If you are the proud recipient of a newborn bundle of joy and believe that your running will be compromised, don鈥檛 despair; there鈥檚 a baby jogging stroller out there with your name on it, and plenty of quality miles to be run with your child. Your running, like your life, won’t ever be quite the same, but running with a jogging stroller has numerous physical and emotional benefits.

Once you and your child are ready to venture out onto the roads and trails, remember that jogging stroller training will be much different. The key difference in running with a stroller than without one is the weight you鈥檙e pushing 鈥� and that can be a good for your fitness.

Overcoming Resistance

Elite coach Brad Hudson of Boulder, Colo., who trains several strolling runners, points out that every baby-jogger session should be treated as a resistance workout.

鈥淚t鈥檚 great for all your muscles 鈥� especially your core and your back,鈥� he said. Hudson suggests working in moderate without the jog stroller听for an added challenge once or twice a week and using the stroller on other days across flat terrain at a slow pace to aid in recovery. But Hudson tells all his new-parent runners to keep their expectations real. 鈥淗aving a baby in your life is a huge adjustment, so you shouldn鈥檛 overdo any of your training at first. Go easy on yourself.鈥�

One elite runner who can relate to this advice is American Olympian Kara Goucher. The proud mother admits strollers will definitely slow you down. 鈥淭here is no way around that,鈥� she admitted. 鈥淭hen again, when you get to run a race without the stroller it will feel amazingly easy, so PRs are quite possible!鈥�

But despite the challenges of a stroller, the benefits far outweigh the costs. Deena Kastor, the American record holder in the marathon, says the times she鈥檇 be out with her daughter Piper were often the most rewarding. 鈥淚t鈥檚 great to share your running passions with your children,鈥� she said. 鈥淕etting out with them teaches them the value of an active lifestyle at a very early age.鈥�

Here are 5 Dos and Don’ts for Running With a Stroller

1) Don鈥檛 be disappointed by your pace

You probably assume you won鈥檛 run quite as fast with the stroller as you would without it, but you might be surprised by how slow you鈥檒l actually go. Don鈥檛 get caught up by your pace; you鈥檙e probably pushing at least an extra 30 pounds so cut yourself some slack. But if you鈥檙e a runner who really needs to track herself, keep individual solo and stroller paces and work on improving each one separately.

2) Do pack for the apocalypse

After all the effort you put into getting you and your kid dressed and out the door, the last thing you want is to have to turn around a mile in because a little tummy is rumbling. This is where that extra planning comes into play 鈥� throw a bag of crackers or fruit and a bottle of water in the stroller basket so you can grab and distribute without breaking stride. And, as they get older, some small toys or books will go a long way when boredom (read: whining) kicks in. While you鈥檙e at it, make sure everyone makes a pit stop before you hit the road or bring a backup diaper for anyone who might need it. You may feel like a doomsday prepper but you鈥檒l be mighty glad when you make it to mile 3 without a peep from the peanut gallery.

3) Do switch things up

You may find that it鈥檚 more comfortable pushing the stroller with one hand while pumping the other arm. That鈥檚 totally fine 鈥� just make sure you switch sides every few minutes, or you鈥檒l end up with one very sore arm. The exception 鈥� make sure to keep both hands on deck when you鈥檙e on any kind of a downhill to avoid a runaway baby situation.

4) Don鈥檛 stay on sidewalks

If you鈥檙e lucky enough to live in a neighborhood filled with extra-wide, freshly paved sidewalks, then by all means, take advantage. But since most sidewalks have at least minor bumps, cracks or tree roots along the way that can make the ride uncomfortable and beat up your stroller, stick to the roads whenever safe, or pack up and head to a park with smooth routes. Both your stroller and your sidekick will thank you.

5) Do reap the rewards

When you鈥檙e struggling with the stroller, try and focus on the rewards coming your way. Beyond the irreplaceable time interacting with your child outdoors, running with a stroller can make you a better athlete. One of the biggest bonuses of a stroller run is that it鈥檚 a combination cardio and strength-training workout. You鈥檙e not just working your leg muscles here 鈥� your abs, shoulders and back play major roles in rolling those wheels so you鈥檒l be rocking some muscles in no time. Another perk of all that pushing? You鈥檒l earn some serious street cred and notice lots of nods of admiration from your fellow runners. Because almost anyone can run, but it takes a badass to stroller run.

Top Jogging Strollers

High-end, lightweight strollers with large wheels tuned specifically for running, plus stroller/bike trailer options.

Builds a variety of versatile, durable, top-of-the line strollers.

The original jogger-brand’s offerings have become more comfortable and adaptable, while still rolling smoothly and easily on big wheels.

The post The New Parent鈥檚 Guide To Running With A Stroller appeared first on 国产吃瓜黑料 Online.

The end of the summer is a difficult time to be a distance runner. After several months of oppressive heat and, depending on where you live, smothering humidity, your legs and lungs are likely fried. Your motivation flags and achieving that fall goal seems impossible to attain. No matter if you鈥檙e training for your first marathon or are a veteran of many, the requisite weekly long runs and high-mileage training in sweltering conditions can be downright demoralizing 鈥� especially this year.

For many runners, an end-of-summer slump complete with drudgery and malaise is inevitable. Workouts are harder to nail. Long runs often seem an impossible task. Just lacing up your training shoes is a real chore, knowing you鈥檙e about to head outside and melt. A 3-mile run can sometimes seem like 30. The mind seeks out ways of talking the body into lying on the couch and soaking up the air conditioning instead of getting out the door to train.

