Health & Fit 26 Tips to Help You Crush Your Next 26.2

18:52  15 august  2020
18:52  15 august  2020 Source:   runnersworld.com

Too Much of This Popular Candy Can Be Potentially Fatal, Study Says

  Too Much of This Popular Candy Can Be Potentially Fatal, Study Says According to a new study, consuming too much of this specific, popular candy can actually be potentially fatal over time.The case report, which was recently published in the New England Journal of Medicine, focused on the recent case of a 54-year-old man who collapsed in a restaurant and went into sudden cardiac arrest. Researchers found that besides having a heroin use disorder, being a pack-a-day smoker of 36 years, and having untreated hepatitis C infection, the man's "poor" diet was also based heavily on sweets, "consisting primarily of several packages of candy daily.

26 Tips for Running Your Best 26 . 2 | Runner's World. Here are some of the common thoughts, right or wrong, regarding high-altitude training and how it can help or hurt you in your fitness pursuits.

26 Tips to Help You Crush Your Next 26 . 2 .

If you were itching to mark “marathon runner” off your bucket list for 2020, but your training or race was derailed, you’re not alone. The COVID-19 pandemic has made runners more creative this year when it comes to achieving their goals—with virtual races and other challenges filling their time.

a person walking down a road: Run your best marathon. © PeopleImages - Getty Images Run your best marathon.

Rest assured, though, that one day you will be able to run a marathon for real, and you’ll want to be ready for it.

The #1 Cooking Hack That Will Change Your Life

  The #1 Cooking Hack That Will Change Your Life Many of us are cooking at home more often during the pandemic, and one kitchen fire tip is super important to remember in case things to awry.The National Fire Protection Association (NFPA) recently said that house fires went up in March through May, according to The Takeout. Eight states in particular, including Kentucky, North Carolina, Ohio, Oregon, Wisconsin, and more all reported more fire outbreaks. The NFPA says there also could be other states, too. (Related: The #1 Most Dangerous Way to Cook an Omelet.

✔️ FB Ads 4 Beginners is a simple training series walking you through the most relevant and profitable Facebook ads you could possibly be running. For beginners with little to no previous experience. Learn how to run your next profitable Facebook ad by tonight!

Getting the interview but never the offer?! Here are three tips to help you crush your next interview and get that offer! #1. Prepare an Executive Summary

a screenshot of a cell phone: Marathon Plan for Beginners (16 Weeks) Marathon Plan for Beginners (16 Weeks)


Shop Now

We’re here to advise marathon runners what to do a month out, a week from the start, and even the day of. Shoe tips? Check. Hydration strategy? It’s here. Taper advice? Got it. And for those of you not running 26.2 anytime soon, our humble (yet informed) opinion is that you will be soon.

So keep these tips where you can find them—they aren’t just essential; they’re timeless.

Look Down

Lacing up before the run © PeopleImages - Getty Images Lacing up before the run

Select the shoes–and the socks–you’ll wear in the marathon. The shoes should be relatively lightweight but provide good support, and the socks should be the type you wear in other races. If the shoes aren’t your regular training shoes, wear them on at least one 10-mile run at marathon pace. This test run will determine whether you’re likely to develop blisters or get sore feet–before it’s too late. If the shoes bother you on this run, get yourself another pair.

This Chain Restaurant Is Secretly the Best Bang for Your Buck

  This Chain Restaurant Is Secretly the Best Bang for Your Buck If you're looking to eat healthy on a budget, look no further than this sandwich chain. Subway's salads are a great value—here's why.And for more, check out these 52 Life-Changing Kitchen Hacks That'll Make You Enjoy Cooking Again.

My fellow brothers and sisters in iron, There has long been a chicken leg epidemic spreading in the fitness community, the team at Archon wants to help put

Here are the 3 practical tips for helping you crush it in 2019: #1. Write your dreams and ideas down on paper. #2. Schedule out and have a game plan to

Do a Half-Marathon

a group of people standing around a fire: Unrecognizable marathon runner taking refreshment during a race in nature. © skynesher - Getty Images Unrecognizable marathon runner taking refreshment during a race in nature.

