Improving your running game might actually include running games. Sure鈥攖he standard, tried-and-true programming and drills are your best bet for advancing as a runner. But if you feel like you鈥檙e in a rut with your training or need a break from the usual running workouts, why not try something different? Whether it鈥檚 a game learned in high school track or a creative drill introduced by a fellow athlete, there are plenty of fun ways to shake up the routine and introduce a change of pace.

We asked three accomplished run coaches to share some of their favorite out-of-the-box (and effective) exercises that benefit athletes鈥� running form, endurance, and mental fortitude. Their suggestions include games and circuits that incorporate speed work and pacing, as well as other essential skills that runners need to practice.

Here are five fun and untraditional workouts to get your heart pumping and improve your running.

1. Group Run Pace Game

Ben Rosario is the CEO of as well as the former head coach of the HOKA NAZ Elite professional distance running team in Flagstaff, Arizona. Having coached athletes for over 20 years, he鈥檚 a big advocate for injecting creative running workouts in training (alongside standard programming). 鈥淭he mind needs to be stimulated as well, not just the body,鈥� he says. 鈥淲e can鈥檛 expect athletes to do the same thing week in and week out and not get bored.鈥� Rosario likes to play a pacing game in group runs.

How to Do It

1. If you鈥檙e in a group of eight people, for example, you start by placing scraps of paper numbered one through eight in a bowl or hat.
2. Mix them up, and have each runner draw one, keeping their number to themselves.
3. During the run, each person picks a moment to increase the pace for the same number of minutes as the number they drew鈥攁nd everyone else has to keep up for that amount of time. This continues throughout the run with each person changing the pace for their allotted number of minutes, and everyone matching their pace.

鈥淣one of your running buddies know when the surge is coming, but they have to keep up,鈥� Rosario says. 鈥淚t鈥檚 this fun way to accomplish some pace change without it being so monotonous.鈥�

An alternative take on the game is to have a designated person call out a number. The person who drew that number would then choose the pace for the same number of minutes (so if you draw an eight, you’ll lead for eight minutes). The pace could be fast or slow鈥攂asically a follow-the-leader .

2. Hill Circuits

As Olympic distance runner Frank Shorter once said, . Rosario finds that doing hill circuits, or building a training run around varied terrain, is a great way to mix things up.

How to Do It

1. First, find an area that has hills of varying lengths as well as some flat surfaces鈥攖his could be at a park, in a neighborhood, on roads, etc.鈥攁nd create a loop of your preferred distance.
2. From there, you鈥檙e basically playing the hand that nature has dealt. You might be popping up a short hill at a 5K effort, then steadily climbing up a long hill at marathon effort, then running a 200-meter flat stride at your mile effort, and so on.

鈥淭he beauty of hill circuits is that they can be done anywhere, and because you鈥檝e run up and down varying grades at different zones, you鈥檝e gotten a really complete workout,鈥� Rosario says.

3. Pursuit

, a running coach,听likes to insert some fun into running workouts with a game called Pursuit. To play, runners start on opposite ends of the track and try to catch a designated runner. There鈥檚 no set distance in this game, just the objective to not get caught. 鈥淭his is deceivingly hard and requires a lot of strategy,鈥� Browning says.

How to Do It

1. Get a running buddy of similar ability and speed. Start on opposite sides of the track.
2. Both athletes start running in the same direction.
3. The interval ends when one runner catches the other.

Browning allows runners to rest about two to three minutes between rounds and repeats the game three to five times, rotating the pairs if there are more than two runners present.

4. Fox and Hound

Another workout that Browning uses with his athletes is essentially a reverse game of tag, where the whole group of runners tries to tag just one person. 鈥淥ne runner is the fox, the others are the hounds,鈥� Browning explains. 鈥淭he fox tries to keep from getting caught for a predetermined amount of time; if they鈥檙e caught, the interval ends and the game resets.鈥� This chase-based interval workout uses a looped path in a park rather than the track so that runners can spread out.

How to Do It

1. Choose a 400鈥�800m loop in a park.
2. One runner (the Fox) gets a ten- to 30-second head start.
3. The others (Hounds) start the chase.
4. If the Hounds catch the Fox before the loop ends, they win. If not, the Fox wins.

Runners are permitted to rest for 60 to 90 seconds between rounds while aiming to repeat the game four to six times, rotating roles each time.

5. Long Run and Cross-Training Combo

It can be a struggle to recover after long runs; , a Virginia-based certified run coach, encourages runners to give tired feet a rest by swapping some miles for cross-training exercises. 鈥淚n this way, they get the total duration of the workout to achieve their goals without spending so much time on their feet,鈥� Scott says.

How to Do It

An example of this hybrid running workout could look like:

1. Start with two hours of running
2. Hop on a bike for a 30-minute ride
3. Next, hit the pool and get in some laps for 30 minutes

Breaking up the run into a more manageable timeframe while supplementing other types of workouts will allow you to build up your strength and avoid injury at the same time. Plus, it adds some variety to keep your mind and body engaged.

Want more听国产吃瓜黑料听health stories?听. Ready to push yourself? Enter MapMyRun鈥檚听听running challenge.

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In May, four British men climbed Mount Everest in an ultra-rapid expedition that took them from London to the summit and back in less than a week. The trip was organized by Lukas Furtenbach, an accomplished and sometimes controversial guide from Austria who has long sought to speed up Everest trips from their typical six- to eight-week duration. The breakthrough in this year鈥檚 expedition, according to media reports, was that the men inhaled xenon gas two weeks before they left in order to prepare their bodies for the rigors of high altitude.

The news prompted a flood of criticism, much of it focused on ethics and mountaineering culture. 鈥淲hy not just fly up there in a helicopter and touch the top so you said you did it?鈥� the American guide Garrett Madison asked. Those criticisms take for granted that xenon actually works鈥攂ut scientists aren鈥檛 so sure. in the journal High Altitude Medicine & Biology takes a critical look at the claims and evidence for xenon as a mountaineering aid.

Why Might Xenon Help?

There are three possible ways that xenon might help you handle high altitudes: triggering artificial pre-adaptation to thin air, preventing altitude illness, and protecting your brain from damage caused by low oxygen levels. In the new paper, a team of researchers led by Andrew Luks of the University of Washington鈥攖he lead author of the Wilderness Medical Society鈥檚 on prevention and treatment of altitude illness, as it happens鈥攅valuates each of these claims.

The main reason conventional Everest expeditions are so long is that your body gradually adapts to breathing air with lower levels of oxygen. Many of the changes are triggered by a set of proteins called 鈥渉ypoxia-inducible factors,鈥� or HIFs, which sense oxygen levels and whose discovery earned the . One of the key changes is an increase in EPO, which triggers the production of red blood cells that ferry more oxygen from the lungs to the rest of the body.

There is indeed evidence that inhaling xenon can increase the activity of HIFs, and consequently increase levels of EPO in the blood. In , inhaling xenon for just two minutes increased EPO levels for up to eight days, albeit with plenty of variability between subjects. But this increase didn鈥檛 translate into any measurable increase in red blood cells or improvement in performance. Luks and his colleagues find it implausible that this slight bump in EPO would have any noticeable effect on altitude acclimatization.

The case for preventing altitude illness is even shakier. There are three main types: acute mountain sickness, which is the mildest and most common form and whose defining feature is headaches; high-altitude cerebral edema, which involves swelling in the brain; and high-altitude pulmonary edema, which involves swelling in the lungs. The last two are potentially fatal. There are no studies directly testing the idea that xenon prevents these conditions and no convincing theoretical reasons to think it should. And most importantly, given that the gas only stays in your body for a matter of hours, it鈥檚 unlikely that any hypothetical protective effect would still be there two weeks after you inhale the gas.

The idea of 鈥渘europrotection鈥� is the most intriguing. There have been a few studies in animals suggesting that taking xenon can help protect the brain from the injuries that occur when the flow of blood to the brain is suddenly stopped, like in a stroke, heart attack, or traumatic brain injury.

Leaving aside the question of whether those studies can be extrapolated to humans, Luks鈥檚 bigger objection to this claim is that stopping blood flow to the brain (as in, say, a stroke) is very different from the situation at altitude, where blood flow stays the same or even increases but the blood contains less oxygen. In the former case, physical damage is often caused when blood suddenly starts flowing again; in the latter case, the blood never stops flowing.

How Did They Climb Everest So Quickly, Then?

The fact remains that the British climbers really did summit in less than a week. Luks and his colleagues attribute that success to two more mundane factors. First, the climbers reportedly spent ten weeks before the expedition sleeping in altitude tents at simulated elevations of up to 23,000 feet (compared to Everest鈥檚 peak of just over 29,000 feet). There鈥檚 plenty of evidence that this really does trigger adaptations, for example enabling you to maintain higher levels of oxygen in your blood once you begin climbing and reducing the risk of altitude illness. Furtenbach has been using this technique with clients since 2017 for three-week Everest climbs.

