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Training Tips

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..
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..
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 ..
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..
3 Pro Tips to Run Better
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 tips, 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 novice or seasoned runner, try these tips to vary your routine and keep your body in the best shape. 1. Run short intervals. Running short intervals is one of the most effective ways..
When’s the Best Time to Workout?
Did you know that working out in the morning may help you to lose weight faster? Or that an after-work run can help decrease stress? Scientists have found benefits to exercising at different times of day. Which one works best for you? Morning Morning routines may be easier to maintain, because they will not conflict with other responsibilities like a late night at work or meeting up with friends. Morning exercise also doesn’t conflict with your sleep schedule; some studies show that exercising after 8 pm can disrupt sleep. On the other hand, exercising at 7 am may help you sleep more sou..
Chafing From Working Out, What are the Causes and Solutions
You are having a great run, your stride is relaxed and smooth, you feel balanced and at ease until suddenly -- that sore spot where your seam hits your thigh starts to get irritated. It rubs and scratches until it’s all you can think about. Say hello to chafing. Chafing, which is skin irritation that is similar to blisters, is a common occurrence among people who work out. Causes of chafing Chafing is caused by friction -- your skin rubbing against something else such as skin or cloth. Sweat exacerbates the problem by making the skin wet and salty, which will cause the chafed area to sti..