Top 5 Best Wireless Earbuds for Running

The best pair of headphones for running need to be sweat-proof, lightweight and offer a quality listening experience without breaking the bank. Given this criteria, we’ve selected the best 5 earbuds for runners. You pick the music, and we’ve got just the headphones for you.

Bose Soundsport Wireless Earbuds

Bose Soundsport Wireless Earbuds Headphones

Bose Soundsport Wireless Earbuds Headphones

The Bose Soundsport Wireless Headphones offer a high-quality audio experience and uses the Bose active EQ to provide a balanced sound at any volume with the convenience of wireless connectivity. The StayHear+ earbud sweat- and water- resistant sport tips keeps the headphones in place, and with up to 6 hours of battery life per charge, these Bose headphones will power you through any workout.

The Bose Soundsport headphones use Bluetooth and NFC pairing technology uses the in-line mic control to easily control volume, change songs and take calls on your run. Get your Bose Soundsport Wireless Headphones today on Amazon here.

Jaybird x3 Wireless Earbuds

Jaybird x3 Wireless Earbuds Headphones

Jaybird x3 Wireless Earbuds Headphones

Designed to be as small and lightweight as possible, the Jaybird X3 Headphones are built to last with a sleek design that’s sweat-proof, water-proof and great for all weather conditions and workout types. These headphones offer a secure fit and come with multiple sizes of patented silicon and Comply ear fins and tips for maximum “noise isolation, fit, and comfort.”

Additionally, the X3 Headphones have an 8-hour battery life and with the use of the MySound App, you can tweak and customize the sound “of your X3 headphones for a personalized experience.” The Jaybird X3 are available on Amazon here.

Beats Powerbeats3 Wireless Headphones


Beats Powerbeats3 Wireless Headphones Earbuds

Beats Powerbeats3 Wireless Headphones Earbuds

The Beats Powerbeats3 headphones are stylish, durable and offer a quality sound — all with a wireless design and secure fit that moves with you. Thanks to the flexible, secure-fit ear hooks and 12 hours of battery life, the Powerbeats3 headphones offer peace of mind and an element of stability to help you power through long, extensive workouts.

Once you buy, the Beats Powerbeat3 box comes with the Powerbeats3 Wireless headphones, ear tips with four size options, a carrying case, along with the universal USB charging cable. And if you’re running behind, the Fast Fuel 5-minute charge gives you 1 hour of playback when the battery is low. The Powerbeats 3s are on sale now at

Apple AirPods Wireless Earbuds

Apple AirPods Wireless Earbuds Headphones

Apple AirPods Wireless Earbuds Headphones

While late to the market, the Apple AirPods offer the most convenient, wireless design for runners. AirPods stay fit in your ears, don’t use wires to connect the earbuds and automatically connect to your Apple devices. The high-quality AAC audio uses dual beamforming microphones to filter out background noise to help provide a quality listening experience.

You can take calls, switch songs or talk to Siri right from your AirPods and offer 5 hours of listening time on a single charge thanks to the W1 chip. Made for active people, the AirPods use a charging case that holds multiple additional charges equating to more than 24 hours of listening time. In fact, just 15 minutes in the case gives you three hours of listening time. Read the reviews on AirPods at

JBL Under Armour Wireless Sport Earbuds

JBL Under Armour Wireless Sport Earbuds Headphones

JBL Under Armour Wireless Sport Earbuds Headphones

The JBL Under Armour Wireless Sport Headphones are very popular and known for their proven ergonomic ear tip that was designed for athletes in mind. The twist and lock technology keeps these headphones in place and are guaranteed to never hurt or fall out of your ears while you workout. And thanks to the 5.8mm dynamic Drivers, the compact-size of these headphones doesn’t stop Jbl’s legendary pure bass performance from driving you towards the finish line.

The Bluetooth connectivity capability helps you perform at your best with a wire free workout that uses an inline 3-button microphone to help you take calls, change the volume and so much more. These headphones are sweat resistant and extremely durable. The JBL Under Armour Wireless Sport headphones sell out fast and can be found on

Whether you go with the stylish Powerbeats3 or completely wireless Apple AirPods, all these headphones offer a quality listening experience that will help you power through any workout.

The 5 Best Sunglasses for Competitive Runners

Running outside allows you to breathe in the fresh air, climb hills, adventure through new terrain but while you’re out there, it can also challenge you with the elements of the great outdoors: wind, rain, bright light and glare from the road. Enter protective eyewear and sunglasses. With lightweight designs and sweat-resistant nose pads, these are the five best sunglasses for competitive runners.

Oakley OO9290 Prizm Road Jawbreaker Sunglasses

Oakley OO9290 Prizm Road Jawbreaker Sunglasses

Oakley OO9290 Prizm Road Jawbreaker Sunglasses

Most commonly used by marathon and triathlon participants, these Oakleys use the brand’s Prizm lens technology to improve visual clarity and offer a panoramic view while running. At a high-level, the Oakley Prizm lenses uses proprietary technology to enhance color recognition by boosting contrast of visual elements and sharpen visual perception to help runners see more clearly. The frame design is lightweight, durable, and optimized for performance-driven function. And the best part is that the lenses are easily adjustable.