The other aid is the generous use of supplemental oxygen while climbing. On the three-week expeditions, Furtenbach鈥檚 clients are each accompanied by two sherpas, so they have the capacity to carry plenty of spare oxygen. Here鈥檚 a chart showing the effective altitude based on levels of blood oxygen (SpO2), as a function of how much oxygen you flow through your breathing mask:

Using one liter of oxygen per minute drops the effective altitude from 8,848 to 7,185 meters; using two liters drops is to 4,489 meters, which is already below the elevation of base camp. These numbers assume you鈥檙e at rest; you need to inhale more oxygen to maintain your blood levels if you鈥檙e exercising. For example, doing light exercise while getting two liters per minute of oxygen bumps the effective altitude back up to 6,442 meters. The solution? Turn the oxygen up even higher. Furtenbach鈥檚 website promises 鈥渦nlimited oxygen鈥� with equipment capable of delivering up to eight liters per minute.

To Luks and his colleagues, these two factors鈥攑re-acclimatization in altitude tents, then high levels of oxygen flow鈥攁re enough to explain how the one-week expedition succeeded. If that鈥檚 the case, it seems surprising that others haven鈥檛 tried the same thing. But perhaps it鈥檚 more a question of risk tolerance rather than technological breakthroughs.

What鈥檚 the Verdict?

It鈥檚 quite clear that xenon has not been shown to make Everest expeditions safer or faster鈥攜et. I suspect even Furtenbach might acknowledge that he鈥檚 operating for now in the realm of scientific extrapolation and personal experimentation.

What鈥檚 more debatable is whether the idea is probable, or even plausible. To Luks, it鈥檚 not just that we鈥檙e waiting for better evidence. 鈥淢y bet is that if those studies are done,鈥� he told me, 鈥渋t will show that xenon doesn鈥檛 do anything.鈥� Benjamin Levine, a prominent sports scientist at UT Southwestern Medical Center who led the definitive 2019 study of xenon鈥檚 effects of EPO and blood levels that I mentioned above, is similarly skeptical. 鈥淭here is not only no evidence, but no rationale for why xenon would work in this setting,鈥� he says.

Levine worries that all the speculation about what xenon might (but probably doesn鈥檛) do will lead others to begin experimenting with it. Similar to the recent controversy about athletes using carbon monoxide to boost performance, xenon also carries potentially serious risks. 鈥淲e know for sure that xenon can hurt people,鈥� he told me.听鈥淚n our studies, we gave it with full support of a cardiac anesthesiologist, and still had some volunteers lose awareness and near loss of consciousness. Doing it in someone鈥檚 garage without medical support will for sure lead to a catastrophic outcome for somebody.鈥�

The other risk, according to Luks, is that if you head to high altitude relying on the magic of xenon and copious supplemental oxygen to protect you, you鈥檒l be in big trouble if, say, you鈥檙e pinned down by bad weather long enough that your oxygen runs low, or if something else goes wrong with your oxygen supply. The usual practice of spending weeks acclimating to the mountain will help protect you, at least temporarily, in that situation.

Of course, this last objection applies even if you鈥檙e not using xenon. Everyone who ventures to the summit of Everest while relying on oxygen faces an existential risk if the oxygen runs out. I鈥檓 pretty sure that this year鈥檚 controversy will spark a bunch of studies on xenon鈥檚 potential benefits for mountaineering. I鈥檒l be curious to see what they find. But whatever the results, no lab studies will resolve the deeper philosophical debate about what risks are worth running to summit a mountain, what forms of aid are fair game, and what the whole enterprise is really about.

For more Sweat Science, join me on and , sign up for the , and check out my new book .

The post They Said Xenon Helped Them Set a Record on Everest. Now Scientists Are Questioning If It Really Had an Impact. appeared first on 国产吃瓜黑料 Online.

We all know that sleep is essential for good health; however, recent research suggests that quality sleep and athletic performance begin with the proper bedtime.

The study, published in June of this year in the journal had nearly 20,000 people wear fitness trackers for a year and discovered that those who went to bed earlier than usual engaged in the most moderate-to-vigorous physical activity the next day, even though participants slept the same amount of time as they typically did. 鈥淕oing to sleep earlier than usual may be an effective strategy to maintain normal sleep duration while also optimizing next-day physical activity,鈥� the researchers wrote.

Personally, I鈥檝e always struggled to stay up late, but I notice that when I give in to my natural desire to go to bed early, I feel more invigorated and ready to tackle my training runs than when I go to bed way past my bedtime. Now, I make it a point to hit the sheets the night before hard workout days and races to give myself the best chance of success.

Of course, everyone’s biorhythms are different. How can you figure out what your bedtime should be to maximize your performance? Three sleep specialists share a guide on calculating the best time to go to sleep based on your performance goals.

What to Consider Before Choosing a Bedtime

鈥淐onsistent and adequate sleep can improve daytime concentration and productivity, which can boost exercise performance,鈥� says Dr. Madeleine Basist, a pulmonologist and sleep medicine fellow at Northwell鈥檚 Lenox Hill Hospital in New York City.

Getting the right amount of sleep can also help you have the energy to power through your next workout, points out , a neurologist and sleep medicine physician based in Virginia, and host of the podcast.

At baseline, a consistent sleep and wake time can go a long way toward supporting your health and your performance. 鈥淚t helps our brains align our circadian rhythms鈥攂ody clocks鈥攚hich means we can be healthier and more fit,鈥� says , a neurologist based in Nashville, Tennessee.

But every person鈥檚 internal clock is different, and so are the various elements that can impact your optimal bedtime.

Doctors suggest keeping the following factors in mind when choosing a bedtime.

Chronotype: Are You an Early Bird or Night Owl?

Your chronotype is the natural desire of your body to go to sleep at a certain time, Basist explains. It鈥檚 what people mean when they use terms like 鈥渕orning bird鈥� and 鈥渘ight owl.鈥�

鈥淲hen given the choice, choosing a bedtime that is at odds with your chronotype can be challenging as, by definition, you are choosing a sleep-wake schedule that is not aligned with what your body prefers naturally,鈥� Winter says. If your work and lifestyle allow for it, choosing a bedtime that aligns with your body’s natural rhythm is ideal, he adds.

Your Work Schedule

Do you work standard hours, do shift work, or work overnights? You should factor this in here. Depending on when you need to be at work, it will impact the time you should get up, so you鈥檒l need to calculate backwards to make sure you conk out at the right time, Malow says.

Your Day-to-Day Responsibilities

Having young kids and evening responsibilities should factor into your ideal bedtime, too. However, Malow recommends doing what you can to minimize social obligations that can interfere with your bedtime. 鈥淭ry not to overschedule, if you can, so you can get sufficient sleep,鈥� she says.

Sleep Disorders or Medical Conditions

If you have a sleep disorder or other underlying medical condition, it鈥檚 crucial to do what you can to treat and manage it well. But this can be easier said than done. 鈥淕enerally speaking, untreated medical conditions and sleep disorders result in earlier bedtimes as the individual seeks to compensate for poor sleep quality with more sleep quantity,鈥� Winter says.

Desired Training Frequency

Are you planning to train twice a week or six times a week? Your bedtime should reflect that to make sure you get adequate sleep for your recovery. 鈥淎 realistic bedtime should align with your planned daily commitments and training hours,鈥� Basist says.

Desired Training Time of Day

Do you plan to train in the morning, midday, or evening? This should be based on your chronotype as much as possible, according to Malow. 鈥淚f you are a morning lark, aim for exercise in the morning,鈥� she says. 鈥淚f a night owl, exercise later in the day, but avoid too close to bedtime as that can be stimulating and interfere with sleep.鈥�

How to Calculate the Exact Time You Should Go to Sleep for Optimal Athletic Performance

Because your fitness goals, chronotype, and daily life are different from everyone else鈥檚, it鈥檚 important to choose your ideal bedtime based on your own needs.

Our experts recommend going through the following steps to calculate the optimal bedtime for your performance goals.

Step 1: Choose Your Target Wake Time

Few people can roll right out of bed and start training immediately. Even if you feel you can handle this, it鈥檚 best to put a little distance between your wake time and the start of your training to ensure you鈥檒l be able to perform at the level you want, Winter says.

Of course, you鈥檒l also want to factor in the amount of time your workout will take and when you need to be at work or other obligations. (This is less of an issue if you鈥檙e planning on a midday or evening workout, but should factor into your bedtime calculation.)

Step 2: Work Backwards from Wake Time

You likely have a good sense of how much sleep you need to feel well-rested. But suggest getting at least seven hours of sleep, and you鈥檒l likely need more to compensate for higher levels of training intensity as well as your own personal preference. When calculating this, include an extra ten- to 30-minute window to actually fall asleep.

Step 3: Factor in Recovery Demands

If your training involves light to moderate exercise two to three times a week, seven to eight hours of sleep may be enough, Winter says. But if you鈥檙e planning to do more intense exercise for five to six days a week, you may want to aim for eight to nine hours.

