What’s a tweak and what’s an injury?

Minute 1: Know your limits, or your injuries will teach them to you

So many runners go into their workouts with a do or die mentality, expecting their toughness to pay off with big results down the line. But let's face it, we’re not all Army Rangers on a life-or-death mission. Those folks don’t have the option of calling it quits when the pain is too much, but we do. When we’re hitting the gym or training for a marathon, a “never quit” mindset can sometimes do more harm than good as described in this new piece: “Why Your Work Ethic May Be Sabotaging Your Success.” Discipline is what gets you into the habit of running in the first place, but it's also what will give you the ability to say “enough is enough” when something feels wrong. Running coach Richard Lovett explains why he was thrilled when one of his athletes bailed near the end of a workout due to hamstring pain. Lovett believes having the foresight to stop when needed is what separates great athletes from those whose careers are cut short by injury. Your body can send all kinds of signals to tell you it needs a break, so take a look at “4 Times It's Totally Okay To Quit Your Workout.” One of the keys is to differentiate between pain that's expected, and pain that could spell injury. Pay attention to all the sensations you experience when you train, so that when something out of the ordinary occurs, you’re able to decide quickly if it's your sign to call it quits for the day. #QuitToStayFit

Minute 2: Runners need to watch their iron levels

If you are what you eat, make yourself as strong as iron. If it worked for Popeye, it should work for all of us, too. Runners need to take extra care to get iron in their diet according to this new story: “Everything runners need to know about iron.” Iron deficiency can sap your energy severely, and it's a fairly common occurrence among runners. Without iron, your body struggles to transport oxygen through the body, causing fatigue, headaches, shortness of breath, and difficulty maintaining body temp, just to name a few symptoms. Iron deficiency can only be determined with a blood test, but if you find yourself lacking the energy to get through your typical easy run, that could be a sign you’re not meeting the daily recommendation of 18mg for women or 8mg for men. If that’s the case, don’t worry. We’ve got you covered with these “12 Healthy Foods That Are High in Iron.” It includes some common suggestions, like red meat and liver, but plenty of vegetarian options as well. One standout option is Quinoa, which contains about 3 mg of iron per cup in addition to a plethora of other valuable nutrients. Just because suburbanites can’t pronounce it in