For outdoor athletes, the weight room can feel like uncharted (and slightly befuddling) territory. It聽also might be the last place you want to exercise聽on a sunny afternoon, especially if the alternative is a trail run, bike ride, or sport聽climb. But most active people could stand to spend a few more hours in the weight room each week.

鈥淪trength is the mother of all athletic qualities,鈥� says Chase Karnes, a Kentucky-based certified strength and conditioning specialist. 鈥淓ndurance, speed, agility, power, balance, flexibility, and stamina all improve when you get stronger. Your risk of injury decreases, too.鈥�

As a climber, runner, and certified strength and conditioning specialist myself, I can confirm this. Every time I send a boulder problem, I鈥檓 relying on the single-leg squats, deadlifts, and vertical pulls that I鈥檝e perfected in the weight room. And when my clients come to me with runner鈥檚 knee, mobility restrictions, or muscle imbalances, targeted strength training is part of our solution.

But聽where to start? If you鈥檙e a聽rookie, or simply stuck in a rut with your strength-training routine, here鈥檚 everything you need to know to navigate the weight room in the name of better, safer outdoor performance.

Hit the Basic Movement Patterns

The human body鈥檚 intrinsic movement patterns鈥攖he basic ways it聽bends, bears weight, and generates power鈥�include the push and pull, rotation and anti-rotation, squat, lunge, hip hinge, and carry, says certified strength and conditioning specialist Aaron Karp, who practices at聽the in New York City. 鈥淭he best programs are built on foundational lifts,鈥� Karp says. And while any outdoor sport will work most of these to a certain degree, it鈥檚 often not in the right combination to support total-body balance.

For instance, when you run, you鈥檙e moving through a continuous lunge pattern, resisting rotation through your core with every stride聽but doing very little lateral pushing or pulling鈥攁nd zero pushing or pulling with your arms overhead. When you climb, you鈥檙e doing a lot of vertical pulling聽but relatively little pushing. By making sure that your strength-training program both reinforces your sport鈥檚 required movements and compensates for movement patterns that are underused in your sport, you can improve your total-body strength and function while minimizing your risk for injury both in the gym and on the trail, Karp says.

Know Your Reps and Sets

Sure, it鈥檚 all called strength training, but training maximal strength is聽different than lifting for muscular endurance, mass, or body composition. In the end, your rep and set scheme鈥攁long聽with the weight you use for each exercise鈥攚ill determine the benefits you gain聽from that exercise.

Building strength: To increase the maximal force the body can produce, you must train near that max. Perform two聽to six sets of six or fewer reps, using the greatest weight possible for that rep count. Heavy weights are ideal for compound exercises such as squats and deadlifts, rather than isolation exercises such as biceps curls and triceps extensions, as they distribute the weight across multiple joints and muscle groups to reduce the risk of injury. Rest for two to five minutes between sets, which allows you to recover and hit each set strong.

Building endurance: On the opposite end of the spectrum is endurance鈥攈ow long a muscle can produce low-level contractions before tuckering out. To reduce fatigability, perform two to three sets of 12聽or more reps聽using the greatest weight possible, with 30 seconds or less between sets. Exercises performed with such protocols will rely heavily on aerobic metabolism, or oxygen-requiring processes, for fuel.

Building muscle volume: Hypertrophy, the technical term for muscle size increases, requires lifting with high volume (reps multiplied by sets multiplied by weight). Lift three to six sets of eight to twelve聽reps聽using the maximal weight possible, and rest for 30 to 90 seconds between sets. This聽allows for high-volume training while also clustering the sets close enough together to trigger changes in the hormones that help muscle growth. This rep range involves aspects of both maximal strength and endurance, and shows that it is also associated with fat loss.

Know Your Equipment

The number of tools available in some weight rooms is staggering, but the main ones worth noting are free weights, fixed machines,聽resistance bands, and cable machines.

Free weights refer to any load that you can move in all three planes of motion, like dumbbells, barbells, kettlebells, and medicine balls. They鈥檙e highly functional because they require that you stabilize yourself and the weight throughout the entire exercise, says Karnes, who notes that compound聽free-weight exercises should make up the bulk of any athlete鈥檚 weight-room program.

Fixed machines limit your movements聽to a predetermined path, generally in only one (or聽sometimes two)聽planes of motion. This reduces the need for the body to stabilize throughout the exercise while also increasing how well you can isolate聽a given muscle, Karp says. Isolation work is important for addressing muscular imbalances, such as weak hamstrings.

Cables and resistance bands聽allow your body to move in all three planes of motion, depending on your setup. They鈥檙e unique in that they provide constant tension to the muscles being worked, and the resistive force can be horizontal or diagonal聽rather than straight up and down. (Remember that聽with free weights聽you鈥檙e really working against gravity.)

Ready to Get Started?

This foundational strength-training workout will set you up for a successful lifting practice. Perform eight to twelve reps of each exercise for three to six sets, resting for 30 to 90 seconds between each set. Focus on using a weight that allows you to perform all reps with proper form聽but that doesn鈥檛 leave any gas in the tank at the end of each set. Once you鈥檝e nailed your form, you can tweak your reps, sets, and weight聽based on your goals to keep your body progressing, Karp says.

Romanian Deadlift

Stand tall, with your feet hip width apart, and hold a dumbbell in each hand with an overhand grip in front of your hips. Squeeze your shoulder blades down and together, and brace your core. Slowly push your hips back behind you, allowing your knees to bend slightly, to lower the weights down your thighs. Pause when the weights are just past your knees, then drive through your heels and squeeze your glutes to thrust your hips forward and return to a standing position.

Bench Press

Lie on your back on a flat bench, and hold a dumbbell in each hand straight up over your shoulders, with your palms turned toward your feet. Brace your core. Lower the weights toward the outsides of your shoulders, your elbows flaring out from your body. Pause, then press the weights up and together to return to start.

Reverse Lunge

Stand tall, with your feet hip width apart and a dumbbell in each hand, palms facing your body. Take a slow, controlled step backward with one leg so that you鈥檙e聽in a large, staggered stance, your weight distributed equally between both legs. From here, lower your body straight down toward the floor as far as is comfortable. Pause, then press through the heel of your lead leg to return to standing. Perform all reps, then repeat on the opposite side.

Bent-Over Row

Stand with your feet hip width apart, and hold a pair of dumbbells with your hands just wider than shoulder width apart,聽palms facing each other. Push your hips back to lower your torso until it鈥檚 almost parallel to the floor. Brace your core. Squeeze your shoulder blades back and together, and pull through your arms聽to raise the weights to your waist. Pause, then slowly reverse the movement to return to start.

