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 about how much exercise you need for better health:
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..
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 co..
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..
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 indoor cardio workouts can be done anywhere — while traveling, in the park and even with friends.
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..
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. Here's how to design the ultimate workout plan.
One high-achieving marathoner says he s..
You triumphed through your running 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 r..
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.
Joining a running group can be a great way to make friends, get inspired and amp up your running pace and technique, especially during the colder winter months when you may need the extra motivation. When joining up with a group run, there are some helpful runner's etiquette pointers on what bad social habits may seem like no big deal, but can be annoying to runners.
Making new friends is great part of the runner experience. Sometimes making extra talk can be overwhelming, especially when someone is running at max effort or trying to make it up the hill without stopp..
Ask five different runners the same question and they’ll likely reveal very different methods for keeping their phones safe while running.
“I stick it in my sports bra. I know it won’t fall out!” “I use the zippered pocket in my shorts, but it gets pretty sweaty.” “I just hold it in my hand!”
And then there are purists who don’t believe taking a phone on a run. “I don’t need a phone while I’m running. I just listen to the world around me!”
The truth? There is no one “right” way to be a runner, but there are right and wrong ways to stash your phone during a training run or a race. We’r..
There’s a reason why so many 5K races and marathons are held during the fall: It’s the best season for running.
The cooler temperatures make it easier for even the most casual runner to get outside and crush their crush their goals without worrying about excessive heat or bone-chilling cold. However, picking the right gear for fall running can prove to be a little tricky as you prepare for a wide range of weather conditions and less daylight.
As you prepare to get out and make the most of the season, we’ve put together a list of fall running essentials that will leave you comfortable and..
Part of the beauty of the United States is its various landscapes: the never-ending deserts of the Southwest, the soaring peaks of the Rocky Mountains, the dense forests of the Northeast and the prairies of the Great Plains. The unique characteristics of these regions call out to adventure-seekers, whether they’re runners, hikers, rock climbers or just plain adrenaline junkies and is growing in popularity.
Find Your Outdoor Fitness Challenge
Getting outside to explore these beautiful areas while pushing themselves in endurance events and outdoor fitness challenges has become a way for th..
When you’re out for a run, having good music along the way is crucial to keep you motivated to maximize your experience. Choosing the right quality wireless headphones for running is a major decision to make so that you’re not worried about keeping them from falling out and that they stay comfortable along the way. That’s why we’re big fans of the Miiego Wireless Headphones and are proud to carry them as the perfect audio accompaniment to your running journey.
Having to adjust your headphones is just as annoying as shorts that keep falling down or stopping to untie your shoes. Free of distr..
Running is popular for a reason! It’s a form of exercise that you can take with you practically anywhere. With the right gear and a few key running tips for beginners, you can maximize your running experience and see great results. These will not only improve your fitness, but also help to clear your mind, reduce stress and feel better overall.
As with any exercise routine, variation is the key to success. Whether you’re a beginner or seasoned runner, try these running tips to vary your routine and keep your body in the best shape.
1. Run short intervals.
Running short intervals i..