鈥淚ncrease sleep time if rigorous training is leaving you feeling tired,鈥� Winter says. 鈥淓lite athletes can see swings of several hours in their sleep depending on whether or not they are training hard or relaxing more in the off-season.鈥�

Still, your personal needs will influence how much sleep you should get. 鈥淪even to eight hours may be enough for some,鈥� Malow says.

Step 4: Account for Sleep Quality

If you struggle to have consistent sleep, you may need to factor in additional time when choosing a bedtime. Malow recommends getting out of bed if you can鈥檛 sleep, noting that if you lie there, your mind will start to associate your bed with not sleeping. But that time out of bed should be considered when calculating when to get into bed.

For someone who doesn’t sleep right away, you might need to hop in bed 15 to 20 minutes earlier than I would.

If you find you鈥檙e regularly struggling to go to sleep at the time of your choosing, Malow says you may need to go to bed later. She also stresses the importance of focusing on sleep hygiene, limiting screen time before bed, and having a winding-down routine before you get into bed.

Step 5: Test and Adjust

The best bedtime for you can be tricky to calculate, given how many variables there are to consider. If you鈥檙e adjusting your bedtime, doctors recommend trying it out for a week while tracking your energy, workout performance, and recovery. Then, you can adjust your bedtime if you鈥檙e still tired or if you feel that your performance is lacking. 鈥淭he key is to understand your individual needs and adjust your sleep schedule accordingly,鈥� Basist says.

I Followed Those Steps to Calculate My Ideal Bedtime

I鈥檓 a morning bird who exercises six days a week, alternating between running, cycling, and strength-training workouts. I have four young kids and work full-time, so I prefer to exercise in the morning before my day gets chaotic. My kids go to bed around 8:30 p.m., and I need to be up around 5 a.m. to fit in a workout before getting them ready for the day.

To get eight hours of sleep, that means my ideal bedtime would be around 9 p.m.

I don’t need to allot much time for myself to fall asleep because I knock out pretty quickly after my head hits the pillow. For someone who doesn’t sleep right away, you might need to hop in bed 15 to 20 minutes earlier than I would.

If I want to do some HIIT the next day, I might need to get in bed right after I put my kids to bed at 8:30.

While there are some nights that I tend to go to bed a little later than 9 o’clock (I sometimes try to squeeze in a couple of nighttime chores), I do feel well rested and better able to push myself when I actually go to bed at 9 p.m.

The Bottom Line

Sleep is complicated, and it鈥檚 difficult to have the exact same bedtime every night. However, doctors say that aiming for consistency is key.

鈥淲hile our brain and body’s neurotransmitters, hormones, and other chemicals are always in a state of flux, their patterns of influence follow predictable 24-hour patterns,鈥� Winter says. 鈥淪ince sleep represents a very dynamic and large-scale state change of these chemical patterns, the timing of when we enter sleep and exit sleep influences those chemical changes dramatically.鈥�

Want more听国产吃瓜黑料听health stories?听. Ready to push yourself? Enter MapMyRun鈥檚听听running challenge.

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Runners are all too familiar with the unwelcome consequences of running. Its high-impact nature can put stress on your body and cause a variety of well-known issues like shin splints, plantar fasciitis, and stress fractures. But there鈥檚 a common running ailment that all too often gets overlooked and under-discussed: pelvic floor pain.

鈥淧elvic floor health can affect running performance in many different ways,鈥� says , a physical therapist who specializes in pelvic floor health.听鈥淔or example, a runner may have high tension of the pelvic floor muscles, which can create an imbalance in the way the pelvic floor works with the hip stabilizers, glutes, and core muscles during running.鈥�

Just to be clear: everyone has a pelvic floor.

Symptoms of pelvic floor dysfunction can be hard to diagnose if you don鈥檛 know what you鈥檙e looking for. Here, experts Susannah Rogers, a physical therapist based in Pennsylvania, , a physical therapist and certified strength and conditioning specialist, and Klein break down how the pelvic floor impacts running performance, what pelvic floor dysfunction looks like, and what to do if you have pelvic floor dysfunction.

What Is the Pelvic Floor?

Just to be clear: everyone has a pelvic floor. You might have heard of the pelvic floor in relation to women鈥檚 health and pregnancy, but athletes of all ages and sexes have this muscle group鈥攁nd it plays an integral role in your running.

If you think of your hip and pelvic bones as a bowl, there is a grouping of muscles and tissue that connects these bones and makes up the bottom of the 鈥渂owl.鈥� This tissue is what is commonly referred to as 鈥渢he pelvic floor,鈥� Rogers explains. The pelvic floor is important for pelvic organ support, bowel and bladder control, and sexual function, but also posture and core stability鈥攖wo key factors for proper running mechanics. That鈥檚 because pelvic floor muscles help control hip movement and play a role in transferring impact forces from the hip and leg to the pelvis and low back.

鈥淛ust like any other muscle group in your body, your pelvic floor can become weak, tight, or poorly coordinated,鈥� Chellsen says. This can affect everything from daily function to your athletic performance.

Major Symptoms and Causes of Pelvic Floor Pain in Runners

Though anatomy differs between men and women, anyone can develop pelvic floor dysfunction鈥攁nd it鈥檚 surprisingly common, Rogers says. Pelvic floor dysfunction is a broad term referring to various issues that can happen when the pelvic floor isn鈥檛 working correctly. Your pelvic floor muscles may be too weak, too tight, or not coordinating with the rest of your body.

Symptoms

Symptoms include pelvic pain, which can feel like high hamstring or adductor pain, incontinence, and sexual dysfunction. A well-known issue you may run into? A leaky bladder or incontinence that hinders your running. A study published in found that nearly 52 percent of elite female athletes experience urinary incontinence. But it鈥檚 important to recognize that pelvic floor dysfunction can present without urinary issues, which is why it鈥檚 often overlooked or misdiagnosed at first.

Causes

Pelvic floor dysfunction can be caused by a pervasive issue among runners: glute and hip weaknesses, which can force your pelvic floor to take on more of a hip stabilization role than it can handle. It can also be due to endometriosis, or an increase in pressure from the demands of weightlifting or running鈥攐r even chronic constipation.

Women will also experience changes to their pelvic floor during perimenopause and menopause. (FYI: there is usually a more specific diagnosis underlying the 鈥渄ysfunction,鈥� but this is also not always the case, according to Rogers.)

鈥淚t is important for everyone to learn how to optimize their pelvic floor health and reduce strain on their pelvic floor,鈥� Chellsen says.

The Link Between Pelvic Floor Pain and Running

Runners tend to be at higher risk for pelvic floor issues because running is a repetitive, high-impact exercise.

鈥淔orces through the leg are transferred up the body and accumulate at the pelvis,鈥� Rogers says. 鈥淚f the pelvic floor muscles are not adapted to taking that load, then there is a risk for dysfunction.鈥�

This repetitive, high-impact activity creates downward forces on the pelvic floor (up to two to three times your body weight). So, your pelvic floor muscles need to be strong and coordinated to absorb these loads. If they aren鈥檛, you can see symptoms like leaking (aka peeing), heaviness, and pain. It is also important to learn how to manage pressure so you aren鈥檛 bearing down while running, Chellsen explains.

A听tight pelvic floor can actually reduce mobility and change how forces are transferred through your pelvis and hips, which can also impact your running gait and cause pain.

But often getting to the root of your pelvic floor pain requires looking beyond the pelvic floor itself. Since your core, hip muscles, and glutes all work together with your pelvic floor to manage the pressure running puts on your body, it鈥檚 important to address potential imbalances in your whole body if you鈥檙e experiencing symptoms of pelvic floor dysfunction. Chellsen says your physical therapist will even look at how your foot absorbs loads as you run, because that can impact your pelvic floor.

Pelvic Floor Issues Can Affect Every Aspect of Running Performance

Weak pelvic floor muscles can affect your gait, power, and endurance during runs, Rogers says. Pelvic floor dysfunction symptoms can present in a variety of ways, including discomfort or pain in the hips, groin, low back, or , which connect the pelvis and lower spine, as well as abdominal pain.

When You’re in Pain, the Body Compensates in Other Ways

鈥淭he biggest change in running performance I see is that or pelvic pain can impact runners to change their mechanics or hold tension in other areas to compensate,鈥� Chellsen says. A dysfunctional pelvic floor can also cause tissue and joint pain, or make your stride less efficient because it impairs the coordination of your abdominals, spinal stabilizers, and diaphragm.

Pelvic floor dysfunction can take a toll on your mental health. Issues you鈥檙e experiencing may create fear of making symptoms worse or leaking a lot while running, which can impact overall performance and confidence with running, Chellsen adds.

When pelvic floor muscles are being overused, used improperly, or are weak, your running gait may be less efficient and powerful, Rogers says. This can also lead to a domino effect of other issues.

鈥淵our pelvic floor is connected to your hips, low back, and deep core muscles, so if your pelvic floor isn鈥檛 functioning optimally, your body may overuse nearby muscle groups like your hip flexors and glutes,鈥� Chellsen says.