As Oakley states on their site:

The Jawbreaker™ is the ultimate sport design – answering the demands of world-class athletes with a 40-year heritage of uncompromising excellence. Oakley innovation has reached the pinnacle of performance by offering everything from surge ports for cooling airflow to Unobtainium® components for a comfortably secure fit, and with the hassle-free lens changing of Switchlock™ technology for vision optimization in any setting.

In other words, these Oakley glasses are the first-choice of many athletes and will help you see more clearly (without squinting) on bright, sunny days by boosting the contrast of the objects in your field of vision. Find these sunglasses on Amazon here.

Adidas A427 3matic Sunglasses

Adidas A427 3matic Sunglasses

Adidas A427 3matic Sunglasses

Adidas performance gear are fan-favorites because of their durability, technology and stylish design. These sunglasses were engineered to improve an athlete’s performance by protecting athletes’ eyes during outdoor activities, events and games. With a timeless, durable frame design, these sunglasses can come with polarized lenses with a mirror coating option on certain colors. Great for runners needing glare reduction and dealing with very sunny conditions, the mirror coating reflects back light and reduces the amount of light passing through the lens.

The temple tips of the Adidas a427 3matic sunglasses use Traction Grip which offers a pressure-free, non-slip fit so these sunglasses will stay on no matter the activity. By blending modern and classic eyewear styles, Adidas sunglasses are durable, stylish and will protect your eyes from bright light, water, dirt, wind, and other elements. Find these sunglasses on Amazon here.

Nike Skylon Ace XV Pro R EV0859 Sunglasses

Nike Skylon Ace XV R EV0859 Sunglasses

Nike Skylon Ace XV R EV0859 Sunglasses

Nike’s ultra-light Skylon Ace sunglasses feature an upgraded design with a fully venter nosepiece, wider lens and are great for training, running, cycling and more. The Skylon Ace sport-wrap frame have secure-wrap temple arm frames with rubber-grip temple tips. These sunglasses have interchangeable lenses that can adapt to light conditions by using Nike Max Optics technology, all to give wearers coverage and protection from the elements and a precise, clear field of vision. Find these sunglasses on Amazon here.

Oakley OO9313 EVZERO Path Sunglasses

Oakley OO9313 EVZERO Path Sunglasses

Oakley OO9313 EVZERO Path Sunglasses

With a dynamic design, these Oakley sunglasses are built for speed and perfect for multi-sport athletes from training to running and cycling. The EVZero™ Path sunglasses are Oakley’s lightest performance eyewear frame and features a toric shield of Plutonite® for perfect visibility in a rimless design with a non-slip nose pads for maximum comfort while giving runners an unobstructed, clear view of the road ahead. Find these sunglasses on Amazon here.

Under Armour Rival Sunglasses

Under Armour Rival Sunglasses

Under Armour Rival Sunglasses

The Under Armour Rival performance eyewear brings maximum protection and visibility on every run no matter the weather. With ArmourSight lenses, these sunglasses will protect your eyes from UV rays as the Autogrip temple tips automatically adjust to secure a comfortable fit. The Ultralight ArmourFusion® frames are built from a combination of titanium and Grilamid to provide a durable and flexible form. Find these sunglasses on Amazon here.

With plenty to choose from, we cannot wait to see which running sunglasses you choose for race day. See you then!

Top 5 Best Running Shoes for Beginners

Choosing the right gear for running can be an overwhelming experience but fear not, we’ve outlined five of our favorite running shoes for beginners. Since the first step to getting the best running shoe is about identifying what features are most important to you, we’ve selected top-rated shoes from across a range of brands that were specifically designed for a variety of gaits, support, and flexibility needs.

Nike Air Zoom Pegasus 34 Running Shoes

Nike Air Zoom Pegasus 34 Running Shoes

Nike Air Zoom Pegasus 34 Running Shoes

These Nike running shoes are fan favorites, and have been around for over thirty years. Suitable for every type of runner, the Nike Air Zoom Pegasus 34 is extremely comfortable, lightweight, durable, and available in multiple widths. With a variety of colors and styles to choose from, there’s a reason this shoe is consistently ranked as a Top 5 running shoe for beginners and experienced runners alike by Livestrong and SoleReview. Check out the Nike Air Zoom Pegasus 34 on Amazon here.

ASICS Gel Venture 6 Running Shoes

ASICS GEL Venture 6 Running Shoes

ASICS GEL Venture 6 Running Shoes

Known for its strong build, the ASICS Gel Venture 6 running shoe does not disappoint. A snug upper design with a soft cushion that offers a firm step, the somewhat aggressive lugs provide runners with the grip they need to keep moving. The GEL cushioning system is used primarily for shock absorption; making the ASICS Gel Venture 6 running shoe a great choice for runners with a heavy step. See all the customer reviews on Amazon here.

