50 Running Resources on Speed, Strength and Nutrition

 

Sure, some of us are born to run, but for everyone else, let’s face the facts: Running is hard. It’s tedious. And some days, it feels like we’re at a complete standstill while the rest of the world is logging negative splits. 

While there may be no such thing as a “perfect” race, there are ways to set yourself up for success — from technique to cross-training — and yes, find fun on the run again. Whether you’ve completed 100 marathons or have your sights set on one (someday), these resources can help get you hit the ground running this fall. Start with strength, speed work or race day strategy — the choice is yours.   

Speed won’t develop overnight. But committing one or two days per week to intervals, fartleks and other running drills, will help get you closer to your goals. Are you changing up the pace as much as you should? And is your form as efficient as it could be? Get the tips you need, plus other insights to start shaving minutes (maybe even an hour!) off your previous PRs.

A Runner’s Guide to Speedwork

5 Expert Tips to Master Proper Running Form

How to Run More Efficiently (Read: Faster!)

5 Running Tweaks That Took an Hour Off My Marathon Time

Run Faster With This Mobility Warm-Up 

To go the long haul, runners can’t just rely on endurance and technique. When fatigue sets in, form will often break down — and without a strong foundation, injuries are inevitable. Strength training for runners will mean honing in on the glutes, hips and core — and addressing any muscle imbalances that may already exist. It’s not supposed to be easy, but it’s always worth it. 

Why Runners Need to Strength Train

6 Core Exercises to Make You a Stronger, Faster Runner 

The 7 Best Strength Exercises You’re Not Doing

5 Ways to Test for Muscle Imbalances and Avoid Injury

The 8 Biggest Myths About Weightlifting — Debunked

While running free of unnecessary gear and gadgets can be, well, freeing, having the right essentials can make the task at hand far more productive. Find out which shoes, GPS watches and weatherproof gear you’ll want to strap on this season — and what to leave behind.  

The Best New GPS Watches for Fitness Tracking

Running Gear You’ll Need to Get Through the Cold

The 25 Best Shoes for Every Workout

The Best Sports Bras for Every Activity 

It’s your peak mileage week, and you’re about ready to give up. Don’t throw in the towel just yet! It’s possible your training plan could use some adjustment, or, maybe it’s time to step away from the pavement and vary up your workouts. When all else fails, there’s nothing wrong with some extra motivation (or distractions) on those long runs. A running buddy can be just the trick, or try a podcast that’ll work your brain — in addition to your legs!

Hit a Running Plateau? Get Past It With These Tips

Why the 10 Percent Rule Doesn’t Always Work

6 Tips to Make Running in the Cold Suck Less

8 Awesome Podcasts to Get You Through a Long Run

The weather’s crappy; everything hurts; there are a million-and-one things on your to-do list that sound more appealing than hill repeats. When the going gets tough, it can help to remember there are incredible athletes overcoming the odds each and every day. That’ll put those sprints in perspective! Whether you turn to accomplished athletes, friendly running bloggers, or motivational music from Meb, inspiration can come from all around us, and sometime from within.  

The 20 Most Inspiring Runners in the U.S.

Hate Running? 25 Ways to Learn to Love It 

Run Like a Pro With Meb Keflezighi’s Workout Playlist

10 Lessons Learned While Running 100 Marathons

There’s no denying that running can take a major toll on the body. As much as you may want to kick those feet up after a hard-fought 10K, there’s still a little more work to be done. A cool-down walk or jog, foam rolling and active stretching are all essential in aiding the recovery process and getting you back on the track, treadmill or pavement, STAT. Is your post-workout routine what it should be?  

Lower-Body Foam Rolling Routine [VIDEO]

7 New Recovery Tools You’ll Love to Hate

The Truth About Lactic Acid

Are You Foam Rolling All Wrong?

So maybe you won’t get around to all these races, but there’s no harm in trying! From mud runs to charity events to marathons on every corner of the globe, there’s truly something for everyone (even if it just starts out as a “someday” pin on your Pinterest board). If there’s a will, there’s a way!

The 50 Best Half-Marathons in the U.S.

The 30 Best Marathons in the Entire World

The 15 Best Fall Marathons in the U.S.

The 13 Most Epic Mud Runs

10 Spring Races That Give Back

The 15 Best Spring Marathons in the U.S. 