For example, experiencing a consistent niggle in your hip while running may actually be due to pelvic floor dysfunction. It could be worth getting a pelvic floor assessment to rule that out.

The pelvic floor is made up of layers of muscle, and you may experience issues with some or all of them. One particularly pesky pelvic floor muscle is the , which sits deep in the hip and, when aggravated, can cause hip pain.

In addition, a tight pelvic floor can actually reduce mobility and change how forces are transferred through your pelvis and hips, which can also impact your running gait and cause pain.

Here’s What You Can Do to Maintain Pelvic Floor Health as a Runner

Treating pelvic floor dysfunction depends on the person and the specific issue. Some people naturally have very tight and tense pelvic floors, and the first step for treatment is getting the pelvic floor to relax. Only then can you move on to strengthening it. However, because the pelvic floor goes so deep, this can be hard to do on your own. If you suspect you may have pelvic floor dysfunction, start by seeing a pelvic floor specialist. (Keep in mind: evaluation and treatment can be invasive.)

Relaxation Exercises

There are also some activation and relaxation techniques you can try on your own. 鈥淚ncorporating a little breathwork in your workouts is helpful to build the brain-muscle connection with your core and pelvic floor,鈥� Chellsen says. This means diaphragmatic breathing, which simply means focusing on taking deep inhales that come from your belly and not your chest, and exhaling completely. You can pair that with releasing tension in every part of your body.

Strengthen the Hip and Glute Muscles

After you鈥檝e ruled out and/or treated pelvic floor tightness, you can move on to strengthening the pelvic floor and the hip and glute muscles around it. This may involve kegels, but is certainly not limited to that exercise. Strength training is very important so your muscles can absorb the load, and particularly focusing on your core system, including the glutes and deep core. When these muscles work properly, your pelvic floor doesn鈥檛 have to compensate for them.

Single-Leg Exercises

Since the pelvic floor muscles are working the hardest to stabilize the pelvis when weight is being carried through only one limb or transferred from one to the other (like when you鈥檙e running), incorporating single-leg exercises is generally necessary to maintain a healthy running career, as injury prevention, and benefits will extend far beyond your pelvic floor health. However, Rogers adds that depending on your specific issues (including your symptoms and how active or inactive your pelvic muscles are), you鈥檒l need to focus on certain muscle groups and exercises as prescribed by an expert.

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There鈥檚 a reason I don鈥檛 believe in running streaks, as in, committing to putting on my running shoes and heading out every single day for a certain number of days or months, regardless of what it takes to keep the streak going. It just isn鈥檛 right for me and my body.

A streak means ignoring aches, pains, cravings for different physical movements, or, at times, no movement at all. I credit listening to my body and carefully heeding what it鈥檚 telling me for my longevity in terms of being able to run, practice yoga, and engage in multiple other athletic endeavors for鈥攍iterally鈥攄ecades.

Perhaps irrationally, I thought a power yoga streak, or a challenge, would be different. It鈥檚 yoga, after all. Breathing. Core strengthening. Finding stability in my joints. I figured doing 20 minutes of yoga with the help of an app on my phone on top of whatever else I鈥檇 done that day鈥攔unning, snowboarding, swimming鈥攚ould make me stronger and maybe even better at everything.

But here I was, committed to 20 minutes a day, no matter what.

Also, I鈥檇 be lying if I didn鈥檛 admit to envisioning a more ripped version of myself. A stronger version, inwardly and outwardly. A more balanced version, both in my body and in how I spend each waking moment of my days. Or maybe I was buying into those Instagram ads targeted at women of a certain age.

Anyways, I decided to switch things up.

Here’s What Happened When I Practiced Power Yoga Every Day for 21 Days

Days 1鈥�10: I Was Very Into It

For the past 25 years, I鈥檝e intermittently practiced all styles of yoga, and for the past five years, I鈥檝e practiced a 60-minute power yoga class every week or so. So I landed on power yoga for my challenge. I have hypermobile joints, so I figured focusing on strengthening might help prevent me from overstretching.

I鈥檇 never been concerned with which day of the week I unrolled my mat. Instead, I鈥檇 listened to my body and practiced yoga when it felt needed. A Monday after a big weekend of running. A Thursday when I wanted to slow down and focus on stretching and strengthening. A Sunday evening when I needed some quiet mental space.

But here I was, committed to 20 minutes a day, no matter what.

When I got in the pool a couple of days afterward, I felt like I was in someone else鈥檚 body. My shoulders and lats were so tight, I couldn鈥檛 extend into my stroke like usual.

On Days one through seven, I felt like a badass. On the fifth day, I outlasted my husband and teenage sons while snowboarding deep powder in Steamboat, Colorado. In fact, I had to beg my 16-year-old to head back out with me after lunch. Riding in powder basically requires a one-legged squat, and I single-legged the shit out of those powder runs.

Shortly after the lifts closed, I hit the gym with my phone and headphones and cranked out 20 minutes of power yoga. The twisting and balancing of my muscles felt great. The additional strengthening鈥攁nd working through my fatigue鈥攁fter a long day of activity was empowering. The soreness in new places made me feel like I was doing something good for my body. And sticking to the commitment鈥攁nd all the yoga-ness鈥攄id the same for my mind.

Snowboarding and yoga felt complementary to one another. Swimming and yoga, not so much. When I got in the pool a couple of days afterward, I felt like I was in someone else鈥檚 body. My shoulders and lats were so tight, I couldn鈥檛 extend into my stroke like usual. And I definitely couldn鈥檛 glide.

I fought my way through a slow 1,600 yards in the pool and then practiced 20 minutes of core yoga that evening, all the time thinking about all the damned I鈥檇 been doing. As I begrudgingly did another Chaturanga and recalled my clunky swim stroke from earlier in the day, I told myself: It鈥檚 okay. I鈥檓 stronger. I鈥檓 tighter in a good way.

Days 11鈥�15: I Felt Invincible…Until I Didn’t

I may do a shit ton of various outdoor activities, but I鈥檓 a runner at my core. Though I鈥檇 been sidelined from putting in as many miles as usual due to being sick (which somewhat inspired the challenge), I was surprised at my stamina when I headed out for a slow run with my dog and then, the next day, went out for four miles with a friend. We weren鈥檛 breaking any records, but I felt more cardiovascularly capable than I鈥檇 anticipated.

After both runs, I did my 20 minutes of yoga. I felt invincible.

The next day, I decided to join another friend for a run that climbs roughly 1,000 feet in one mile. I did this against my better judgment鈥擨 rarely run three days in a row. She鈥檚 faster and fitter than I am, and I鈥檝e been chasing her up mountains for 20 years. Since we usually talk nonstop, I had to keep up. Toward the end of the run, I felt a sharp twinge in my calf.

That evening, I told myself would be a useful calf stretch; I proceeded to settle into my 20 minutes. I needed to adjust some poses by bending my knees and moving with extra care, and I kept paying attention to my calf. I started to notice my hamstrings feeling more stretched out than maybe ever before, a good thing for most, but not me. I filed that away in my brain and continued with my challenge.

In the meantime, I became somewhat obsessed with a new pose: . I鈥檇 been dialing up various 20-minute power yoga options from my app, based on what I felt like (I didn鈥檛 entirely abandon listening to my body), so one night I found myself doing a class focused on arm balances. I had zero experience doing Side Crow, but was able to get some hang time and felt my upper abdominals fire up. I loved it.

I found another session a few days later that allowed me to reenact that pose again. Turns out my commitment gave me a small gift鈥攁 pose I wouldn鈥檛 have found otherwise.

By Day 15, despite focusing on newfound poses and a stronger core and stabilizing muscles, I started noticing flexibility in places I hadn鈥檛 had it before. My forward folds felt bendier (high hamstrings, behind my knees) as did my (low back). My twists were twistier. I started to worry. I鈥檓 naturally bendy and have learned that tension in my body is good for me. Too much pull on my joints tends to throw me out of alignment, most often in my hips. The stretchiness made me feel vulnerable. I felt less durable than I had been in a while.

Days 16鈥�21: I Started to Rethink Things

Winter in Colorado, for beach volleyball players, means gathering with friends in a warehouse filled with sand. I hadn鈥檛 played in months, and the niggle in my calf had gone away by the time I showed up at the volleyball gym.

Do I need more yoga? Or do I need less?

Serving the ball still hurt due to a loose shoulder I was working on strengthening, but all other movements鈥攅ven flailing across the court to dive for a ball in the sand鈥攆elt good. My mobility was there. My quickness was, too. It seemed the consistent yoga had kept all of the parts needed for volleyball鈥攕ide body, muscles in my feet鈥攅ngaged.

That night, exhausted from volleyball, I chose a restorative yoga session. I was pleased to find that I wasn鈥檛 all that sore the next day.

But a couple of days later, my right knee began to ache. I was still able to run, lift, and do my 20-minute sessions, but I started to wonder what I needed to adjust. The pain felt similar to what I鈥檇 experienced with a torn lateral collateral ligament (LCL) and hyperextension on that same knee years prior. It had healed with a , strength training, and time.