“About a month out is a good time to test your fitness,” says four-time Boston and New York City Marathon champ Bill Rodgers. “Also, a good race can provide a powerful mental lift, and it will give you a little rest period in the few days before and after as you taper and recover from it.” Aim to run the half-marathon slightly faster than your marathon goal pace. If you can’t find a tune-up race, recruit friends to accompany you on a long run, with the last several miles faster than marathon pace.

Add Speed to Your Longest Long Run

“Four weeks out is when I do my longest run,” says 2:13 marathoner Keith Dowling. “I’ll run up to 26 miles, with this twist: I do my usual easy long-run pace for most of it, but with eight miles left, I’ll work down to six-minute pace and drop the pace every two miles to finish at five-minute pace.”

30 fall soup recipes that are spicy, cozy and delicious

  30 fall soup recipes that are spicy, cozy and delicious There are many ways to ring in the fall season, from apple picking to watching the leaves change colors. However, it just isn’t fall until you curl up on the couch with a piping hot bowl of goodness and a crusty piece of bread. From butternut squash and apples to potato and leeks to a classic tomato basil, these soup recipes are delicious, cozy, filling and perfectly comforting in the way only a good bowl of soup can be.

10 Tips to help you Fade Faster without sacrificing quality - Продолжительность: 12: 26 YouTube Barber Academy 88 689 просмотров.

Office crush is very normal these days. However, you need to rationalize the consequences of such There are loads of things to consider, however, below are few techniques that can help to deal with In addition, your crush may be completely willing to collect the benefits of that, even if he or she does

[Build your personalized and adaptive training plan for FREE with Runcoach.]

Translated into mortal terms: With eight miles to go, begin running one minute per mile slower than your marathon goal pace. Then speed up every two miles to run the last couple of miles at goal pace or slightly faster. This run will teach you how to up your effort as you become tired. Combine this with the half marathon mentioned above, doing one with four weeks to go, and the other with three weeks to go. Your local race calendar will probably dictate the order in which you’ll run them. But if you have a choice, do the long run four weeks out (for more recovery time) and the half marathon three weeks before your race.

Mimic the Course

Jolly Abraham standing next to a fence: Teen girl exercising on bridge © Martin Novak - Getty Images Teen girl exercising on bridge

If at all possible, start doing runs on the same topography as the marathon. For example, go up and down lots of hills if you’re running New York City, and get used to several hours of pancake flatness if you’re running a course like Chicago. (A flat course might seem less challenging, but its lack of variation means you’ll be using the same muscles the whole race. You need to prepare for this.)

The #1 Worst Food to Never Order at McDonald's

  The #1 Worst Food to Never Order at McDonald's Headed to the Golden Arches? The treats may be tempting, but you'll want to steer clear of the McDonald's McFlurry at all costs.According to the nutrition information from the McDonald's website, a regular-sized M&M McFlurry clocks in at 640 calories. It also contains 21 grams of fat, which is 31% of the recommended daily value. And the amount of saturated and trans fat in the McFlurry takes up a whopping 67% of the recommended daily value.

In this quick training video I share 5 tips that should help you crush the month in your Network Marketing business! Get more free training and tips like

26 Tips to Help You Crush Your Next 26 . 2 . Essential race day tips and tricks for running a marathon. Final New York City Marathon Finisher Total: 26 Tips for Running Your Best 2015 (or knows!) when I run my first full marathon!

If you live in a flat area and are preparing for a hilly marathon, do several runs on a treadmill, and alter the incline throughout. If you don’t have access to a treadmill, run on stairways or stadium steps. (Hey, drastic times call for drastic measures.)

Drink on the Run

a person standing in front of a mountain: We compete in a friendly way © PeopleImages - Getty Images We compete in a friendly way

“Practice during your remaining long and semilong runs with the sports drink and energy gels you intend to refuel with during the race,” advises Suzanne Girard Eberle, M.S., R.D., a former elite runner and author of Endurance Sports Nutrition.

“Serious-minded racers and those with finicky stomachs should be using the sports drink that will be available on the race course. And remember that sports drinks do triple duty when compared with water by providing fluid, carbohydrates, and electrolytes, the most important being sodium.” Find out how often your marathon will have aid stations, and practice drinking at that rate. If you don’t run with fluids, place bottles along your training route.

Dress the Part

a pair of shoes: Flat Lay image of sports clothes and shoes on a wooden floor. © Jenner Images - Getty Images Flat Lay image of sports clothes and shoes on a wooden floor.