Goblet Squat

Stand tall, with your feet just wider than shoulder width apart, and hold a dumbbell vertically against the front of your chest, with both hands cupping the top end of the weight and your elbows pointing down. Brace your core. Push your hips back, and bend your knees to lower your body until your elbows just touch the insides of your knees. Pause, then slowly push through your heels to return to stand.

Shoulder Press

Sit tall on a bench, and hold a pair of dumbbells just outside of your shoulders, with your palms facing forward. Brace your core. From here, press the weights up and together until your arms are straight聽but not locked out. Pause, then slowly reverse the movement to return to start.

Suitcase Carry

Stand tall,聽with a single kettlebell on the outside of one foot, and squat down to grab the weight with a neutral, palm-in grip. Keeping your chest up and your core braced, stand up. Walk forward for as long as possible, keeping your torso upright and without leaning it聽to one side to counterbalance the weight. Squat back down to return to start. Switch sides.

Lat Pull-Down

Grab a lat pull-down bar, with your hands shoulder width apart and your palms facing away from you. Sit down at the pull-down machine so that your knees are tucked under the stability pads. Brace your core, and聽lean your torso slightly back.聽Squeeze your shoulder blades down and together, then pull through your arms to lower the bar to your collarbones. Pause, then slowly reverse the movement to return to start.

Palloff Press

Attach a D-shaped handle to a cable station, and set it to navel height. Clasp your hands around the handle, and step out until you have tension in the cable. Stand perpendicular聽to the machine in an athletic position, with the handle against your torso. Push the handle straight out from your torso until your arms are straight. Hold, and don鈥檛 let聽your torso rotate to one side. Pull it back to your chest. Perform all reps, then repeat on the opposite side.

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Casseroles are the unsung heroes of breakfast. Throw some ingredients in a pan, pop them in the oven, and you鈥檝e got an entire balanced meal聽ready聽to nosh on for a week straight. Here are聽three takes on the breakfast casserole聽that聽hold up well in the fridge聽and are packed with easy-burning carbs and muscle-building protein. Plus, they鈥檙e ridiculously tasty.

Butternut Squash, Prosciutto, and Goat-Cheese Strata

Don鈥檛 let the fancy name fool you: strata聽is code for casserole. , from marathoner, yogi, and registered dietitian Anne Mauney, combines carbs from whole-grain聽bread and squash, with plenty of protein and a healthy dose of fat from eggs, milk, goat cheese, and prosciutto.

Ingredients

• 3 cups butternut squash, cubed
• 1 medium yellow onion, chopped
• 2 teaspoons fresh thyme, chopped
• Olive oil
• Salt and pepper聽to taste
• 1 loaf (16 ounces) crusty whole-grain bread, cubed
• 3 ounces sliced prosciutto, roughly chopped
• 4 ounces goat cheese, crumbled
• 2 cups milk
• 6 large eggs

Directions

Heat the oven to 425 degrees.聽Place the butternut squash, onion, and thyme on a baking sheet. Toss with a drizzle of olive oil and a pinch of salt and pepper. Spread in聽a single layer, and roast for 15 to 20 minutes, until the squash is tender. Place the bread cubes in a large baking dish. Add prosciutto, the roasted squash mixture, and the crumbled goat cheese. Toss lightly to distribute. Combine the milk, eggs, and a pinch of salt and pepper in a bowl, and whisk to combine. Pour this egg mixture over the bread. At this point you can cover the dish and refrigerate it overnight to bake the next morning, or you can bake it immediately. Reduce the oven to 350 degrees. Bake the strata for about 40 minutes, until the top is browned and crisp and the center is set.

Maple-Bacon Baked Oatmeal

Step up your oatmeal game with eggs, bacon, brown sugar, and maple syrup. from registered dietitian Abby Langer packs in energy-boosting carbs to help fuel an active day.

Ingredients

• 8 to 10 slices raw bacon
• 2 tablespoons brown sugar
• 3 cups milk
• 2 eggs
• 陆 cup maple syrup
• 2 teaspoons baking powder
• 2 tablespoons melted butter
• 1 teaspoon cinnamon
• 录 teaspoon salt
• 4 cups large-flake oats

Directions

Preheat your oven to 400 degrees. Lay the bacon flat on a parchment-lined baking sheet and sprinkle it with brown sugar. Cook聽in the oven聽until the bacon is crispy, around 30 minutes鈥攂ut watch it closely, because it can burn in a second. Remove the bacon from the oven, let it cool a bit so you don鈥檛 burn your fingers, and then chop it into small pieces. Set aside. In a food processor, a blender, or a bowl, blend聽the milk, eggs, syrup, baking powder, butter, cinnamon, and salt until thoroughly combined. Pour the raw oats into a 9-by-13-inch聽baking dish, then pour the egg mixture on top. Add the cooked bacon and stir to mix. Put the dish into the oven and bake聽until the middle of the oatmeal is set, around 40 minutes.

Lean Steak, Egg-White, and Feta Casserole

Consider this casserole a second breakfast. Developed by registered dietitian Jim White, owner of in Virginia, it鈥檚 rich in protein and low in both fat and carbs鈥攊deal for jump-starting muscle recovery after hard morning workouts.

Ingredients

• Cooking spray
• 3 garlic cloves
• 1 cup roasted red peppers
• 戮 pound lean steak
• 12 eggs (12 egg whites, 2 egg yolks)
• 2 cups spinach leaves
• 鈪� cup feta cheese
• 1 tablespoon chopped parsley

Directions

Preheat the oven to 400 degrees. Lightly spray a cast-iron skillet with cooking spray. Mince the garlic,聽cut peppers into inch-long slices, and cube聽the steak.聽Separate the egg yolks and whites, then聽combine 12 egg whites and 2 egg yolks in a bowl and beat until well whipped. (Save the remaining yolks for another recipe if desired.) Warm聽a skillet over medium heat, then add the steak, cooking until it鈥檚聽lightly browned, about three to five聽minutes. Add the minced garlic and let brown. Add the red peppers and spinach, cooking until spinach wilts. Spread all of the ingredients聽evenly around the pan, then聽raise the heat to high and pour the egg mixture into the pan. Sprinkle evenly with feta cheese聽and season with salt and pepper to taste. Cook over聽high heat for about five聽minutes to allow the bottom and sides to set.聽Move the pan to the oven and bake until the eggs are fluffy and cooked, about 10 to 15 minutes. Raise the oven heat to low broil and cook the聽frittata until the surface has browned, about five聽minutes. Remove the pan from the oven, let cool, and garnish the dish with parsley.

