Tess

51 Flips | 1 Magazine | 2 Likes | @tessmag63 | Keep up with Tess 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 “Tess”

All in the Hips

Strengthening this joint could cure your injuries.<p>Runners who are looking for the cause of their foot, ankle, or knee pain may need to look higher. Weak hips are often the culprit behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome, according to Reed Ferber, Ph. D., …

How to Prevent Common Running Injuries

Proper form, strength training, and the right shoes can prevent injury.<p>It's an all too common scenario: Runner begins training program. A month or so later, a twinge settles on a knee. Runner stretches, pops ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on the couch, ice pack …

Recipe: ‘Blue Steel’ Overnight Oats

Traditionally, breakfast oats come in one format: hot off the stove and/or microwave and chalk full of warm healthy goodness. However, as the summer …

Glenn Beck Teaches Part of America’s History Like Never Before Using Guns in NRA Keynote Speech: ‘It Is the Man, Not the Gun’

Glenn Beck giving keynote speech at NRA Convention (TheBlaze/Mark Mabry)<p>It is the man, not the gun, that is capable of committing acts of evil.<p>That was the message Glenn Beck conveyed throughout his highly anticipated keynote speech at the 2013 NRA Convention on Saturday. He made that case using …

Get off your duff: Work and walk with a treadmill desk

After a long day at work, Parris Woodhead likes to unwind by playing <i>StarCraft</i>.<p>But about two years ago, the 49-year-old computer technician in Austin changed up his evening routine. He's still playing video games, but now he's about 35 pounds lighter. The secret to his dramatic weight loss? A …

The Perfect Training Week For Runners

How to get fit, avoid injuries, and race fast in six hours a week. Note: requires pinch of good luck<p>Two days ago, my local newspaper published an article on core training that included photos of a local woman, a personal trainer, doing things on a balance ball that I can barely manage on dry, …

Nothing to Sneeze At

As a trail runner, it's hard to escape trees, grasses, weeds, and even mold. Here are some strategic tips for coping with—and minimizing exposure to—allergy symptoms, without having to take your run indoors.<p>Stephen Klemawesch runs a doctor's office as an allergist with his son, Patrick, in St. …

101 Greatest Running Tips

Fitspiration for your feet, courtesy of our friends at Runner’s World

Back Power

Keep the muscles along your spine flexible and strong to prevent injuries.<p>A healthy back is as important to your running as fit legs. "If your back muscles aren't strong, they'll tend to fatigue faster, taking energy away from other muscles, and change your stride, which can lead to injury," says …

Pain Relief for Patellofemoral Syndrome

Strengthening foot and hip external rotator muscles will help ease pain.<p><i>Hi Dr. Roberts-</i><p><i>I was diagnosed with patellofemoral syndrome about eight weeks ago. The pain developed around the right side of my knee cap and right lower thigh area. I understand that patellofemoral syndrome in my case means</i> …

Margaret Thatcher's death: reaction from around the world

<b>United States</b><p>Barack Obama led tributes, describing Margaret Thatcher as "one of the great champions of freedom and liberty" and a true friend to the …

What Knees Need

Exercises that'll keep this critical joint performing its best.<p>Knee pain often results from a weakness in the muscles around the knee combined with a lack of flexibility, often in the hips. A twisting low lunge addresses both problems, because it strengthens the quads and the muscles in the lower …

WHAT ARE YOUR FITNESS GOALS THIS MONTH?? It's not all about running... I've been asked quite a bit lately about how to train for your first half marathon. I've learned a few vital lessons over the past few years and 15 half marathons later. I'm not a professional, but I have witnessed quite a few amazing athletes develop and run mulitiple races using these methods. 1) Once you can run 3 miles WITHOUT walking, you are ready to increase your miles. 2) Add one mile every other weekend to your long runs. Start at 4 miles, then 5, 6, 7, etc... 3) DO NOT run every day! This will not help you become a better runner, it will just increase your chance of injury and burn you out. 4) Do three shorter (3-5 mile) runs during the week and a longer run on the weekend. Work on your speed during the week. We call these runs "tempo" runs. Run at the pace that you want to race with. Your weekend runs should be slower than race pace and fairly comfortable. 5) How many miles should you get to before a race? This question is quite controversial and many disagree with me, but I will give you my opinion. I would do at least two 12 mile runs. Most say you don't need to go past 10, but my experience is that everyone hits what we call the "ten mile wall". You want to feel that during training and not during your first race. Your body and your mind will respond and push past that "I'm done" feeling if you've overcome those miles before. 6) Strengthen your CORE!!! Running isn't all about your legs. You need to have a strong core when your legs fatigue, and they will. Do abdominal excercises like crunches, v-ups, planks, push ups, and sit-ups. 7) CROSS TRAIN! I cannot express enough how important cross training is to strengthen your muscles and help avoid running injuries. I run 4 days a week and cross train 5 days a week. I recommend doing fitness classes, martial arts, spin classes, Pi-Yo, Zumba, anything that will get your heart rate up, targets different muscle groups and makes you sore. 8) Take at least one full rest day a week. On that designated day(s) you can do things like walk with a friend, MELT classes, yoga, or nothing at all. Your body needs a day to recover and heal from intensive workouts. 9) Always stretch AFTER a run. Do not stretch cold or before you are warmed up. It can actually hurt you more than help. I also use a large foam roller to massage sore muscles and release that built up lactic acid. 10) Three weeks before your race you will "taper". This means that you will begin to decrease your miles. All of your training will be done and be stored in your "muscle memory". You want to be running your race on fresh legs. I recommend that the week of your race that you only do one moderate mid-week run just to get the jitters out. FEEL FREE TO ASK QUESTIONS, COMMENT AND LET ME KNOW WHAT YOUR FITNESS GOALS ARE!!!

Pharmacists react to 'morning-after pill' ruling

A new federal court ruling has essentially turned the controversial “morning-after pill” into an over-the-counter drug, likely making the medication far more available to teens fearing pregnancy, even in states like Washington and Illinois where pharmacists currently can refuse to sell it.<p>The new …

Adding Relative Strength Is A Must For Distance Runners

<i>To improve relative strength be sure to include some amount of strength training in your weekly workout routine.</i><p>With runners, strength training often …

BREAKING: The Morning After Pill May Soon Be OTC

Plan B might be moving out from behind the pharmacy counter and onto store shelves where it belongs<p>In breaking birth control news, a federal judge has ordered the FDA to make emergency contraceptives available over the counter and without any point-of-sale or age restrictions. That means that all …

Dynamic Warmups Make You Stronger, Faster

<i>Five minutes of this before one run can make a world of difference.</i><p>You know you’re supposed to warm up your muscles and joints before you head out …

Find Out Why Rush Limbaugh Insists ‘We Are Living in a Dying Country’

Credit: AP<p>Reacting to the disappointing March jobs numbers and other economic indicators, conservative radio host Rush Limbaugh said “we are living in a dying country.”<p>“I don’t know how else to categorize what’s happening,” he added. “[U.S. added] 88,000 new jobs. The unemployment rate because of a …

Women's Running on Twitter: "WARNING: Attempting to run may be good for your health and outlook on life. http://t.co/Rbi4bCXpVb http://t.co/vDbfccnLuN"

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