The Art of Bodyweight Training Editors note - This is a guest post from Khaled Allen at Warrior Spirit. If you ask most people how to get stronger, they immediately recommend weight training, using barbells, dumbbells, or kettlebells. If you are starting from a very low level, pushups or situps might be recommended, but these are only as preparation for the serious business of heavy lifting. Once you’ve mastered the pushup, where do you go from there? Benefits of Bodyweight Training The benefits of bodyweight training are numerous. Principles and Methods Most people don’t realize that strength is much more than simply the amount of load a muscle can lift. The reason is simple: weight training relies on moving a load in the most efficient manner possible (a straight line), while bodyweight training tends to distinguish itself by utilizing disadvantaged positions. As an example, take the L-sit, a movement in which the athlete holds their legs out at a 90-degree angle from the body. • The one-armed pull-up • The planche 1.
Four Ways to Enjoy Long Runs Runners often have a love/hate relationship with the long run. We love the sense of accomplishment we feel when it's over; we hate the anticipation of actually getting out there. Yet it must be done: The long run is the keystone of any training program—5-K to marathon." Indeed, extending the distance you normally cover triggers several lasting changes in your body, says 2:24 marathoner and running coach Kevin Beck. Long runs aren't easy, but they don't have to be death marches, either. Tune OutPROS Running with music can stop your brain from getting overwhelmed with anxiety about the distance you have to cover. Pair UpPROS Running with a training partner can turn a long run into a social hour (or two or three), says Colleen Tindall, a USATF-certified running coach in Moorestown, New Jersey. Run in CirclesPROS Breaking a long run into several smaller loops makes a daunting distance more manageable. The Maniac Next Door
11 Steps to Becoming Addicted to Running photo credit: Thomas Hawk Running is one of those things that you don’t miss until you try it again after a long hiatus. I’ve recently been reminded of this as I just starting to get back into running myself. I’ve been a runner for the past 13 years, about 9 of those competitively. I’ve run all sorts of distances and races, and I can tell you that the absolute hardest runs are the ones when you’re just getting started. While long-distance running is a test of perseverance, actually running on regular intervals can be an even bigger test of persistence. Luckily, there is hope. At this point, our bodies start craving the run. Yes, we can actually become addicted to running (or physical activity in general). Running, especially outside and on trails, creates a release of endorphins that can cause euphoria (runner’s high) or just a general sense of happiness. Interestingly enough, it looks like a running addiction can cure another addiction! Don’t give yourself any excuses.
Four Ways to Stop the Dreaded Side Stitch Do you have any tips for runners prone to side stitches? I get them once in a while, and when I do, it stops me in my tracks. It happened last week in the middle of a race and I had to walk the last mile. Thanks. Few things are worse than getting a side stitch during a run. Eat mindfully pre-run. Happy Trails. Coach Jenny—Co-Author, Marathoning for Mortals and Running for Mortals Have a question for Coach Jenny? Follow her on Twitter and Facebook or "like" the Ask Coach Jenny page to ask a question, learn from others, and get inspired! 9 Steps to Faster Sprinting Want to improve your running fitness and overall health? The Perfect Holiday Workout Having trouble finding the time to train?
Armored Gadgets The 25 Golden Rules of Running Editor's note: This article originally appeared in Runner's World a few years ago. The article remains popular online, and the rules are as good now as they were when first published. In most cases, these rules started out as a lightbulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom. Along with each of the rules we present, however, we list the exception. Why? 1. The most effective training mimics the event for which you're training. This is the cardinal rule of training for any activity. The Exception: It's impractical to wholly mimic a race--particularly longer distances--in training because it would require extended recovery. 2. Increase weekly training mileage by no more than 10 percent per week. 3. Wait for about two hours after a meal before running. 4. 5. 6. 7. 8. 9. 10.