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If you鈥檙e summiting fourteeners and sending 5.12s, strength training with resistance bands might seem too easy. But resistance bands offer the opportunity to train your body in ways that free weights just can鈥檛, explains Justin Kompf, a strength and conditioning specialist at fitness studio in Boston. When you鈥檙e training with body weight, barbells, or kettlebells, you鈥檙e working against gravity. Bands switch up the lines of force to strengthen new movement patterns, and they offer variable resistance: The more you stretch them, the 鈥渉eavier鈥� they get. So, when you perform a band-resisted push-up or squat, for example, the band applies the most resistance as you reach extension鈥攎aking the easiest part of the exercise significantly more challenging. Plus, resistance bands are cheap, light, and packable, making them one of the most adaptable training tools.

Add some stretch to your strength-training routine with these do-anywhere resistance band exercises. Let your body and the band鈥檚 resistance dictate the number of reps. As soon as your form breaks down, switch to a different exercise.

Resisted Push-Up

What it does: Improves total-body stability and strength through the core, shoulders, and chest.

How to do it: Sling a circular a resistance band across your upper back like a shawl, with either side looped around each of your hands. Get on the floor in a high plank position: arms fully extended and your body forming a straight line from head to heels. The band will run up your arms and across your back. It should feel very tight. From here, squeeze your shoulder blades together and drop into a military-style push-up as close to the floor as possible. Pause, then press through your hands to extend your arms and raise back up to a high plank.

Pallof Press

What it聽does: Trains anti-rotation, the core鈥檚 ability to resist outside forces.

How to do it: Loop a circular resistance band around a sturdy object at about navel height, grab the opposite end in both hands, and step away from the anchor point so the band runs taut and perpendicular to the front of your body. With knees slightly bent and feet about hip-width apart, hold your clasped hands at your belly button, elbows bent. Keeping your shoulders down, press your hands straight forward to extend the band, making sure not to let the band pull you to one side. Pause, then slowly bend your elbows to return your hands to your torso. Complete a full set before moving to the opposite side.

Resisted Squats

What they聽do: 翱惫别谤濒辞补诲听the glutes and quads in their strongest range of motion to improve power.

How to do them: Stand with your feet about shoulder-width apart inside a loose resistance band. Squat down as low as you can without your heels raising or torso falling forward, and loop the loose end of the band over your shoulders. From here, drive through your heels to extend your hips and knees and stand up straight. Pause, then slowly lower back down into a squat.

Face Pull

What it does: Strengthens the muscles of the upper back, helping reinforce shoulder strength and mobility.

How to do it: Loop a resistance band around a secure object at head height. Facing the anchor point, grab the two ends of the band with both hands, then step back until your arms are outstretched and the band is taunt. Allow a slight bend in your knees to stabilize yourself against the band. From here, keeping a stationary torso, squeeze your shoulder blades together and pull through your arms until your hands are next to your ears. Pause, then slowly release the tension until your arms are fully extended.

Good Morning

What it does: Strengthens the lower back, making it more resistant to injury.

How to do it: Stand inside a looped band, with one side running across your shoulders and the other side under the arches of your feet, as if you鈥檙e doing a resisted squat. From here, push your hips as far back as possible, allowing only a slight bend in your knees to lower your torso until it鈥檚 almost parallel with the floor, a similar movement to a deadlift. Pause, then press through your heels and extend your hips to return to standing.

Pull-Through

What it does: Strengthens the glutes and hamstrings while reinforcing a proper movement pattern for deadlifts.

How to do it: Loop a resistance band around a sturdy object close to the ground. With your back facing the anchor point and the band between your feet, grab the free ends of the band with both hands and step forward until there鈥檚 tension in the band. Stand tall (your body will have a slight forward lean) with your feet between hip- and shoulder-width apart and your hands, each holding one end of the band, together at the bottom of your pelvis. From here, push your hips back and allow a slight bend in your knees until your torso is just above parallel with the floor. Pause, then press through your heels and thrust your hips forward to return to standing.

Side Plank to Row

What it does: Develops core strength and total-body tension.

How to do it: Loop a resistance band around a secure object roughly a foot off the ground, and grab the free end with one hand. With your waist in line with the anchor point, get on the ground in a low side plank so you鈥檙e holding the band with your top hand, arm outstretched and the band just barely taunt. From here, keeping your body stationary, squeeze your top shoulder blade back and then pull through your arm to row the band to the side of your waist. Pause, then slowly release the tension until your arm is fully extended. Complete a full set before moving to the opposite side.

Lunge

What it does: Strengthens quads, glutes, and the muscles that surround your knee.

How to do it: Stand with one foot on top of a resistance band, loop the loose end of the band over your shoulders so it鈥檚 taunt, and take a giant step backward with your free foot so you鈥檙e in a split stance and your back heel is raised. From here, bend at the hips and knees to lower into a deep lunge. Pause, then drive through your front heel to raise back up to a split stance. Complete a full set before moving to the opposite side.

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In endurance sports, your lower body tends to get all the glory. But the truth is that your upper-body muscles鈥攅specially your shoulders鈥攑lay a huge role in your success.

Your shoulder marks the spot where your upper arm connects to the rest of your body (the glenohumeral joint) and the point at which all arm and some back movements begin (the rotator cuff). The shoulder helps you send at the crag, power up hills, and balance while you ski. It鈥檚 the most mobile, versatile joint in the body鈥攂ut it鈥檚 also the least stable, says Janet Hamilton, an exercise physiologist and coach with in Atlanta. This means that over time, especially with repetition鈥攁 hallmark of endurance sports鈥攜ou鈥檙e likely to see overuse injuries, pinched muscles or nerves, and damaged rotator cuff muscles.

Build shoulder strength and stability by integrating these exercises into your weekly workouts. Start with minimal loads, performing two to three pain-free sets of eight to 12 reps for each exercise. If anything hurts, stop immediately and correct your form. If the problem continues, talk to a physical therapist.

#1. Wall Slide

Stand tall with your heels, glutes, and back pressed flat against a wall. Bend your elbow to about a 90-degree angle, and place the back of your hands and arms as close as you can to the wall, without arching your back, so they form 鈥済oal posts.鈥� From here, with your chin tucked in, slowly slide your arms up the wall as high as you can, allowing them to straighten. Pause, then reverse the movement to return to start.

#2. Side Shoulder External Rotation

Lay on your side, and rest your head on your bottom arm. Hold a light dumbbell in your top hand, and hold it against your stomach with your elbow bent to 90 degrees and tucked into the side of your torso. From here, keeping your elbow in place, use your shoulder to rotate the dumbbell until it is directly over your torso. Pause, then slowly lower to start. Perform all reps, then repeat on the opposite side.

#3. Lat Pull-Down

Sit at a lat pull-down station and grab a long bar with your hands greater than shoulder-width apart and your palms facing away from you. Flex your core and maintain a flat back with just a slight lean backwards. From here, squeeze your shoulder blades down and together, then pull through your arms to bring the handle in front of your head to your collarbones. Pause, then slowly return to start.

