Women's Running1 min gelesen
WARM-UP 1: QUICK & SIMPLE
Standing up tall, step forward with your right leg. Bend your right knee and lower down into a lunge. Hold for no longer than 2 seconds. Return to standing without moving the position of your right leg. Repeat using your left leg. Walk forward 10 ste
Women's Running2 min gelesen
Find The Sweet Spot
All of Marielle Hall’s personal best times have been set in the past two years, which is a promising notion for a 29-year-old woman who’s already made one Olympic team, four world championships, and was an NCAA 5,000-meter champion. But this 10,000-m
Women's Running10 min gelesen
Don’t Call It a Come back
Ajee’ Wilson runs two laps around the track faster than any woman in America ever has. She can finish 800 meters in 1:55.61, which is the standing national record. So when she placed third at the 2019 world championships in Doha, Qatar, initially, th
Women's Running3 min gelesen
Powering Through
28, PROFESSIONAL MARATHONER (2:25:27) FROM BOISE, IDAHO What does resilience mean to you? It’s something that you work on your entire life. All of the things I’ve learned through running, I’ve applied to life. Maybe it hasn’t been so conscious when i
Women's Running2 min gelesen
Warm-up 2: Prep For Success
REGAIN MOBILITY (Foam roll out for muscle desensitization) ACTIVATION (pick 1-3 and do 12 reps) In a quarter squat, with a resistance band above your knees, step in one direction and then the other. With a resistance band above the knees, lay down wi
Women's Running3 min gelesen
What Can You Do
At the 2016 Olympic Track & Field Trials, Alysia Montaño took her position out front in the 800 meters, while Kate Grace tucked into the pack. But with 200 meters to go, the group jockeyed for those top three positions to make the team. Montaño lost
Women's Running2 min gelesen
5 Things We Learned From Out And Back By Hillary Allen
In 2017, at Norway’s Tromsø Skyrace, ultrarunner Hillary Allen DNF’d in an unimaginable way: She fell offan exposed ridge, 150 feet down the mountain. That’s where her new book, Out and Back, starts. The story, riveting in its twists and turns, setba
Women's Running1 min gelesenPsychology
Boost Your Brain Power
Break negative thought or behavior patterns. Start an easy run with a few deep, cleansing breaths. Then follow the acronym AIR: awareness, interruption, and replacement. Catch and interrupt the unwanted thought—maybe it’s “I’m not good enough” or “I
Women's Running3 min gelesenCookbooks, Food, & Wine
Waste Not
If you’re not paying attention to your habits, healthy eating can sometimes also be bad for the environment. “We want people to be making healthy choices at the same time that they’re making environmentally friendly and affordable choices,” says Zach
Women's Running2 min gelesen
Kellyn Taylor
Taylor, 34, keeps her day pretty precise to make sure everyone in her busy house can be where they need to be on time. She wakes up around 5:30 or 6:00 a.m. before her 10-year-old daughter and younger foster kids wake up. “That’s usually my main goal
Women's Running1 min gelesen
Women's Running
Editor-in-Chief Jen Ator Managing Editor Jessica Campbell-Salley Senior Writer Erin Strout Associate Editor Malissa Rodenburg ART & PHOTO Art Directors Erin Douglas, Heidi Carcella Photography Director Brad Kaminski Photography Editor Hannah DeWitt C
Women's Running1 min gelesenBiology
Feel the Build
Depending on how long since your last run, you still have some feelgood chemicals hanging around. The acute mood-boosting benefits of exercise might last a day or even two. If not, you have the memory of the high you’ve felt before, which can motivat
Women's Running3 min gelesen
Powering Through Menopause
Hot flashes, insomnia, mood swings. It’s enough for women experiencing symptoms of perimenopause to just make it through the day. But masters-aged women around the world are showing us why we should keep running right through our 40s, 50s, and 60s. P
Women's Running2 min gelesen
Try This Breathing Practice
Breathing exercises have changed the way Malia Chipouras, a freshman at Boulder High School in Colorado, competes. “After I started using them I learned how to be calm and rid myself of the nerves before a race,” she says. Chipouras uses different st
Women's Running1 min gelesen
Her Essential Workout
WHO: Marielle Hall, 29 WHAT: 10 x 300 meters with 30 seconds recovery between (if you’re really fit or experienced with speed work, increase the number up to 20 x 300 meters with 30 seconds recovery) WHY: “It’s one of those workouts that we constantl
Women's Running2 min gelesen
The Anatomy Of A Warm-Up
