Hills—our favourite upward flat sections! I recently published three posts about three essential workouts runners need to incorporate into their training each week: speed work, tempo runs, and the long run.

Running is fun! It's as simple as that. It's also incredibly good for you both mentally and physically. However, given that from a very early age we've all been able to "run," we find running easy, but tend to fall into some traps that will make us not enjoy running or refuse to do it.

Getting a workout in always feels good and makes you want to keep going, but it's important to know how to properly recover from those tough workouts in order to stay healthy and keep your body in good shape without injury. Five tips for staying healthy and keeping your body in good shape after a workout include: drinking milk or a protein based shake, ice your knees, legs and ankles, get plenty of sleep, take chlorella supplements, and eat a healthy yet hearty meal.

Last time on the "How to Crush Your Next Race" series, we touched on speed sessions in my previous post. We're going to dial back to speed (just a little bit) and work on tempo runs.

Okay, maybe not Usain Bolt fast, but something the majority of runners aim for in our training is to run faster. I set myself the target of shaving five minutes off my average 5k time (currently 32 minutes) and ten minutes off of my 10k this year (currently around 64 minutes). The main question is how do we get faster? What can we do to shave off a single minute per kilometre?

Starting swim lessons is an exciting experience. Whether you’re signing up your kid as a little tike or you’re starting as an adult. It is a very critical skill to learn and helps you not only in swimming itself, but understanding many other life skills.

One thing that men and women will often notice if they are spending a lot of time working out together is the fact that they often get different results from the same types of workout routines. One question that this raises is whether or not women can be as fit as men. At face value, it does often seem that men have an easier time in achieving the fitness levels that they are aiming for, but much of this observation may only be a surface level thing. Digging deeper into this topic will reveal that this is quite a complicated subject. There are a lot of variables to consider in regard to whether or not women can be as fit as men, but the final conclusions might actually be quite surprising to most people. This topic is truly fascinating but it does seem that the evidence supports a conclusion that women can achieve the same level of fitness as men if they focus their efforts in the correct manner.

Adrenaline was coursing through my veins. I started my Fitbit too soon, I had to stop it. I was nervous. I was anxious. I was excited. One by one, clouds of emotions rolled over me. Here I was standing under an overcast sky on an early Saturday morning in June waiting for the announcer to yell, “Go!”. I stood still, holding my balance strong while being bumped around by runners rearing to take off just as much as I was. I was at the starting line of The Baltimore 10 Miler. Thoughts of doubt, thoughts of disbelief, and thoughts of pride circulated through my mind.

To hike you don't need any unique abilities; you just have to be able to walk and understand where you'll be. It's a wonderful way to plunge into nature, get a nice exercise and clear your head. This passage will offer you some vital tips to make your hike secure and enjoyable for beginners. Hiking is an outstanding exercise with a low intensity. Studies indicate that this provides many physiological advantages. Hiking is an enjoyable activity that offers advantages beyond picturesque and enjoyable, from decreasing anxiety. This passage will cover what you need to get through a hike successfully. Anyone can hike especially if they are prepared for the hike.

I am going to preface this entry with this. I am not naturally... anything. Not many things come natural to me other than a sense of determination and (sometimes) a very positive attitude. I promise you no matter how far I seem to have come since working my way to being slightly good at triathlon, it still takes a lot of willpower and grit to keep up the pace.

Often, every day feels like the same thing over and over again. There’s rarely any difference and rarely any change. That is one of the things that making working out so hard as well. I want to feel like there is variety in the things that I can control in life, especially when it comes to my workout. So, I switched things up, and the results have been fantastic. Rather than going every single day to the gym, I’ve started going to the pool instead. There are so many different workouts that you can do in a pool (and you get a great tan as well). Here’s what I did to change my workout routine and find something that works perfectly with my lifestyle.

One moment you're on top of the world, playing your hardest out on the field. The next, you're laying flat on the grass wondering what just happened while your ankle screams in protest. Almost every athlete has been in this position before, and it's every athletes nightmare; the dreaded sports injury. While it is every athletes worst-case scenario, but most athletes will suffer from a sports injury of some kind. Common sports injuries include things like joint sprains, dislocations, and muscle strains. For some people this might feel as if it's the end of the world, but that just isn't the case these days. There are many things that can be done at home, as well as in the doctor's office, for sprained ankles, broken wrists, and swollen muscles that will help you get back out on the field quickly.