kris bollen

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Short v. Long Intervals

Two sides of the same coin, or completely different workouts?<p>Here's an interesting graph to consider:<p>It comes from a paper by Nigel Stepto and his colleagues, then at the University of Cape Town, back in 1999. This particular version of it is redrawn in a review on physiological adaptations to …

Exercise

The Body-Fat Burner

This four-move, muscle-blasting challenge is brutal, and requires all the willpower you can muster. Do you have what it takes to finish as strong as you started?<p>This week's fitness challenge will leave you collapsed in a puddle of yourself—in a good way. Todd Durkin, C.S.C.S., author of <i>The IMPACT!</i> …

39 Jumping Jack Variations

39 Ways to Jack Up Your Cardio<p>Get your lungs pumping and your muscles burning with these awesome versions of an old-school calisthenic<p>Squeezing in a full-blown cardio workout can feel like a chore. We’ve got a solution: jumping jacks.<p>Don't worry, we're not talking about the boring standard jumping …

5 Speed Workouts Every New Runner Should Try

Adding a structured workout into your running routine will make you faster.<p>When you’re first getting moving, it’s important to just focus on getting into the exercise habit; making your run or walk a regular part of each day, finding times and places to exercise that feel convenient and …

Marathons

Workout Finisher: Descending Ladders for a Bigger Chest

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pullup …

5 muscle-building breakfasts

Eggs<p>Sunny-side up, scrambled, a nice hearty omelet—whatever way you like 'em, eggs are the perfect muscle-friendly food, so make them a morning …

The 10 Easiest Pasta Meals Ever

Make any of these tasty (and healthy!) pasta recipes in less than 30 minutes!<p>Con Poulos<p>Roasted Pepper-Corn Pasta Salad<p>This orrechiette pasta dish has a few of our favorite things: roasted red pepper, roasted corn, and avocados. Topped with fresh lime juice and cilantro, this pasta salad is as …

The 10 most common sex mistakes

1. Getting too intimate<p>When it comes to verbal seduction, less is more. You might think it's what she wants to hear, but letting the conversation …

Running for Time vs. Distance

Both minutes and miles have pros—and cons.<p>Researchers have found that our minds process distance and time differently. When the finish line of a measured effort is in sight, you get visual feedback about how much farther you have to go, which spurs you to accelerate near the end. Time feedback, …

Marathons

Safe Strategies For Developing Basic Speed

<i>Investing just a few minutes a week in dedicated turnover work really can produce results.</i><p>Whether you’re an 800-meter runner who knows you need to …

100 ways to burn fat fast

To stoke your metabolism and prime your body to drop fat, you've got to go beyond the basics.<p>Here are 100 tried-and-true methods to help you lose …

Changes to Stride, Surface and Form to Avoid Injury

Simple adjustments to your routes, form, and mileage can help sidestep injury.<p>Running may be the quickest, the most invigorating, and for many, the most enjoyable way to get and stay fit. So it is doubly frustrating when you’re sidelined by aches, pains, or, worse, injuries. Easing up—on surfaces, …

Running

Benefits of Polarized Training

Run very hard or very easy to reap the most benefits.<p>University of Wisconsin-La Crosse physiologist Carl Foster once monitored the school's track team for five weeks. Each day he asked the coaches how hard that day's run was meant to be; then, after the session, he asked the athletes how hard they …

Swimming

5 Filling Snacks Under 100 Calories

Here are five snacks sure to keep your munchies under control without destroying your waistline. Clocking in at under 100 calories per serving, these …

The Best and Worst Dates to Take Her On

You got her number. Congratulations—the hardest part is over. Now what? Dinner? Movie? Not so fast. While these venues are first date classics, they …

What Does It Take To Run A Marathon As Fast As An Olympian?

After spending most of the last two decades running, one writer describes the many ways in which running has changed in the last 15 years.<p>Coach …

The Benefits of Running Less

How to run faster and achieve your race goals on fewer training miles.<p>There’s nothing that makes me smile bigger than receiving Success Mail. In this case, it was actually a Success Post on my AskCoachJenny Facebook Page.<p>I share this with you in this week’s column because it is the perfect …

Marathons

The 10 Biggest Myths About Running | Competitor.com

1. You Need To Have A Certain Body Type<p>Anyone with any body type can be a runner, Steven Tally, a coach for the San Diego Tri Club explained. “I tell …

Specific Training To Master The 5K And 10K

<i>Follow these workouts and crush your PRs in no time.</i><p>Despite being “short” from a distance runner’s standpoint, the 5K and 10K are difficult race …

Motivational Quotes | Runner's World

The 26.2-mile distance has inspired some wise words throughout the ages.​<p>Motivational sayings from the iconic American runner.​<p>The iconic race has sparked some inspirational sayings throughout the years.​<p>Illustrations By Megan Hetzel<p>A champion is made when you look at the time spent …

Marathons

6 Rules for Eating Right as a Runner

Keep it simple, keep it balanced, and stay hydrated.<p>When you start exercising regularly, you might have to revamp some of your everyday eating habits in order to feel your best while you’re working out and avoid unwanted bathroom stops. Here are some general rules.

Nutrition

10 ways to build strength without the size

1. Lift heavy<p>Lifting heavy (greater than 90% of your one-rep max 1RM) will improve strength by recruiting what are called high-threshold motor units. …

How to Manufacture the Best Night of Sleep in Your Life

Ah, sleep: is there anything quite like it? So easily discarded and discounted when nighttime attractions present themselves and yet so dearly missed and pined after the next morning. You've heard me say it enough, so I'll keep it short. A good night's sleep is the foundation for a healthy, happy, …

Sleep

5 Things You Already Did Wrong Before 9 a.m.

<i>Image credit: edu1971 / 123RF Stock Photo</i><p>You roll over and slam your fist down viciously on the snooze button, twice, three times, until you finally peel open one eyelid to see that it is 21 minutes after you meant to get up. You do this every freaking morning and yet somehow every freaking morning …

Success

Self Improvement

Simple solutions to common problems.<p>Lots of beginners (and veteran runners) make the same mistakes over and over. Getting stuck in a bad pattern is not only frustrating, it limits your ability to run as well as you should. Here are proven ways to correct the most common running errors.<p><b>Out of Gas:</b> …

Marathons

5 Keys to Running Healthy and Staying Injury-Free

Follow these rules, and you’ll spend more time on the road and less time in rehab.<p><b>AVOID THE TERRIBLE TOO’S.</b> Doing too much, too soon, too fast is the number-one cause of running injuries. The body needs time to adapt to increases in mileage or speed. Muscles and joints need recovery time so they …

Exercise

Ryan Riess wins WSOP main event

LAS VEGAS -- A 23-year-old poker pro from Michigan won the World Series of Poker main event late Tuesday, claiming the $8.4 million title after …

6 ways to lose fat faster

1) Warm up<p>"You want to take your heart rate up progressively," Campbell says, "Focus on large muscles like the hamstrings and quads. Try ankle …

Double Workouts: Is It Okay to Work Out Twice In One Day?

<b>The answer:</b> Logging double workouts can be safe, but it depends on two things: how long your workouts are and what you’re doing during each one. “People assume that working out more is always better than working out less, but that’s not the case—more isn’t always better, especially if you're doing …

PHOTOS: Smoking Makes You Look Older

It's official: Smoking makes you look <i>old</i>.<p>A new study in twins, published in the journal Plastic and Reconstructive Surgery, shows just how much smoking prematurely ages your face. And the results are stark.<p>Researchers from University Hospital Case Medical and Case School of Medicine found that …