Was it the that were aggravating my knee? Was it something in my hip, a tight gluteus medius perhaps, pulling my knee out of alignment? Or were my hips out of whack and my knee the victim? Do I need more yoga? Or do I need less?

Skate skiing in my local park on Day 20 of my yoga streak gave me my answer. As I glided around the park, my body coiling, then releasing and gliding, coiling and then gliding, it hit me: my body needs to coil more than it needs to glide. My hypermobility requires strengthening and tension as a form of glue. Too much glide, too much stretch, pulls at the glue. I realized that night, as I struggled to find comfort in my knee in , the most comforting of all poses for many, that I needed to stop my streak.

On Day 21, I decommitted. I learned what I already knew鈥攕treaks are bad for me. Adjusting each day for what I鈥檓 craving, both in mind and body, is good.

I鈥檓 back to listening.

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Running is a spring-loaded sport鈥攁nd no, I’m not just referring to the springy, carbon-plated super shoes that have swept the running world in recent years. Muscles and tendons themselves act like elastic bands, stretching with each stride and then springing back to help power the next. By some estimates, this recoil cycle provides about half the energy required for sustained running, meaning that the elasticity of your muscles is just as important as more commonly discussed parameters like VO鈧� max. The problem: over the course of a long, hard run, the elastic starts to wear out.

Earlier this year, scientists from the Nike Sport Research Lab in Oregon published the first data on muscle elasticity in runners before and after a marathon. The results suggest a link between the elasticity of your quads and their ability to resist muscle damage, which is a crucial鈥攑erhaps even the most crucial鈥攍imitation to marathon running. The repetitive trauma of tens of thousands of steps causes microscopic damage to the muscle fibers in your legs, and has found that this damage is the best predictor of how much you’ll fade late in the race鈥攂etter even than fueling status, dehydration, or core temperature. So, how can you protect yourself against muscle damage during a race? By altering your muscle elasticity.

The link between the two has only recently been established, thanks to a relatively new technique called shear-wave elastography. By sending an ultrasound wave into the muscle and calculating how fast that wave travels, researchers can estimate the muscle’s elasticity. Specifically, they use a parameter called the elastic modulus鈥攁 material property like density or thermal conductivity鈥攖hat tells you how much the muscle stretches when you pull it with a given force. It turns out that this elastic modulus is : the microtraumas that accumulate during a marathon cause the muscle to stiffen by the end of the race. And your baseline level of elasticity before the starting gun also matters, because springier muscles can likely absorb more footstrikes before they start to get damaged.

The new Nike study aimed to test this proposition. The lead author was Brett Kirby, one of the scientists behind the company’s Breaking2 marathon project with Eliud Kipchoge back in 2017, and the in the European Journal of Applied Physiology. Kirby and his colleagues used shear-wave elastography to measure quad elasticity in eighty runners before and after the Chicago and Boston marathons. As expected, they found that faster and more experienced runners tended to start with a lower elastic modulus, corresponding to springier muscles, presumably because their legs had adapted to higher levels of training. The researchers also found that running a marathon made the muscles stiffer and harder to stretch, increasing elastic modulus by about 23 percent from start to finish鈥攁 red flag indicating accumulated muscle damage.

The researchers checked in with the runners 24, 48, and 72 hours after the race to assess soreness and what pace they figured they could run for two miles. Only about a third were recovered after 72 hours, and there was a clear link between elasticity changes and how long they needed to recover. The bigger the increase in elastic modulus鈥攁 proxy for muscle damage鈥攄uring the race, the longer the runners needed before they could run normally again.

On the surface, this might seem obvious: the more you trash your legs, the longer it takes to recover. But connecting muscle damage to elasticity gives us a new lens to explore ways of reducing that damage. Nike is a shoe company, so you can guess what they were most curious about. The defining feature of the current generation of super shoes, along with the carbon-fiber plate, is a thick layer of light, bouncy midsole foam. Might this pillow of cushioning absorb some of the impacts of running, sparing the elasticity of the quad muscles? In a word, yes. Thirty-three of the 80 runners in Kirby’s group were wearing super shoes, and their elastic modulus increased by only 17 percent from marathon start to finish, compared to 31 percent in a speed-matched group wearing regular shoes. The big selling point of super shoes is that they enable you to run more efficiently as soon as you put them on. But these findings suggest they may also keep you on pace in the late miles of a marathon, and enable you to rack up more training week after week without trashing your legs.

There are other ways to improve elasticity and therefore harden your legs against muscle damage. The traditional advice includes training strategies like high mileage, long marathon-pace runs of up to 20 miles, downhill running, and lifting heavy weights. With shear-wave elastography, we now have a tool for testing how well each of these approaches works. For example, simply stretching your muscles seems to produce mixed results, which isn’t surprising; repeatedly pulling on an elastic band doesn’t make it springier. On the other hand, that eight weeks of drop-jump workouts reduced calf muscle elastic modulus by 21 percent.

For now, though, the most compelling anti-muscle-damage data is for the shoes. That’s significant because super shoes have been enormously controversial. What does it mean for the history of the sport when virtually every record at every level is wiped from the books in the course of a few years? What does it say about the broader culture of running that so many of us are eager to shell out upward of $300 for a pair of shoes that promises to slice a few minutes off our times without any additional effort on our part?

These are hard questions to grapple with, but the elasticity data validates another perspective that, until now, has been mostly anecdotal. For a lot of runners, thickly cushioned super shoes feel better to run in. During and after races and training runs, they claim their legs feel less beat-up, and they’re quicker to bounce back for the next run. As someone who’s been running for more than three decades and hopes to keep running for at least three more, racing a tiny bit faster may have no grand cosmic meaning鈥攂ut being able to walk down the stairs the morning after a marathon, or simply feeling fresh the day after a long run in the mountains? That’s a promise that puts a spring in my step.

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Even though I prefer not to train and coach by heart rate, I have found that using these numbers鈥攕pecifically resting heart rate values鈥攃an be a great tool for assessing recovery and how the body is adapting to training. Runners can measure their resting heart rate over time to evaluate their fitness gains during long bouts of training and to track when they might be overtraining or not properly recovering from their last hard workout.

While you likely have a running watch or heart rate monitor, you don鈥檛 even need it to check your resting heart rate. All you need to do is take your pulse and record the numbers.

Using Resting Heart Rate to Measure Fitness and Fatigue

Measuring your resting heart rate is pretty simple. As soon as you wake up in the morning, find your pulse on your neck, just under your chin, or on your wrist.

How to Calculate Resting Heart Rate

• Using a watch, count the number of times your heart beats for 20 seconds.
• Multiply this number by three, and you have your resting heart rate (RHR) in beats per minute (bpm).
• Record this number in your notebook next to the day鈥檚 date.
• Now make sure to repeat this process every morning.

For runners, a 鈥済ood鈥� resting heart rate typically falls between 40 and 60 bpm.

With each passing day, you鈥檙e creating an accurate record of your morning heart rate that you can reference after challenging workouts to ensure that you鈥檙e recovered. You can also look at this data when you think you might be facing a case of overtraining. Before trying to glean any insight from these numbers, however, be sure to record at least three weeks of data.

What鈥檚 a Good Resting Heart Rate for Runners?

Like most things, a 鈥済ood鈥� resting heart rate for runners is personal. For the average person, a normal resting heart rate is between . For runners, a 鈥済ood鈥� resting heart rate typically falls between 40 and 60 bpm. Highly trained endurance athletes may see numbers even lower because regular cardiovascular training strengthens the heart muscle, allowing it to pump more blood with each beat.

Factors That May Affect Your Resting Heart Rate

While a lower RHR often signals better cardiovascular efficiency, there are plenty of fit people who have a naturally high RHR. Your RHR depends on many factors, like age, body type, and medications.

In my experience, it takes a reading that鈥檚 seven bpm higher than normal to signify excessive training fatigue.

There are also environmental factors, such as temperature, altitude, air quality, and your emotional state. That鈥檚 why I recommend runners monitor their RHR over time. That way, you鈥檒l be able to see your average RHR as well as outlier readings. A sudden spike in resting heart rate could indicate illness (and your immune system working overtime) before you even start to feel sick. It can also indicate that your body is overtaxed, suggesting that you need to take a break from training.

How to Use Your Resting Heart Rate Data When Training

Keep an eye on your resting morning heart rate in the two or three days after a hard workout. If it鈥檚 significantly elevated from its normal average (seven or more bpm), that鈥檚 a sign that you鈥檙e not fully recovered from the workout. Remember, there is going to be some variability in your daily heart rate regardless of your recovery level. Don鈥檛 be concerned if you鈥檙e three to four bpm over your normal average on a given day. In my experience, it takes a reading that鈥檚 seven bpm higher than normal to signify excessive training fatigue.