Humans cannot be powered up like a smartphone; we require warming up. Studies show that surgeons become quicker and more accurate during operations throughout the day as their hands and minds get into the groove. When you’re asking your body to perfo
Women's Running4 min gelesenBiology
Why All Runners Should Walk More
Why walk if you can run? That’s the mindset held by most runners, who prefer powering through their miles over slowing their stride. But just like speed workouts and recovery runs offer different benefits, so do walking workouts. Yes, workouts. Walki
Women's Running2 min gelesenPsychology
5 Tips For Finding The Right Therapist (for You)
If you have insurance, start with your provider network. Find out if the number of sessions each year is limited and how an out-of-network therapist might affect your costs. Check online databases, which generate lists of counselors and specialists i
Women's Running8 min gelesenPsychology
This Is Your Brain On Running
When Addie Bracy needs a mental reset, she knows just where to head. The pro ultrarunner and certified mental performance consultant hits the Bear Peak or Green Mountain trails near her home in Boulder, Colorado. The natural beauty lifts her mood, wh
Women's Running4 min gelesen
Rules of a Solid Run Warm-Up
“A lot of the science out there that is coming out more and more talks about if you’re just getting an easy aerobic day in, a really exhaustive warm up routine isn’t always necessary,” says Wartenberger. For a short run, studies have shown that a sho
Women's Running1 min gelesen
When Time Stood Still, We Moved
The number of Fastest Known Times (FKTs) achieved increased by nearly 400% Solo marathons increased 300% We walked a lot. Strava users walked 3 times more in 2020. A study from the University of Vermont found that walking increased 70% among responde
Women's Running1 min gelesenPsychology
Flipping The Script
Reject the pressure to do more. “In athletic culture, rest is not encouraged,” says Megan Cannon, Ph.D., a sports psychologist based in Allentown, Pennsylvania. “The mentality has become more about who’s doing the most than who’s doing it the healthi
Women's Running2 min gelesen
Sacramento
Sacramento has more than 1,000 murals—favorites for runners visiting the city. Kistler-McCoy’s running tours (on hiatus during the pandemic) also venture on a history-inspired route or visit places where the movie Lady Bird was filmed. As her company
Women's Running1 min gelesen
Mind Tricks
Warming up your mind is just as important as warming up your body. It’s a chance to set yourself up for success and turn offthe static of what else is going on in your life. Here are three ways to bring your brain power to the run. “As women we tend
Women's Running2 min gelesenPsychology
Six Ways to Strengthen Your Resilience
1 BUILD CONNECTIONS. People who prioritize their relationships with those who are trustworthy, empathetic, and compassionate can get through hard situations more easily than those who are more isolated. Choose people who validate your feelings and ac
Women's Running5 min gelesenCookbooks, Food, & Wine
Reset Your Gut Health with These 6 Recipes
MAKES 2 SERVINGS This incredibly flavorful dish is one-pot (seriously, only one dish to clean), high in protein, and plant-based. And the best part? It comes together in less than 20 minutes. It’s great on its own as a light meal (the high fiber help
Women's Running2 min gelesenPsychology
Are Runners More Resilient?
You know what’s often hard and uncomfortable and sometimes disappointing? Running. And yet most of us do it almost every day. Maybe it helps us build more resilience. “Regardless of how good you are or how talented you are, or what kind of shape you’
Women's Running1 min gelesenPsychology
Mental-Health Hazards
Running mostly benefits mental wellness, but it can raise the risks of some conditions, like disordered eating and exercise addiction. Injuries can cause depression and anxiety. To steer clear of these dangers, Allison Brager recommends frequent rest
Women's Running1 min gelesen
Walk This Way
Set a brisk pace. It’s not power walking, but rather, a conversational-but-“have somewhere to be” pace. Walking between 2.5 and 4 miles per hour (or 24 and 15 minutes per mile) counts as moderateintensity activity, according to the Centers for Diseas
Women's Running1 min gelesen
Daily Diaphragmatic Breathing Practice
5-10 minutes • Lie on your back, either on a bed, the floor, or the ground. • Bend your knees and place your feet flat on the ground. • Place one hand on your belly, below your ribs, and another on your chest near your heart. • Breathe normally for a
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