What鈥檚 a weary runner to do?

Before you try to remedy the late-summer slump, it鈥檚 important to understand that you are not alone. Elite athletes, age-group-aces and recreational runners who live in warm-weather climates all have to deal with this formidable challenge.

Hot and humid summer weather is its own stimulus. Sure, it鈥檚 tough grinding through a sweltering day, but don鈥檛 forget that these conditions can also make you a lot stronger as you wait for the cooler weather to arrive. Approach the late-summer season with caution. Experiment with your training approach and open up your mind to trying new ways to cope with scorching, sticky situations.

Distance running isn鈥檛 for the faint of heart; it takes courage to hit the streets and trails, especially in the heat. The same, day-in, day-out routine, especially when weather conditions are challenging, can lead to boredom, mental fatigue and even injury.

Top athletes and coaches such as Brad Hudson (an elite marathon coach based in Boulder. Colo.), Jason Hartmann (fourth place at the Boston Marathon in 2012 and 2013), Bob Hodge (a former 2:10 marathoner and third-place finisher at the Boston Marathon) and John Honerkamp (a coach with the New York Road Runners) have experienced late-summer slumps themselves and with the athletes they mentor. Here are their top 10 tips to help keep you plugging away when the dog days of summer roll around this month.

Don鈥檛 Be Afraid To Take A Zero

It might seem counterintuitive, but if you鈥檝e been training for an extended stretch of time, late summer might be the perfect time to relax a bit and let your body recover with a day, or days, off from training. 鈥淧erhaps you are potentially over-trained or mentally exhausted,鈥� Hartmann says. Specifically, take an 鈥渋nventory鈥� of yourself from your head to your feet.

• Do you feel fatigued before you start running?
• Do your legs hurt?
• Are you just not mentally into it?
• Do you just want to stop running after 10 or 15 minutes?

Answering yes to these questions might be a sign that you should back off your training a bit. Hartmann suggests that runners who find themselves in these situations should back off their running and cross-train for at least one to three weeks. Specific activities to consider include swimming or hopping on an elliptical machine at the gym. Consider dedicating a week in the late summer to strength training at the gym, or spending 20 to 30 minutes a day completing a series of simple body-weight exercises such as pushups, crunches, planking or doing dips at home.

It鈥檚 important to know that taking a zero or two in your training log won鈥檛 harm you in the long run, no pun intended. Taking time off from running may seem intimidating, but your mental slump may be your body asking for a well-deserved break.

Get On The Track Or Even A Treadmill

The track may not seem like the most logical place to head during a late-summer slump kick-start, but it is definitely the place to go for affirmation. Running on the track requires less thought, consulting and eliminates a lot of guesswork in regard to pace. But the fast surface and continual flow of running around the oval can also put a spring in your step, allowing you to run at any pace with seemingly less effort. Hudson, based in Boulder, Colo., assigns fartlek workouts on the track to his runners during the late summer.

鈥淚 think these are great, because it doesn鈥檛 challenge them too much from a mental perspective,鈥� he says. 鈥淭he body also naturally holds back in a fartlek. It鈥檚 not going to naturally overdo it.鈥�

Hudson鈥檚 main goal with these workouts is to stay within a relative comfort zone so you aren鈥檛 pushing your body into a realm where it can get injured. 鈥淟ike anything else, you have to go by feel and not care about the watch,鈥� he says. Specifically, Hudson calls these workouts 鈥渧ariations.鈥�

The time period to complete them is 3 minutes. He lines his runners up on the track and has them do 15 to 20 surges for anywhere from 30-60 seconds each. He then subtracts the time spent surging from 3 minutes to calculate the rest period, so, for example, if you are running fast for 60 seconds, you will get 2 minutes of recovery before the next surge. Besides the fact that the workout isn鈥檛 long in nature, Hudson says that it鈥檚 also fun to complete. 鈥淵ou get a little stimulus change by doing these things,鈥� he contends. 鈥淵ou鈥檙e not out on the roads doing something long.鈥� And if hitting the track isn鈥檛 an option or isn鈥檛 desirable, you can also do these variations in the middle of an easy run. 鈥淚t won鈥檛 take much out of you to do them,鈥� Hudson says of his variation workout.

Another option Hudson gives his runners in the late summer is running on the treadmill. He says doing so helps break up the monotony of training. 鈥淕etting somewhere cool and out of the sun definitely helps them,鈥� he says.

Find Running Buddies

Training solo in the spring and early summer may work for you, but as you begin to struggle with motivation when the dog days of summer settle in, just having someone to run with can really help your morale. 鈥淚t can be lonely out there, especially in a slump,鈥� says coach Honerkamp. 鈥淚deally it is a slower runner, which will force you to run a recovery run.鈥�

Camaraderie can be a good tool to fix a case of the summer slumps. Your running partner may be going through the same thing and being able to establish a running 鈥渄ate鈥� forces you to get out the door when you may not have otherwise. Another option is to find a running club in your city or town and join them for weekly workouts or runs. There鈥檚 power in numbers 鈥� even the smaller, distanced numbers allowed now.

Know When To Shut Down Your Season

Sometimes it鈥檚 okay to face the facts and realize that you may need to end your racing season early if you are emotionally drained. Hartmann, who was self-coached going into last year鈥檚 canceled New York City Marathon, uses himself as an example.