If nutrition isn’t a part of your training game, it’s time to change that. A balanced diet, and understanding how and when to fuel can be the difference between hitting a wall or setting a new personal best. The “runger” is real, but it can be tamed.

The 10 Nutrients Athletes Need Most 

Should You Eat Before a Workout?

How to Tame Your Runger

The Beginner’s Guide to Clean Eating

How to Choose the Best Protein Powder for You 

Seamless will only get you so far. Maybe you’re not an ace in the kitchen, but that doesn’t mean you can’t whip up a few runner-friendly sports drinks, energy bars and protein shakes to help nourish and fuel you to go the distance.  

9 Homemade Sports Drink Recipes

13 Quick and Easy Protein Shake Recipes 

9 Healthy DIY Energy Bar Recipes 

9 Delicious Homemade Protein Bar Recipes

Training for a big race can be all encompassing, and sometimes the things that matter most can take a back seat. So how do you balance the anxiety and so-called runner “crazies” with…everyday life? This one’s not easy: You’ll need to dig deep before toeing the line.    

Is Marathon Training Hurting Your Relationship?

7 Common Fears of Runners (and How to Get Past Them) 

Is Your Race Training Giving You Anxiety?

When It’s OK to Drop Out of a Race

The prep work is done and it’s just you and the starting gun. Or is it? Between the crowds, the elements, and the course’s many unknowns, there’s a whole lot to factor in (and even more you’ll need to just roll with) on race day. These tips will help get you ready for anything. We wouldn’t have it any other way!

13 Race Day Tips for Newbie Runners

A Runner’s Guide to Hydration (And How Not to Overdo It)

How to Run Your Best Night Race

Carbo Loading for Runners: How to Prep for Race Day

How to Taper for Your Best Marathon Yet

Which running tips, tricks and training tools have helped make you a better competitor? Share your comments below, and we’ll see you at the finish line! 

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8 Awesome Podcasts to Get You Through a Long Run

Many runners say they love the sport because it gives them a chance to be alone with their thoughts. But if you’ve ever trained for a long-distance race, you know that’s an awful long time to be alone with your innermost desires or that same old Top 40s music on your iPod.

Usually free and frequently updated, podcasts are a great alternative when you just want to zone out as you log the miles. Whether you’re looking for entertainment, personal growth or just to learn how to run faster, you can find a show to fit your mood. We asked pro runners, running bloggers and coaches for their favorite podcasts to give you a heavy dose of motivation as you hit the pavement. 

1. The Balanced Bites Podcast
Whether you eat like a caveman or are just curious about the Paleo diet, Practical Paleo author Diane Sanfilippo’s podcast is a go-to for anyone curious about the grain-free, dairy-free lifestyle. With cohost Paleo blogger Liz Wolfe, Sanfilippo covers everything from what to eat to lower cholesterol and why you need to give up gum to see results from a sugar detox.

“I recently became a nutrition and health coach,” says Sara Larsen, “so I love listening to learn something new, and it keeps me entertained on long runs on the treadmill.” 

2. The Jillian Michaels Show
If you’ve ever watched The Biggest Loser, you’re used to seeing “America’s Toughest Trainer” giving the contestants her signature tough love approach. But her free, weekly podcast sheds light on a more vulnerable side of the brash fitness superstar, showing how she deals with underlying causes of behaviors like emotional eating to push through her own barriers.  

Running blogger and coach Laura Skladzinski tunes in to Jillian Michaels because her episodes usually have a big mental component to them. “It’s like therapy while you run!” 

3. Greater Good Live
The Greater Good Science Center at the University of California, Berkeley studies the psychology, sociology and neuroscience of well-being. Their thought-provoking podcast explores themes like the neuroscience of happiness with experts in the field.

Pro runner Deena Kastor — who recently shattered the World Masters Half-Marathon record — is a huge fan. “I love anything that has to do with optimism and progress,” she says. You’ll learn everything from the power of self-compassion to how to be happier at work.

4. Another Mother Runner Radio
If you are a mother and a runner, you’ve probably heard of Another Mother Runner. Hosted by irreverent and witty bloggers Sarah Bowen Shea and Dimity McDowell, the podcast is “like listening to a hysterical conversation between friends,” says run coach Gia Alvarez. The show includes guests like Magdalena Boulet, a former Olympic marathoner, who now does research and development for energy gel company GU Energy Labs. The long-time friends and business partners share insights on fitting in training time, demystifying track workouts and their upcoming races. (McDowell is currently preparing for an Ironman 70.3 race!) 

