Tips and Stories for Runners with bathroom issues

If you have bathroom issues, we have some great stories and tips for you. Runners On The Go Running Correspondent, Mike Reynolds shares some of his best bathroom stories from various races as well as a fantastic tip to get you through the bathroom more quickly at your next race.

Now do not get the idea that I think getting to a bathroom in a timely fashion is left to fate. After all these years I do have a bathroom strategy and I will share it with you just this once. Then it is everybody for themselves. My tip for runners using the bathroom:

Check the full article out on our blog, and don’t forget to share and subscribe!


Bodyweight Essential : The Plank


The pull-up & push-up exercises are without question two of the premiere movements in fitness. They remain a staple in building lean muscle and strengthening the upper body. Although not definite but if a third exercise were to follow the aforementioned movements, it’ll be the plank. Arguably the most universally preferred choice for developing the core and abdominals, the plank has been around for years and is as ancient as the squat. Planking requires virtually no equipment and can literally be performed anywhere thus making it a favorite for working the abs amongst many fineness enthusiasts.

The simplest way to get into a plank position is by first getting into a push-up position. From there, bend your elbows to 90-degrees and ensure that your shoulders are directly above your elbows. With your weight resting on your forearms and your legs fully extended, the exercise commences by holding that position for…

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How Many Miles a Week Should I Run?

How to determine the number of weekly miles you need to run to run a 5K, 10K, half marathon, or marathon.


July 24, 2007


July 22, 2014

I once asked a colleague who has coached many runners to collegiate and Olympic glory what he considered the proper mileage totals to succeed in distances from the 5K to the marathon. “That’s easy,” he said. “You want to run as few miles as you can and still win.”

Runners too often get caught in the mileage trap, thinking more is better. The truth is, more mileage is better only up to the point where you can achieve your potential. After that, each additional mile only increases your injury risk. The following six rules informed the mileage ranges below and can help you find your magic number.

Rule 1:

The longer the race, the higher the mileage. . .


7 Ways to Make Your Treadmill Runs More Effective


I don’t think it’s any secret that I despise the treadmill. If I had the choice between banging out a five-miler on that hamster wheel or slogging through a snowy Central Park, I’d definitely pick the latter. Personal preferences aside, the treadmill can actually be a pretty useful tool (there, I said it) if used correctly.

To help make my miles more manageable, and just get a better overall workout when I do find myself on the treadmill belt, I reached out to David Siik, a running coach and creator of Equinox’s treadmill training program Precision Running. I put his tips to the test, and actually enjoyed my last treadmill session. Read on the see if they help you tread right, too.

Plan ahead

Don’t just hop on and go. First of all, you’ll be incredibly bored and more likely to stop short of your goal. Instead, have a…

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10 Essential Strength Exercises for Runners | Runner’s World

Running in Western Maryland

10_essential_strength_exercises_for_runners_500x310[1]Cross training, cross training, cross training. Successful runners and coaches can’t preach enough the benefits of incorporating other forms of activity into the training cycle for any race distance from the mile to an ultra marathon. One key component to any cross training regimen is strength training and we’re not talking about huge plates, grunting, and volumes of pouring sweat. For the runner, strength training is directed more to firming, toning, and building durability of certain muscle groups as well as increasing the efficiency of those muscles at removing and moving lactic acid. Here’s 10 exercises from Runner’s World Magazine that will enhance and improve your running ability when incorporated to training schedule on a weekly basis. 10 Essential Strength Exercises for Runners | Runner’s World.

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6 Offbeat Healthy Foods You Should Add to Your Diet

Some of these foods are pretty far out there; but if you like new and exciting foods, all of these have some great health benefits!


Dieting and losing weight are, by leaps and bounds, the No. 1 New Year’s resolution in America, with 13 percent of people saying they plan to do it. But most don’t manage to keep those resolutions, and we think it’s because they don’t have enough interesting food to add to their newly resolved diets. So in an attempt to help those of you planning to change what you eat next week, FWx is bringing you six hot foods that will perk up those resolutions to eat right in 2015—at least for the first week.

1. Kelp noodles: These crunchy, clear noodles made from sea algae have the wonderful benefit of being crazy low in calories, gluten-free, fat-free and easy to dose with big flavors, such as a spicy peanut sauce or a simple lemon-and-pepper sauce. While kelp doesn’t have any protein, it is an excellent source of iodine, vitamin K…

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