Brooks Ghost 11 Running Shoes

Brooks Ghost 11 Running Shoes

Brooks Ghost 11 Running Shoes

Looking for a smooth ride on your run? Then the Brooks Ghost 11 is the running shoe for you. With a lightweight design that holds plenty of cushion, the Brooks Ghost 11 was built for runners who want a flexible shoe that is plush and comfortable. A good shoe for heel strikers or runners with knee issues, the Brooks Ghost 11 is made of top-quality materials and comes in a variety of width, sizes and colors as well. Read the latest reviews on Amazon here.

Adidas Ultra Boost Running Shoes

Adidas Ultra Boost Running Shoes

Adidas Ultra Boost Running Shoes

The Adidas Ultra Boost is a highly-praised shoe for runners with a neutral gait who are looking for a water-repellant but breathable shoe. This shoe is durable, naturally absorbs the shock of every step, and uses proprietary cushioning technology that will give you the support and flexibility you need for the road ahead. Noted as one of the top running shoes of the year, the Adidas Ultra Boost is also a fashionable shoe with what some reviewers call, a springy nature. But don’t just listen to us, see the reviews for yourself on Amazon here.

Saucony Ride 10 Running Shoes

Saucony Ride 10 Running Shoes

Saucony Ride 10 Running Shoes

A versatile shoe that can be used for daily wear or reserved just for runnings, the Saucony Ride 10 is an upgrade from the wildly successful Ride 9 as the engineers developed a more flexible upper that can actually expand to accommodate wide or swollen feet; a common issue for long-distance runners. With strategically engineered mesh at the forefoot of the shoe, the Saucony Ride 10 is known for its breathability and performance durability. Maintaining the balance between flexibility and optimal support, this shoe is praised for keeping runners cool and comfortable all throughout race day. Catch the latest reviews and get your pair on Amazon here.

Whether you need a structured, more supportive running shoe, a fit that’s flexible and moves with you or something in between, the perfect running shoe out there is the one that works best for you. Before you buy, don’t be afraid to try on the pair you’re eyeing by stopping by your local running shop or sportswear store to ask an associate to accurately measure your foot and monitor your gait in the shoe. The extra time spent selecting your shoe will pay off in the end when you’re comfortable and running your best race. Good luck!

How to Increase Your Running Speed (5 Training Tips)

How to Increase Your Running Speed

How to Increase Your Running Speed

Once you have a race or two under your belt, you may be wondering how you can quickly increase your running speed and thus, your race time. We’ve outlined 5 actionable tips to increasing your running speed for your next race, but above all, increasing your running speed requires discipline, stronger muscles, and a laser-focus on the road ahead, so let’s get started.

1. Practice Good Form

You may be surprised to learn that oftentimes, the greatest results come from reassessing what you’re currently doing and simply fine-tuning your efforts. Luckily, this practice can be applied to running and increasing your speed. When you run, make sure you’re standing tall but relaxed and hitting heel to toe as your foot swings under your hip, swinging your arms back and forth at a low 90-degree angle (not side to side). Beyond your form, you’ll want to be looking forward as much as you can while you run, and breathe from your stomach (belly breathing).

2. Speed Up with Some Sprints

To quicken your speed, we recommend shifting your workout routine by working in some speed workouts, agility exercises and faster-paced running sessions. By incorporating sprints, you’ll build muscle, improve your acceleration techniques and acclimate your body and breathing demands to a faster pace all while increasing your overall running speed.

Another speed workout option are Tempo Runs which are like the high-intensity intervals but you make a point to not run as fast as your can. While holding your speed back, you want to keep your fast (but not too fast) pace for a longer period of time (10 minutes or so). One strategy: If you’re running fast enough, you’ll be able to answer short questions but not have enough breath to hold conversation.

3. Hit the Trails

While enjoyable, running can get quite monotonous, especially if you stick to the same routes and pace everytime you run. Increase your speed with the varying terrain of the great outdoors by running along some outdoor trails. With plenty to choose from in the Dallas-Fort Worth area, you can quicken your pace on race day by changing up your runs with hills, unpaved paths and whatever the trail throws your way. Don’t know where to start? Check out our favorite 10 trails in DFW for trail running [enter link].

4. Take Longer Runs

We encourage runners to increase the length of their runs every two weeks or so. Forcing your body to run longer than your used to will improve your mental strength, stamina and endurance, plus, it’s always nice to change things up. Remember, it’s better to start ‘slow’ with a reasonable goals than trying to tack on an extra mile or two to your run that you’re not prepared for. Rather than running for just 20 minutes, try running for 30 minutes or adding an extra half mile or so. Oh, and be sure to bring plenty of extra water for after your run as you recover.

5. Strength Training

Want to really take things up a notch? Strength training will help to improve your muscle mass and increase your running speed. If you don’t know where to start, it’s best to focus your strength training efforts on your legs since they bear the brunt of each step when you run. By doing exercises like straight leg raises, squats, deadlifts, lunges, calf raises, and leg presses, you’ll be strengthening your knees, hips, ankles which can help you to avoid leg injuries while strengthening your body which will naturally increase your muscle mass, and thus, your speed.