#4. Push-Up

Get in a high-plank position with your hands slightly wider than and in line with your shoulders, your body forming a straight line from head to heels. Brace your core and keep your shoulders pulled back away from your ears. From here, bend your elbows to row your body down until your chest nearly touches the floor. Your arms should form 45-degree angles with your torso. Pause, then push through your hands to start.

#5. Hammer Curl to Press

Stand tall with your feet hip-width apart and a dumbbell in each hand down at your sides, palms facing in. Pin your shoulders in place and brace your core. From here, simultaneously curl both dumbbells to your shoulders, then press them directly overhead until your elbows are nearly straight with a micro-bend and the weights almost touch. Make sure not to arch your back as you press the weights overhead. Pause, then slowly reverse the movement to return to start.

#6. Scaption Raise

Stand tall with your feet hip-width apart and a dumbbell in each hand down at your sides, palms facing in. Pin your shoulders in place and brace your core. From here, raise both weights at a 45-degree angle toward the sides of your body until they reach shoulder height. Pause, then slowly lower to return to start.

#7. Stability Ball Rear-Delt Raise

Lie facedown with your torso on a stability ball and your legs spread shoulder-width apart, toes braced against the floor for support. Your body should form a straight line from head to heels. Brace your core. Holding a dumbbell in each hand, let your arms hang at your sides toward the floor, palms facing in and with a slight bend in your elbows. From here, maintaining that bend, squeeze your shoulder blades together to raise the weights to your sides until they are parallel with your shoulders. Pause, then slowly lower to start.

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Whether you鈥檙e gym-averse, looking to track your latest vert, or trying to perfect your swim form, the right app can help you reach your training goals, says Los Angeles鈥揵ased personal trainer . But with countless options hitting the market every day, it can be hard to find the right fit. We want you spend your time training and playing outside, not scouring the app store, so we picked Donavanik鈥檚 brain for the best options that meet outdoor athletes鈥� needs. Here are his seven picks.

1. Freeletics Bodyweight

To get strong and lean without picking up a weight, , Donavanik says. It creates personalized 10-to-30-minute bodyweight workouts, pulling from a library of more than 140 different exercises. The routine is based on how often you want to work out, your performance goals, and your fitness level. After each workout, the app analyzes your work and adjusts future training sessions accordingly.

2. FitRadio

Although not a traditional training app, 鈥檚 music and remixes keep the outdoor athlete dialed in when they鈥檙e cruising on singletrack or pushing the pace during a tough uphill climb. Input your planned running/cycling/climbing cadence ahead of time, and the app will suggest playlists to keep up. 鈥淭here鈥檚 nothing worse than being in the zone during a run and having a super-slow-tempo song come on and mess with your momentum,鈥� Donavanik says.

3. Asana Rebel

Yoga is key for boosting mobility, recovery, and core strength, but it鈥檚 often neglected by outdoor athletes who spend most of their time logging big miles. This simple follow-along makes getting started so much easier, Donavanik says. 鈥淎ll you need is the download and an exercise mat.鈥�

4. Strava

remains one of the best tools to track your training on a per ride/run basis and from a more meta perspective. It provides real-time feedback on pace, distance, and elevation gain and maintains a record of all your previous efforts. To bring out your competitive side, the app creates public leaderboards for local loops and straightaways, plus monthly challenges for you and your community.

5. MoonBoard

It鈥檚 not designed for outdoor use, but the indoor climbing app can improve all your trips to the crag, Donavanik says. Use it to explore, sort, and filter thousands of climbing problems. Sync it to any (found at many local climbing gyms) to see the problem illuminated on the wall. You can also save your favorite problems and connect with other climbers for group training sessions.

6. AllTrails

Discover, rate, and save more than 50,000 trail maps around the world with , while gaining access to info on difficulty, special features, and user reviews and photos. The app also gives you driving directions for getting straight to the trailhead鈥攑erfect for staying fit on the road where you鈥檙e less sure of your surroundings.

7. MySwimPro

鈥淎 lot of people hear how great swimming is for fitness and health, but they have no idea how to create a workout around it. This is a great solution,鈥� Donavanik says. gives structured swimming plans and video demos to help you build from the ground up.

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The pasta-based carbo load has a confusing reputation. First, an imperative pre-race ritual, then a gut-bombing enemy of PRs, it鈥檚 now back in the mainstream as a beloved part of the endurance athlete鈥檚 diet鈥攕o long as it鈥檚 done right.

We鈥檙e not talking about a heaping plate of mom鈥檚 famous lasagna or your grandma鈥檚 chicken parm, which could still lead to some serious GI distress the next day, thanks to high calorie and fat counts. But if you use pasta as a vessel for other nutrient-rich foods, it can serve as a 鈥渟ource of slow-digesting, complex carbohydrates that鈥檚聽high in fiber, B vitamins, and protein, depending on what kind of noodle you use,鈥� says Maria Dalzot, a registered dietitian, USATF National Trail champion, and member of the La Sportiva Mountain Running team. Even old-school white noodles have a place at the table: the simple sugars offer a quick dose of easy-to-digest energy, making them the perfect choice for a pre-workout meal.聽

To prove the power of pasta, we asked six athletes to share their go-to dish for powering their toughest workouts and races.

Ryan Atkins

So Fresh and So Clean Linguine

Why it works: 鈥淚 like that the sauce is mostly vegetables,鈥� says . 鈥淚t鈥檚 delicious, and the large amount of carbs is great for fueling long, hard runs.鈥� Plus, because those carbs are delivered with minimal fat and protein, they take less time to digest. That makes the pasta dish a perfect pre-run meal, Dalzot says. As an added bonus, the herbs provide a hearty dash of polyphenols, protective plant compounds with anti-inflammatory effects.

