fitness news 24/08/17

ow 10 Runners Beat Their Marathon Personal Best

If you’ve just run your first marathon, you might relate to the common “never again” sentiment as you struggle to move your Jell-O-like legs. But once the soreness wears off and you’re basking in the glow of your achievement, it’s natural to wonder how much more you’re capable of.

Regardless of age and experience level, many repeat marathoners share the desire to crush their personal best. Perhaps that’s running it under four (or even three) hours, or qualifying for the prestigious Boston Marathon. Whatever your running goals, you’ll definitely feel inspired by these goal-getting tactics from marathoners just like you.


How 10 Runners Scored Their Marathon Personal Best

How 10 Runners Beat Their Marathon Personal Best: Victoria Webster

Photo: Courtesy of Victoria Webster

1. Train with ladder formats, tempo runs, and hills.

Victoria Webster, 33, Houston, TX
“After running a nearly 25-minute PR (from 4:08 to 3:44) in my second marathon, I realized that if I put more effort into what I was doing, I could get faster,” Webster says. In addition to increasing the frequency of her weekday runs and losing a few pounds, she also did intervals, ladder formats, tempo
runs, and hills. “I also started training with people who were faster than me,” she says. Changing up her regimen paid off and brought her PR down to 3:01.”

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6 Vertical Races for the Ultimate Fitness Test

For a total departure from your typical 10K or trail run, move on up with one of these six vertical races. They give “taking the stairs” a whole new meaning while skyrocketing your calorie burn and frying your quads and glutes. They each require you to scale a peak — whether you’re sprinting up the staircase of a famous skyscraper or climbing a ski slope. Your reward: Killer views and an, even more, killer workout. Bragging rights also await at the top.


6 Vertical Races That Will Challenge Your Running Skills

Vertical Races: Red Bull 400

Photo courtesy of Red Bull

1. Red Bull 400

When: September 30, 2017
Where: Park City, Utah

In the third annual running of this race, you’ll swap out steps for a ski jump at Utah Olympic Park. Running 400 meters might sound like an insignificant distance — but it’s a near completely vertical course. (If that sounds like too much, sign up for the 4×100 meter relay instead.) To make the ascent even tougher: Park City has an elevation of 6,870 feet right from the start. Scale to the top and you’re sure to feel on top of the world.”

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Is Your Workout Messing with Your Gut?

“You know that a heart-pumping workout is good for your body and mind. But if your sweat sesh leaves you with an upset stomach or running from the streets to the bathroom, it might not be so coincidental. According to new research published in Alimentary Pharmacology & Therapeutics, intense exercise may actually make you more prone to gut damage.


Exercise and Gut Health: The New Science

Researchers from Monash University in Australia set out to review research on the exercise-induced gastrointestinal syndrome, published over the last 20 years. They wanted to determine if — and how — exercise impacts digestive health and function.

What they found: As exercise duration and intensity increased, so did the risk of damage to the GI tract. So not only does the stress of exercise slow digestion and make you feel bloated or nauseous, it can also make your gut leakier. Though experts are still investigating leaky gut syndrome, it’s said to allow bad bacteria to escape out of the gut and into the bloodstream, which can cause a variety of health problems.”

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7 HIIT Mistakes You’re Probably Making

“Considering HIIT — or high-intensity interval training — is known to burn fat, improve metabolic health and increase VO2 max levels, you may have jumped on board enthusiastically. After all, it’s known to fire up your gains rather quickly and efficiently. “People like HIIT because it removes one major barrier to not working out: ‘I don’t have time,’” says New York City-based fitness coach Laura Miranda, DPT, CSCS. HIIT involves alternating between “work” intervals of high intensity with “recovery” or rest periods of lower intensity. Most HIIT workouts call for work periods of 20 to 30 seconds (even up to 90 seconds), explains Craig Weller, exercise specialist at Precision Nutrition. The work to rest ratio may be 2:1 (like in a traditional Tabata-style workout), 3:1, 1:2 and so on, he says. No doubt HIIT is one amazing workout, but there are some aspects of the workout that you may be doing wrong. These mishaps could sabotage your efforts and diminish your results. Here’s how to ensure you get the calorie-torching sessions right. 

7 Mistakes That Are Hurting Your HIIT Workout

1. Failing to Warm Up

HIIT is demanding, and it’s not a good idea to pop into the gym right from bed or immediately after sitting for a full day. “At that time, your neuromuscular connections are not firing as well as they should be,” says Miranda. If you skip the warm-up, you may only be able to push at max effort, starting halfway through the workout. (Womp, Womp.) Prepare your body with dynamic functional movements that are similar to the moves you’ll do in a workout. For example, slow and controlled side lunges in prep for skater jumps.  “

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