Remember with all these tips, you’re wanting to challenge your body to work harder, get stronger, and run faster. Best of luck, and we’ll see you on race day!

How to Increase Your Running Endurance (5 Training Tips)

How to Increase Your Running Endurance

How to Increase Your Running Endurance

Sometimes it’s not enough to just cross the finish line, especially if you’ve ran a race or two, and are looking to improve your running endurance, and thus your run time. Take a look and implement these five tips to increasing your running endurance.

1. Routine is the Enemy

The key to improving any element of your running, whether it be increasing your endurance or race day speed, is to challenge yourself with new goals, new courses and terrain, new strategies, and finding new opportunities for improvement. Without getting too technical, increasing your endurance really means improving how quickly your body supplies your muscles with oxygen; the quicker the better and slower you will fatigue as you run. Routine is the enemy and you’ll want to set new expectations and discover new training programs depending on your goal. For endurance-specific improvements, mix up your training by incorporating strength training, cardio workouts and hill training exercises.

2. Speed it Up

Similar to the techniques used for quickening your running speed, there are a few different types of speed workouts for runners to choose from in order to increase running endurance, starting with interval training. Intervals are short bursts of speed with a break in between, usually done by running the same distance repeatedly. Most runners incorporate intervals by doing ‘pyramids’ — shorter sprints, then longer sprints, then back to shorter ones — adding distance then working back down to the original length, and resting between each sprinting session. Similar to interval training is varied intervals which are running the sprints (intervals) faster and faster then working back down to your original starting speed, being sure to rest between each interval.

3. Change Up the Terrain

Another technique that can increase your running endurance is trail running. By challenging yourself with new ground and varying terrain, you can greatly improve your stamina and endurance. As we spoke to in our increasing your speed article [enter link], with plenty to choose from in the Dallas-Fort Worth area, you can quickly increase your endurance come race day by changing up your runs with hills, unpaved paths and whatever the trail throws your way. Don’t know where to start? Check out our favorite 10 trails in DFW for trail running [enter link].

4. Run More Often

While it may seem all too simple, increasing the frequency of your runs will naturally strengthen your muscles and increase your level of stamina. Start slow by following the 10 percent rule of never increase your weekly mileage by more than 10 percent of the previous week. Running is physical as much as it is mental, and by following the 10 percent rule, you’ll keep yourself from feeling mentally overwhelmed by doing too much too soon and it will also help you to prevent physical injury.

5. Work in Some Cardio

Lastly, cardiovascular exercises like jump-roping, biking, and dancing will also improve your endurance and stamina by increasing the efficiency in which your body supplies muscles with oxygen. Overtime, your body’s endurance and stamina will increase as the rate in which you fatigue decreases. Try jumping on the stairmaster while you’re at the gym for a high-intensity workout to really get your blood-pumping.

Turn up the intensity even more by mentally treating the stairmaster more like a treadmill rather than a moving set of stairs to keep your heart-rate up, target your glutes and thighs and improve your lung capacity. If you want to take things slow, that’s okay too. Low-intensity steady-state cardio (LISS) can also deliver great results. Trying climbing a few flights of stairs after your workout to really push yourself. No matter your pace, take strong steps, and since you’ll be tired with muscles fatigued, use the opportunity to really focus on your breathing.

This is just the start to increasing your running endurance, but combined with the techniques you can use to increase your running speed, you’re well on your way to crossing the finish line easier and faster than you did last time. And remember, above all and to see the best improvements, you want to stay healthy as you train. Eat well, sleep enough and push yourself to be better than you were yesterday. Good luck out there and we’ll see you come race day!

Top 10 Trails in DFW for Trail Running

Top 10 Trails in DFW for Trail Running

Top 10 Trails in DFW for Trail Running

Get outside for your running and training by hitting the 10 most popular running trails around the Dallas-Fort Worth area.

1. Fort Worth Trinity Trails

Winding around the city of Fort Worth, the Trinity Trails are the most notable trail for locals looking for a place to cycle, run or walk. By connecting 21 local parks, the Log Cabin Village, Fort Worth Zoo, Fort Worth Botanic Garden and Japanese Garden, the Stockyards and downtown Fort Worth, the Trinity Trails span over 40 miles; giving you easy access to hop on and get back home wherever you’re located in the city.

Many trail-goers find themselves at Woodshed Smokehouse right off South University Dr. or Chuy’s Mexican restaurant off West 7th street for a bite to eat or to meet up with friends before or after their run or bike ride.

2. Trinity Skyline Trails

Similar to the Fort Worth Trinity Trails, the Trinity Skyline Trails originate from the same Texas river system but offer trail-goers impressive views of downtown Dallas. At just over 4.5 miles, and accessible off Trammell Crow Park, the Continental Avenue Bridge or the Trinity Overlook, you won’t want to miss trail running along the scenic Trinity Skyline Trails.