鈥淎 lot of onlookers questioned why I didn鈥檛 race a fall or winter marathon after the cancellation,鈥� he says. 鈥淚 made the decision to cut my season short, and not race a winter marathon after New York was canceled because emotionally I was defeated.鈥�

He goes on to point out that there is no sense in having an athlete toe the line if they have already shut it down mentally, or if they have talked themselves out of what they can physiologically accomplish. In other words, know your limits. Hartmann says he decided to put his efforts elsewhere for a few weeks 鈥� friends, family and the community 鈥� and when he returned to training, he felt refreshed and ready to go. Hudson contends that you have to afford yourself breaks throughout the year.

鈥淚 have a lot of athletes that I train who don鈥檛 take a lot of long breaks, but they take some short time off. A week or five days seems to work well for them. They find that when it鈥檚 so hot, they are hitting their heads against the wall.鈥�

Don鈥檛 Worry About Pace And Time

Watches and other gadgets are important for all runners, but there are times when they should be ignored. One of the first things an athlete struggling with motivation should do is relax on all pacing and timing requirements.

鈥淚 often tell my runners to leave your watch at home and do your run or workout based on effort,鈥� Honerkamp says. 鈥淭he runner will get a good workout in without knowing what pace they鈥檙e running. If a runner is tired, they won鈥檛 know that they鈥檙e running 10 seconds slower per mile on their tempo run. They won鈥檛 be bummed out and they also are less likely to over-train.鈥�

Along the same lines, Hartmann calls this 鈥渓etting go of the time component.鈥� Hartmann says that sometimes the pressure athletes put on themselves to hit intervals in a specific time, or to finish a tempo run at a certain pace can overwhelm or frustrate them. 鈥淭hey can end up running 鈥榮tressed鈥� or 鈥榤echanical鈥� versus with a relaxed stride, and the pressure to hit that specific time can sometimes yield a negative-training environment if the athlete constantly feels like they are 鈥榥ot hitting the times,鈥� perhaps because of tiredness, perhaps because a coach gave them unrealistic times to hit, or perhaps because they are reaching to hit their end-of-season goal times now versus at the end of their season when they should hit those time goals,鈥� he says.

鈥淯ltimately, this can decrease motivation if an athlete feels like they are not en route to achieving their end-of-season goal, or if they feel like they have lost fitness after being ill, or if they think they are 鈥榮low.鈥欌��

Speed Things Up

Your late-summer slump may require a shock to the system, especially if you鈥檝e got a long race such as a half-marathon or marathon on the horizon. Honerkamp suggests seeking out a flat 5K race or a self-conducted time trial of 2 to 4 miles in order to speed things up. Going all-out for a short period of time can definitely blow the cobwebs out and the excitement of race pace can inspire you anew. Hudson agrees.

鈥淕o find something faster and shorter so that you are mixing up pace and not having to face all long runs,鈥� he says. 鈥淚f you are a marathoner, you still want to stick with those kinds of workouts, but it鈥檚 OK to take a down week to race.鈥�

Hartmann is of a similar mindset. 鈥淪o many athletes chase fitness versus letting it develop at a natural pace,鈥� he says.

Analyze Your Routine And Your Environment

鈥淪et up your schedule and keep the same schedule each week,鈥� Honerkamp says. 鈥淭his allows you to get into a nice routine and takes out all the decision-making throughout the week. I’ve heard that former President Obama doesn鈥檛 choose his outfits each day, because it takes away one more decision he will have to make that day. He has many big decisions to make each day, so this way he is not wasting any energy on figuring out if his tie matches his shirt.鈥�

Honerkamp says the same goes for running. If your long run is always on Sunday, you are more likely to get it in, and consequently you are doing less deal-making with yourself during the week.

Conversely, Hartmann says it鈥檚 important to change up your routine from time to time in order to add excitement and variety into your running. That might mean running a new trail, sprinkling in some cross-training or just running a different route around your neighborhood. Running trails and getting away from the gridlock of urban or suburban life, even for a moment, can change your entire frame of mind and have long-lasting effects.

鈥淭hat way your motivation increases and also, new training stimuli can catalyze improved performance,鈥� he says. 鈥淓ven changes in training environment can spark new motivation, such as running a new trail, or finding a new training partner, or trying a new workout where there is no pressure going into it.鈥�

Do An 鈥淓asy Win鈥� Workout

Rather than challenge yourself with an impossible workout, do something you know you can complete and give your confidence a boost. 鈥淥ften times marathon training entails doing longer intervals and runs,鈥� Honerkamp says. One example of an 鈥渆asy win鈥� workout is switching the mile repeats to 200m repeats (or 30鈥搒econd pickups during an easy run). If a runner is tired or in a funk, longer reps such as miles can be daunting. Doing shorter intervals will often be a lot easier to face mentally and the runner is more likely to enjoy it.

For example, 10 x 200 meters on the track at a quick pace can be a great confidence-booster, whereas trying to churn through mile repeats under the hot sun can crush your confidence and compromise enjoyment. 鈥滻t鈥檚 fun to run fast and runners training for a marathon often don鈥檛 ever run 鈥榝ast,鈥� Honerkamp says.

Keep An Eye On Your Sleep And Your Diet

are closely related. If you鈥檙e slumping toward the end of summer, you may be experiencing irregular patterns with your sleep cycles, which can get worse as you advance through to your fall training program. Set a designated bedtime every night. Establish a sleeping routine such as reading in bed or practicing meditation before retiring for the evening.

