Nick Makoha

34 Flips | 5 Magazines | 2 Likes | 23 Following | 82 Followers | @nickmakoha | Keep up with Nick Makoha on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Nick Makoha”

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Language<p>Português do Brasil<br>• Français<br>• Italiano<br>• Русский<br>• العربية<br>• 한국어<br>• Español de España<br>• Deutsch<p><i>January 31, 2017</i><p><b>Flipboard Terms of Use</b><p>Welcome! We’re happy to have you here, and hope you find Flipboard delightful to use.<p>Nobody enjoys legal fine print, but our lawyers insist, so we’ll try to make this as …

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Enabling Boda Boda Drivers in Uganda to Thrive

<i>Michael and his company, Tugende attended the 2012 Unreasonable Institute. If you want to read more and connect with him click here to see his</i> …

These 5 Tips Will Make Running Feel Easier, We Promise

Lacing up those sneaks the first few times can feel so hard. Your muscles ache, your lungs burn, it's hard to breathe, and all you can think about is …

Marathons

7 Ways to Run Like a Pro

For some, running is a fun pastime; for others, it's a tiresome necessity. But no matter where you fall on the running spectrum, if you're striving …

Power Poses

Take 10 minutes to strengthen key muscles for better running this spring.<p>With its shorter days and less favorable conditions, winter is the perfect time to run a little less and strength-train a little more. Strung together, these six yoga poses form a routine that builds the abdominals, back, …

Strength-Training Circuit For Distance Runners

<i>These eight exercises will help improve general strength and overall body balance.</i><p>While a consistent running regimen will do a great job of …

The 25 Golden Rules of Running

Time-tested, universally accepted axioms of the sport.<p>In most cases, these rules started out as a lightbulb over one runner’s head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists …

Half Pigeon

Today's Top Stories<p>1<p>25 Running Songs for Your Hottest Summer Workout<p>2<p>Run Fast in the New Balance FuelCell Impulse<p>3<p>Runner Grabs Competitor’s Shorts Near End of Race<p>4<p>How Allie Kieffer Fuels Her Runs<p>5<p>Smash That Wall<p>Learn how to use this pose to open up tight glutes and hips.<p>Boston-based yogi Rebecca …

Do Compression Socks Really Work?

<i>The evidence appears anecdotal, but the perceived recovery benefits can’t be denied.</i><p>It doesn’t take much to convince runners to jump on the latest …

The Pros and Cons of Stride Variability

Having a consistent stride may help keep you injury-free.<p>Last week, Scott Douglas wrote about a study suggesting that runners who alternate between different pairs of shoes are less likely to get injured. While the study has some important limitations (there were a number of significant differences …

20 Gifts for Runners (Women's Running Approved!) | Women's Running

We've Decoded Some Shoe Terms You Should Know

Photo courtesy of Shutterstock.com<p>Between pronation, midsoles, gait analysis, and heel to toe drops—it’s no wonder shopping for new running shoes can …

Find Your Tempo

Unscrambling the confusion over threshold pace.<p><b>Three decades ago, a team of exercise physiologists led by Bertil Sjodin of Sweden's National Defense Research Institute put eight experienced distance and middle-distance runners on treadmills.</b> First, the scientists measured the runners' blood …

4 Steps To Staying Properly Hydrated On The Run

Marla Brizel is training for her first marathon this fall, but she’s far from a novice. The 26-year-old from Chicago has been running for about two …

The 25 Worst Questions to Ask a Runner

Plus one pick-up line that never works.<p>1 of 26<p>25. Are you fast?<p>We're pretty sure this is how our friends picture us starting every run.<p>2 of 26<p>24. Would you rather sleep in?<p>Sleep in and miss a view like this?<p>3 of 26<p>23. Don't you get tired?<p>Tired of being so awesome, maybe.<p>4 of 26<p>22. You run …

How Can I Keep My Hands Warm During Winter Runs?

Stick to wicking fabrics, and layer if it gets really cold.<p><i>Jeff asks: I just moved to the Midwest from Florida, and I’m determined to keep running outdoors. I’ve figured out the apparel for my body but still struggle to keep my hands warm on long runs. Do you have any magic formula you can …

Setting Goals To Support Your Dreams In Sport and Life

‘Tis the season to wring out the past year and ring in the new year! While I regularly set daily, weekly and monthly goals, I do like to take …

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Seven Habits of Highly Effective Runners and Eaters

Simple habits of a healthy life.<p>People who take up running (and stick to it) and people who lose pounds (and keep them off) have habits in common. Here they are:<p><b>1. Create a support network.</b><p>Make friends to meet for workouts, share victories with, and comfort through setbacks and bad races. A …

Running on Empty

One runner discovers firsthand how easy it is to cross the line from eating smart to barely eating<p>The scale reads 158.2. Up a pound from yesterday. And after a run, no less. <i>Son of a bitch.</i> I step into the shower and scrub the dirt off my calves and ankles, the sweat from my face, from behind my …

7 Strategies to Help You Develop Mental Toughness During Races

As runners, we’re always looking for that extra edge in training to make us faster and more consistent on the race course. Understandably, most of …

Marathons

Five Ways Breakfast Can Improve Performance

Confused about recent studies concerning the value of breakfast? Here's how a morning meal can help your health.<p>As many as 30 percent of U.S. children skip breakfast every day. And you know what that means? Those children might never realize their full academic potential because breakfast …

Run Up, Run Down: Two Training Techniques to Get Faster

If running faster is your 2014 resolutions, use these tips to hit a new PR.<p>In my book, Running On Air, I promote an effort scale related to rhythmic breathing that allows a runner to gauge their running pace and perform a number of different “workouts” within a training program. This effort scale …

Running Shoe Talk: New Release! | Women's Running

<b>Born from a desire to combine two of its most advanced technologies into one, Nike is gearing up to release the Flyknit Lunar2 on February 6, 2013.</b> …

10 Essential Strength Exercises for Runners

Do these exercises consistently, and you’ll run faster and stronger.<p>Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in …

Motivation - The Running Bug

9 Of London’s Most Authentic Restaurants

<i>It has become quite a cliché for a restaurant to describe itself as authentic. Even if it isn’t. We suggest some places that won’t disappoint. Almost</i> …

BAM! Being A Man festival takes over the Southbank Centre – Now. Here. This. – Time Out London

Posted at 8:00 am, January 31, 2014 in Arts & Entertainment, Fun London<p>What does it mean to be a man today? LADSLADSLADSLADSLADS, we’ve got news for …

Open your living rooms, Prince is coming to London – Now. Here. This. – Time Out London

Posted at 2:15 pm, January 31, 2014 in Music & Nightlife<p>You’ve probably already heard the news by now – his royal purpleness is coming to town. He’s …