3. Katy Trails

Built on the historic Katy Railroad line that connects the Victory Park and Uptown neighborhoods, the 3.5 mile-long scenic Katy Trails is dotted with great eateries and entertainment for trail-goers to enjoy before or after their trail running. Starting from SMU and weaving down to the American Airlines Center, the Katy Trails features both a 12 ft-wide concrete path and a 8ft-wide dirt running path for you to choose from.

4. North Shore Trails

Near Grapevine Lake, the North Shore Trails are ten miles of dirt roads, and scenic views of lakeside cliffs and the beautiful Northern Shore. Open all-year, the North Shore Trails are for runners who prefer tougher terrain as the trail ranges from rolling terrain to more wooded areas. Located on the northside of Lake Grapevine, the North Shore Trails connect Rockledge and Twin Coves parks.

5. White Rock Lake

With nine miles of paved paths encircling White Rock Lake, this trail is great for everything from biking and running to walking. The larger White Rock Lake park stretches over a thousand acres and offers a great view of Downtown Dallas. With the popular entry point being Big Thicket cabin, most runners follow the yellow line around the lake along the concrete trail.

6. Cedar Ridge Preserve

Located near Arlington, Cedar Ridge Preserve features over eight miles of hill country just twenty minutes southwest of Downtown Dallas. With a total of 13 trails, there’s plenty of terrains and trail lengths to choose from. Entry to the Preserve is free but donations are welcomed. Dogs are welcome too, as long as they stay on leash, and with over 600 acres, many visitors enjoy the north Texas blackland prairie ecosystem with beautiful trees, wildflowers, and wildlife. Since this trail system doesn’t allow cyclists, the Cedar Ridge Preserve is great for Dallasites who want to escape the bustling city for their run.

7. Cedar Hill State Park: DORBA Trail

Found just miles away from Cedar Ridge Preserve, the Cedar Hill State Park DORBA (Dallas Off Road Bicycle Association) trail is great for cyclists who also want to escape the busy Dallas environment. The DORBA Trail has three loops — a 3-mile short loop, 8-mile mid-sized loop, and a 12-mile long loop — designating the area as an intermediate-level course with tight turns, making it perfect for endurance training cyclists and runners alike.

8. Fort Worth Nature Center

Slow down by taking a hike or peaceful run on 20 miles of hiking trails at the Fort Worth Nature Center. With 3,000 acres to enjoy, the Nature Center and Refuge is home to buffalo, a prairie dog colony, alligators, deer, and other extraordinary wildlife. Just ten miles from downtown Fort Worth, the Nature Center is great for trail runners who want to escape the often busy Trinity Trails for a more relaxed environment. Be sure to check the Nature Center’s website before you head out to research the various trails and to make sure they’re open for the season.

9. Chisholm Trail

Plano’s Chisholm Trail is a paved 9.3-mile trail that spans across Harrington Park on the southern end to Jack Carter Park on the trail’s north side. Connecting community areas like the Copper Creek Playground and Big Lake Park, makes the Chisholm Trail easily accessible and centrally located in Plano; making it a safe, family-friendly trail for everyone to enjoy.

10. Campion Trail

Offering a mix of urban and nature views, the Campion Trail winds through the Dallas suburb of Irving with separate northern and southern sections; totalling over 13 miles of paved trail. Frequently used as both a commuting and recreational-use trail, the northern section begins in the Valley Ranch community (at Sam Houston Trail Park) and follows the Elm fork of the Trinity River south to Irving’s central business district, Las Colinas.

Similar to the north, the southern part of the Campion Trail follows the West Fort of the Trinity River; beginning in Trinity View Park and traveling along through Twin Wells Park and Mountain Creek Preserve. Eventually, the city is hoping to connect the pathways along tributaries of the Trinity River in part of the larger regional effort to join the Irving, Grand Prairie, Arlington, Fort Worth and Dallas trail systems, but until then, lace up your running shoes and pick a side and enjoy!

Whether you’re wanting a view of urban downtown Dallas or Fort Worth on your run or wanting to opt for a more scenic view of North Texas landscape, we hope you enjoy these Top 10 trails for your trail running adventures.

How to Stretch Before & After Your Run

Stretching Before & After Your Run

Stretching Before & After Your Run

Whether it’s a light jog around the neighborhood or 5K, running can give your muscles quite a workout so stretching before and after your run is essential to heightening your performance and avoiding injuries. Keep these ten stretches in mind to get your blood flowing before your run and cool off your muscles after you’ve crossed the finish line.

5 Stretches to Do Before a Run

1. Side Stretches

Avoid side stitches by doing a few dynamic side stretches before taking off on your next run. To start, bring both arms over your head and simply lean to the right and then to the left, bending at your waist while keeping your abdominals tight. Do five to ten reps on each side — holding the stretch for two or three breaths for each rep — to warm up your abdominal muscles and keep those annoying side stitches away.