You can also use this data to identify long-term trends. If you notice your heart rate steadily increasing over a two- or three-week period, you may be overtraining or not scheduling enough recovery time between workouts. In this circumstance, consider taking a down week and monitor how your body and heart rate respond to the extra recovery. On the opposite spectrum, if you see your heart rate is slowly declining, it鈥檚 usually a good indication that you鈥檙e getting fitter. If you haven鈥檛 raced in a while, this can be a huge motivation booster.

While scientific research has not conclusively proven that a long-term resting heart rate specifically equates to overtraining, some data suggests a high probability that an increased heart rate is associated with training fatigue. (Taking a few extra recovery days after a challenging workout or a light week of training never hurt anyone.)

Why Morning Resting Heart Rate Data Helps Determine Fatigue Level

From a physiological perspective, measuring heart rate data to determine fatigue works because heart rate modulation is determined by the effect of the muscular contractions and nervous signals of both branches of the autonomic nervous system on the myocardium and the sinus node.

Increased parasympathetic nervous activity slows the heart rate, whereas increased sympathetic nervous activity accelerates the heart rate. The autonomic nervous system also fulfills a pivotal role in stress tolerance. Consequently, negative adaptation to training stress may involve the autonomic nervous system and result in an altered heart rate.

My aversion to training strictly by heart rate is that I鈥檝e often found the data to be unreliable. When training, you need to factor in weather, stress, stimulant intake (e.g., caffeine consumption), and, of course, the variability of the monitor itself. However, measuring heart rate at the same time each morning avoids many of these potential pitfalls. While there is still the potential for some variability (like a bad night鈥檚 sleep or daily heart rate variation of two to four bpm), it is far less so compared to when used every day in training. In short, tracking morning heart rate can provide more reliable data.

Morning heart rate data, if tracked regularly, can be an easy, effective method for monitoring fatigue levels, how well you鈥檙e adapting to workouts, and can help prevent long-term overtraining. Considering it takes less than a minute to perform, it’s easy to add this simple practice to your daily routine to ensure you鈥檙e training optimally and recovering well between workouts.

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Of the many self-inquiries you make throughout your day, choosing the best time to meditate is likely not the most scintillating鈥攂ut it may be more important than you think. Far from arbitrary, selecting a meditation time is a key to cultivating a practice that鈥檚 easier to stick with.

The 鈥渨hys鈥� of daily meditation are plenty. From increased to improved , the benefits of quieting the mind make for better humans. 鈥淵ou respond instead of react, you listen instead of judge, you lead with kindness instead of stress,鈥� says Suze Yalof Schwartz, CEO and founder of , a meditation studio based in Los Angeles, California.

While this all sounds like a universal win, finding time to meditate remains a tricky task.

鈥淭he modern world doesn鈥檛 always allow for long, uninterrupted meditation sessions,鈥� says Erin Casperson, director of 鈥檚 School of Ayurveda, a non-profit organization and yoga school. She says that small pockets of mindfulness鈥攁 few deep breaths at your desk, a silent commute鈥攃an come with a similar positive impact.

But for those who wish to commit to a daily meditation practice, experts and research agree that there is an optimal time to meditate. Here鈥檚 what they suggest for scheduling thought-stilling sessions that work with your life and routine鈥攕o they won鈥檛 fall off your calendar.

Is There a Best Time of Day to Meditate?

Meditation is beneficial at any time of day, but there鈥檚 a strong case to be made for starting your day with a session.

A 2023 study from the found that those who opted for morning meditation were more engaged in the practice and had an increased likelihood of maintaining the habit over time.

鈥淢any contemplative traditions emphasize morning practices,鈥� says Casperson, who considers the stillness of the early hours to be a unique opportunity to cultivate inner quiet. 鈥淓ven a few minutes of a morning practice can foster greater stability in the nervous system, mind, and body throughout the day.鈥�

Schwartz doubles down on that sentiment. 鈥淚f you miss the morning, there鈥檚 a solid chance that you鈥檒l miss the day and become a dabbler,鈥� she says. While dabbling in a meditation practice is great, Schwartz notes that consistency is much, much better.

What Are the Benefits of Morning Meditation?

Morning meditation offers a solid foundation for both a lasting practice and a generally good day.

Trading your usual morning mindlessness for several minutes spent intentionally quieting your mind allows you to show up as a better version of yourself. 鈥淵ou end up ruling the day instead of it ruling you,鈥� says Schwartz. 鈥淲hen you wake up and scroll, watch the news, or answer emails, it makes you feel anxious, and you end up doing what other people need鈥攏ot what you want.鈥�

Casperson explains that a morning meditation routine requires you to turn inward before giving your energy to the outside world. It鈥檚 also less likely to be interrupted or thwarted by distractions.

What About Meditation Before Bed?

Just like a digital detox or a bedtime routine can improve your sleep, evening meditation helps to prepare the mind for rest.

鈥淲hen you meditate before bed, it helps you let go of the day and prevents the rumination and stress that can come with it, helping you sleep better and longer,鈥� says Schwartz. Casperson agrees, but adds that, for those looking to build a habitual practice, nighttime contemplation comes with the possibility of fatigue. 鈥淵ou might find yourself drifting off to sleep rather than maintaining focused awareness,鈥� she says.

Is There a Best Kind of Meditation For Each Time of Day?

Meditation is not a one-size-fits-all undertaking. From transcendental to guided visualizations to Vedic, the correct meditation for you is an entirely personal affair. That said, certain types or modes of meditation may work better with certain times of day.

Meditations for the Morning

Casperson suggests opting for a seated or standing mindfulness meditation in the morning. Spoiler alert: it doesn鈥檛 need to be 20 minutes long or even all that serious.

The a.m. goal is to harness and feed your own energy, so anything that feeds rather than drains is welcome. 鈥淵our morning meditation could involve looking out the window at the rising sun, listening to birds, or simply closing your eyes and observing the natural rhythm of your breath,鈥� she says.

Meditations for the Evening

In the evening, Casperson suggests reflecting on your day, meditating on gratitude, or doing a guided meditation, all of which will help the mind settle and the body prepare for restful sleep.

What About Meditating in the Afternoon?

Though scheduling your meditation practice in the morning or evening is a common approach, there鈥檚 something to be said for a midday pause.

The demands of the external world usually reach a zenith in the afternoon, so finding some time within the bustle is a powerful choice.

鈥淎 5- to 15-minute meditation can rejuvenate you, potentially even replacing that afternoon coffee,鈥� says Casperson, who recommends a guided meditation to help you transcend the stimulating energy of the waking world. Schwartz adds that an afternoon meditation can clear your mind ahead of your evening, allowing you to enter into that arena of your day with a relaxed and present mindset.

An afternoon meditation can also be the most difficult to maintain, as consistently finding the time in the middle of your busy day can be a real feat.

Ultimately, the best time to meditate is the time that inspires you to stick with the practice.

鈥淚t鈥檚 important for individuals to recognize the rhythms and realities of their own lives,鈥� says Casperson. 鈥淚ndividuals should seek out times to meditate based on what works for their schedules. The best time to meditate is the time when one can be consistent.鈥�

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Doing the splits and folding your forehead onto your thighs are cool party tricks, but the best flexibility benefits are functional鈥揳nd you don鈥檛 need to be Gumby to reap them.

There are two main perks of adding a flexibility routine to your workout plan, according to , a Wyoming-based physical therapist and adjunct faculty member at Augustana University.

The first perk: when you release tight muscles, they can achieve their optimal length, allowing them to work more effectively. That鈥檚 because they鈥檙e able to produce more force and operate more efficiently, Mason says. This can translate to better performance in sports鈥揻rom running to cycling to climbing.

Better muscle function can also enhance your ability to tackle everyday tasks, such as chasing your toddler around or hauling laundry up the stairs.

The second perk: better flexibility reduces the pain that comes from tight, stiff muscles, Mason says. This can translate to less discomfort as you move about your day, since you won鈥檛 be plagued by achy hip flexors or knots in your upper traps.

Anyone Can Get More Flexible with the Right Stretch Routine

The best part is that you can improve their flexibility with consistent stretching. Yes, this includes even the tightest and stiffest among us. By regularly incorporating static stretches (those where you get into a position that passively lengthens a muscle, and then pause to hold that position), you can relax chronically tight muscles. Mason likens it to silly putty: 鈥淚f you pull it slowly, it will steadily deform over time,鈥� he says. Essentially, by applying a sustained (not abrupt) load to your muscles, you can eventually stretch them out, he explains.

Just Make Sure You Don’t Push Yourself Too Hard

The key is to pick moves that are doable for your current level. That鈥檚 because forcing your way into a stretch can up your chances of injury鈥揳nd it鈥檚 also just ineffective.

Instead of copying your yoga instructor or your wildly bendy friend, try the seven moves listed below. They鈥檙e beginner-friendly stretches designed to loosen up areas of the body that are commonly tight, and you don鈥檛 need the talents of a Cirque du Soleil performer to pull them off. All you need is a doorway, a chair, and a strap.

A 7-Move Flexibility Routine

Complete the stretches in the order listed below. Hold each for 30 seconds per side, then repeat once or twice more, before moving on to the next stretch on the list. (As you get comfortable with these moves, increase the duration to 60 seconds per side.)

