30 Minute, No Gym Workout

Great news! You've got all the time and money you need to get fit. Here's a challenging 30 minute routine that doesn't require a gym membership or special equipment.

Special thanks to the folks at Greatist for providing this infographic, and thanks to Adam Bornstein @BornFitness for sharing it on Twitter.

No gym + no equipment = no excuses.

Another Rainy Day Workout

Ok, call me a wimp, but the cold rain kept me from running tonight.

However, with some online inspiration from Noah Galloway, I finished off a fairly productive cross training workout.

Noah posted one his recent workout SEAL FIT workouts. The idea behind the routine was to complete as many rounds as possible in 20 minutes. One round included:

5 pull-ups
10 push-ups
15 squats

5,10,15 in 20. Even I could remember that.

Full disclosure - after round seven, the pull-ups dropped to three. And the timer went off on my seventh squat in round 12.

Still, it wasn't a bad use of twenty minutes. And certainly better than taking the night off. Thanks for the extra push, Noah.

Why Sports Matter

Forget Tiger, Lance, and Oscar. This is why sports matter:

Potatoes: The Perfect Carb

This article from the Runner's World archive explains why potatoes are the perfect carb. Don't overlook the mighty spud for fuel or recovery.

Potatoes are actually the most popular vegetable in America, but sadly more than 50 percent of those are fried--turning them into a nutritional disaster, which helps account for their bad rap. It doesn't have to be this way. "A large baked potato is just as effective as pasta at getting runners ready for a hard or long workout," says Gidus. "Runners can't go wrong with potatoes." Read More...

7 Reasons Why Running is Good for Your Soul

Today, I set out on a dirt road and just ran down any trail my feet pointed me to. The trails hid some inviting hills - one that sloped straight down and away from a small lake (two repeats there with a little vault over the wooden guard rail - woot!).Stairs built by the Boy Scouts. Deer. 

I felt like a kid again; just leaning in the wind and running until dark. It was good for my soul. 

So in celebration of tonight's run, I'm sharing Michael O'Loughlin's article 7 Reasons Why Running is Good for Your Soul.

Here's what Michael shares about his own running Odyssey. Can you relate?

Like many, I started running while in college to get in shape and lose a few pounds. I became a more dedicated runner after grad school, first finishing a 10-mile race, then a half-marathon, followed by a couple of full marathons. It was during this long-distance training that I realized that while the physical benefits were obvious and welcome, that the spiritual benefits of running were just as beneficial to me. Below are seven reasons why running is good for your soul.

1. Running Keeps You Humble
2. Running Makes You Happier
3. Running Causes Kindness
4. Running Makes You Proud, In a Good Way
5. Running Allows Time for Prayer and Meditation
6. Running Tests Your Limits
7. Running Keeps You Patient (Read More...)

Fartlek, Interval, and Tempo Runs: What's the Difference?

I don't know about you, but I hate math. So when I read articles about tempo runs and interval workouts that require me to calculate percentages of my half marathon pace multiplied by the inverse of my lactate threshold, I start to zone out.

That's why I love this calculus free introduction to speed workouts by Coach Jenny Hadfield. She breaks down the difference between fartlek, interval, and tempo workouts in a way that even this mathophobic runner can grasp.

So put down your slide rule, read this article, and go for a run.

What's the Difference Between Fartlek, Tempo, and Interval Runs? by Coach Jenny Hadfield