Nutrition Triathlon

Which Foods to Avoid at Aid Stations

During a triathlon, aid stations can look like a lunchtime buffet with a smorgasbord of options for weary athletes: bananas, orange slices, chips, pretzels, cookies, fig bars, peanut butter and jelly, pickle juice, and even chicken soup. If you’re competing in an Ironman event, expect to see sponsor products too, like Gatorade Endurance, Red Bull, […]

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Fitness Training

7 Core Stability Exercises

Developing core strength is essential for everyday health and well-being, as a strong core protects the spine, reduces back pain, enhances movement patterns, and improves balance, stability and posture. There are many methods for developing core strength, as well as various pieces of equipment that assist in that development. However, there are plenty of exercises […]

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Running Training

How to Get Faster

It’s natural for beginning and returning runners tend to run the same pace every time you head out. It’s your “cruising pace” where you feel somewhat comfortable. I say “somewhat” because running, for some people, never feels all that comfortable. The key to getting faster is to push the pace outside of your comfort zone […]

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Running Training

Take A Break-Cation!

It may feel counter intuitive, but taking planned time off during your season can yield huge rewards. Time off isn’t just for the end of the season. In fact, to race your best, it can make sense to stop training—at least briefly. A mid-season break—a kind of mini off-season after a big race—lets you come […]

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Nutrition Self Endurance

How Female Athletes’ Nutritional Needs Differ From Men’s

One of the most consequential biases in exercise science has been the historical use of male athletes for studies and the application of those research findings to the body of female athletes. Fortunately, during the past decade, researchers have sought to rectify that scientific research bias, and there is now a substantial amount of current research […]

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Fitness Yoga

Yoga Asanas During Menstruation – Why and How?

Slowing down isn’t bad or wrong. Not at all if you have your menstruation cycle on.  I slow down on my running – keeping my runs shorter and slower and sometimes don’t run if I feel drained out. But when it comes to Yoga – my approach changes! But the controversy stays. Is it good […]

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Marathon Nutrition

Does a Runner’s Diet Have to be Strict?

As an elite competitor, this is a question I receive often. Because professional and elite runners have toned, strong, and efficient bodies, the misconception is often that they limit their diet and never have indulgent meals. The truth is, the best elite runners practice “everything in moderation” while keeping clear intentions to fuel their bodies […]

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Nutrition Running

Quick and Easy Snacks for Runners

Running burns calories, which means you are hungrier throughout the day. Most runners find themselves getting hungry between meals. Snacks fill the gap between meals to keep you satiated and energized. Need some ideas for quick and easy snacks for runners? Keep reading!  Why snacks are important for runners The more you run, the more […]

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Marathon Running

Why You Should Rotate Your Running Shoes

Most likely, you know that you need a pair of shoes specifically designed for running if you want to run. But did you know that you should also have at least two different pairs of shoes at the same time and alternate which one you wear? This practice is called rotating your running shoes. While […]

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Running Yoga

Yoga for runners: what are the best stretches?

Yoga can help runners with both strength and flexibility in crucial areas. But which of the many types of yoga are best to keep your body in perfect shape for the road? Why should runners do yoga? Primarily to lengthen tight muscles but also to strengthen the core, feet and ankles; improve running posture; breathe […]

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