“Please don’t run the marathon in a cotton T-shirt, even if it’s for a wonderful charity,” implores Rodgers. “You’ll run so much easier in real running clothes, such as those made of Coolmax or nylon, than in a suffocating T-shirt.”

Once you’ve picked your marathon outfit, make sure it doesn’t irritate your skin. “I normally race in my marathon clothes before the race to feel if they’re comfortable,” says Sara Wells, the 2003 U.S. National Marathon Champion. “Also wear the getup on at least one semilong run.”

Don’t Get Greedy

a woman standing on a beach: Runner running too fast © Les and Dave Jacobs Runner running too fast

Stick to your plan when training for a marathon—it isn’t like cramming for a test. That is, doing more miles than you’re used to in the last few weeks will hurt—not help—your race.

Standard Issue Just Updated Its Perfectly Relaxed 'Slacker Pants' With Some Seriously Cool Fabrics

  Standard Issue Just Updated Its Perfectly Relaxed 'Slacker Pants' With Some Seriously Cool Fabrics Time to change out of those sweatpants, friend.

“Even if you’re feeling great, don’t up the ante and increase your training,” cautions Rodgers. “This is the time when many runners have been at it for two months or more and are becoming used to a certain level of training. Draw strength from the hard work you’ve put in.” Wells advises, “Have confidence in what you’ve been doing. From here on out, you’re just maintaining your fitness.” And get plenty of sleep.


Number On Running Track Against Sky © Semba Hisayuki / EyeEm - Getty Images Number On Running Track Against Sky

Do no more than 40 percent of your peak weekly mileage, with most of that coming early in the week. Except for your dress rehearsal run (see below), keep your runs easy. “You should feel like you’re storing up energy, both physically and mentally” says Rodgers. If you’ve done speedwork as part of your buildup, follow an easy run later in the week with some quick 100-meter pickups to remind yourself of how fast and fit you are. On the day before the race, stick with your pre-long-run routine–a day off if that’s what you usually do, a two- or three-mile jog if you’re a daily runner.

Run a Dress Rehearsal

a little girl walking down a dirt road: Young woman is running in the cold foggy morning © praetorianphoto - Getty Images Young woman is running in the cold foggy morning

Four or five days before the marathon, do a two- or three-mile marathon-pace run in your marathon outfit and shoes. Picture yourself on the course running strong and relaxed. Besides boosting your confidence, this run will provide one last little bit of conditioning and will help you lock in to race pace on marathon day.

Run Like a Clock

a woman sitting on a bed: Woman getting ready for a workout © Geber86 - Getty Images Woman getting ready for a workout

If possible, run at the same time of day as the start of your marathon. This way, your body’s rhythms—including the all-important bathroom routine—will be in sync with marathon needs come race day. The more times you can do this, the better, but shoot for at least the last three days before the race.

Madewell's Bestselling Jeans Are Only $75 Right Now

  Madewell's Bestselling Jeans Are Only $75 Right Now Until we meet again, groufits.

Set Two Goals

a person sitting at a table with a plate of food: Woman writing in journal in living room © Hero Images - Getty Images Woman writing in journal in living room

“Review your training and set one goal for a good race day, and another as a backup plan in case it’s hot or windy or you’re just not feeling great,” Rodgers recommends. “So many things can go wrong in a marathon that you need that secondary goal to stay motivated if things aren’t perfect, which they seldom are.”

Your primary goal is the one you’ve been working toward during your buildup, whether it’s a personal best, qualifying for Boston, or breaking five hours. Your secondary goal should keep you motivated at the 22-mile mark on a bad day: finishing in the top 50 percent, slowing only 10 minutes over the second half, or just reaching the darn finish line.

See Success

a person sitting on a bed next to a window: Young woman meditating © Jasmina007 - Getty Images Young woman meditating

On several nights before going to bed, or first thing in the morning, visualize yourself crossing the finish line as the clock shows a new personal best. Before the 2004 Olympic Marathon Trials, where Wells placed seventh, she replayed positive mental images before falling asleep at night. “I knew the course we would be running, and I’d see myself out on it running well,” she says. “There’s a hill in the 25th mile, and I’d say to myself, ‘Okay, get up that hill, and then run strong to the finish.’”