Think about melting into the stretches, Mason advises. To get the maximum benefit, you need to be able to relax into these poses. If it feels like you鈥檙e forcing or fighting the movement, ease up.

You can do this routine every day. If pairing it with a workout, do these stretches afterwards as part of your cooldown. You can also sprinkle them into your day as one-offs instead of as part of a circuit.

What You Need to Perform This Routine:听

• Access to a doorway
• Chair

1. Doorway Stretch

The doorway stretch targets your pectorals (chest muscles), which are commonly tight in people who spend a lot of time in a forward, rounded position, including cyclists, desk workers, and anyone tethered to their smartphone. It鈥檚 good for inflexible folks because you can dial down the intensity of the stretch by simply reducing the forward lean.

• Standing next to a doorway, bend your right elbow to 90 degrees with your fingers pointing up.
• Rest your right forearm on the doorway with your elbow slightly below shoulder height. Let your left arm hang by your side.
• Lean forward slightly and rotate to the left until you feel a stretch in the right chest and shoulder.
• Hold for 30 seconds.
• Switch sides and repeat.

2. Kneeling Lunge with Side Bend

This move lengthens your iliopsoas, a muscle group that helps flex the hips and connects to the lower back. Many people experience tightness in the iliopsoas due to prolonged periods of sitting, which can contribute to back and hip pain. Hip flexor tightness is also common in runners and cyclists. This stretch delivers a gentle way to combat that. It also lengthens the tensor fascia lata (another hip flexor muscle), obliques (muscles on the sides of your torso), and quadratus lumborum (a deep trunk muscle).

听

• Start in a kneeling position with both knees on the ground. Step your left foot forward, plant it firmly on the ground, and bend your left knee to a 90-degree angle. You鈥檙e now in a kneeling lunge position.
• Reach your right arm up and over your body as you tilt your torso slightly to the left. Stop when you feel a stretch at the front of your right hip and on the right side of your torso.
• Hold for 30 seconds.
• Switch sides and repeat.

3. Thoracic Extension Over Chair

This stretch helps open up your thoracic spine, which includes your upper and mid back, through extension. It can alleviate tightness caused by activities such as hunching over at a desk, scrolling on your phone, or . Doing it in a chair provides support for the lower back so you don鈥檛 strain that area.

听

• Sit tall in a chair with your lower back pressed against the backrest and your feet flat on the ground.
• Place your hands behind your head and keep your neck in a neutral position.
• While keeping your lower back pressed into the chair, arch your upper back over the top of the chair.
• You should feel a stretch in your upper and mid back.
• Hold for 30 seconds.

4. Supine Figure 4

The Supine Figure 4听stretches your butt muscles, specifically your piriformis, glute medius, and glute minimus. These areas can become tight with prolonged sitting. Performing the stretch on your back (versus standing or in a chair) is more beginner-friendly, as the ground supports your back and you can modify the movement to be less intense by simply stepping your feet out and lessening the bend in the knees.

• Lie on your back with your knees bent and feet firmly planted on the ground, arms resting by your sides.
• Lift your right leg and rest your right ankle on the top of your left thigh. Place your left hand in the crook of your left knee (you can use both hands if needed) and gently pull the left knee toward your chest. You should feel a stretch in your right glute.
• Hold for 30 seconds.
• Switch sides and repeat.

5. Supine Hamstring Stretch with Strap

Grab your strap! With this move, you鈥檙e lengthening the hamstrings, which shorten up from lots of time spent sitting. There are a bunch of different ways to stretch the hamstrings. This variation is good for folks who aren鈥檛 super flexible, since the supine position helps alleviate any discomfort you may feel in your back when stretching the hamstrings. The strap also makes the stretch more beginner-friendly, since it allows you to manipulate the intensity without compromising your form.

听

• You need a firm strap, like a belt or rope. Lie on your back and loop the strap around the middle of your right foot.
• Holding the strap firmly with both hands, flex your foot and extend your right leg straight up. You should feel a stretch in your right hamstring; it鈥檚 OK if your leg isn鈥檛 fully straight.
• Hold for 30 seconds.
• Switch sides and repeat.

6. Prone Quad Stretch with Strap

Tight quads are a common complaint among desk workers and endurance athletes who rely heavily on this muscle group, including runners and cyclists. This stretch loosens them up from a supported position鈥揵y lying on the ground, you remove the balance challenge inherent in the classic standing quad stretch. Plus, the strap makes quad stretching accessible to folks who struggle to bring their heel to their butt in that traditional standing quad stretch.

听

• Lie on your stomach with a strap looped around your right foot.
• Hold the strap firmly with both hands and use it to pull your right foot towards your right glute. Stop when you feel a stretch in the right quad.
• Hold for 30 seconds.
• Switch sides and repeat.

7. Child鈥檚 Pose

This helps gently lengthen several areas at once, including the neck, back, shoulders, hips, and ankles. If you struggle to hold this pose comfortably, you can make it easier by placing a block or blanket underneath your forehead. That will reduce strain on the lower back.

听

• From an all fours position, push your hips back so your glutes rest on your heels.
• Open your knees to deepen the stretch.
• Reach your arms forward, pressing your palms into the ground, and lower your forehead to the ground.
• You should feel a stretch in your shoulders and back, especially the lats, which sit beneath your shoulder blades and extend from the mid to lower back.
• Hold for 30 seconds.

Want more听国产吃瓜黑料听health stories?听. Ready to push yourself? Enter MapMyRun鈥檚听听running challenge.

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I got my period for the first time when I was 13 years old. I was at summer camp. At the time, it was the worst thing that could possibly happen. I was scared of tampons and too embarrassed to talk to anyone about it. I went to the bathroom and cried.

I continued to hate having a period for a long time. I thought it was gross and annoying. I had always played sports, and dreaded my period interfering with my activities. Like many other , I developed an eating disorder. I had grown up seeing so many images of athletes who were extremely thin, and so in my mind, being thin was part of being successful. I didn鈥檛 fully understand my own body; therefore, I didn鈥檛 know how to take care of it. I ran varsity cross-country in college, but was wildly underweight. Eventually, I stopped having a period altogether.

It took me a long time to fully understand that starving myself did not make me faster; it actually made me slower, and more often than not, injured. I eventually taught myself how to fuel properly and how to be honest with myself about nutrition.

I was never an elite runner, but I was incredibly disciplined. However, my introverted nature made it difficult for me to ask for help. But I did eventually ask for鈥攁nd got鈥攖he help I needed, which has been an ongoing process. I found a therapist who specializes in treating athletes who have developed eating disorders.

One thing I鈥檝e found to be pivotal in moving forward is talking with other women, especially those who have had similar experiences. It’s so helpful to be able to speak with others who understand some of the things I鈥檝e been through.

I Tried Synrgy Cycling鈥攁 Female Coaching Program

Because I love working with other women, I was eager to sign up for 鈥攁 training program that bills itself as 鈥渇emale cycling coaching.鈥� Based out of Girona, Spain, Synrgy was founded four years ago by and Will Harper.

Many women and girls have grown used to always being coached by men, which often means not feeling comfortable talking about their bodies or their menstrual cycle as it relates to performance.

Twisk is a former World Tour professional cyclist who identified a gap in coaching tailored to the unique physiological needs of female athletes. Domestic pro-turned-coach Will Harper, whom I spoke with, came up with the concept after asking a long-time female client how her menstrual cycle affected her training. When the athlete replied that no one had ever asked her that, Harper knew there was an opportunity to coach in a different way. However, he also knew that the coaches all needed to be women so that clients would feel fully at ease. Today, Harper stays mainly behind the scenes, and Van Twisk and the team of women coaches are the face鈥攁nd heart鈥攐f the program.

Women athletes work with women coaches, and that alone can offer relief for some. Even today, many women and girls have grown used to always being coached by men, which often means not feeling comfortable talking about their bodies or their menstrual cycle as it relates to performance. When I was running in college in the early 2000s, my teammates and I would tell each other how awkward and embarrassing having a period was, so much so that many of us felt the need to hide it, especially if we wanted to be taken seriously as athletes. It was less about specific symptoms like cramping or feeling weaker, and more about not wanting to stand out. We wanted to be strong and be perceived as such.

Synrgy puts the menstrual cycle front and center and works to break through some of the stigma that exists around menstruation. They discuss monthly symptoms with their athletes and then use that feedback to design a training plan. Pro cyclist and Synrgy coach听 says she wishes this kind of coaching philosophy had been around when she was advancing听in her career as a young cyclist. 鈥淲e just basically did exactly the same things that the men did.鈥�

The听menstrual cycle becomes a bit of a superpower.

Coaching around the menstrual cycle isn鈥檛 about doing less; it鈥檚 about strategizing to do more when athletes feel their strongest鈥攖his is what鈥檚 known as cycle syncing, according to . While there鈥檚 to back up the benefits of cycle syncing, you can take stock of how you feel at all phases of your cycle. If you understand your cycle and which hormones are occurring, you can potentially time your workouts for when you have more energy to perform at your best. For example, when you鈥檙e actively bleeding (during menses), the body is likely to feel more fatigued, so low-impact exercises are often the way to go. In this way, the menstrual cycle becomes a bit of a superpower.

