A 20-Minute Chest Workout to Boost Stability and Control on the Bike

It’s important for cyclists to follow a well-rounded strength routine. Having strong glutes and legs is key to powering your pedal strokes, but if you don’t have a solid core to stabilize them and a strong upper body—this includes your chest—to support you on the bike, you’re missing out on your max potential for riding, explains Lindsey Clayton, senior instructor at Barry’s Bootcamp and cofounder of the Brave Body Project.

This Small Diet Change Can Have Major Brain-Boosting Benefits

• A study published in The American Journal of Clinical Nutrition found that people who consumed more flavonoid-rich foods (around 7.5 cups of berries a month) were 80 percent less likely to develop Alzheimer’s than those who ate no berries. • This is likely because anti-inflammatory properties of flavonoids may preserve brain health. • Even adding small amounts of foods such as berries, apples, pears, and tea to your diet could boost your brain health.

Here’s Exactly How to Do a Deadlift (Plus 5 Variations to Try)

As you’re aiming for PRs and perfecting your stride, you want to focus on strength and form. Logging a lot of miles on the roads can place repetitive functional overload on the quadriceps, making them strong, powerful, and dominant. But that means your hamstrings, the opposing muscle group that acts as brakes to stop your knee from hyperextending at the end movement of a stride, need to be just as strong. One hero exercise for your hamstrings? Deadlifts. “A deadlift is a fundamental full-

Follow These 6 Tips from Top Trainers for Injury-Free Home Workouts

The coronavirus pandemic has gyms closed, forcing us all to alter our workout plans. While more and more people have joined the running community (and to that, we say welcome!), we’ve all had to find creative ways to cross-train safely. At-home workouts present their own challenges. It can hard to motivate at home, and working out in your living room can be intimidating especially if you’re used to being taken through a workout by a trainer or coach, attending a class, or even just have access

Follow These 6 Tips from Top Trainers for Injury-Free Home Workouts

The coronavirus pandemic has gyms closed, forcing us all to alter our workout plans. While more and more people have joined the running community (and to that, we say welcome!), we’ve all had to find creative ways to cross-train safely. At-home workouts present their own challenges. It can hard to motivate at home, and working out in your living room can be intimidating especially if you’re used to being taken through a workout by a trainer or coach, or attending a class.

A Squat Is One of the Most Functional Exercises Ever—Here’s How to Master It

A strong lower body powers your stride and wards off injury. Incorporating resistance moves like squats into your strength-training routine is an essential—and easy—way to round out your training. Squats are a functional exercise that benefits your joint and muscle health, as well as your posture—all of which are important for improving your running form and speed, explains Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City. But there are a few things about how to do a squat y

Running More Is Good, But Here’s How to Tell If You’re Running Too Much

It’s easy to get caught up in logging high weekly miles as a way to keep your cardio fitness up or to prep for a future race. But there can also be a point when your weekly mileage starts to take toll on your body. Whether you’re deep in a training cycle or in the midst of a run streak, it’s common to wonder, am I running too much? Though the answer varies from person to person, there are some things you can to do figure out if you’re training volume is the right amount or if you need to adjust

Fire Up Your Core With This 20-Minute Ab Circuit—No Equipment Required

Having a strong core will help you power up climbs and rack up miles, but tacking on crunches to the end of your strength training session doesn’t always cut it. Instead, try this 20-minute ab workout created by Dane and Kara Miklaus, certified trainers at WORK Training Studio in Irvine, California to help you build a solid core. The best part: You only need your own body weight to get it done. The advantage of doing a 20-minute, concentrated core workout like this rather than mixing in core wo

How to Really Master Push-Ups So You Can Impress Your Friends in the Next Challenge

As cyclists, we’re usually focused on logging miles on the road and pushing through tough climbs. In the gym, it’s easy to gravitate toward squats and lunges because we want strong legs, but having a strong upper body is important for powering through tough efforts in the saddle. Even so, building that strength can be intimidating. Enter: the push-up. Push-ups are beneficial in many ways: they work your chest, triceps, and shoulders—all important muscles for holding your position on the bike, e

How a Radiation Therapist Helped Make This Runner’s Solo Cancer Treatment Special