Chill Out

a cat lying on a bed: A cat, nature's chillest beast. A cat, nature's chillest beast.

Reduce the outside stresses in your life as much as possible the last week. “This is not a good time to get married or divorced,” Rodgers jokes.

Try to have work projects under control, politely decline invitations to late nights out, and so on. Most of all, stay off your feet–save museum tours and shopping sprees for after the marathon, and don’t spend four hours the day before the marathon checking out the latest energy gel flavors at the race expo. “Before the Trials,” says Wells, “I went to my brother’s house and just basically hung out.”


a banana sitting on top of a wooden table: Different types of Italian pasta on rustic wooden table © fcafotodigital - Getty Images Different types of Italian pasta on rustic wooden table

“During the last three days, concentrate on eating carbohydrate-rich foods, such as pasta, potatoes, bread, fruit and fruit juice, and sports drinks,” says Suzanne Girard Eberle. It’s the carbs, after all, not fat or protein, that will fuel you on race day. Girard Eberle says what’s important is increasing the percentage of your calories that come from carbs, not simply eating more of everything. (Bummer, we know.) “Since you’ll be tapering and expending fewer calories,” she says, “you don’t have to consume a great deal more food than usual. Rather, make sure your food choices are carbohydrate-rich—for example, spaghetti with red sauce, instead of Alfredo sauce, or a bagel versus a croissant.

Go With What You Know

a person sitting on a park bench: Two runners exchanging bad advice. © Neil Burton Two runners exchanging bad advice.

Even if three-time Olympian Deena Kastor appears on your front porch dispensing advice, don’t try anything radical this week. Stick to your plan and what you’ve practiced during your buildup. For example, if you haven’t done regular speedwork, now isn’t the time to start just because someone told you it will keep your legs “fresh” while you’re tapering. At this point, also ignore any “can’t-miss” diet tricks from friends. “So much of those last few days is mental,” says Wells. “Feel comfortable with what you’re doing rather than trying something new and worrying how it will affect you.”

Eat Breakfast

a bunch of food sitting on top of a wooden table: Apple Cinnamon Oatmeal © rudisill - Getty Images Apple Cinnamon Oatmeal

Two to three hours before the start, “eat a carbohydrate-rich breakfast, even if that means getting up at an ungodly hour and going back to bed,” says Girard Eberle. The reason: As you slept, your brain was active and using the glycogen (stored carbohydrate) from your liver. Breakfast restocks those stores, so you’ll be less likely to run out of fuel. Aim for a few hundred calories, such as a bagel and banana or toast and a sports bar. “At the minimum,” says Girard Eberle, “consume a sports recovery drink, or a bland, well-tolerated liquid food such as Ensure or Boost.”

Warm Up

Male marathon runner stretching arms on urban street © Hero Images - Getty Images Male marathon runner stretching arms on urban street

But just a little. Even the best marathoners in the world do only a little jogging beforehand, because they want to preserve their glycogen stores and keep their core body temperature down. If you’re a faster runner with a goal pace significantly quicker than your training pace, do no more than 10 minutes of light jogging, finishing 15 minutes before the start. Precede and follow your jog with stretching. If you’ll be running the marathon at about your training pace, skip the jog. Walk around a bit in the half hour before the start, and stretch (see below).

Collect Yourself

a man standing on top of a hill: Meditation with a view © PeopleImages - Getty Images Meditation with a view

An hour before the start, find a quiet place, and spend five minutes reviewing your race plan and motivation. “Remind yourself of why you’re there,” says Rodgers. “Take confidence in the months of effort behind you. An exciting and satisfying day is just ahead of you!”

If you’re running the race with a training partner, make it a group session: Share your goals with each other for mutual reinforcement.

Line up Loose

a man standing next to a body of water: Photo of a man stretching in the rain © Geber86 - Getty Images Photo of a man stretching in the rain

Fifteen minutes before the start, begin some gentle stretching. Concentrate on the muscles of the back side of your body—your calves, hamstrings, glutes, and lower back. Remember, your goal is to start the race comfortably, not to audition for a yoga video, so go easy. Try to keep stretching after you’ve been herded to the start area. Jog in place as well, to keep your heart rate slightly elevated.