Hartmann says another thing to look at is your nutrition and hydration. If your region has been especially hot for weeks, it鈥檚 possible you haven鈥檛 been optimally hydrated for weeks. Poor diet choices and the timing of your meals may only magnify your slump. Plan your meals as carefully as your workouts and be ever mindful of your hydration levels.

Remember Why You鈥檙e A Runner

Bob Hodge, a former 2:10 marathoner who finished third at the 1979 Boston Marathon, shares a great story about finding a happy place to run when you are mentally and physically exhausted at the end of summer.

鈥淭he best thing would be easy runs on the beach or in the forest,鈥� he says. 鈥淢aybe just go for a hike in the mountains. It seems like when most people are struggling with fatigue [not actual injury], they need to back off the intensity, go back to the roots and remember why they love to run.鈥�

Hodge recalls a story in New Zealander Murray Halberg鈥檚 book, 鈥淐lean Pair of Heels,鈥� in which Halberg writes about how he and Bill Baillie and Gordon Pirie were in South Africa for a series of races many years ago. 鈥淲hile Pirie continued to run intervals on the track day after day, Halberg and Baillie went out for long runs in the countryside,鈥� Hodge says. 鈥淲hile Pirie became more stale, Halberg and Baillie were rejuvenating. The hard intensity, and racing especially, are like cash withdrawals from your hard-earned fitness savings.鈥�

The post 10 Ways To Rejuvenate Your Fall Training appeared first on 国产吃瓜黑料 Online.

Running is steeped in Japanese culture and has been for hundreds of years, dating听back to when the courier system during the Edo Period required fit runners to relay important messages up and over treacherous terrain. But of all the distances and disciplines, it鈥檚 the marathon that the Japanese love best. Viewership of running events on television and online rivals that of the Super Bowl in the United States. Marathoners like 鈥淐itizen Runner鈥� Yuki Kawauchi are hailed as national heroes akin to LeBron James and Peyton Manning.

There are sects of 鈥渕arathon monks鈥� who, over the course of a 100-day stretch, will cover 52.5 miles daily鈥攖wice the length of a standard marathon. From a professional marathoning standpoint, 50听years ago, it was the Japanese鈥攏ot Kenyans or Ethiopians鈥攚ho stood atop the听Olympic podium.听In 1966, Japanese runners had posted fastest marathon times in the world. In 2001, Naoko Takahashi became the first woman to break the 2:20 marathon barrier in Berlin听and as recently as 2017, Kawauchi ran听12 marathons in one year and won this year’s Boston Marathon.

So what is a country nearly the size of听California doing right? Are there lessons to learn from many years of running wisdom? You bet. Here are three key secrets of the Japanese marathoning success:

A Rock Solid Aerobic Base

Nobuya 鈥淣obby鈥� Hashizume of the Lydiard Foundation served as an assistant coach for the Hitachi Ltd., Running Team between 1988 and 1991 and says that simply running a lot of mileage鈥攂uilding up a solid base of slower, steady miles鈥攊s one critical factor of Japanese success. 鈥淭he triathlon great, Mark Allen, calls fast, race-specific training 鈥榮exy鈥� but the boring groundwork is what really makes you a great marathon runner,” Hashizume says. “Japanese took it to their heart.鈥� Hashizume points out that Takahashi鈥檚 former coach, Yoshio Koide, had his runners logging 200 miles a week so that they could close the final 5K of the marathon as fast as possible. Hashizume also recalls that one corporate team coach, the former teammate of legendary marathoner Toshihiko Seko under late coach Kiyoshi Nakamura, had his runners log 60 minutes in the morning, 90 minutes in mid-day and 60 minutes in the evening every day for 4 weeks during the build-up phase. Hashizume calls this kind of running 鈥済et-down-and-dirty-on-your-knees鈥� aerobic-base work, and the Japanese have mastered it for decades. 鈥淚t so happens that the longer the competitive distance, the more heavily we rely on training. So marathoning happens to be one of Japan鈥檚 favorite events.鈥�

A Focused Passion for Hard Work

There are no half measures for Japanese marathoners. And where many western elites blame genetic predisposition for not being able to achieve a breakthrough, such thinking doesn鈥檛 occur amongst the听Japanese professional marathoners. Hashizume quotes coach Nakamura as evidence of this truism: 鈥淣atural talent has limits; but there鈥檚 no limit to hard work.鈥� Hashizume suggests that Japanese runners still cling to their dreams. 鈥淲hile some young westerners seek some scientific proof whether or not it鈥檚 鈥榳orth trying,鈥� Japanese still hold, sometimes rather silly old-fashioned 鈥榬omantic鈥� view that lots of hard work can overcome lack of natural talent.鈥�

Kevin Beck, editor of the book Run Strong, which dedicates a section to the Japanese training ethos bases his conclusions of the Japanese passion from personal observations. 鈥淚 see groups of elite Japanese women training around the Boulder reservoir and at Fairview High School,鈥� he says. 鈥淚 don’t know that I’ve ever seen a more focused set of runners anywhere.鈥�

Discipline and Perseverance

Running 26.2 miles as fast as possible requires discipline in all aspects of your life, and the Japanese have this down. Beck calls the Japanese art of perseverance 鈥渢ireless work and quiet suffering鈥� and says they excel at it. 鈥淭he marathon is the consummate platform through which [tireless work and quiet suffering] can be expressed beautifully,鈥� he says. 鈥淭oshihiko Seko was an over-distance monster known for incorporating not only loads of spectacularly slow running, but walks of 60K or more,鈥� he says. This kind of discipline and perseverance, dealing with the aches and pains and doing 鈥渙ne more鈥� lap or mile is not for runners who want quick results.

