In today’s post I’m going to share with you some of the lessons I learned about building a successful running—and exercise—habit for life. So here are some practical tips on how to make running a habit and stick with it for the long haul.
You probably use your earbuds all day - during your commute to work, work itself, and your commute home. As many times as you pull them in and out of your bag, you probably don't think often enough about keeping them clean.
If you're in an exercise rut, remember it's not too late to start moving. Find five expert tips to getting started as well as insights about whether you're experiencing normal soreness or possible injury.
You’ll be surprised at how easy it is to burn more calories. Just walk faster. A 2006 study in the British Journal of Sports Medicine shows that walkers in their fifties burned 25% more calories when they increased their walking speed a mere half mile per hour from 3.6 mph to 4.1 mph (as reported in More Magazine (Michelle Stanten). The number of calories burned increases dramatically with just small increases in speed. Add another half mile per hour from 4.1 to 4.6 and the effect burns 32 percent more calories. The critical pace to reach and exceed is 4 mph, according to Mark Fenton, walking guru and former Olympic speed walker. For every tenth you add beyond 4 mph, the caloric burn advantage begins to cascade. Exceed 5 mph, you burn more calories than if you were running. That’s because running leaves you temporarily airborne, creating a pause in energy output, and your landing provides a spring for the next step. Fast walking requires steady muscular effort at every stage of movement.
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