Start Slow

a cat with its mouth open: Start Slow Start Slow

Run the first two to three miles 10 to 15 seconds per mile slower than goal pace. This preserves precious glycogen stores for later in the race so you can finish strong. When Catherine Ndereba set a world record at the 2001 Chicago Marathon, she eased into things by running the first 5K at just over 5:40-per-mile pace, and went on to average just under 5:20 per mile for the race.


a little girl standing next to a woman: Smiling female marathon runner ready, preparing smart watch at starting line on urban street © Hero Images - Getty Images Smiling female marathon runner ready, preparing smart watch at starting line on urban street

“Because the pace feels so easy, I get antsy in the early miles,” says Heather Hanscom, a 2:31 marathoner. “But I make myself stick to my game plan and don’t get carried away. I know that to run well later, I need to feel really relaxed the first third.” Hanscom checks her early splits to make sure, no matter how good she feels, that she’s starting conservatively. “In the first 10 miles, I look around at the surroundings, the fans along the way, and enjoy the changing scenery,” adds Wells.

Think Laps, Not Miles

a woman walking down a road: Three runners © Corbis Three runners

“Instead of obsessing about each of the 26 miles, I look at each three-mile segment as a lap,” says Dowling. “That makes it more manageable mentally. To concentrate on every mile would be like paying attention to the odometer throughout a five-hour drive.”


“To take my mind off the big task ahead, I sing songs in my head,” says Jean Arthur, a 3:21 marathoner and former president of the Montgomery County Road Runners Club in Maryland. “I pick a song and try to sing it from start to finish. Usually I don’t know all the words, so I sing it and I try to figure out what the artist is saying.”

Arthur also becomes an on-the-run mathematician. “I calculate exactly what percentage of the race I have done,” she says. “That’s good for me in two ways: First, it occupies my mind, and second, I love the point at which I can tell myself I’ve done more than 50 percent, because at that point, I figure I can’t quit.”

Drink Early & Often

a group of people walking down a street: Marathon runners running, grabbing water from water station on urban street © Hero Images - Getty Images Marathon runners running, grabbing water from water station on urban street

Take sports drink at the first aid station and every one after. Taking in carbohydrates and fluid early will help postpone or prevent serious dehydration or carbohydrate depletion later, so you’ll be a lot more likely to maintain your pace. “During prolonged exercise, our thirst mechanism doesn’t keep up with our actual needs,” says Girard Eberle. “Then, as you become dehydrated, less oxygen and fuel is delivered to working muscles, and you run slower.”

Go Hard Late

Carmen C Rivera et al. walking on a road: Cross country race © FatCamera - Getty Images Cross country race

No matter how much you’re raring to go, keep things under control until well past the halfway mark. Then you can start racing. “If you feel relatively good at 18 miles, that’s the time to get aggressive,” says Dowling. “You’re down to eight miles to go, so if you’re still fresh, you can approach it mentally like a shorter race.”

For example, focus on a runner who is 100 yards ahead of you, pass her, then move on to your next victim. Wells, who took the lead in her National Championship victory at the 25th mile, says, “It’s an incredible boost to pass people in the last six miles. Sure, you’re hurting, but think how bad they feel!”

Talk to Yourself

At around mile 23, says Arthur, “my head grasps the fact that I am actually going to finish. Yes, I’m really tired, but I tell myself, ‘I will finish somehow, some way.’ I say this to myself over and over and it helps me recognize that the pain is just temporary.” And, as we all know, pride is forever.

Try 200+ at home workout videos from Men’s Health, Women’s Health, Prevention, and more on All Out Studio free for 14 days!

Gallery: 8 Exercise Mistakes That Are Making You Gain Weight (Eat This, Not That!)

Find yourself sweating buckets in spin class and yet the weight on the scale still hasn't budged? Well, you could be making some common exercise mistakes that are straight-up sabotaging your weight loss efforts.The first correction to make: Change your mindset about exercise, says nutritionist Ilana Muhlstein, M.S., R.D.N., author of You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate—and You Can Too!, which is now available in audiobook. No matter how long you ride that stationary bike, exercise alone simply will not work.

Madewell's Bestselling Jeans Are Only $75 Right Now .
Until we meet again, groufits.

usr: 1
This is interesting!