Running

The Benefits of Running

running stairsRunning is great for your heart! Running and even a slow pace has been shown to dramatically reduce the risk of cardiovascular disease. The health benefits or running are vast and extensively researched. Besides improvements in overall mental health, running is a great contributor to improving lung health as well as increased joint strength and stability. Running aids in boosting metabolism, weight control and raising your levels of good cholesterol.

A Running Plan for New Runner-

  1. Find Your Pace and Breath- Most new runners start off running too fast and aren’t able to maintain their pace. If you’re gasping for air, slow down. If you feel like you could have a full-on conversation with someone, try going faster. Your pace will depend on factors like genetics, how fit you are, and the distance you’re going, so find what works for you.
  2. Listen to music- picking songs that are synchronous with your running pace or desired pace have been shown to influence running performance! A good playlist that pumps you up will help to motivate you as you get into running and beyond.
  3. Run in a group- Running in a group leads to faster paces than running independently. Running with others also helps you stick to a running plan.
  4. Run outside- being outdoors can elevate your mood and the beautiful scenery beats a treadmill any day! Incorporate fresh air into your training regiment!

Improve Your Running Technique with the Following Tips!woman running

  1. Lift Weights- Adding weightlifting into your running regimen can improve range of motion and correct muscle imbalances that can be created from a poor running form.
  2. Focus on Posture- Keep your spine straight, your head upright, and your shoulders relaxed
  3. Warm Up and Stretch- Making sure your body is properly prepared for your workout and that you are taking care of it will help to prevent injuries and improve your form.
woman running

Does Movement Therapy Prevent Running Injuries?

A Review by Alyssa Bialowas Runners have an increased risk of injury that results from overuse and overtraining. Preventing injuries that result from running has been a topic of research for those looking for ways to reduce the negative training side effects that result from overuse. Running leads to many health and well-being benefits, such

Meet a Track & Field Masters Athlete

Recently, Forever Fit Science attended the Huntsman Senior Games, where we stopped to talk with 52-year old professional runner Cindy Blakeley-Cameron. Cindy speaks with us about her professional running history and the records she has set, shares her tips on staying in strong running shape, and gives advice for masters individuals trying to get into track

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What Factors Determine Ultra-Marathon Success?

Julia C. Basso, PhD 100 miles is approximately the distance from the surface of the earth to the planet’s boundary, called suborbital space. This is also the distance run by ultra-marathon racers. To be considered an ultra-marathon, the race must be longer than the traditional marathon distance of 42.195 kilometers (26.219 miles). Beyond that, ultra-marathons

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The Science Behind Good Running Music

Catherine O’Brien What makes a good running song? A couple weeks ago I discussed research that supported the incorporation of music into physical exercise. A quick refresher: the research shows that working out with music, as opposed to without music, produces preservation of key brain areas involved in cognitive processing. Now, if you prefer to

95 Year Old Track Star

Mary Kemp, age 95 battles it out on the track field during the 100m dash. Kemp started running at the young age of 94. Through her daughter-in-law and son’s motivation to keep going everyday she has kept her competitive spirit alive. Watch her race her opponent Dottie Gray, age 92, in the 100m dash at

These 92 Year Olds Will Change Your Life

Meet Sid and Dotty. We caught up with these two competitors at the 2017 Huntsman Games in St George, UT. Sid and Dottie are only months apart in age and still highly competitive in the track and field events. Sid – at 92 years young is competing in his 30th Huntsman Games. After years of

Masters Track & Field Inspiration

These Masters Track & Field athletes prove age is just a number. Recently Forever Fit Science attended the Pueblo Masters Track & Field meet and got to know these incredible athletes competing in everything from the high jump to pole vaulting. The main takeaway is although your recovery time increases, you are never too young

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Running Does Not Cause Arthritis

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Physical changes happen to us as we age; it is a fact of life.  For example, most people will develop wrinkles or grey hair.  Similarly, degenerative changes or arthritis will also likely develop.  These physical changes affect some people worse than others. 

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The Crucial System Responsible For Runner’s High

Catherine O’Brien A runner’s high is a state or feeling that is reached after a long bout of aerobic exercise. This state is often described as containing three distinct qualities: Euphoria Reduced anxiety Decreased sensitivity to pain While this euphoric state is often equated with running, other types of aerobic exercise may produce these same

Become A Runner at Any Age

Gillian White BSc, MSc, PhD Candidate University of Toronto Exercise Sciences Why society is telling you that you’re too old to run – and why society is dead wrong. Most health publications, including this blog, place the majority of the focus of health articles on the physical sciences: how to lose weight, how to increase

woman running on track

A New Form Of Aerobic Training: Micropause

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Walsh, A. et al. . Micropause Running Not high intensity training, not continuous long distance training, but somewhere in between. A new form of aerobic training – Micropause training — shows potential to take

A Look Inside The Mind Of Distance Runners

Catherine O’Brien Have you ever driven past a runner and thought “I wonder what is going through their head”? If you are like me, the answer is yes. In addition to observing pace, stride, and posture, I’ve recently found myself trying to decode distance runners faces to get a sense of what they are feeling