Ingredients

• 1/2 package linguine (whole wheat or white)
• 1 white onion
• 1 red pepper
• Avocado oil to taste
• 1 large tomato, chopped
• 1/2 teaspoon oregano
• 1/2 teaspoon basil
• 1/2 teaspoon thyme
• 1/2 teaspoon rosemary
• 1/2 teaspoon fresh ground pepper
• 2 cups chicken broth
• 1/2 cup sun-dried tomatoes
• 3 tablespoons goat cheese

Directions

Chop up the聽onion and red pepper. In a pan, fry both in聽avocado oil for about ten聽minutes, or until the onion is translucent. Stir in the tomato, oregano, basil, thyme, rosemary, and pepper. Fry for four more minutes. Pour contents from pan into a large blender. Add the chicken broth, sun-dried tomatoes, and goat cheese. Blend until smooth. Cook pasta according to the instructions on the box. While the pasta is cooking, reheat the sauce in a frying pan. Strain the cooked pasta聽and serve in bowls topped with the sauce. Makes enough sauce for three聽but can be stretched to serve four.聽

Suzi Swinehart

Ultrarunner and

Savory Keto Noodles with Bacon

Why it works: 鈥淚鈥檝e been following a ketogenic diet for the past 15 months,鈥� says . 鈥淵et sometimes I just miss things like noodles, so I鈥檒l modify some of my favorite dishes.鈥� To get her pasta fix while adhering to her low-carb, high-fat diet, Swinehart subs out whole-grain and refined pasta for traditional Japanese shirataki noodles, a thin translucent noodle made from the konjac yam. If you鈥檙e not keto, try this recipe with whatever noodles you prefer. 聽

Ingredients

• 6 bacon slices
• 3/4 cup onion, diced
• 1 cup chopped mushrooms
• Garlic salt to taste
• 2 cups heavy whipping cream
• 2 tablespoons chicken broth
• 1 1/2 cups Parmesan cheese
• Chicken (optional)
• Steamed broccoli (optional)
• Better than Noodles Organic Konjac Noodles
• Parsley or cilantro for garnish

Directions

Heat the bacon on the stove until it鈥檚 cooked to your liking. Set aside. Use the bacon grease to saut茅 the onion, mushroom, and garlic salt. Remove from heat and set aside with the bacon. Combine and cook the whipping cream, chicken broth, Parmesan cheese, and additional garlic salt in a saucepan, stirring constantly for a few minutes. Once the cheese is melted, add to the聽bacon and vegetables. If you want, add cooked chicken, too. Drain water from noodles package and rinse under cold water. Add the noodles to the sauce mixture and heat to your desired temperature and pasta texture. Plate on top of steamed broccoli, if desired. Top with parsley or cilantro. Makes three servings.

Alia Gray

Gnocchi with Beef Chuck Roast

Why it works: 鈥檚 go-to pasta dish is actually potato-based gnocchi. 鈥淧otatoes are a carbohydrate, so this dish would provide ample energy for a runner,鈥� Dalzot says. The beef, meanwhile, offers extra protein, iron, and zinc. 鈥淶inc is important in the development of white blood cells, which help to maintain the integrity of your immune system and defend your body from infection,鈥� Dalzot says.

Ingredients

• Gnocchi, premade or homemade (Gray recommends聽Smitten Kitchen鈥檚 step-by-step recipe, found )
• 3 pounds boneless beef chuck roast
• 8-ounce can or box of diced聽tomatoes
• 1 clove garlic
• Salt and pepper聽to taste
• Several splashes of red wine

Directions

Preheat the oven to 300 degrees. Tie the meat with some cotton butcher鈥檚 twine (you can ask the butcher for some if you don鈥檛 already have it) to help it hold its聽shape. Place in a Dutch oven. Pour the tomatoes and juice聽over the meat and sprinkle in garlic cloves (you can leave the paper casing聽on). Season with salt and pepper and add some generous splashes of red wine. Bake until very tender, usually between three and four hours. The meat should shred easily when you cut it. Place some cooked gnocchi in a bowl and spoon聽meat and red sauce over it. Add a couple of garlic cloves as well. Serves聽six hungry people.

Stefanie Bishop

Lentil Penne with Butternut Squash and Heirloom Tomatoes

Why it works: 鈥檚 favorite dish is a meat-free option that鈥檚 still hearty and high in protein, thanks to lentil pasta. 鈥淟entils are a one-two carbohydrate-protein punch,鈥� Dalzot says. Lentil noodles can have two to three times more protein than white noodles聽and twice as much fiber. As such, they鈥檙e wonderfully filling, satisfying and a great staple in a vegetarian athlete鈥檚 diet. However, beware that if you don鈥檛 typically eat high-fiber foods right before a run, you could be headed right back to聽the nearest Porta-Potty. 鈥淚 usually make the whole amount, share it with somebody, and have an additional serving for leftovers the following day,鈥� Bishop says.

Ingredients

• 1 small (1 to 1 1/2 pound) butternut squash, peeled and cut into half-inch pieces
• 3 tablespoons extra virgin olive oil, plus extra for drizzling
• 8 ounces red lentil penne
• 2 to 3 cloves garlic, minced
• 1 pound聽baby heirloom tomatoes, halved
• 8 to 10 sprigs fresh thyme, stemmed
• 1/4 cup fresh basil leaves, thinly sliced

Directions

Preheat oven to 400 degrees. In a bowl, toss butternut squash with one tablespoon of the olive oil聽and a pinch of salt and pepper. Transfer to a baking sheet and bake for 20 to 25 minutes until lightly caramelized, stirring halfway. While the squash is baking, cook the penne according to box directions, or until al dente (about 5 minutes). While the penne is cooking, heat two tablespoons of olive oil聽in a large pan. Lightly saut茅聽the garlic over low to medium heat, making sure it doesn鈥檛 brown. Add the聽tomatoes, thyme, and salt and pepper to taste. Cook for two to three minutes, leaving聽the tomatoes firm. Toss the penne and squash into a pan with the tomato sauce until mixed. Serve sprinkled with the聽basil and an extra drizzle of olive oil. Serves three to four.

Scott and Christin Panchik

Chicken Parmesan with Meat Sauce

Why it works: 鈥淭his is one of our favorite meals to make after a long, high-volume training day,鈥� says . Dalzot agrees: this chicken parm recipe is ideal for a post-workout meal, thanks to the large amounts of calories, carbs, protein, and fat. 鈥淭he protein and fat take longer to digest, so you don鈥檛 want the digestive system diverting blood from your working muscles during your workout,鈥� she says.

Ingredients

• 8 ounces hot Italian sausage links
• 8 medium tomatoes, peeled and cored
• 1 medium onion
• 2 teaspoons oregano
• 1 teaspoon salt
• 6 ounces tomato paste
• 1 clove garlic (whole)
• 1 pound ground beef
• 1/2 cup of fine bread crumbs
• 1/2 pound fresh mushrooms sliced
• 2 chicken breasts
• 2 eggs, beaten
• Flour
• Italian bread crumbs
• Coconut oil (about 4 tablespoons)
• Shredded cheese of your choice
• Roasted red pepper fettuccine

Directions

Cut sausage into one-inch pieces and brown slowly in a small skillet. While that鈥檚 cooking, place tomatoes, onion, oregano, and one teaspoon salt in food processor just long enough to chop onions. Pour into a large saucepan and add tomato paste and garlic. Bring to a boil then reduce heat to a聽simmer. Drain sausage on paper towels and add to the simmering sauce. Combine the ground beef and聽fine bread crumbs and add to the simmering sauce, adding salt and pepper to taste. Cover saucepan and continue cooking for about two hours on low heat. About 15聽minutes before the sauce is finished cooking, add the mushrooms and remove garlic clove. Preheat the oven to 270 degrees. Pound chicken breasts slightly to聽flatten. Dredge in egg, then lightly cover in flour and Italian bread crumbs. Melt the coconut oil in a large hot skillet. Pan sear each side of the chicken until golden brown, then place on a baking sheet or shallow pan聽and top with聽sauce and shredded cheese. Bake in preheated oven about 20 to 25 minutes, depending on the thickness of the chicken. While the chicken is baking, boil water and cook pasta. Serves two.