Review of Running Sunglasses Even during the cold winter months, when daylight hours are in short supply, sunglasses are an indispensible piece of gear. If you run between sunrise and sunset, you’re still susceptible to the sun’s harmful UV rays. Sunglasses are your first line of defense—and they also offer protection from biting winds on cold winter days or from debris on the roads and trails. OAKLEY POLARIZED RADARLOCK PATHYou can change lenses on the Radarlock Path (pictured above, $300) faster than you can change your shorts. RUDY PROJECT HYPERMASK PERFORMANCEThe '80s called to say these Hypermask ($205) sunglasses are all that and a bag of chips. BOLLE TEMPESTDon’t let the stylish looks of the Tempest ($190) fool you. XX2i FRANCE 1 DUAL KITBargain hunters should look to the France 1 Dual Kit ($150). RYDERS VIA PHOTOCHROMIC“These glasses won’t win any beauty contests,” says one tester, “but they might be my new ‘go to’ glasses for running.” JULBO ULTRADon’t want to swap lenses? Snowshoe Reviews
The WSJ's "Get Over It" Column, Translated So a couple of days back, a gentleman by the name of Chad Stafko -- which apparently is his actual name, which I find awesome -- wrote an essay for The Wall Street Journal titled "OK, You're a Runner. Get Over It." Essentially, Mr. Well, his point was that there are these oval stickers, see? Here's the thing. OK, so his essay wasn't the most cogent to grace the pages of the WSJ. This made a lot of people upset. The anger is understandable. Lucky for you, I studied Bizarre Angry Rant in college. Here is a rough translation of Mr. OK, You're a Runner. There is one kind of bumper sticker I see almost daily here in my small Midwestern town: a small oval printed with "26.2" or "13.1." TRANSLATION: Things anger me. There is only one reason running aficionados display the stickers. TRANSLATION: People put stickers on their cars. What's with this infatuation with running and the near-mandatory ritual of preening about it? TRANSLATION: People run. TRANSLATION: I can use Google. I have a theory.
Running etiquette: the 10 commandments | Life and style Share the love … why not enjoy a fleeting moment of shared humanity and acknowledge your fellow runner with a friendly nod hello? Photograph: Cultura/Corbis Running is all about freedom, right? It's about escaping the daily grind, releasing those dormant endorphins and generally sticking it to the man while celebrating what it really means to be gloriously, breathlessly, chest-pumpingly alive, right? Well, yes and no. 1 Thou shalt nod hello If you see someone running towards you, as long as they haven't recently committed a robbery or escaped from prison, nod a quick hello. 2 Thou shalt commute considerately Running to somewhere makes a lot of sense, but it also brings with it certain responsibilities. 3 Thou shalt not flaunt your phlegm It's not big. 4 Thou shalt share the path Running two or three abreast on a busy path is the equivalent of sitting in the middle lane on a motorway. 5 Thou shalt dress with dignity 6 Though shalt not litter Don't do it, seriously. You've all seen him.
Travel Workout: 20 Minute Sweat HIIT Bodyweight Workout! - Pause The Moment – The Ultimate Travel Looking to get a good sweat in? This 20 minute HIIT workout should do the trick! We tried this workout for the first time yesterday morning and it kicked our butts! If you’re looking for a little longer of a workout, check out our Cardio Crush Workout. As always, if you have any questions, feel free to ask! 1:00 Jump Rope (substitute with Run/Jog if you’d like don’t have a jump rope):30 Side Lunges:30 Bodyweight Squats1:00 Run/Jog:30 Burpees:30 Front Lunges1:00 Jumping Jacks:30 Mountain Climbers:30 Speed Skaters1:00 Butt Kickers:30 Lunge Kicks:30 Bodyweight Squats1:00 Run/Jog:30 Side Lunges:30 Push Ups If you see an exercise listed above that you’re not too familiar with please be sure to click the links below to find a video explanation of the exercise. Each full round is 10 minutes long.Try not to take breaks between exercises (if possible).Break for 2-3 minutes (or as needed) in between rounds.Repeat 2x for a solid 20-minute workout!