Hashizume calls the desire for quick results a 鈥渇ast-food mentality鈥� in running. 鈥淸Some] runners seek bare-minimum to prepare for a marathon, or any other event for that matter,鈥� he says. 鈥淕etting into shape is a gradual business. You need to take time to build-up gradually and steadily. You do what you can and the results will follow.鈥�

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The Tarahumara of northern Mexico, of all the world cultures with a history of running, probably best deserve the top accolades for their achievements in the ultrarunning realm. After all, these proud Native Americans refer to themselves at the 鈥淩ar谩muri,鈥� which means 鈥渢hose who run fast鈥� and have a long tradition of covering hundreds of miles on foot over the course of several days in order to communicate, trade and hunt.

Christopher McDougall鈥檚 bestselling book, Born To Run, featured these incredible runners, and due to their minimalist footwear, spawned a barefoot running movement. But, footwear and biomechanics aside, what sets these runners apart from the rest of the world? How are they able to run so far for so long? Here are four secrets of the Tarahumara you can use to apply to your own running:

1. Do not waste energy.

American ultrarunning legend Scott Jurek, who won seven straight Western States Endurance Run and set听numerous American ultra records, spent time with the Tarahumara in Mexico鈥檚 Copper Canyon in 2006. He observed that nothing is wasted with these runners. 鈥淲hat really stood out to me when I ran with them is the efficiency with how they live their lives as well as the efficiency while running,鈥� he says. 鈥淭hey are really about not wasting energy or calories. When I was in the Copper Canyon hiking with Micah True and the Tarahumara for 16 hours, I didn鈥檛 particularly notice that they had the perfect stride鈥攏ot that they didn鈥檛鈥攂ut I noticed how they didn鈥檛 waste any energy. We would take a water break or a rest and they would all sit down right away. They didn鈥檛 stand. It was all about conservation to them.鈥� Jurek also points out that this focus on efficiency translated into all things for the Tarahumara, from water conservation to their running stride to pacing. 鈥淎 lot of people think there is some magical secret around the Tarahumara, but it really comes down to simple things like how you use your energy and when you are consuming energy, being in that present moment,鈥� he says. Jurek also notes that the Tarahumara don鈥檛 subscribe to the philosophy of 鈥減utting time in the bank鈥� for long runs. 鈥淎s a culture they have to be able to have the energy to run over a canyon after transmitting messages or trading with another tribe,鈥� he says. 鈥淭heir pace can鈥檛 be haphazard, because they don鈥檛 have a lot of extra calories to waste.鈥�

2. Work as a team.

McDougall points out that the Tarahumara benefit from running together as a tribe. 鈥淎nyone who鈥檚 ever joined a running club has already learned one of the most important lessons of the Tarahumara: collaboration makes you stronger and happier,鈥� he says.

The Tarahumara always race as a team, not as individuals. They feed off each other鈥檚 energy and camaraderie, but there鈥檚 also another benefit: by pacing yourself to the group, you reduce the risk of going out too hard and blowing up. “These days, I run with friends as often as possible and it鈥檚 made a tremendous improvement in my mileage and enjoyment,” McDougall said.

3. Run with a contagious joy.

Dana Richardson and Sarah Zentz recently completed a documentary, Goshen, about the Tarahumara and picked up on their love of the sport. 鈥淲hat we noticed when filming the Tarahumara men running the traditional ball race [Rarajipari] and the women running their hoop and arrow race [Ariweta], that for the Tarahumara running is a joyful and sacred experience with a powerful spiritual significance,鈥� says Richardson.

鈥淭heir traditional running is about working together in teams, celebrating as a community and honoring one another. Their laughter while running their traditional races was not only contagious but inspiring. When we came back to the States and examined the faces of people running, we noticed pain, suffering, and unhappiness. I believe we get it wrong firstly by running without having correct form. Therefore, we do experience pain from injuries and lose the joy that can be found in running.鈥�

4. Embrace simplicity.

The Tarahumara don鈥檛 rely on GPS watches, heart-rate monitors, pace calculators, detailed training plans or a special shoe that best matches their running stride. Keeping things simple allows them to focus exclusively on running. McDougall contends that most runners today are too focused on the wrong things: the 鈥榞etting鈥� instead of learning鈥攊.e., getting new shoes, getting into Boston, getting a PR, getting ahead of that other guy on Strava鈥攁ll that acquire and conquer nonsense. 鈥淭he Tarahumara treat running as a fine art, something to be learned slowly and perfected over a lifetime,鈥� he says. 鈥淭he goal isn鈥檛 necessarily to become fast; it鈥檚 to become good. Artists don鈥檛 obsess over speed; they obsess over mastering skills. For runners, that skill is form. The more you learn about moving your body lightly and efficiently, the closer you鈥檒l be to running like the Tarahumara.鈥�

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Let鈥檚 face it: track workouts can be mentally and physically demanding,听especially when you’re in the throes of half marathon or marathon training.