One drawback, of course, is that you can鈥檛 always plan for your races to be at the perfect time according to your cycle. It would be nice to always have races happen during the week that you feel your best, instead of the week you feel your worst, but that鈥檚 obviously not possible. I talked with Barnes about this quite a bit. 鈥淚f you know a race is coming up during a week that you鈥檒l feel not so great, we plan for that. We add in extra rest and do more things like stretching,鈥� she says.

My Experience with Synrgy Cycling

I鈥檝e been cycling recreationally and for fitness for about ten years. I鈥檝e joined group rides and participated in numerous events, but I had never been coached in cycling. Because I wasn鈥檛 鈥渆lite,鈥� or even very serious about competing when I started riding, I never felt the need for a coach. But in January of this year, I reached out to Synrgy to see what they had to offer.

Women, especially those who are athletes, have often been made to feel like menstrual cycle-related symptoms are insignificant, or even made up, when in fact they are crucial to fully understanding what鈥檚 happening in the body.

Pricing

For those just getting started with coaching, the price may be a barrier for some. I signed up for four months of training, which included the cost of training with a coach, as well as access to , an app to track my workouts. The price changed slightly each month due to the exchange rate, but it averaged around $317 per month. To meet my dietary needs, Synrgy required me to use , an online store that sells products from top sports nutrition and gear brands. This cost a little over $400. I also had to register for the race, which cost $180. The total was approximately $1,860.

Getting Matched with a Coach

Barnes sent me an email letting me know that I鈥檇 be working with her to train for a few months leading up to a gravel race set to take place in April 2025 near where I live in California: the , part of the Grasshopper 国产吃瓜黑料 Series鈥攖he first and longest-running series of gravel and mixed-terrain races.

My goal was not to finish the race鈥檚 76-mile dirt-and-paved route by a certain time or beat others; instead, it was just to feel good and strong throughout the race. An additional goal became to learn how to properly fuel for longer efforts, and to prioritize hydration and nutrition.

My Coach Assessed My Medical and Fitness History

One of the first things I did with Barnes was answer several questions about my athletic history, my menstrual cycle, my experience with hormonal birth control, and my fitness goals. I then had a one-on-one Zoom call to discuss everything to make sure we were truly on the same page.

We听discussed how hydration and nutritional needs can fluctuate throughout the cycle, and that听听often occurs during the听听(the part of the menstrual cycle that precedes ovulation), when estrogen levels begin.听Additionally, higher progesterone levels in the luteal phase also 听core temperatures. These weeks can require different hydration demands, especially when performing in hot and humid conditions.

I鈥檝e never experienced a coaching situation where rest was so valued and prioritized.

Women, especially those who are athletes, have often been made to feel like menstrual cycle-related symptoms are insignificant, or even made up, when in fact they are crucial to fully understanding what鈥檚 happening in the body. Making training and fueling decisions based on different phases of the cycle can reveal an athlete鈥檚 true potential.

My Training Was 100 Percent Remote

The Synrgy model is entirely remote鈥攖hrough WhatsApp texting, a custom Training Peaks workout calendar with daily notes, and occasional video calls to check in with my coach. Even though Barnes was in London, on Central European Time, and I was in the U.S., on Pacific Time (we had an eight-hour time difference), we were still able to communicate regularly. I left notes about my workouts every day, and also let Barnes know how I felt or if I had questions about the written schedule.

Building Strength Was the First Goal

With about four months of training leading up to my event, I started working with Barnes in January on base miles and building strength to ramp up as the race got closer. For better or for worse, we had to contend with challenging weather in the earlier weeks of training, and then tons of travel鈥攎y husband and I are on a quest to find a new place to live鈥攍ater in the build. But it was all still possible with some flexibility and creativity.

The first months of training consisted of indoor trainer workouts, as well as trail running and gym sessions. I learned about different kinds of efforts, and often asked Barnes to explain things in basic terms, like: What鈥檚 the exact point of this workout? What does this mimic or prepare me for? What should I focus on the most? She always replied with insight I had never learned before, and tips for how to fuel. Each workout came with nutrition goals for use while on the bike, as well as instructions on how to pre-fuel and refuel after.

Barnes also readily adjusted workouts if I felt tired and needed an extra rest day. This became key later in the training, when some of my weeks were especially stacked. I appreciated knowing that the goal was to work very hard, but never to feel too overwhelmed or crushed. I鈥檝e never experienced a coaching situation where rest was so valued and prioritized.

Learning When My Body Needed Rest and When I Could Train Hard

I personally had several 鈥渁h-ha鈥� moments where I not only realized what was going on with my body, but I also realized that no one had ever explained it to me in terms of training and in terms of how to strategize training.

For me, in the week before my period, I often feel lethargic and like everything I do in training is much, much harder than it should be. Even when my heart rate doesn鈥檛 indicate any significant strain, rides seem tougher, and efforts feel like death. During those weeks, I often assume I鈥檝e lost all fitness and should give up.

For that phase of my cycle, Barnes gave me mainly endurance or steady rides: days where I focused on riding a certain amount of time, two hours, for instance. No structured workout, no intervals or high-intensity efforts, just getting time on the bike.

Then the following week, when estrogen increased ahead of the follicular phase, I often experienced a in energy, strength, and endurance. Barnes told me, 鈥淭his is the ideal phase for focusing on harder, more intense workouts, such as interval training, heavy lifting, or race simulation rides. Your body is more primed for strength-building and high-performance sessions.鈥� So that鈥檚 what we did. I started looking forward to those weeks when I could feel really good working hard.

My Training Ramped Up About Three Weeks Before Race Day

In the three weeks leading up to my race, we really ramped up training. I had several four-plus-hour rides, where I tried to tackle as much climbing as possible. I didn鈥檛 practice on the course, but somewhere nearby, so I had a good feel for the epic northern California fire roads that go straight up and straight down.

We also did a variety of pre-race preparations, with short sprints and openers. These were the kinds of things that I never knew to do on my own. In a race week lead-up, I鈥檇 likely just incorporate lots of rest. But working with Barnes, I was able to keep my legs prepared without overdoing volume.

Two Weeks Before Race Day

I had a video call with Barnes two weeks out, just to go over fuel and hydration strategy. We worked especially hard in the last month to ramp up carbs and really nail hydration.

In the heaviest weeks, I think I sent Barnes about a million versions of: I鈥檓 so sick of eating sugar. She always replied with ways to change up my carbs so that I wouldn鈥檛 get burned out. 鈥淭ry bites of pancakes or bagels.”

Race Week (I Got the Flu)

The week of the race, Barnes sent lots of reminders about eating well and getting good sleep. Unfortunately, I developed the flu just five days before the race. Barnes suggested getting lots of vitamin C and zinc, and dropped my pre-race rides down to full rest days. Even though we had talked about what to do in hot temperatures, a cold front moved through Northern California, and the race week ended up being foggy, damp, and cool. As disappointing as it was, my illness didn鈥檛 improve enough for me to have the confidence to race all-out.

I talked with Barnes about dropping down to a shorter distance race. She ultimately let me decide and emphasized my health above all. I decided to see how I felt.

Race Day

Race morning was once again cold and foggy. I started with the lead group on the long course, but only one big climb in, and I knew my body just didn鈥檛 have it. I hadn鈥檛 recovered enough from the illness. It was difficult to do, but unlike past experiences, I actually listened to my body. At mile 16, I made the turn for the medium course.

As I pedaled the remaining 20 miles of the 36-mile medium-distance race, with as much effort as my legs could muster, I reflected on what I had learned. More than anything, I thought about how often we, as women, are encouraged to ignore our bodies: to hide them, and quiet them, and normalize them to fit into an ideal mold that isn鈥檛 realistic. I thought about 13-year-old me, who was scared of a changing body, and what it would mean for running, biking, and playing hard. Luckily, I鈥檝e realized that change is good. Evolution, growth, age. It can be hard, but also so, so fun.

And even in my race, it was tempting to push through to get the result. But for what? To prove what? I want to be strong, I want to achieve my goals, but sometimes doing less is the only way to eventually do more.

Overall, the experience working with Barnes and the Synrgy team made me realize that coaching doesn鈥檛 have to be so serious. Sure, we all have goals that we want to take seriously, but the actual day-in, day-out can be flexible, relaxed, and fun. You can listen to your body and still work hard. You can take more rest and still do big things. And more than anything, you don’t need to obsess over numbers and stats and unrealistic outcomes. You can be the best you with a little help, support, and encouragement.

Want more听国产吃瓜黑料听health stories?听. Ready to push yourself? Enter MapMyRun鈥檚听听running challenge.

The post I Used Synrgy Cycling to Train Around My Period鈥擧ere鈥檚 How I Performed on Race Day appeared first on 国产吃瓜黑料 Online.