RELATED: Should You Press Pause on Your Running Music?

5. Wait Wait…Don’t Tell Me!
While this NPR quiz-show format podcast rarely discusses running or fitness (though its host, Peter Sagal, is a 3:20 marathoner himself), it’s still popular among runners. Its devotees say that the format keeps them thinking as they follow along. The show tests its guests on current events and trivia. A popular segment, “Not My Job” quizzes guests on topics completely and utterly out of their wheelhouse — like asking Arizona Senator Jeff Lake about winter sports. “I’ve been known to answer the questions out loud on occasion,” says blogger Mindy Nienhouse from Just a One Girl Revolution.

6. The Rich Roll Podcast
If your training plan is calling for six miles or more, you’ll want to fire up this podcast on your phone. The episodes are typically at least an hour long, giving you plenty of material as you tick off the miles. Rich Roll, a vegan ultra-endurance athlete (he’s done five Ironman-distance triathlons in less than a week!) covers everything from the “spiritual road to athletic supremacy” to meditation for kids. “He’s kind of a hippie, other-worldly ultrarunner, but his voice just brings such peace to my own spirit!” says blogger Katy Widrick. 

7. Ben Greenfield Fitness
Triathlete Ben Greenfield may be a top-ranked triathlete and five-time Kona Ironman World Championships competitor, but his show is still accessible to newbies and seasoned athletes alike. Touching on topics ranging from how bad beer really is for you to how to mitigate damage from endurance sports, this podcast will teach you a thing or two while you check another run off your training plan. He’s known for explaining new training strategies, like the Maffetone Method, so listen up if you’ve got a new PR on the brain!

8. The Marathon Show
If you’re not ready to commit several months of your life to training for the big distance, you can live vicariously through this podcast. Host Joe Taricani is known for interviewing guests during marathons to give a true on-the-ground look inside a race. He talks to everyone from race directors to medical professionals and suppliers about what it takes to put on — and get through — 26.2 miles of fun. 

What’s your favorite podcast to tune in to when you want to zone out on the run? 

Originally posted on April 30, 2014. 

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Camille Leblanc-Bazinet: The Hardest CrossFit Workout I’ve Ever Done

Photo courtesy of CrossFit Games Inc.

It’s not easy being the Fittest Woman on Earth. Just ask Camille Leblanc-Bazinet, first place finisher at the 2014 CrossFit Games, out of 300,000 competitors. Performing Workouts Of the Day (WOD) ranging from a triathlon and a rope climb to Olympic lifting and handstand push-ups, the sport of CrossFit really does test an athlete’s ability in all things, which helps push them forward. And while this Canadian-native, who, mind you, can snatch 195 pounds, felt stronger on the field than ever before, this year’s Games went a little deeper for her.

“There comes a time in a young girl’s life when there’s a shift into thinking that skinny and light is beautiful,” says Leblanc Bazinet. “For me, doing CrossFit and changing my view on myself and on beauty itself made me realize there should never have been this shift.”

Photo courtesy of CrossFit Games Inc.

While she does still like her hair to look pretty, Leblanc-Bazinet now values herself based on what she can achieve, which includes 80 consecutive pull-ups in a row, a 320-pound back squat, and 20 unbroken muscle-ups.

So what can someone who has already taken the highest honor in his or her sport still hope to achieve? “I want to find the limitation of my body and use that to inspire others to forge their own destiny,” she says. In the meantime, Leblanc-Bazinet shared with us the hardest workout she’s ever done. Try it, but don’t say we didn’t warn you!

RELATED: 5 CrossFit Workouts That Will Kick Your Butt

When did this infamous workout go down?

It was at this year’s CrossFit Games in California. They announced this workout way before the Games so I kind of practiced it a little bit before. But I never did the whole thing, because I didn’t want to push it by myself — I wanted to save it for the CrossFit Games. I knew it was going to be a hard one for me because they pretty much put all my weaknesses into one workout. But I knew I could do it. I hoped I only needed to be as good as I am to stay at the top.