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Proper rest is critical to performing your best and staying healthy, says , a New York City鈥揵ased strength and conditioning coach and endurance runner. Nailing the recovery process leads to increased muscle synthesis, a healthier central nervous system, and more balanced hormone levels. More important, it鈥檚 crucial to making sure your body can deliver when you ask it to.

But recovery doesn鈥檛 mean a weeklong date with your couch and a Netflix binge. It鈥檚 a deliberate process, albeit one that for many of us remains haphazard, with no real strategy.

No longer. We had experts outline a step-by-step guide for you to follow after a particularly vigorous workout or race in order to optimize your recovery, maximize your performance, and reduce the chance of injury.

Immediately After Your Workout

Roll It Out

Hitting the foam roller after a workout is crucial for relieving the tightness that forms in muscular connective tissue when your body is under the stress of a tough effort. According to , rolling out your muscles after a workout can help reduce delayed-onset muscle soreness and up your game in subsequent workouts.

鈥淔oam rolling is a great way to check in with the body to pinpoint where exactly you are holding tension. Just get your body onto the roller and follow the sore areas,鈥� says Daly. When you hit a trigger point or tight spot, pause and work on it for a few seconds until it gradually dissipates.

Over time, this will help restore the muscles鈥� length and mobility while decreasing overall stiffness, says Dan Giordano, co-founder of . While the tightness and soreness of an athlete鈥檚 body on any given day should dictate how long you spend rolling, one to two minutes for each limb and your trunk is a good starting estimate.

Eat Carbs and Protein

The post-exercise window during which your food directly aids your body鈥檚 recovery is much larger than we once assumed. (Current suggests it may last up to 24 hours.) That said, you should still focus on getting a balanced meal not long after you cross the finish line, before the rest of the day gets away from you with post-race festivities. While the specific carb-to-protein ratio will differ based on your specific workout, a good rule of thumb is to include more carbs than protein on your plate and to up the number of complex carbs after an intense effort like a race.

Protein helps to rebuild your muscles, while the carbs help you replete your body鈥檚 reserves of glycogen鈥攃arbs housed in the liver and muscles. Try oatmeal and eggs, Greek yogurt and fruit, or chicken and whole-grain pasta.

That Night

Get Some Zzz鈥檚

鈥淪leep is the number one thing you can do for your body to improve performance and enhance recovery. It helps muscles rebuild, restores energy levels, and facilitates the body鈥檚 return to homeostasis鈥攊ts most stable state,鈥� says Daly.

A lack of sleep could seriously work against your training and, ultimately, your race performance. Without enough shut-eye, your muscles can鈥檛 . While one or two nights of poor sleep might not affect your performance, consistently low hours of sleep will. Begin to prioritize getting six to eight hours the same way you do your weekly mileage.

The Next Morning

Eat a Good Breakfast

Recovery continues the following day, starting with your first meal. Again, focus on getting a mix of protein and carbs, and then add some healthy fats, says Valdez.

Don鈥檛 skip your regular wake-me-up cup of coffee. A published in the Journal of Pain showed that exercisers saw an almost 50 percent drop in delayed-onset muscle soreness when they drank some joe. Apart from making your morning easier, caffeine has pain-relieving properties, which is why it鈥檚 an ingredient in many over-the-counter medicines.

Meditate

shows that meditation can lessen stress and anxiety, reduce blood pressure, increase blood flow to the brain, and mitigate physical pain鈥攁ll key contributors to full recovery.

Fortunately, meditating doesn鈥檛 (and shouldn鈥檛) have to require a huge effort. Try spending just five to ten minutes visualizing your race or your favorite route, run, ride, etc. Get specific, suggests Daly, and focus on the positive outcomes.

During Your Next Workout

Learn to Love Light Cardio

The day after a tough workout or a few days after a race鈥攅ssentially once you feel like you can walk normally鈥攖ry a light run, ride, or swim. Your muscles are still in repair mode from the micro-traumas created within your muscle fibers during your latest effort. Gentle movement allows them to repair themselves and come back stronger for the next one.

Aim for something easy enough to prevent you from causing further damage to the muscle fibers, but also active enough to jump-start blood flow, which brings oxygen and nutrients to the targeted area and helps the body recover, Daly says.

This light cardio can be anything from a walk through the park to a three-to-five-mile bike ride around town to a ten-to-20-minute swim.

Try Some Yoga

The downtime after a race is a great time to work on restorative practices such as yoga and mobility, says Daly. These restorative practices not only improve circulation but also help to reduce future injury by correcting musculoskeletal issues through increased flexibility and mobility. 鈥淗owever, yoga can be a pretty intense workout, so I recommend a beginner鈥檚 hatha or restorative class for nonyogis,鈥� says Daly.

The goal of going to a yoga class as part of recovery is to take each joint in the body through its full range of motion, Daly adds, not intensity. You want to move differently than you would doing a regular workout day, without overly taxing the body and muscles.

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With a roster of muscles ranging from the powerful glutes to the small and agile abductors, the hips control practically all your movements. Almost every endurance athlete overworks some hip muscles while underworking others, causing severe imbalances: Runners are infamous for having weak hip adductors鈥攖he muscles on the side of the hip that help you step laterally鈥攚hile cyclists tend to have massive quads and tiny glutes.

鈥淎s a result, they鈥檙e at greater risk of injury,鈥� says physical therapist Ioonna F茅lix, clinical supervisor at the Hospital for Special Surgery鈥檚 Sports Rehabilitation and Performance Center in New York City. Many times, those injuries manifest themselves in ways that seem entirely separate from your hips, like IT band issues, , or .

The good news is that a well-rounded strength-training program鈥攍ike the one F茅lix provides below鈥攃an target every muscle in your hips to build better overall strength. Add this routine to your workout two or three times a week to target every muscle in your hips. For each move, complete three rounds of ten reps. If it鈥檚 a single-leg exercise, repeat those reps on each leg.

1. Single-Leg Squat

What it works: Using your hips and glutes one leg at a time will reveal imbalance and eventually help correct it. If you have poor mobility, start by using a bench or box to land鈥攜ou鈥檒l want the added stability.

