Richard

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What's Your Stride Rate? Chances Are It's Not Perfect

<i>Japanese researchers shed light on the complexities of a well-trained stride.</i><p>When you run, your stride rate is never perfectly, metronomically …

Speed Play

Pick up the pace--whenever and for however long you want--and nail any goal.<p>Probably the easiest way to tackle speedwork is to ramp up the pace when you feel good and slow down when you need a break. This classic workout strategy, called fartlek (Swedish for "speed play"), alternates easy and hard …

Marathons

8 Things Runners Should Know About Coffee

Your favorite morning indulgence has some health and performance benefits, too.<p><b>Caffeine (in coffee or otherwise) improves performance…</b> Hundreds of studies have shown that consuming caffeine before a physical challenge likely helps subjects go farther and faster than when they go without it. This …

Coffee

How Form Changes When You Run Uphill

And how much harder you work at different grades.<p>You don't need us to tell you that running uphill feels different than on level ground. But how, exactly, and at what cost?<p>To get some details, Italian researchers gathered 18 men with marathon PRs between 2:40 and 2:50. On one day, the runners ran …

Marathons

How to Measure Your Effort

From the high-tech to no-tech, it's easy to gauge your effort and the fitness gains you’re racking up.<p><b>The talk test.</b> This is one of the most widely used methods of determining whether you’re working out at the appropriate level of effort. Informal as it sounds, research has shown that it’s an …

Heart Rates

Fast and Faster

Learn to surge by alternating paces in one running workout.<p>Back in my college days at Brigham Young University, a couple of times a season my coach would break out a gear-shifting workout that built speed and endurance and taught me to "feel" different paces. In this continuous session, I'd …

Marathons

Get Faster and Stronger with High Intensity and Volume Training

The big benefits of pushing hard for seven days.<p>When Australian researchers conducted a study on high-altitude training, the results surprised them: Half the elite runners ran hard workouts at 6,000 feet and improved their race times by an impressive seven percent; the other half did the same …

Marathons

Foam Rolling for Strength

A massage tool can build muscles.<p>Use a foam roller for postrun recovery? Smart move: This simple tool acts as a deep-tissue massager, working out kinks in overused muscles. But its benefits don't end there--it can also build strength and stability. Because the foam roller has a curved, unstable …

Workouts

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 …

Fitness

The Most Common Walking and Running Injuries

How to identify, treat, and recover from common injuries.<p>Working out can be uncomfortable (especially when you're just getting started), but it should never hurt. Here is how to tell the difference between the harmless twinges that go along with pushing your muscles farther than they’ve gone before …

Pain

8 Hydration Myths Busted

Don’t get swept up in a tidal wave of hype.<p>At its basic level, hydration is simple. Feel thirsty after a run? Drink something. Heading into an epic meeting? Bring along a water bottle. Despite this simplicity, there's an ocean of misleading information out there that leaves runners confused. Eight …

Wellness

Barefoot Running May Lessen Knee Pain

Study finds reduction in knee joint forces when unshod.<p>A new study adds to growing evidence that various combinations of footwear and foot strike might be a way to address chronic pain in a specific body part.<p>In this case, research found that running barefoot can lessen impact forces at the knee. …

Running

3 Key Workouts Runners Should Do Every Week

<i>You may be able to race faster on three or four runs per week than you do on six or seven.</i><p>There are three key workouts that every runner should do …