Set the scene for us…

We’re all in front of a rower and we’re waiting and everyone’s cheering us on, but we’re not going yet. The tension is just building, and building, and building, and you know you’re going to start soon. That’s the worst moment because at this point you just want to puke from the nerves. And you start asking yourself “what the heck am I doing here? I don’t want to do this anymore.” And then they announce “30 seconds,” and it’s like “Whoa, this is getting real!” In that moment, my switch flips from bubbly Camille to focused tiger. Nothing will stand in my way — then we start.

What do you remember about it? How did it make you feel?

During the run, I remember I wanted to pass out almost the whole time. My last mile of running I kind of started to burp, and I remember one of the spectators on the sideline go, “Uh oh,” and I was thinking, “Yeah, I know I’m in trouble!”

What was the hardest part?

The run was the hardest because it was at the end. And because of how hard I pushed in it. I’ve never pushed like that before. I finished under 40 minutes, 39:53.

What mantra or thoughts helped get you through?

I don’t really remember much about the run. But I do remember telling myself, “Don’t regret the fact that you slowed down or stopped.” So in my head I kept saying “No regrets, no regrets.”

And then I remember at the last 250 meters of the run I was trying to push to finish and I had a little conversation with myself: If I go there, I’m going to pass out without a doubt, or I can stay here at this pace and let one girl by me — which is what I did. And as soon as I crossed the finish line, everything collapsed and I knew I had made the right choice of letting this one person go by me. Otherwise I would have passed out before the line.

How about the row? Since taller athletes have a slight edge on the competition, did you feel you were at a disadvantage?

I row a lot to try to have more of a love relationship with it than a hate one. But everyone has strengths and everyone has weaknesses. The goal is to make those weaknesses not so weak and those strengths really strong.

Was there a light at the end of the tunnel?

No light really, just completing the WOD.

Would you ever do it again?

I would, but I definitely need a full year to get ready mentally to go there.

I think going there once kind of showed me that I didn’t die — nothing like that happened. So it kind of gave me this power of knowing that I can push my body to that point.

How did you recover from it? Any injuries?

No injuries at all. I’m someone who really focuses on technique so I keep my body safe. I would say maybe I had a little bit of heat stroke, and as soon as I finished this WOD I went and had an ice bath to bring down my body temperature. Then I had some bodywork done. I recover with protein and carbs post-workout and take a nap.

Photo by Andrew Neugebauer

Note: This workout was performed by a professional athlete who struggled immensely doing it, and had medical professionals on-site in case of emergency. Perform at your own risk, should you be so daring.

To hear more about Camille’s CrossFit training, follow her on Twitter at @CamilleLbaz.

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How to Build Muscle Fast: Your Guide to Picking Weights

Few things are more intimidating to rookie weight lifters than a room full of muscular fitness fanatics, tossing around huge weights like they’re Nerf balls. Before you get gym-timidated away from those barbells, we’ve got some tips to help you learn how to build muscle without looking like a total newbie. 

Ben Booker, DailyBurn trainer and founder of Second Chance Lifestyle, says the first step for beginners should be setting up a session with a personal trainer, or joining a workout program, to learn how to properly train. “It’s really important to come into the gym with a plan,” Booker says. “If you just show up and start walking through the weight room, that doesn’t get you anywhere.” 

RELATED: Strength Training Tips for the Body You Want

The second step? Picking the right weights. Here’s how to figure out whether your weights are too light or too heavy — and how to maintain the perfect form for your basic line-up of lifts.

You’ve adequately warmed up with some foam rolling and mobility exercises. Next up: Deciding between barbells and dumbbells. That’s going to depend on the lifts you’re doing, according to Booker, who recommends using a combination of both pieces of equipment in your workouts. “If you’ve had shoulder injuries, I generally recommend dumbbells for shoulders and chest. It takes more work to control them…therefore you’re using more muscles,” Booker says. “Use the barbell for squats or deadlifts.”

As a rule, you’ll want to work with a lighter set and a heavier set of dumbbells during your workouts. Heavy weights will help build muscle mass, while lighter will, “stabilize the muscle, which supports joints and tendons,” Booker says.

To figure out which size dumbbells are best for you, there’s a simple test that anyone can use. It involves a bicep curl — but it will help you determine the size of the weights you’ll be using for just about any dumbbell exercise.