How to do it: Begin with a 20- to 30-inch box or bench right behind you. Straighten one leg and lift your foot in front of you, bend your standing leg, and push your hips back as far as possible as if you鈥檙e squatting on two legs, but just doing it on one. Continue until your butt hits the bench, pause, then squeeze your glutes and drive through your planted heel to stand up. Do not relax and release the tension in your muscles as you sit. Repeat this movement, alternating sides each time. (Once you master lowering to touch your glutes to the bench, lower the bench or try lowering to the floor.)

2. Barbell Deadlift

What it works: One of the most effective exercises for developing full-body strength, this move targets the muscles at the back of the hips while engaging the core for overall stability.

How to do it: With your bar on the floor in front of you, place your feet slightly narrower than hip-width apart. Make sure the bar is as close to your shins as possible, and position your hands on the bar, just outside your shins. With your shins perpendicular to the floor, flex your hamstrings and lift your butt up and back, extending your legs so they鈥檙e nearly straight, with only a slight bend in the knee. Slide the bar up and toward the shins. Then, bend your knees slightly and proceed to lift the bar all the way off the floor in a straight line. Extend your hips fully at the top and stand tall with neck relaxed, arms straight. Pinch your shoulder blades together, squeezing your abs and glutes. Keeping the bar close to your body and with a straight back, reverse the movement. That鈥檚 one rep.

3. Hip Extension

What it works: Also known as 鈥渄onkey kicks,鈥� these isolate the gluteus maximus, which is commonly weak in cyclists and anyone whose sport makes them quad dominant.

How to do it: Begin with your hands and knees on the floor in a tabletop position. Grab a resistance band and hold it directly beneath your shoulders. Loop one foot through the band so it sits halfway down the foot. When ready, move only the banded leg backward, keeping the knee at a 90-degree angle. Your foot should be facing the ceiling, and your hip, thigh, and knee should all be in alignment and parallel to the floor. As you move your leg backward, focus on contracting the glute and not moving the knee joint. When you can鈥檛 extend back farther without changing your leg position, stop. Slowly lower to the start position. That鈥檚 one rep. Repeat this movement, alternating sides each time.

4. Standing Hip Abduction

What it works: The standing hip abduction primarily targets the hip flexors but also hits the groin and hip adductors.

How to do it: Stand up tall while holding onto a sturdy object like a chair, or rest your hands on a wall. Keeping your back straight and core tight, raise one leg up and lift it out to the side and away from your body, keeping your leg straight. Pause for one to two seconds, then return to the start position. That鈥檚 one rep. Repeat this movement, alternating sides each time.

4. Bulgarian Split Squat

What it works: A single-leg strength exercise that targets the quads, glutes, and hamstrings and is a sure-fire way to improve balance and stability.

How to do it: Put a 20- to 36-inch box behind you. With your feet hip-width apart, lift your leg and place the instep of your rear foot on the bench. Lower your hips toward the floor so your rear knee comes close to the floor, keeping your back straight. As you descend, make sure you don鈥檛 bend the torso excessively forward and your front knee does not pass your front toes. Pause when your rear knee is close to the floor and your front quad is parallel with the floor, then drive through your front heel to return to the start position. Repeat this movement, alternating sides each time.

5. Monster Walk

What it works: Monster walks are great for the hip adductors in the outer thigh and the lateral glute. They also fire up the hip flexors and extensors.

How to do it: Loop a mini resistance band just above your knees, and stand with your knees slightly bent and feet hip-width apart. Take a giant diagonal step forward with your right foot, then follow it to your left. Alternate your lead foot with each step. Repeat, stepping diagonally backward.

6. Barbell Back Squat

What it works: No workout is complete without squats, which strengthen the glutes, hamstrings, and quads while engaging your core and back.

How to do it: Rest the barbell across the upper traps on the back of your shoulders, as if it鈥檚 sitting on the collar of your shirt. Begin with your feet about shoulder-width apart, toes pointing about 15 degrees out, then widen your stance as needed so you鈥檙e comfortable. Make sure your knees are pushed out and your glutes stabilize your position. When you鈥檙e ready, push your glutes back as if you鈥檙e sitting in a chair. Aim for dipping your butt below your knees, but go down as far as you can without bending forward or losing balance. When you get the bottom of your squat, squeeze your glutes and drive up and through your heels back to start position.

7. Single Leg Deadlift

What it works: Switch up the regular deadlift to help improve hip mobility and stability.

How to do it: Grip the barbell so you鈥檙e standing straight with the barbell at arm鈥檚 length in front of your thighs. Kick your left leg back so it鈥檚 just off the floor. Bend over so you鈥檙e hingeing at the hip while allowing only a slight bend in the right knee, and lower the barbell to the floor while keeping it close to your body. Pause at the bottom, then reverse the movement back up to the top. That鈥檚 one rep. Repeat this movement, alternating sides each time.

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It鈥檚 easy(ish) to eat the right foods at home. On the road, it鈥檚 much more difficult. But elite athletes, who abide by strict nutrition plans while traveling nonstop, have to figure it out. For outdoor athletes, competitions typically take them to small, rural towns all over the world鈥攑laces where an abundance of nutritious food or sport-specific packaged goods may not be readily available. So how do they do it? We asked nine athletes for their most reliable on-the-road eating hacks.

Joan Benoit Samuelson

of the first-ever women鈥檚 Olympic marathon

鈥淎 lot of people travel with different tinctures and supplements and gels, but I try just to be dependent on what is in my immediate environment at the time. I can usually adapt pretty well, but if I鈥檓 going somewhere that I know might have nutritional shortcomings, I try to bring along foods with me that I think I might need. I鈥檓 not very scientific about it. If I鈥檓 traveling domestically, I鈥檒l pack whatever is in season and growing in my garden. I also make oatmeal and chocolate chip cookies that are great to eat before a run.鈥�

Carl Decker

Five-time Downieville All-Mountain

鈥淚鈥檓 a big fan of the banana and peanut butter snack hack. The banana gives you some volume and fills you up, and the peanut butter鈥檚 fat and protein keep you that way. And once you lick the spoon, there鈥檚 no cleanup. Just peel the banana and add (preferably natural) peanut butter to each banana bite. Then maybe just eat a couple spoonfuls of pure peanut butter for dessert if you鈥檙e particularly deserving. I鈥檒l eat a PB banana to augment a breakfast before a big ride or as a midnight snack at least a couple times a week. It tastes great, it鈥檚 cheap, and it鈥檚 pretty healthy. When I travel, I often bring a jar of PB with me. I tend to eat a lot of it, and the brands I prefer can be hard to find in some areas鈥攅specially overseas. A word of advice: Keep it in your checked bag. I鈥檝e yet to smuggle a container of peanut butter through airport security. Losing your peanut butter is always a sad way to start a trip!鈥�

Devin Logan

and Olympic slopesetyle silver medalist

鈥淲hen I鈥檓 on the road, it鈥檚 really important for me to stay on top of my protein intake. You鈥檒l always find a peanut butter protein bar in my backpack and in the pocket of my jacket while I鈥檓 skiing. I also like to grocery shop wherever I am and find lodging with a kitchen so I can prepare my own meals.鈥�

Dean Karnazes

of 鈥楿ltramarathon Man: Confessions of an All-Night Runner鈥�

鈥淢y biggest nutritional travel hack is packets of smoked salmon. I find smoked salmon healthier and more satiating than beef jerky. I used to carry tubs of sardines in olive oil, but open one of those in a plane and you get a lot of angry stares from fellow passengers. Rightly so.鈥�

Nikki LaRochelle

of the 2017 U.S. ski mountaineering team

鈥淩ule number one is avoid McDonald鈥檚. I also don鈥檛 worry about how long something has gone unrefrigerated. If you鈥檙e able to throw this caution to the wind, you can really optimize your travel food options. I鈥檓 keen on stealing my kid鈥檚 string cheese. Other options include carrots and hummus, , apples, , and dark chocolate. Also, pro tip: Bringing loud snacks (carrots, apples) is a great way to forge new friendships on airplanes鈥OT. But you鈥檒l never see them again. So rule number two is loud snacks with no concern regarding refrigeration.鈥�

Rebeccah Wassner

鈥淚 travel to races up to 15 times a year, and I always pack my own food. One of my favorite things to pack is bone broth. I either make my own or take , which is just as good and much more convenient. I find that it helps me eliminate that run-down feeling from a long flight or car drive. It鈥檚 also a great way to hydrate while packing in some extra nutrients before a race. To keep it fresh, I freeze the broth ahead of time, pack it in a PackIt cooler, and stick it in my bike travel bag.鈥�

Todd Wells

Five-time ultra cycling

Sponsored by Clif, Wells always travels with tons of the company鈥檚 bars on the plane. 鈥淥ther than that, I always bring rice and to eat as my prerace meal. I know I can digest it quickly, it doesn鈥檛 mess up my stomach, and I know how much energy I can expect out of it. Nutella is easy to find everywhere, and I usually buy frozen rice at the supermarket and nuke it in the morning before my race. Every hotel has a microwave, and if you don鈥檛 have a fridge, a cooler or bucket of ice keeps the Nutella cold enough to store.鈥�

Diego Estrada

and top American finisher at the 2016 Chicago Marathon

鈥淚 don鈥檛 really pack much aside from some . But once I get checked in at my hotel, I look for the nearest grocery store and buy some easy-to-find snacks like strawberries, raspberries, pistachios, Wheat Thins, and cereal.鈥�

Sasha DiGiulian

World champion

鈥淚 make my own trail mix and bars to bring on trips. I鈥檒l make a stop at the Whole Foods bulk section before taking off and buy an assortment of different nuts and dried fruits to concoct something that tastes like home and keeps me satisfied.鈥�

The post Tricks from 9 Pro Athletes for Eating Well on the Road appeared first on 国产吃瓜黑料 Online.

You鈥檒l be hard-pressed to find an athlete who has never performed a push-up. Performing it correctly, though? That鈥檚 another matter entirely. No matter how simple the push-up might look, it鈥檚 actually a very complicated, technical movement, says , a New Jersey鈥揵ased trainer and Spartan SGX coach. Even the most advanced athletes make egregious errors when performing a push-up, negating some of its benefits.

鈥淭he push-up is an excellent bodyweight movement for building upper-body endurance鈥攑rimarily in the chest and shoulders,鈥� says Barroso. 鈥淏ut it鈥檚 also crucial for core strength and teaching those muscles to work under fatigue鈥攁 must for anyone in an endurance sport鈥�

Barroso recommends athletes perform push-ups between periods of running, biking, swimming, or other endurance activities. By combining aerobic stints with anaerobic-based push-ups, you stand to improve both your lactic and pain thresholds, meaning you can fight fatigue better whenever you want to perform.

Another option: combining push-ups into your regular strength routines. Push-ups鈥攍ike other large compound movements, including lunges, pull-ups, deadlifts, and squats鈥攎ake for great total-body circuits. Looping them together, one right after the other, hones your muscular endurance while improving cardiovascular power.

Here, Barroso explains the nitty-gritty of proper push-up technique and suggests three push-up variations for next-level results.

The Basics

The Conventional Push-Up

How to Do It: Get on the floor on all fours, and place your hands shoulder-width apart so your shoulders, elbows, and hands are stacked. Step both feet back behind you, hip-width apart, so that your body forms a straight line from head to heels, similar to a plank position. Your head should face down just slightly above the tips of your fingers. Squeeze your glutes and core as tight as possible. Then, to fire up your back muscles, think about rotating both of your hands out and away from your chest and shifting your shoulders down from your ears. You should feel your shoulder blades pin down and back, as if they were squeezing an orange. You want to maintain this shoulder position throughout the entire exercise.

From here, inhale deeply and slowly lower your body in one straight line toward the floor. As you do so, allow your elbows to flare out roughly 45 degrees from your body, not straight out to the side or completely tucked into your sides. When your chest just barely touches the floor, pause, then forcefully exhale and press through your hands to return your body to the starting position.

For a More Stable Core

The Rotational Pushup

puts the core muscles鈥攅specially the obliques鈥攗nder increased tension, making it a challenging addition to any core workout.

How to Do It: Start in a conventional push-up position, then lower as you would normally. As you push back up to the starting position, raise one hand off the floor and, extending it up toward the ceiling, rotate your torso until your chest is perpendicular with the floor and your body forms a 鈥淭鈥� shape. Rotate your torso to lower your hand back to the floor, perform another push-up, and repeat the arm lift on the opposite side.

For Explosive Strength

The Depth Push-Up

, the depth push-up increases the upper body鈥檚 ability to activate fast-twitch muscle fibers. That鈥檚 vital to powering the last leg of any race.

How to Do It: Get into push-up position, but with your hands on top of a medicine ball, slightly closer than shoulder-width apart. Quickly remove both bands from the ball, landing on the floor with a gentle bend in your elbow, your hands slightly wider than shoulder-width apart, and your chest just barely touching the ball. After you land, push through your hands to extend your arms straight and place both hands back on top of the ball.

For Stronger Triceps

The Triceps Push-Up

A takes the focus off of the chest and onto the triceps.

How to Do It: Lower into a conventional push-up, but tuck your elbows against the sides of your torso. Press through your hands and extend your triceps to raise back up to start.

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