Everyone has heard of the circadian clock that coordinates our biological activities around a daily cycle of roughly 24 hours. But recent studies have pointed to the idea that we actually have multiple clocks—different ones for different organs. So when you cross time zones, you do not simply disrupt a master circadian clock but all of these clocks. An important implication of … [Read more...]
Gear Review: Mio Link Heart Rate Wrist Strap
Wouldn’t it be great if you could record heart rate while training without the need to put on a chest strap? You could say goodbye to placing the moistened strap around your chest on those cold mornings, removing the sweaty strap after workouts, and dealing with the chafing from the strap rubbing the wrong way. As technology advances, the market has seen an influx of heart … [Read more...]
Gear Review: Garmin Fēnix 3
Over the past six months, Garmin has substantially updated two of its marquee GPS training devices. In a previous article, I reviewed the new Forerunner 920XT—the next generation of the Forerunner 910XT. Here, I review the newly released Fēnix 3. In effect, the Fēnix 3 is like a 920XT on steroids. Fundamentally different than the previous Fēnix models, the Fēnix 3 … [Read more...]
Gear Review: Garmin 920XT
For over a decade now, runners and multisport athletes have grown accustomed to using GPS watches that offer a host of advantages over a standard sports watch. The advent of the GPS watch has made tracking mileage and monitoring pace as easy as simply looking at your wrist. When integrated with a heart rate monitor, those devices allow runners and cyclists to track the three … [Read more...]
Runners: Two Videos for Healthy Feet
Although runners often focus their strength and flexibility work on the legs and core (and for good reason), the feet deserve just as much attention. Here are some excellent video tips to help you maintain healthy feet. In this first video, physical therapist Jay Dicharry demonstrates how to use “toe yoga” and “big toe push-downs” to increase the strength and coordination of … [Read more...]
Differentiating Between Training and Racing Nutrition Strategies
Featured on the TrainingPeaks blog: Endurance athletes today have more choices than ever when it comes to fueling for training and racing. But the marketing messages of all those products often leave the impression that any workout regardless of duration or type demands a readily available sports drink, gel, or bar. If you’re training or racing for long periods of time, eating … [Read more...]
The ABCs of Prioritizing Races and Setting Race Goals
When it comes to setting your racing goals simply remember your ABCs. Before the season starts, identify the main races you want to target and prioritize those races using these ABCs: A-priority races: The one to three most important races of the season. Training will be designed around these races to allow you to peak for them. Ideally, these will occur together in a … [Read more...]
Reduce Stress and Increase Mileage with a Run Commute
Evidence suggests that all those miles we log driving to and from work have deleterious effects on our health and well-being. The ills of car commuting include everything from higher blood sugar levels, higher cholesterol, higher blood pressure, higher anxiety, and higher risk for depression to decreased happiness, lower life satisfaction, insomnia, loneliness, and even … [Read more...]
Beyond Nutrients toward a Healthy Approach to Eating
It is impossible to deny that something is askew with the typical American diet. After all, coupled with a sedentary lifestyle, the modern American diet has led to a situation where 1 in 3 adults and 1 in 6 kids are obese and the leading health problems in US society are dietary related diseases such as high blood pressure, Type 2 diabetes, and cardiovascular disease (which … [Read more...]
Gear Review: Foam Rollers and Massage Sticks
In "Preventive Self-Massage for Healthy Tissues and Enhanced Mobility," I discussed how to use a foam roller and massage stick as part of your regular body maintenance routine. Here, I review two foam rollers--the Trigger Point Grid foam roller and the GoFit Extreme Massage Roller--and two massage sticks--the Tiger Tail Rolling Muscle Massager and the GoFit Extreme Massage … [Read more...]
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