Train Smart Now, Reap the Rewards in the Fall

Melisa Christian, a dentist and a 2:41 marathoner, has qualified for two Olympic Marathon Trials despite—or perhaps because of—training in the heat of Dallas. To log her 80-plus miles per week through the summer months, when overnight temperatures rarely drop below 75°F and the humidity wraps around her like a blanket, she gets up before dawn and drives her running route, dropping bottles of water and electrolyte mix every few miles. The payoff comes when she runs a fall race, often the Medtronic Twin Cities Marathon in Minneapolis. Going from the intensity of the Dallas heat to the cool northern climes, Christian gets an instant boost, both physically and psychologically.
"You feel a lot more fresh and vibrant," she says. "You're not drenched in sweat just toeing the line. It seems so much easier."

The Basics of Track Training

Whether you're taking your first steps as a runner or trying to improve your speed, a track can be a safe, convenient place to run. There are no cars to contend with, many tracks are lighted, the synthetic surface cushions your joints, and the measured distance makes it easy to monitor your pace. But beginners often steer clear of running on the local oval because they're intimidated—unsure of the rules and etiquette. Here's all you need to know to run in circles safely.  More Yahoo health.com

3 Reasons To Run A 5-K

Whether you're an eager newbie or a serial marathoner, there are loads of reasons to register for a 5-K.

"If you're a beginner, targeting the distance is a great way to gain motivation and build structure into your schedule," says Luke Humphrey, M.S., an exercise physiologist and head coach for Hanson's Coaching Services in Rochester Hills, Michigan. "For regular runners, the 5-K stokes your competitive spirit, breaks up the monotony of high-mileage training, and serves as a solid test of speed." In fact, all runners can improve their fitness—and maybe even their PRs—when training for a 5-K, says Humphrey. Here's what keeping it short and sweet can do for you.

Get Going: Try these exclusive 5- and 10-K Runner's World training plans for novice, intermediate and advanced runners. More...Yahoohealth.com

Using Exercise to Beat Stress

Get Active

Nothing can beat regular exercise as a stress-busting technique. The result of the 'fight or fight' reaction is that our bodies go into a state of high arousal but there is often nowhere for that energy to go, so our bodies can stay in this state for hours at a time. Exercise is the best way to dissipate the excess energy, especially if you have a sedentary job.
It's a good idea to channel your energy into proper exercise, be it a brisk walk, a run, a bike ride or a game of squash. You don't need to join a health club— exercise can be as informal as taking the dog for a walk, or dancing at home to your favorite music.
Experts recommend that we exercise at a moderate intensity for a minimum of 30 minutes, most days of the week. And there are many reasons to do so. Exercise not only improves health and reduces stress, it also relaxes tense muscles and helps you to sleep. It causes the release of chemicals called endorphins into your bloodstream, making you feel relaxed and happy. As such, it can be a helpful tool in fighting depression and anxiety, as well as keeping you trim and reducing your risk of heart conditions and stroke, managing high blood pressure, diabetes and back pain. All in all, fit people are better able to handle the long-term effects of stress without suffering ill health.  Sourced By:  Aol.com

The Secret to Breaking Through My Weight Loss Plateau

I had such a productive week! It has been quite some time since I felt like my food choices and exercise were in sync with my weight loss plan. I ran three times this week, and I met my goal of going to the gym four times. I am also back to my pre-Christmas weight; in fact, I am down to 211.8 pounds. Overall, I would call this week a huge success!

I am five miles down in my goal to run 20 miles in the month of January. It took me a year to be able to get up on the treadmill and pound step after step of a glorious mile. But you know what? I did it. I do it. And I'm on my way to becoming a better, more consistent runner.  More...Aol health