NOV 23, 2022
Minute 1: These tips will keep you running all winter long
Just because the mercury in your thermometer is dropping, it doesn’t mean your running progress has to. A lot of runners are apprehensive about training in the winter, however, since snow and ice can turn your favorite routes into a slippery and unpredictable mess. On the flip side, with proper footwear and an understanding of the conditions, you can manage risk and may even find the natural cushioning effect of snow can protect your joints. iRunFar offers some tips for adjusting to winter conditions in this new piece: “Losing Traction.” The first step to finding solid ground is to put on a pair of shoes that are built to grip the snow. For that, take a look at the “5 Best Winter Running Shoes, 30+ Shoes Tested in 2022.” You should think about the amount of friction you can generate between your foot and the ground. By keeping your weight centered over your shoe as much as possible, you’ll boost your traction. Of course, that’s not the fastest way to run, but it’s a necessary shift if you want to train safely in winter conditions. If you need a little extra help to get you through to warmer times, follow the advice listed in “How to Run in Winter: 10 Tips to Keep You Moving.”
Minute 2: Mental tricks to get through your workout
According to a recent study, as many as 50% of active people exercise, but don’t really enjoy it. When your brain lumps a workout into the same mental bin as chores like cleaning gutters and flossing your teeth, it’s hard to enjoy the task at hand. For everyone who’s been suffering in silence, you may want to check out: “5 Ways To Find Joy in Exercising if You Hate Working Out.” Removing any barriers that stand between you and a good workout can make a big difference. Studies have also shown putting on the right pair of gym clothes can boost your motivation to exercise, so make sure you’ve got the perfect ‘fit to get the job done. Try picking out an outfit the day before. That way, if motivation strikes you, there’s no deliberation on what to wear that will slow your momentum. It can also be helpful to change your mental attitude toward exercise. To that end, using a mantra can be a powerful tool, and you should consider one of “My Top 53 Running Mantras.” Last but not least, don’t underestimate the impact of humor on your well-being. Take a look at “Want to Live Longer? Embrace Your Inner Goofball” to learn why taking yourself too seriously can get in the way of living a long and healthy life. #FunnyAndFit
Minute 3: How to eat less sugar and better breakfasts
Avoiding the high sugar content of things like soda, candy and desserts is a postulate of nutritional science. It’s easy enough to identify these no-no’s, but sugar lurks in some places that are not so obvious, according to this new story: “Eight foods with hidden sugar.” First on the list is fruit juice. The issue is that when fruits are blended, they lose their fiber and other components that slow our digestion. All that sugar is rapidly absorbed, leading to unhealthy spikes and crashes in our energy levels. There’s also breakfast granola and cereal, which often hides their sugary content inside packaging that features photos of rugged mountains and healthy, fit models. Cereal sure is convenient, but there are upsides to spending a bit more time on your breakfast according to: “Why do you usually eat the same thing for breakfast?” Taking care to give yourself a breakfast you really enjoy can set the tone for the day and create a positive domino effect as you move forward. Ditching the excess sugar for something high in protein is one option, so take a look at these “5 Health Benefits of a High-Protein Breakfast, According to a Nutrition Coach.” Not only will a high protein breakfast help you feel fuller, but it’s been shown to promote muscle growth for those with an active lifestyle.
Minute 4: Can we build safer cities?
When you’re raising children, it can be difficult to strike a balance between offering them independence and safety. That is particularly true in America, where many towns and cities put drivers first and walkers second. One mother thought she was doing the right thing recently by having her child walk about a half mile alone, but the legal system saw otherwise, and the fallout has been substantial: “Texas mother lost her home and job and was threatened with jail after asking eight-year-old son to walk home alone.” When the mom’s son, Aiden, threw a tantrum after karate practice she decided to let him cool down by walking home on a familiar route he often biked. One neighbor saw this and called the police, who eventually arrested the mother and charged her with the felony of endangering a child. If you agree with that verdict, it may be worth asking the question: why have we built cities to be inherently unsafe for children? Other countries around the world take a different approach that you can learn about in “American vs. European Suburbs (and why US suburbs suck).” The video argues that our reliance on low density housing zones and cars as primary transportation creates an unsafe environment for walkers and bikers, forcing children to be reliant on their parents to get around. Supporters of the European suburb design feel that it fosters independence and an active lifestyle for children, and it has us wondering if we need to change the way we build our roads. Some cities have already headed in that direction, so check out this list of “The Most Bike-Friendly Cities in the U.S. (2022 Data)” if you’re curious.
Minute 5: Quick Intervals
Sartre famously said that existence precedes essence, or in other words, our conscious experience and perceptions shape our reality, not the other way around. What the heck does this have to do with running? Well, if you know anything about perceived exertion rates, you might see where we’re going with this. Using tricks to lessen our perceived exertion can have a measurable improvement on the pace we’re able to hold. Your subjective perceptions have the power to change outcomes of objective reality. We can’t think of a better real world example to prove Sartre’s point, but that’s enough theory. If you want to put it into action, try these “3 Tips to Reduce Perceived Exertion and Make Running Feel Easier.”
If you’re looking to build up your strength, but don’t have access to a gym, there’s a lot you can do with just a pair of dumbbells and a bit of space. Runners with stronger upper bodies have better form, and it just might be the thing that pushes you over into your next PR. If that sounds good to you, Men’s Health explains how to “Lift Your Way to a Faster 5K.”
When it comes to lung health, some negative environmental factors are avoidable, like smoking. Unfortunately, others can be out of our control, like the air quality of our workplaces and our cities. Dieticians say that the food we eat can have a significant impact on our lung health, and you’ll want to get plenty of inflammation-fighting, fiber-filled snacks according to: “The Best Foods for Lung Health.” The story contains 7 recommendations that will not only counteract negative environmental impacts, but also boost your overall lung capacity, leading to improved endurance sports performance.
Minute 6: Daily Inspiration
Pride comes before the fall. Words of wisdom every athlete should remember on the day of competition. It looks like one runner didn’t get the memo at a recent track event. He mistook one of the starting lines for the finish line, trailing off before completing the race. When he crossed what he thought was the finish line, he looked over his shoulder and appeared to taunt his fellow competitor, who happily used the opportunity to sprint ahead to the win. It’s a tough lesson to learn, but we hope the runner gets right back into racing with a newfound focus at his next meet. If you need a reminder to stay humble, watch the short Instagram clip below.