Due to the ongoing COVID-19 outbreak, Ken Rogers, a 78-year-old runner and pancreatic cancer patient at MD Anderson West Houston, was forced to undergo his radiation therapy without any visitors. So when he completed treatment on Tuesday, March 31, his celebration looked a little different. Typically, when cancer patients finish their treatment, they have a bell-ringing ceremony—a tradition started at MD Anderson—surrounded by family and friends. But due to current restrictions on visitors due

This At-Home Abs Workout Helps You Master Proper Form in Just 12 Minutes

Whether you don’t have access to a gym or just want to get in a quick ab workout without leaving the comfort of your living room after a run, it’s still possible to build a strong and stable core with limited space and equipment. Doing an abs workout at home—and even if you have a very small space to do so—can actually be very effective, explains Amber Rees, certified instructor at Barry’s in New York City and cofounder of Brave Body Project. All you need is a bit of space, a yoga mat or towel,

These Mantras Can Help You Get Through Tough Times

Practicing physical distancing to help flatten the curve and stop the spread of coronavirus is important, but changing your whole lifestyle is really daunting. Running alone or at-home workouts might not be something you’re used to, but you’re trying to make it work. And working from home, spending more time with members of your household and less (okay, no) time socializing with your friends is a major adjustment. As runners, we probably have some type of motivation to get us through long runs

How to Really Master Push-Ups So You Can Impress Your Friends in the Next Challenge

As runners, we’re usually focused on logging long runs and pushing through tough speed workouts. In the gym, it’s easy to gravitate toward squats and lunges because we want strong legs, but let’s face it, runners have notoriously weak upper bodies, so building that strength can be intimidating. Enter: the push-up. Push-ups are beneficial in many ways: they work your chest, triceps, and shoulders—all important muscles for your arm swing and proper running form, explains Kara Miklaus, NASM-certif

How Cyclists Are Staying Motivated and Active at Home During Social Distancing

“Riding solo outside. The silver lining to my workplace (indoor tennis club) being closed is that I’m way ahead of my mileage total for the same time last year.”— dm__1830 “Long solo gravel rides with some morning spins. Amazing what you can see in the peace and quiet out in the middle of nowhere.”—john_rdh “I live in Houston, Texas, and I am still commuting to work each day. It is a 36-mile round trip each day. I work in the financial field and my job is considered essential. I have never bee

Do I Need to Wear a Mask While Riding?

This is a rapidly developing situation. For the most up-to-date information, check resources like the Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) regularly. This story will be updated as new information becomes available. • CDC guidelines have recently been updated to recommend “wearing cloth face coverings in public settings where other social distancing measures are difficult to maintain (e.g., grocery stores and pharmacies).” • This measure was put in

Do I Need to Wear a Mask While Running?

This is a rapidly developing situation. For the most up-to-date information, check resources like the Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) regularly. This story will be updated as new information becomes available. • CDC guidelines have recently been updated to recommend “wearing cloth face coverings in public settings where other social distancing measures are difficult to maintain (e.g., grocery stores and pharmacies).” • This measure was put in

How You’re Staying Entertained After a Daily Workout

As people are practicing physical distancing to help slow the spread of coronavirus, there are a lot of perks, like being able to spend more time with those in your household. Bu more time at home—except for your daily runs or essential trips to the grocery store—may leave you with a lot of time to kill because you shouldn’t be socializing with friends or going out to eat or to the movies. So, we asked runners what they are doing to stay entertained outside of daily solo runs or streaming at-ho

This At-Home Abs Workout Helps You Master Proper Form in Just 12 Minutes

Whether you don’t have access to a gym or just want to get in a quick ab workout without leaving the comfort of your living room after a ride, it’s still possible to build a strong and stable core with limited space and equipment. Doing an abs workout at home—and even if you have a very small space to do so—can actually be very effective, explains Amber Rees, certified instructor at Barry’s in New York City and cofounder of Brave Body Project. All you need is a bit of space, a yoga mat or towel

This Young Cyclist Rode His Bike to School Every Day for 1,000 Days

Bodhi Linde, an avid cyclist, has been riding his bike to school every day since kindergarten. So when his school switched to online learning because of the COVID-19 outbreak, threatening to get in the way of him reaching the milestone of biking 1,000 days to school, the 11-year-old had to get a bit creative. When Bodhi was in preschool, his family would transport him via bike, riding in a bike trailer his parents would pull. But then, he decided to try riding his bike to school for kindergarte
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