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How to Breath While Running
As a new runner, you probably haven’t given much thought to how to breathe while you run. After all, who needs to be taught how to breathe? But soon into your journey into the world of running nearly you begin to think of concerns on improving performance and want to gain a better understanding of proper technique and start to wonder how to improve breathing during running. In fact, most runners could benefit from learning a few breathing techniques. Understanding how to breathe properly while you run will not only boosts your performance, but also reduce common injuries that often plague r..
The Best Cross Training Workouts for Runners
Cross training isn’t only for competitive runners. Both beginner and seasoned runners can benefit from switching up their routine and adding a new activity into the mix. But how do you know which cross training activities are right for you? The answer depends on what you want to gain from your cross training. Whether you want to strengthen your muscles, improve your speed, or simply keep boredom at bay, the following cross training workouts are ideal for any runner: Whether you want to strengthen your muscles, improve your speed, or simply keep boredom at bay, the following cross tra..
What is Plogging and Why Should You Try It?
As a runner, you’ve probably seen trash scattered across sidewalks, trails, and on the side of the road. Most people pass right by it and continue with their run—but what if you stopped to pick it up? That’s the idea behind plogging, the new fitness craze that’s sweeping the country. It’s a portmanteau of “jogging” and “plocka upp,” a Swedish term meaning pick up. Plogging benefits not only the environment, but also your mind and body as well. Here is everything you need to know about this eco-friendly workout: There are plenty of good reasons to start plogging. Whether you’re ploggin..
Setting the Perfect Pace for Your Next Race
The horn blares and you blast off from the starting line. Feeling great, you pass by a bunch of runners in the first two miles of your half-marathon. But by mile seven, most of the runners you passed earlier in the race are now passing you. What happened? Whether you’re running a 5K or a half-marathon, your running pace matters. Without a proper pacing strategy, it’s all too easy to burn out quickly at the start of a race and sabotage your chances at setting a new PR. To avoid a repeat of this mistake, here are a few tips to help you find and set the perfect pace for your next race: ..
Are You Making These Beginner Running Mistakes?

Whether we like it or not, mistakes are a normal part of any runner’s journey. Ask any seasoned runner about their early running blunders and they’ll likely have more than one cautionary story to share. We share the top tips to avoid the most common mistakes when starting to run.

Are You Eating Right to Fuel Your Workouts?
Thinking about taking your fitness to the next level? Before you begin logging extra miles or reaching for heavier weights at the gym, now is a good time to take a closer look at what you’re eating. Eating the right foods at strategic times can make a world of difference in your exercise performance. Whether you’re training for a half marathon or taking a grueling spin class, understanding a few things about nutrition is vital to achieving your fitness goals. The American Heart Association’s (AHA), recommend getting 150 minutes of moderate intensity exercise for overall cardiovascular he..
How Much Exercise You Need to Get the Health Benefits
Most of us have heard that exercise can improve our health. Lower risk of cancer and disease, better memory, and a longer lifespan are just a few of the vast amount of benefits that stem from regular physical activity. But have you ever wondered if you’re doing enough to get these powerful health benefits? After all, a reduced risk of cancer and a longer lifespan are things that you can’t easily see or measure. This is one reason why we rely on the latest research to tell us how much exercise we need. Here is what science tells us is the best amount for better health: The American Heart ..
Training for Your First Half Marathon?  Here’s What You Should Know
After registering for your first half marathon, you may be wondering: what did I just get myself into? Don’t worry; you’ve picked the perfect distance. Running 13.1 miles is an intimidating, yet achievable goal for both beginner and experienced runners alike. You should be looking forward to the challenge and the discovery of what you can achieve. Still, you’ll need to dedicate a significant amount of time and energy into your training if you want your first half marathon to be a great experience. Before you hit the pavement and start logging those miles, here are a few things that you s..
Embrace Summer Training
Let’s face it: running on the hottest days of summer can be brutal. High temperatures, chafing, heat rash, staying hydrated, sun burn and feeling exhausted early into a long run are common frustrations with training in hot weather. Hot weather can be enough to derail any dedicated runner from their training program, but you don’t need to let Mother Nature win this year. In fact, there are plenty of ways for you to stay on top of your summer training—without suffering through a miserable run. When you train in the heat, oxygen-rich blood is diverted from the muscles to the skin to help ..
5 Reasons Outdoor Exercise is Better for Your Health
Here’s a staggering statistic: Average Americans spends 90 percent of their time indoors, according to the U.S. Environmental Protection Agency. Most of that time is spent sitting at work in front of a computer or sitting on the couch at home watching television. And it’s making us sick. The reason: The air inside our homes is often filled with allergens and other contaminants and it zaps away our energy and, sometimes, our health. The Health Benefits of Exercising Outside Any workout is a good workout, no matter if you’re pushing iron in the weight room, running on the treadmill or w..
Get the Benefits of Cardio with these Workouts that Don't Involve Running
Let’s face it: Running is fun, but sometimes you want to do something different but still get the calorie burn and sweat therapy. Get in a heart-pounding cardio workout, no matter how much equipment you have. Many of these workouts can be done anywhere, while traveling, in the park and even with friends. You’re in luck: It’s never been easier to get in a heart-pounding cardio workout, no matter how much equipment you have (or don’t have) access to. And many of these workouts can be done anywhere — while traveling, in the park and even with friends. Jump Rope Remember when you used ..
Is sleep stopping you from meeting your fitness goals?
How many times have you heard that phrase “no pain, no gain”? A lot, right? For whatever reason, many people think that to achieve fitness and health goals they have to make every workout feel-like-you’re-dying intense. Even worse: They also assume that exercising to the brink of exhaustion every day shows how dedicated they are. The truth? Rest and yes, sleep is the key to achieving your fitness goals. Why getting enough sleep is important if you workout It might sound counterintuitive, but sleep is the “magic ingredient” that can really make all your time in the gym or on the tra..
Are your goals designed to give you the best results?
Motivational speaker Zig Ziglar once said that goals are “dreams we convert to plans and take action to fulfill.” He’s right: We can wish and hope that our dreams will come true, but without work nothing will change — and that goes for fitness and weight loss, too. Specific goals are like roadmaps that are tangible. If your goal is too broad — something like “weight loss” or “looking good” — the odds are you’ll never get there. But, how can you? You must be ready to work — no quick fixes here. One high-achieving marathoner says he screamed “I am a champion” to himself every day in the..
4 Ways to make the most of your off season (& come back stronger)
You triumphed through your races goals this last year. Whether you ran your first 5K or 10K or set a new PR during your last marathon, you can look back on a great season and begin thinking about what’s next. The off season comes quick, and now with colder temperatures and less daylight, it’s nice to hit snooze at 5 a.m. instead of lacing up your running shoes for a few mornings. Those few mornings turn into a couple of months and before you know it running season is back in swing — and you’re back at square one. Instead, resolve to make the most of your time off by switching up your rou..
5 Must-Follow Tips for Buying the Perfect Athletic Leggings

Gyms and running trails are setting the stage for a new era of fashion — thanks to the popularity of activewear — and the new styles, patterns and colors of athletic leggings that are coming out every month.

Having so many choices when it comes to athletic leggings is a good problem to have, because now you can be both comfortable and stylish during a workout session or anywhere on the go. However, not all athletic leggings are created equal, and what works best for your long run might hinder your range of motion during hot yoga, or sag off your waist while you’re practicing your squat.

But, don’t fret! We’ve rounded up a few expert tips on how to fall in love with the perfect athletic leggings for you, no matter if you’re a marathoner or a kickboxing enthusiast.