Booker suggests women generally start with a set of two 5- to 10-pound weights, and men start with a set of two 10- to 20-pound weights.

How to: Stand with a weight in each hand, near hips, palms forward. Shoulders and elbows should be pinned against the wall. Without moving upper arms, curl weights up until dumbbells are shoulder level, then lower to starting position. Aim for 14 to 22 reps with good form (shoulders flat against the wall, raising arms for a count of two and lowering them for a count of two).

“What we try to do is fatigue that muscle to the point where you feel the bicep really straining. Your form might start to give just a little or you cant quite get to the rep range,” Booker says.

If your muscles fail or you can’t maintain form before reaching 14 reps, pick a set of weights five pounds lighter. If you can easily do more than 22 reps, pick a set five pounds heavier. This determines your lighter set of weights. Add 10 pounds, and that’s how much you should be lifting when reaching for a heavier set of weights.

Ready to get ripped? The secret to building muscle efficiently and safely is fairly simple. “You always need to maintain solid, proper form,” Booker says. “As soon as you start to get out of that form, no matter what lift you’re doing, adjust by either dropping weight or stopping.”

Booker says he likes clients to try to aim for four sets of 6 to 15 reps (the former if you’re lifting heavy, the latter if you’re lifting light). 

“With sold form if you are barely able to get to the lower end of the rep range when you hit close to full, or full muscle failure, then lower your weight,” Booker says. “The same goes for the high end.  If you can easily do the max rep range in good form, then add weight for the next set.”

Here’s how to execute four fundamental movements: 

If lifting were comparable to cooking, mastering the squat would be like learning how to crack an egg — it’s a basic move everyone should master.

How to: Start with just your bodyweight, or a barbell across the back of your shoulder blades, feet shoulder-width apart, toes pointing either straight ahead or slightly out. If you’re using a barbell, grip it wider than shoulder-width. Sit back into your heels, sending your butt and hips back and down, keeping knees over the toes, shoulders and chest tall. At bottom of squat, press through heels and return to standing position.

Meet the chest press, the key to awesome pecs and stronger chest muscles.

How to: For alternating arm chest press in a bridge, lie down on the ground, knees bent, feet firmly planted on the ground, one dumbbell in each hand. Push up through your heels and raise your lower back and butt off the ground. Keeping torso and upper legs aligned, push dumbbells up above chest, perpendicular to your body, arms shoulder-width apart, palms of hands facing away from your face. Bending one elbow so arm creates a 90 degree angle, lower dumbbell down to your chest, keeping the other arm raised. Push dumbbell back to starting position. Repeat with the other arm for one rep.

“If the weight gets squirrely, and you can’t follow [a smooth motion] up, and down, then drop weight and get the form right,” Booker advises.  

Ideal for building arm definition, the triceps extension is a must-try move — and it’s pretty easy, too.  

How to: Sit on a flat bench or box. Hold one dumbbell in each hand directly overhead, palms facing each other, arms straight, elbows near ears, chin up. Lower dumbbells behind head, keeping elbows in place. Straighten arms and return to starting position.

Pro tip: If your elbows start to float out as you lift, it’s a sign you need to improve flexibility in your shoulders. “Always make sure there’s no pain in your neck or pain in your shoulders and if there’s not you can continue to work on that form,” Booker says. 

If you’re looking to simultaneously strengthen your back and shoulders for better posture, the row is the way to go. Plus, it’s a fairly easy move to master.

How to: Stand behind a box, feet shoulder width apart, dumbbell in right hand. Bend your left knee and place it on top of the box, and extend your right leg back behind you, knee slightly bent, toes on the floor. Lean over at the hips and place your left arm on the box in front of your knee to help brace yourself. Pick up your dumbbell with the right hand. Keeping your back flat, elbow close to your body, lift the weight up towards the right side of your chest, while simultaneously squeezing your shoulders together. Slowly lower dumbbell back down. Complete prescribed amount of reps, then switch to the other side.

Over time, you may find your “heavy” set of weights feels lighter to you as you master your lifts and build muscle. Congrats: Now, start adding more weight, in five-pound increments. “It’s called progressive overload; you’re going to slowly add weight and it should be done within a targeted rep range,” Booker says.

Ready to start weight training? Check out our new Live to Fail program at DailyBurn.com to begin shredding fat and building muscle mass. 

Note to reader: Some content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn. 

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