Ladder workouts are a great way to mix things up and get your legs turning over when they’re tired. Coach Sarah Crouch of 听says a ladder workout is an interval session where you either听ascend or descend the time or distance鈥攁long with the pace鈥攐f each repetition. 鈥淟adder workouts that start with shorter, faster intervals flood the legs with lactic acid and teach your body how to persist with fast running even though they are tired and heavy,鈥� she says. 鈥淒escending ladder workouts that decrease in interval length throughout the workout鈥攂ut increase in pace鈥攖each your body how to change gears late in a session.鈥�

Along with these physical benefits, ladder workouts also provide runners a mental advantage. Coach Ewen North of points out that the first few repetitions of ladder听workouts serve the purpose of tiring the legs. As the workout progresses, and the distance of each rep and/or speed increases, the mind has to communicate with the body to maintain pace as your fatigue level rises. 鈥淭his also helps to train you mentally by pushing through the fatigue and telling yourself to keep it going even when you really don’t want to,鈥� he explains.

Both Crouch and North say the best thing about ladder workouts is that there are really no hard and fast rules to completing them鈥攃reate your own听fun through experimentation. 鈥淭here are so many variables,” North says, “that听you never have to do the same ladder workout in a block of training and you can make it as fun as it is tough.鈥�

Crouch suggests evaluating听where you’re at in training before choosing either a time-based or a distance-based routine. She points out that time-based ladder workouts are great for the early season when non-quantifiable workouts serve the purpose of keeping your training relaxed and stress-free. 鈥淭hey are a great way to boost fitness, especially when you are traveling or unable to get to a track or marked bike path, as they can be completed almost anywhere,鈥� she says. 鈥淭hey also keep you free from the worry of weather or hills impacting the quality of your workout since you are running hard for a certain amount of time rather than a distance.鈥�

Later in the season,听Crouch recommends shifting the听focus toward running intervals of a specific distance at a set pace. As key races approach, getting an accurate reflection of your fitness by trying to hit a specific distance in a pre-determined amount of time听can give you confidence heading into your听next workout or race. 鈥淭hey are a great test of your ability to properly pace yourself and walk away with good, quality feedback,鈥� she says.

Here are two ladder workouts to try out:

Descending Ladders

鈥� Warm up with 15-20 minutes of easy jogging, followed by a set of strides, or short sprints, to get your legs used to moving at a faster pace.
鈥� The first repetition is 2 miles at your听10K race pace followed by a 3-minute recovery.听Crouch suggests taking it easy on the recovery between intervals. 鈥淢any runners choose to take standing or walking rest between pieces, but if you choose to take active [running] rest between harder pieces of a ladder workout, don’t get caught up with pace during the recovery segments,” she advises. “Feel free to jog as slowly as possible as the purpose of the resting period is to help you recover for the harder pieces.鈥�
鈥� The second repetition is 1 mile听at your 5K race pace, or 15-20 seconds per mile than your 10K race pace, followed by a听2-minute recovery.
鈥� The third repetition is a half mile at your 3K race pace, or 15-20 seconds per mile faster than your 5K pace pace, followed by a 1-minute recovery.
鈥� The final repletion is a quarter mile hard, as if you were kicking at the end of a 5K race.
鈥� Cool down with 15-20 minutes of easy jogging.

鈥淒escending ladders are fun because after the first interval, the workout gets shorter and shorter,鈥� Crouch says.

Time-Based Ladders

This workout鈥攁 favorite of North鈥攊s simple. The speed听for each repetition is your 5K race pace.

鈥� Warm up with 15 minutes of easy jogging, followed by a set of strides, or short sprints, to get your legs used to moving at a faster pace.
鈥斕齊un 1-2-3-4-5-4-3-2-1 minute repetitions at your 5K race pace, jogging for half the time of the preceding repetition for recovery between intervals. So after the 1-minute interval, jog for 30 seconds, after the 2-minute interval, jog for a minute, after the 3-minute interval, jog for 90 seconds, and so forth, all the way till the end.
鈥� Cool down with 15 minutes of easy jogging.

鈥淚 often like to use ladder workouts that go up and down again so it makes it very tough in the middle section so people have to engage both mental and physical strength before the pleasure and fun of coming back down again so the finish feels relatively easier,鈥� North says. 鈥淚 like people to enjoy their workouts and it isn’t always about pushing it to the max.鈥�

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Many of us owe our passion for adventure and the outdoors to our fathers. This Father's Day, what better way to celebrate dad's role in stoking that fire than to fuel his own? The following听curated听gifts鈥攅verything from wooden sunglasses and inflatable听SUPs听to a minimalist's fly-fishing kit and an electric motorcycle鈥攚ill do just that.

Motoped Cruzer

鈥�

I鈥檓 not exactly a handy guy. Though I compulsively read听Zen and the Art of Motorcycle Maintenance, Robert M. Pirsig鈥檚 1974 existential juggernaut about working through life鈥檚 philosophical听con-undrums听while tending to the ailments of an old bike, my fascination never translated into practical knowledge. I can鈥檛 even change the oil, let alone replace a carburetor. But the mere sight of an engine triggers some primal urge to pick up a wrench and tinker with it.听

That鈥檚 rarely a good idea, unless we鈥檙e talking about the听Motoped听Cruzer. Designed to replicate classic motorcycles from the early听20th听century, the听Cruzer听combines a mountain-bike frame with a听49cc听engine and adds retro details like wood fenders and a leather saddle. The best part: you can assemble it yourself in a long weekend. (You鈥檒l need a Phillips screwdriver, a metric socket set, Allen wrenches, a hacksaw, and a small favor from听a buddy with a steering-headset press.)

The results may look听like something out of Mad Max, but this bike is built for beach missions. The Cruzer鈥檚 tank holds 1.3 gallons, enough to travel 150 miles, and it tops out at 24 miles per hour. Best of all, you don鈥檛 have to use the engine; you can rip up and down your favorite coastal roads looking for the perfect beach break, then cut the motor and pedal the bike right onto the sand.