2. Hip Circles

Opening up the muscles and hip joint before a run can really help to prevent injury. Start by resting your hands on your hips and standing with your feet hip-width apart. Move your hips in a circular motion and slowly make the circles wider until you’re moving at your full range of motion. After ten or so circles in one direction, switch directions and swing your hips the other way. Similar to the motion of hula-hooping, hip circles open up the joint and prepare the muscles around your hip for the run ahead.

3. Butt Kicks

Stretch out your quadriceps with a few reps of this classic dynamic stretch. Stand tall and walk forward while exaggerating your backswing so your heels come up to touch your glutes. Once you have that down, try swinging your heels back to touch your glutes while jogging. Do 12 to 15 reps on each side.

4. High Knees March

Don’t let the name of this stretch fool you as high knees work your quads, hamstrings, calves, shins and abdominal muscles all at once. Stand up straight with your feet hip-width apart. Place your palms down facing the flood, hovering your arms above your mid-section. Bring your right knee up to touch your right palm, then lower your right leg to the floor and repeat with your other knee. Flex your abdominal muscles each time you raise your knee to your palm to engage your core and fully stretch out your hamstrings.

You can kick this stretch up a notch by one of two ways. If the march is a bit too easy and your muscles don’t feel as loose and warmed-up as you’d like them too, you can just pick up the pace by starting in the same position as before but moving a bit faster. Quickly drive your left knee up to touch your left palm, bring that leg back down then immediately alternate by doing the same motion with your right leg. As you’re alternating knees, you should be getting your blood pumping by staying on the balls of your feet with a hopping motion.

5. Combined Butt Kicks with High Knees

Take your warm up to the next level by alternating butt kicks with high knees. Try doing five to seven butt kicks then alternating to do five to seven high-knee steps. Since the high knees stretch your glutes and the butt kicks stretch your quads, your legs will be comfortable and loose before you take off.

5 Stretches to Do After a Run

Speed up your recovery by saving static stretches for after your done running. Because running uses almost every muscle in your body, you don’t want to solely focus your stretching efforts on your legs but instead incorporate full-body and upper-body static and dynamic stretches to your post-run stretching routine.

1. Arm Circles

Loosen up your shoulders by doing arm circles. Get in a standing position, feet hip-width apart, then raise your arms sideways to shoulder height. While keeping your extended arms straight with palms facing down, rotate your arms forwards so the motion makes circles in the air. After every five to seven circles, change the direction of your rotation. This will stretch your upper back, chest and shoulders after your run.

2. Thigh Stretch

Stand on your right leg, bring your left heel back and grab your heel with your left hand to gently pull your foot towards your glutes and tailbone. By keeping your knees aligned and back straight, you can hold this static stretch for 10 to 20 seconds then repeat on your other leg to stretch out your upper legs.

3. Hip and Back Stretch

Sit on the ground with your legs stretched straight out in front of you. By lifting your left leg and crossing it over your right leg (which should stay straight), you can pull your left leg to your chest and twist the trunk of your body (core and shoulders) to then look over your left shoulder for 20 to 30 seconds then change legs and repeat. This stretch is a great way to loosen up your lower back and hips to avoid post-run muscle pain.

4. Hip-Flexor Stretch

To really stretch out your hip flexors, drop down and kneel on your left knee with your right foot in front of your body then lean forward from the hips; holding for 25 to 30 seconds before switching sides.

5. Calf Stretch

Muscle pain in the calves is very common for runners. To help prevent or alleviate that pain, stand with both feet on a slightly elevated surface like a curb or step and move the heel of your left foot backwards so it hangs off the surface. Then, slowly lower your left heel down until you feel your calf muscle stretch. Hold this for 15 to 20 seconds then switch legs and repeat. To deepen the stretch, you can bend at the knees to loosen your calf muscles a bit more.

While there are dozens of stretches out there to choose from, these are some of our favorites, and most runners agree that dynamic stretches which incorporate movement and full range motion are better for warm ups than static stretches like touching your toes and counting to ten, which can be reserved for after your run. Happy stretching!

Tips for Staying Hydrated During a 5K Run

Tips for Staying Hydrated During a 5K Run

Tips for Staying Hydrated During a 5K Run

Staying hydrated during your 5K run is of the utmost importance, and knowing how much you need to hydrate before, during, and after a run really depends on your body, sweat rate, age, gender, and certain environmental factors on race day. Since running is all about balance, here’s some tips for making sure you’re staying hydrated.

1. Recognize the Signs of Dehydration

Your body’s water level naturally fluctuates every day depending on your activity level and diet. Because dehydration is not reserved for athletes, it’s important to remain hydrated throughout the day regardless of it’s race day or rest day.

First and foremost, knowing the signs of dehydration will keep you from becoming seriously dehydrated during your runs which will then weaken your performance and reduce your speed. The earliest signs of dehydration can be experiencing thirst, dry mouth, and noticing a decrease in energy. Moderate symptoms will be fatigue and weariness, with the more serious symptoms of dehydration being muscle cramps, intense thirst, shortness of breath, headaches, and nausea.

