The greatest hurdle for most runners: injury. Too many runners have convinced themselves that pain must come with pounding the pavement, instead of seeing it as a warning sign. With a few simple preventative steps, you'll run faster and farther with less risk for common ailments, like shin splints and muscle cramps. Our experts have tackled your most popular pain-related questions for runners to help you stay the course without the hurt.
Consider how many repetitions you typically do in a training session. If you perform a handful of exercises and a few sets of each move, you’re probably cranking out at least 200 or 300 reps. Now imagine the impact of improving the quality of each movement you make, while making every repetition more challenging.
You’ll significantly increase the demand on your muscles and your metabolism. Simply put, you’ll get more quality work done in the same time and see better results. That's why we turned to strength coaches Alwyn Cosgrove and CJ Murphy for 10 simple yet powerful training secrets. Use them to make your gym time more efficient and more effective.
The Performance Life
It’s difficult to think of a sports team or company that engineered a more dramatic turnaround than what the Tampa Bay Rays accomplished in the 2008 baseball season. A year ago, they were the worst team in baseball. Then, this past season, they made a strong bid to become the first team in professional sports history to go from being the worst in its league to champions in just one year.
Using a simple formula, you can effectively condition your most important muscle: the heart. In this video, metabolic expert Paul Robbins explains how to gauge how hard your heart is working. This will help you reap the most reward out of any Core Performance training program without pushing your body past its limits.
The best muscle-building tool? Try a fork. Sure, you need to train to boost strength and muscle mass, but eating the right foods at the right times triggers a process called protein synthesis, which is key for muscle growth. Our resident experts have addressed three common nutrition questions below, so you can feed your muscles the nutrients and calories needed to see results and perform your best. Bon appetit.
The Performance Life
I've started to realize how fundamentally different the approach to endurance running is compared to my previous training for soccer.
But the main difference is that tracking my progress is no longer an option. It's a necessity. I've been using http://www.mapmyrun.com to plan my runs and record my mile average afterwards. So far, I'm shooting for a sub 8-minute mile or maybe even a 7:30 mile.
Wearing a pedometer while you walk can help you lose weight even without changing your diet, according to a University of Michigan Health System analysis of nine studies.
Participants in the studies increased the distance they walked by one mile to slightly more than two miles each day. At an average pace of three miles per hour, that means the walkers were getting an additional 20 to 40 minutes of activity a day. On average, they lost 0.05 kilograms per week (about 0.11 pounds) for an average total of 1.27 kilograms (2.8 pounds) throughout the duration of the studies.
Wearing an ankle brace can help you avoid a spain. A study published in the February 2008 issue of the American Journal of Sports Medicine found that ankle braces may help college volleyball players avoid ankle sprains.
Q: If I can't get a full night's sleep because of my schedule, should I try and "catch up" on sleep by getting more than 8 hours the next night?
Q: Sometimes, especially after playing sports, I feel muscle spasms and tightness in my stomach. Is it because my usual ab routine is pretty "crunch heavy." Are there any better alternative exercises?
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Train an often overlooked area with this mini-workout from Core Performance’s founder.
When you feel your creativity lacking, taking a walk can help you find inspiration, according to a small study from Stanford University researchers.
Follow this three-step nutrition plan to improve your focus, boost energy, and power your performance
A new survey found that only 25 percent of employees with paid time off took advantage of it in 2013.
Here's what you need to know about using obstacle races to build teamwork at work.