From $3,249,听

Hydro Flask True Pint

No Father鈥檚 Day celebration is complete without a tall,听cool frosty beverage, which is why the Hydro Flask听听is the perfect gift for that thirsty man in your life.

This听specially engineered, vacuum-insulated听glass keeps a听layer of air between the hand holding the glass and what's inside, helping ensure beer stays cold to the last drop. A听stainless steel interior washes clean after use so that听your beverage won't be affected by the听taste听of drinks past.听Hydro Flask also engineered the lip听of the True Pint to resemble the听edge and feel of a traditional English听pint glass.

The Hydro Flask True Pint, at less than $25, is so cheap that you should get听two: one for听your father and one for you to raise a glass together.听

$22,听

Lululemon MWB Jacket

Lululemon, the company that practically invented the woman's yoga pant, has since听learned a thing or two about听menswear. Take the听, one of our favorite commuter, do-it-all jackets. Blending business-casual听style with moisture-wicking, rain-shedding properties, it will help dad look good on the go without the need to change when he gets there.听

It鈥檚 made out of Lululemon鈥檚 trademarked听Warpstreame听fabric, which means it's lightweight,听durable, and听water-resistant for rainy-day commutes.听It even has zippered vents in the back听that dump heat in a hurry.

罢丑别听Lululemon听MWB Jacket has its business in the front with three buttons, pockets, and a straight collar,听which add a nice touch of style for either that Sunday brunch or client presentation.听

$298,听

Sea to Summit X-Set 31

If your dad is a guy who actually enjoys firing up a family meal after a long hike, check out Sea to Summit's five-piece stackable cooking set.听

罢丑别听听pots听are built from hard-anodized aluminum bases听that can withstand camp-stove flames as well as a good beating up and down the mountain,听and a flexible silicone听upper that saves space. Collapse them after the meal's听finished and听nest them with other X Series cookware.听

The Sea to Summit X-Set 31 comes with a 2.8-liter pot, two bowls, and听two mugs.

$105,听

Miir Payette Commuter Bike

Believe it or not, your father was once a child. To spark his memories of those days,听splurge on the听Miir听.

This elegant听singlespeed听bike听comes in four sizes, with a听flip-flop hub which allows the rider the option of riding fixed or free. It also comes standard with听35-spoke wheels,听25mm听tires, and a supple steel frame.

The best part?听For every bike听Miir听sells, the company donates another听to a person in need either in the U.S. or Africa.听

$499,听

Flowfold Traveler

One of the strongest wallets on the market, the听Flowfold听, also happens to be one of the lightest.

罢丑别听trifold听Traveler Wallet is made from the same material that goes into high-end racing sails: Kevlar fiber. Empty, it weighs 1.1 ounces, but it's听roomy enough to hold the essentials听with听six pockets for credit cards, one transparent slot for听ID, and a large pocket for cash. Need more space? It also has five additional pockets, three of which are hidden.听It鈥檚 so light it floats鈥攁 double bonus for those who spend time a lot of time on the water.

With the听Flowfold听Traveler Wallet, dad's听rear pocket听will thank you.

$30,听

Urchin Sky Kniper

鈥�

Help dad听let off听steam every once in a while with the听Urchin Sky听鈥攁 13-inch throwing knife that can also be used as a听multitool.

罢丑别听Kniper听is good for chucking, sure. But beyond that, nearly every surface and edge of the听high-carbon stainless steel blade and handle听can be used for something. All told, there are 22 tools鈥攆rom a Phillips-head screwdriver to a saw to a wire stripper. It even comes with a sundial printed on the outside of a universal听hexhole.

If dad听doesn鈥檛 like it, then ask him to give it to you.听

$145,听

Skullcandy Grind Headphones

Good听news: For $60 you can treat that audiophile father in your life with the听Skullcandy听听headphones.

Besides delivering听quality sound, the headphones听are built to fit well听thanks to听plush foam听earpads听and lightweight headband. And unlike many headphones with their jumbled and frayed cords, these have a detachable cable for easy storage.听罢丑别听Skullcandy听Grind headphones also have听an on-ear button that lets the wearer take calls or cycle through music.听

$60,听

Tucker & Bloom North to South Messenger

In the none-too-distant past, China was the听defacto听home of manufacturing. Not any longer. More and more companies听are choosing to make their products in the U.S., and that includes the听Tucker & Bloom听.听

The North to South Messenger Bag听features an outer layer of听waxed, water-resistant canvas. It'll protect听electronics during inclement weather听and,听with a听13.5-inch听opening, it's big enough to hold most laptops, along with a听smartphone, batteries, and cords in its specially designed side pocket. A removable cross strap comes in handy when biking听to work, and leather trim dresses up this otherwise casual bag for office or weekend use.

But the best thing?听The Tucker & Bloom North to South Messenger bag听was听designed and听made by the听father and son team of Case and David Bloom, who started the company together and continue to work shoulder to shoulder in their听Nashville factory. The pair guarantees their bags for life.

$250,听

Tenkara USA Sato Kit

Short on space? Try the听Tenkara听USA听, which ditches the traditional fly reel to cut down on clutter.听听

For under $300, the minimalist kit comes with one Sato triple-zoom rod that collapses down to听22 inches, but can expand in three lengths, depending on the size of the stream your dad wants to fish. It also contains a keeper with 15 feet听of line, a听tippet, three flies, forceps, and nippers鈥攅verything he needs for a few hours on the river.