Of course, the goal is to proactively keep your body hydrated rather than working backwards and trying to rehydrate once you’ve become dehydrated. A good rule of thumb for fluid consumption while running is to take in four to six ounces every 20 minutes or so. Thus, it’s better to frequently take sips of water on your run rather than irregularly gulping down large amounts of fluids. For longer runs, adding in a sports drink will help to restore your body with the electrolytes and carbohydrates it’s burned through during the run.

Luckily, the remedy for being dehydrated is simply rehydrating your body by drinking fluids.

2. Before Race Day: Check Your Water Intake

As you’ve been training for this race some time now, you’ll more than likely already know how much water your body needs before you feel the symptoms of dehydration, but again, the goal is to proactively hydrate. To do this, you can weigh yourself before and after one of your training runs to double check your water intake to make sure you’re drinking enough water.

Simply weigh yourself naked before your run and immediately when you get home afterwards. If you’ve lost several pounds, you’ll know you’re not drinking enough water to remain healthy and hydrated. For every pound you lost, you can drink 16-24 ounces of water to rehydrate, and make plans to drink more water on your next run.

3. On Race Day: Hydrate Before You Run

Prepare for the water your body will be losing during the race by hydrating before you start. Pre-hydrate by drinking 17 to 20 ounces of water about two hours before your race and don’t hesitate to bring a handheld water bottle if you feel you need the extra liquids — just remember, a handheld water bottle will be an extra pound or two you’ll be carrying around in your hand.

4. During the Run: Don’t Wait to Be Thirsty Before You Hydrate

Don’t get behind by waiting to get thirsty before you drink fluids. As we spoke to earlier, a good rule of thumb while running is to take in four to six ounces of liquids every 20 minutes or so. Since it’s better to take frequent sips of water rather than infrequently gulping down large amounts, you’ll be comfortable during the 5K run by pre-hydrating before and remaining hydrating as you run.

5. After the Run: Keep Drinking Water

Congratulations, you’ve completed your run! To avoid muscle pain and compensate for your water loss, you’ll want to keep drinking water after you cross the finish line. By practicing the water intake technique (weighing yourself before the race) we touched on above, you can replenish your body by taking in 16 to 24 ounces of fluid for every pound you might have lost. To replenish your fluids, aim to drink five to twelve ounces of water for every 15 minutes of exercise you had and keep an eye on your urine output and your weight after the run. If you’ve gained weight after your run, you may be over-hydrated, but if your urine is a dark yellow color, keep hydrating until it returns to a light yellow color.

The goal is to be healthy and hydrated before, during and after the race and by implementing these tips, you’ll be on your way to having a safe and successful race day. Good luck!

5 Nutrition Tips for Runners

5 Nutrition Tips for Runners

5 Nutrition Tips for Runners

For runners, sticking to meal plans or a nutrition program is just as important as keeping to an exercise or training regimen. Since everything you eat and drink will affect your performance, strategically fueling yourself with nutritious snacks and healthy meal options is the best way to strengthen your body while staying healthy. Keep in mind these nutritional tips when meal planning.

Helpful Nutrition Tips for Runners

Quick Summary:

  1. The majority of a runner’s diet should be whole foods, not energy bars or smoothies.
  2. Understand the difference between fast and slow carbs.
  3. Clean protein. For runners who eat meat, the best sources of protein come from the white meats.
  4. Cut back on artificial and unnecessary sugars.
  5. Perfection can be the enemy of progress. Start slow and allow yourself a cheat day every now and then.

1. The majority of a runner’s diet should be whole foods, not energy bars or smoothies.

By sticking to healthy options like fish, fruits and vegetables, whole grains, chicken, and low-fat dairy, you’ll get the nutrients you need without cutting corners by relying on processed foods. Drinking smoothies and snacking on energy bars is okay as a supplement, but try not to replace entire meals with these convenience-based alternatives. Helpful tip: By stocking up on fruits, vegetables and healthy snacks at home, you can meal prep, and have much better control over what and how much your eating and drinking each day.

2. Understand the difference between fast and slow carbs.

High-fiber, low-fiber, slow, fast, good, bad, the list goes on. It’s easy to get confused when first learning about nutritional values, but one thing for sure is that the majority of your diet is made up of some type of carbohydrate, so completely slashing them from your diet just to get in shape won’t always help you.

Food with carbohydrates that are high in fiber like oatmeal, fruit, and vegetables are good carbs because they are slowly digested and will give you long-lasting energy. These slow, good carbs should be the basis of your healthy diet as a runner whereas food made of low-fiber carbs like white rice, potatoes, or white/processed pasta are quickly digested; providing energy faster than slow carbs will. That’s not to say you can’t eat low-fiber carbs, but do so in moderation. Since you’ll be burning more energy than you did before starting your training program (or becoming a runner), you’ll want to stick to the more fiber-packed foods when planning your meals (whole grains, oats, fruits, and vegetables, etc.).

