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Best reader running tips

By Kerry McCarthy on in Health
We want to hear from you.

Hi guys, we're putting together a feature for an upcoming issue of RW which we hope you can contribute to. The working title is 101 Quickest Running Tips It's a composite list feature full of old and (hopefully mostly) new wisdom to make your running better. The 'quickest' bit is twofold. It refers ... 

20-minute workout boosts cognitive ability

By News on in Health
A study shows 20 minutes of moderate intensity exercise can sharpen your focus.

Different workouts have different short-term effects. If you want to feel the stress of a busy day gradually disappear, go on a relaxed trail run. If you've been dragging and want to jumpstart your central nervous system, sprint up a steep hill a few times. And if you want to ... 

Diary of an injured runner #2

By Annie Rice on in Health
And so the injury journey continues.

Another MRI scan has revealed that I’m still very much in the injured stage of my rehab. I arrived at my doctor’s office last week with the mindset that anything that didn’t involve me skipping out of their clinic, tossing my crutches to one side, would be quite devastating. But ... 

Health: Perfect protein for runners

By Pamela Nisevich Bede, M.S., R.D. on in Health
Not sure how much protein you need or the best way to get it? Check out our runner's guide to this powerful, essential nutrient.

Protein is an essential nutrient providing four calories per gram that is responsible for a host of activities in the body. It is a component of every cell, and approximately 17 per cent of body weight (in the form of lean tissue) comes from protein. Protein is crucial to the ... 

Healthy running during pregnancy

By Pamela Nisevich Bede, M.S., R.D. on in Health
Everything you need to know about fueling in the third trimester.

1276 miles. That’s how many miles I traversed, sometimes foolishly, sometimes in an unsightly, slow, and painful manner, during pregnancy number one. But as they say, every pregnancy is different, and this time around I’ll be lucky to hit 800 miles. I was doing well for the first two trimesters, logging ... 

How thoughts affect running efficiency

By Alex Hutchinson on in Health
Positive feedback produces improvements in running economy.

This is one of those studies that seems simple and even a bit silly, but actually has something quite profound to say. Researchers at UNLV recruited 20 experienced runners, divided them into two groups, and measured their running economy for 20 minutes at a pace corresponding to 75% of VO2max. ... 

Homemade energy truffles

By on in Health
Try this wholesome alternative to packaged products and add power to your snack time.

These truffles have the two-pronged value of being homemade energy bars and wholesome desserts, kind of like fruit and nut truffles. As the former, they provide high-quality energy for before a workout: unrefined sugars, monosaturated fats, and omega 3s. And as the latter, they are rich, delicious, and borderline effortless. You ... 

Follow the healthy heart diet

By on in Health
What to take out of your pantry, and what to stock, to keep your ticker going strong for years to come.

In the game of life, there are already so many sacrifices one is forced to make. This is especially true for anyone wanting to shed pounds or eat healthier. This week, as we focus on love and--in my mind--heart health, here's a list of foods that should be making their ... 

Increase your protein and run like a pro

By News on in Health
Runners need more protein, more often, and for more reasons than non-athletes.

Compared with sedentary people, runners need a lot more protein. If you run an hour most days, you need about .6 gram of protein per pound of weight (run more and your needs go up), compared with .36 gram for couch potatoes. That means a 150-pound runner requires 90 grams ... 

How to master efficient running recovery

By Jenny Hadfield on in Health
Struggling to balance hard training with recovery time? Tune into your body and adapt to its performance trends with these simple tips.

I’m training for my fourth half-marathon and trying to break 1:45. I’ve upped my training substantially and wonder if you have any tips for tracking training recovery. I want to push it, but I also don’t want to overtrain and burn out. I’ve been known to push too hard at ... 

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