Along with its compact size, the听Tenkaro听USA Sato Kit is also lightweight, with the rod听weighing听2.6 ounces.

$259,听

Filson Leather Notebook Cover and Notebook

In this Digital Age of ours, the concept of听sitting down with a pen in hand to write听on real paper (gasp!) may seem silly and old听fashioned. But people who think that way likely don't have a听Filson听听to scribble their thoughts in.

This elegant, leather-bound notebook with an oil finish measures 9-by-11 inches and is听.听

It comes in three colors (cognac, dark brown, and natural),听and has a pen-holder tab as well as two slot pockets inside to hold lose paper or photos. Get one of these for your dad and you might get something special in return. Like听the听next great American novel.

$185,听

Stumptown Coffee Roasters Nitro Cold Brew Coffee

Dad doesn鈥檛 have to be a coffee snob to get a buzz from听Stumptown听Coffee Roasters听听coffee. Wrapped in an aluminum can, this thing looks more like a beer than a delicious caffeine-delivery device.听

But there鈥檚 a reason for the pop-top can. The Portland, Oregon-based听Stumptown听Coffee Roasters have cold brewed 11 ounces of black-and-tan goodness for 12 hours and then injected the mixture听with nitrogen. That infusion creates a foam similar to that of听a听Guiness听beer when you pour the creamy, smooth听coffee into a glass.听

Stumptown听Coffee Roasters听Nitro Cold Brew听coffee is tasty enough to prove that a good cup of coffee can come from a can.听

$5,听

Reactor Titan Watch

The Reactor听听watch is the Fort Knox of timepieces.听

Its core is fashioned out of听316L-gauge听stainless steel,听while a听polymer shell coats the analog watch鈥檚 exterior.听The face is made听with听Reactor鈥檚 Never Dark technology, which combines a Swiss material known as听Superluminova听with tritium to听glow in the dark. It also comes in three colors, including听black, orange, and flat-dark earth.

The goal: Reactor wanted to make a watch that could withstand听being shot at with听a .22 or the jaws of a听300-pound bull shark. With the Titan, they听succeeded.听

$500,听

Ray-Ban Clubmaster Wood Sunglasses

Your dad probably watched听Miami Vice听back in the听1980s. If so, get him a pair of Ray-Ban听听sunglasses,听which听will have him looking and听feeling like Sonny Crockett. 听

A variant of Ray-Ban鈥檚 long-running听Clubmaster听collection, they get their name from the wood that's听used in the glasses'听bridge.听Choose from walnut, maple, or cherry.

The bridge on the Ray-Ban听Clubmaster听Wood sunglasses is treated and lined to protect them from surf and sand. Dad's optometrist can even switch the lenses for his prescription for use indoor and out.

$300,听

The post The 15 Best Gifts for Dad appeared first on 国产吃瓜黑料 Online.

Dad doesn鈥檛 have to be a coffee snob to get a buzz from Stumptown Coffee Roasters coffee. Wrapped in an aluminum can, this thing looks more like a beer than a delicious caffeine-delivery device.听

But there鈥檚 a reason for the pop-top can. The Portland, Oregon-based Stumptown Coffee Roasters have cold brewed 11 ounces of black-and-tan goodness for 12 hours and then injected the mixture听with nitrogen. That infusion creates a foam similar to that of听a Guiness beer when you pour the creamy, smooth听coffee into a glass.听

Stumptown Coffee Roasters听Nitro Cold Brew听coffee is tasty enough to prove that a good cup of coffee can come from a can.听

$5,

The post Stumptown Coffee Roasters Nitro Cold Brew Coffee appeared first on 国产吃瓜黑料 Online.

If your dad is a guy who actually enjoys firing up a family meal after a long hike, check out Sea to Summit's five-piece stackable cooking set.听

The pots听are built from hard-anodized aluminum bases听that can withstand camp-stove flames as well as a good beating up and down the mountain,听and a flexible silicone听upper that saves space. Collapse them after the meal's听finished and听nest them with other X Series cookware.听

The Sea to Summit X-Set 31 comes with a 2.8-liter pot, two bowls, and听two mugs.

$105,

The post Sea to Summit X-Set 31 appeared first on 国产吃瓜黑料 Online.

No Father鈥檚 Day celebration is complete without a tall,听cool frosty beverage, which is why the Hydro Flask 听is the perfect gift for that thirsty man in your life.

This听specially engineered, vacuum-insulated听glass keeps a听layer of air between the hand holding the glass and what's inside, helping ensure beer stays cold to the last drop. A听stainless steel interior washes clean after use so that听your beverage won't be affected by the听taste听of drinks past.听Hydro Flask also engineered the lip听of the True Pint to resemble the听edge and feel of a traditional English听pint glass.

The Hydro Flask True Pint, at less than $25, is so cheap that you should get听two: one for听your father and one for you to raise a glass together.听

$22,

The post Hydro Flask True Pint appeared first on 国产吃瓜黑料 Online.

Believe it or not, your father was once a child. To spark his memories of those days,听splurge on the Miir .

This elegant singlespeed听bike听comes in four sizes, with a听flip-flop hub which allows the rider the option of riding fixed or free. It also comes standard with听35-spoke wheels, 25mm tires, and a supple steel frame.

The best part?听For every bike Miir sells, the company donates another听to a person in need either in the U.S. or Africa.听

$499,

The post Miir Payette Commuter Bike appeared first on 国产吃瓜黑料 Online.