Category Archives: Fitness

Tips to Run a Faster Marathon

For individuals who love the outdoors and especially love the process of training for long distance races such as marathons, here are some tips to run a faster marathon without ever risking the body to injury. For first time runners of a marathon, the first marathon is done just to finish it with no expectations for the overall time. For individuals who are hooked on the adrenaline rush of running a marathon, the next few start to drop in time. Before one knows it, individuals are looking to qualify for some of the most exclusive races in the world such as the New York Marathon, the Boston Marathon, or the Berlin Marathon.

Here are a few things to think about to improve the time.

1.) How to pick a time goal

The time goal should always consider the last marathon pace as well as the current 5k and 10k pace. If the last marathon was the first marathon to be completed, the next goal should be a 20 minute drop. The goal should be a reasonable that can be reached with a little bit of hard work.

2.) Pick a reasonable training plan

The worst thing to do while training for a marathon is setting a training plan that is unrealistic. For those that are busy and who also need to put aside time to train, a four to five day training plan may be the best idea. The shorter running plans should also involve cross training to work other parts of the body.

3.) Pick the best training methods

When training for this long distance race, there are many techniques that can be used for training to build the speed. The best way to train is to find what works for the body whether it be a tempo run or a interval run. One of the best ways to incorporate speed is to do hill runs. Sprinting up hills improves the overall speed of the legs.

4.) Build muscle efficiently

Bulky muscles for marathons is not efficient to improve the speed. Though strength training is recommended, this is for the purpose of building strength for lean muscles. Use moderate weights for this and do more reps than using large weights that add bulky muscle.

Fitness Trainers Suggest Untraditional Outdoor Fitness Activities

Fitness trainers have recently been changing the way they advise clients to engage in fitness activities. In a recent Huffington Post article, several fitness trainers listed ways for people who wished to increase their physical activity, but lacked traditional gym memberships or access to weight training machines to complete exercise programs in untraditional ways. Many of these activities require the individual to simply leave their home and utilize the tools around them to complete the exercise regimen. Fitness trainers recommend finding unique and interesting ways to complete physical activity so that workouts don’t become dull and boring.

One of the unique ways to participate in outdoor physical activity is the stair workout. Anyone who lives in an apartment or townhouse community usually has easy access to a set (or multiple sets) of stairs. Stairs are a great way to engage in cardiovascular activity and to build lower body muscles. Stairs also provide enough resistance to create a grueling and intense workout that helps individuals to burn a generous amount of calories. Stair workouts have proved to be extremely beneficial to those who wish to lose weight and begin a healthy lifestyle in a relatively small amount of time. Because of the incline on a set of stairs, the practice of running up and down the staircase makes for a well rounded exercise routine.

Fitness trainers also recommend that individuals engage in outdoor obstacle course styled workouts. These workouts can be performed by simply using everyday objects to create obstacle courses at a park or a backyard. By using water buckets or old, abandoned car tires, individuals can create extensive workout routines and obstacle courses. Workouts with these obstacle courses can include anything from jumping on and off of the water buckets, flipping used car tires during a run through the obstacle course, or even participating in individual leg leaps through the car tires. However the individual chooses to arrange the obstacle course, it will be extremely beneficial to engage in obstacle course-styled training at least three times a week. Most fitness trainers agree that individuals who engage in this type of activity on a consistent basis experience tremendous results and go on to lead very healthy lifestyles. This list of suggested outdoor activities is by no means exhaustive and workouts should be created specifically for the person engaging in them.

Exercising Outdoors is Awesome

Summer is in full swing, and if you’re one of most people who might not be as “summer bod ready” as you would have hoped, now is the time to start working out for your health and also for your confidence. Gyms aren’t for everyone, and it’s understandable why. Gyms can be hot and humid, intimidating, and boring. Yet, still, there is a place for you to work out, and you’ve known about it all along. It’s called the outdoors, and you can find some suggestions on outdoors workouts here.

Doing workouts outside is a wonderful feeling, especially if you’re not used to working out regularly and don’t want to be stressed out by everything going on at the gym. The outdoors are liberating, and almost from the beginning of every workout I do outside, I feel a little more free and happy with myself. That’s something I just don’t get at a gym sweating away on a bike in a crowded room full of other sweaty people.

When I’ve had a long day at work, am frustrated and need to think, or just want some time to myself, I’ll walk around outside for the length of an album playing on my iPhone. At about 45 minutes, that counts as a workout right there. Whether it’s swimming, gardening, cycling, doing it outside might just be the change your workout needed.