3. Clean protein.

High-protein diets are essential to runners since they promote muscle strength — meaning stronger tendons and faster recovery from injuries, satiety, weight loss, better sleep patterns, and reduced caloric intake. For runners who eat meat, the best sources of protein come from the white meats: chicken, turkey, and fish. For vegans or vegetarians, we recommend getting protein from nutritious foods like seitan, tofu, tempeh, edamame, lentils, green peas, oats and oatmeal, chia seeds, nuts, amaranth, and quinoa. Keep an open and mix it up with new foods or plant-based protein powder, you may find something you never knew you’d like.

4. Cut back on artificial and unnecessary sugars.

Consuming less alcohol, sodas, sweets, sugary snacks and anything with artificial sugars will significantly improve not only your performance training as a runner but quality of life as well. A good rule of thumb: Sugars that come from natural sources are better for you and will provide far better energy than foods made of processed sugars. Try replacing sugary snacks like candy or breakfast bars with fruits like apples or fresh-mixed berries to add color to your diet while still getting a healthy serving of sugar and satisfying your sweet tooth in an unexpected way!

5. Perfection can be the enemy of progress.

By allowing yourself an occasional soda or sweet treat at dinner, you can keep cravings in check and avoid binges. It’s all about portion control, frequency, and maintaining balance — opting for a healthy diet that works for you. Quitting your current habits cold turkey tomorrow will only cause frustration and burnout. Set small goals like choosing a glass of water rather than a soda that will just be small changes rather than complete lifestyle overhaul. Start slow and allow yourself a cheat day every now and then. Let’s face it — life is short, and food is good.

How to Train for a 5K Race – 5 Training Tips For Runners

How to Train for a 5K Race - 5 Training Tips For Runners

How to Train for a 5K Race – 5 Training Tips For Runners

Even if you don’t consider yourself an athlete or a runner, anyone can be ready for a 5K by just following a few tips and tricks. By starting slow, practicing good habits and sticking to a training program, you’ll be crossing the finish line in no time. To help kickstart your training, we recommend following these tips to ensure you are putting your best foot forward and have a safe, confident 5K race.

Training Tip 1: Register to Run and Choose the Right Training Program

It might sound all too simple, but signing up for the race is the first step to really motivate you to get out there, pick a program, and start training now. Since you’re on the clock until race day, you’ll be more mindful of your everyday habits, you’ll be less likely to skip training sessions, and your workouts will be more purposeful than just regular exercise. Whether this will be your first race or you’re using the 5K as an opportunity to get back into shape, you’ll be surprised at how motivated you’ll be once you have a goal to work towards.

We recommend kicking things off with a simple training program that begins with 20 minutes of walking and slowly building up to run-walking and eventually running a good 30 minutes or so. There are plenty of training programs out there to choose from, just remember: you know yourself better than anyone so select a training program that works best for YOU.

Training Tip 2: Pick the Best Clothes and Training Gear

To be a runner, technically all you need is a pair of running shoes and off you can go, but for those wanting to elevate their running experience, we cannot stress the importance of investing in a good pair of running shoes that are the right fit for your feet. Head down to a nearby activewear or sporting goods store to find a good, well-cushioned pair of comfortable running shoes.

Once you have your shoes, we also recommend selecting the appropriate running clothes that will help you stay as comfortable as possible during your runs, starting with running socks. Since cotton socks won’t wick away moisture or protect you from blisters, get yourself a quality pair of socks that are made of acrylic or polyester materials, and for winter or cold-weather runners, try a wool blend for extra cold-weather protection.

Along with running socks, wear activewear clothes that you feel your best in. Most experienced runners prefer shorts and tops (and sports bras) made out of sweat-wicking material to prevent chafing during their runs. It may seem overwhelming at first, but it’s important to have all the essentials to be safe and comfortable.

Training Tip 3: Pace Yourself by Practicing Good Habits

As we hinted at earlier, registering for your race will help you be more mindful of everyday habits like ensuring you’re drinking plenty of water, getting plenty of sleep, and eating healthy. By setting appropriate goals for your training, you’ll avoid burnout, stay motivated, and be more willing to practice good habits in other areas of your life as you begin to see results.

Training Tip 4: Take Rest Days Seriously

As my old coach used to say, “what you do during rest days is just as important as what you do during training days.” Avoid frustration and injuries by starting out slow, pacing yourself, and taking rest days seriously. By giving your body the time it needs to rest and recover now, you’ll be better in the future. Running a race is no small feat, and one of the best parts of training is learning to listen to what your body is telling you before, during, and after your workouts. And if you are hurt, stop running and rest.

Training Tip 5: Have Fun and Run Your Race

Race day will come soon enough, and we’re confident that you’ll be ready. Get plenty of sleep the night before, and whether you walk it, run it or a combination of both, the most important thing is that you do your personal best. Stay hydrated, focus on running the race at your pace, and have fun. Race-day jitters are perfectly normal and part of the excitement as you join fellow runners on one of the best days of the year. Good luck, and we’ll see you at the finish line!


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