running
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Running Never Gets Old
Running is perhaps one of humanity’s most primal movements. Our ancestors ran chasing prey, fleeing danger and traversing terrain. Today it remains one of the simplest and most accessible forms of exercise. But beyond its intuitive appeal, recent science continues to uncover how running benefits the body and brain—and why it matters now more than…
Safe Running and Walking in the Dark
The Challenge of Shorter Days As autumn arrives, so do shorter daylight hours. For many walkers and runners, this means that exercise routines often shift into the early morning or evening when it is still dark outside. While cooler air and quiet streets can make these workouts peaceful, there are also important safety concerns. Reduced…
Why Your Runs Feel Easier in Cooler Weather
If your pace feels smoother on crisp mornings than on humid summer days, thermoregulation is the reason. Running generates significant body heat, and in warm conditions your cardiovascular system must work harder to shunt blood to the skin for cooling while still fueling muscles. This dual demand raises heart rate and perceived exertion, making even…
Implementing a Zone 2 Cardio Workout into Your Routine
What Is Zone 2 Cardio? Zone 2 cardio refers to exercising at a low to moderate intensity where your heart rate is elevated but you can still hold a conversation. This zone primarily uses aerobic metabolism, relying heavily on fat as a fuel source, making it ideal for: Zone 2 Heart Rate Estimate: Use this…
Understanding Cardio Exercise Zones
Cardio workouts are one of the best things you can do for your heart, lungs, and overall well-being—but not all cardio is created equal. You’ve probably heard terms like “fat-burning zone,” “target heart rate,” or “HIIT workouts.” These all tie into cardio zones—specific heart rate ranges designed to guide your intensity and help you achieve…
Running for Health: A Brief Review
In the 5th century BC, the physician Hippocrates stated: “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly.”…
Outdoor Gait Training and Shin Splints
Many exercisers enjoy treadmill running, but often suffer from shin splints. Outdoor gait training and home exercises significantly reduced pain for subjects in a 4-week study conducted by University of Virginia researchers. Gait training exercises reduced ground contact time, increased cadence, and decreased stride lengths. For home conditioning, participants did single-leg squats and lateral step…
Running Benefits for Brain Health
Investigators now have new insight into how running benefits brain health, movement and cognition by examining dopamine levels.
Isometrics or Static Stretching for Runners?
It may be worthwhile to examine isometrics for runners which have more positive effects and less negative impact than static stretching.
Run Pacing and Gender
Gender does not alter run pacing strategy in world-record–breaking events at championship and meet races, according to a study.
Improving Support for Postpartum Running
Women who continue running during pregnancy are more likely to return to postpartum running following pregnancy, according to a study.
Running Programs for Clients
Having a running program offers advantages for both you and your clients. And the very idea of running is gaining steam. A RunRepeat.com report recently showed that 28.76% of current runners began running during the pandemic. More than 7o% of these new runners run primarily to improve physical health. That’s up 18.03% from runners who began running before the pandemic.
Music for Running Performance
On days when mental energy is low, the benefits of music for running can help by lifting performance back to normal levels.
Recurring Running Injuries
A study found that recreational runners with a prior injury were twice as likely to sustain new running injuries.
High Risk for Recreational Running Injuries
Roughly half of runners will experience recreational running injuries, regardless of age, gender or experience, according to research.
Running and Mental Health
“Running has important positive implications for mental health, particularly depression and anxiety disorders,” note authors of a comprehensive study.
Women Pace Better Than Men
Women pace themselves better than men when running marathons, according to an analysis of 10 years of marathon results on RunRepeat.com.
Muscle Cramps? Find Out Why
Muscle cramps can stop athletes in their tracks. Although they usually self-extinguish within seconds or minutes, the abrupt, harsh, involuntary muscle contractions can cause mild-to-severe agony and immobility, often accompanied by knotting of the affected muscle (Minetto et al. 2013). And cramps are common; 50%–60% of healthy people suffer muscle cramps during exercise, sleep or pregnancy or after vigorous physical exertion (Giuriato et al. 2018).
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