Hot Running & Walking How-Tos
How To: Do the "samurai chop" runner's workout
To do the samurai chop grab a medicine ball with both hands. Put your feet adjacent to each other (keep them very close). Lift the medicine ball up and to the left of your body. Then bring it down and to the right of your body. After this you can do it on the others side, up to the right and down to the left. For beginners 6-10 repetitions recommended for each side and for the more advanced 11-14 repetitions. If this is too easy lift your left food up and then bring your medicine ball up and ...
How To: Complete running technique drills to help older runners regain form
Are you an avid runner who's jogged almost every day since your twenties but have found recently that you just can't run as long, or that you start to feel pain more easily? Then check out this running video for a helpful series of technique drills that will help you strengthen your muscles and correct your form.
How To: Do flat blasting running intervals to lose weight and tone your legs
Why run in intervals rather than either slow, medium speed, or fast during your daily jog? Interval training, which alternates between slow, medium, and fast, surprises your body by constantly changing the pace. This makes your body work harder in the same amount of time as your usual run.
How To: Run effectively with tips for beginners and advanced runners
If you're a habitual runner - or you want to become one - then it's super important that you run correctly. Even if you don't notice it at first, running with the wrong alignment can cause leg and back issues later on that are extremely painful and difficult to deal with.
How To: Correct common mistakes in trail running like too big strides
Running on natural terrain - we're talking forests, hills, etc. - is nothing at all like running on flat, paved concrete. But despite this fact many runners who switch from concrete to a natural trail don't change their running technique to adapt to the new terrain. This is not a good idea because it can cause serious injury.
How To: Run quickly uphill with short strides with Scott Jurek
Running uphill is way harder than tumbling downhill or running on a flat surface due to the incline. And when you're running on natural terrain, like a hill, the incline can change quickly and can also be clouded by rocks, plants, and other things that get in the way.
How To: Do calf drops to stretch the calves and prevent Achilles tendonitis
Calf drops are simple exercises that produce big results. Calf drops involve standing up on your toes on an elevated plank, shifting your weight to one foot, and then lowering yourself down.
How To: Do heel walking and big toe raisers to prevent shin splints
Shin splints suck, as you may well know if you've ever been forced to run two miles in P.E. with shin splints. But you don't have to just accept them as a fact of life, especially if you're a runner who jogs around a few days a week.
How To: Dress warmly and keep your feet dry for safe winter running
Are you determined to go running every single day? Even during the winter? If the snow and cold can't deter you, you might as well learn how to run safely in the winter months. It's all about how you dress. Dressing warmly is the key to having safe jog. Here are some tips from the members of the morning run club at St. Louis Park Lifetime Fitness.
How To: Complete a quick back routine to improve running form
This back routine will not only strengthen your back, making you less prone to a running injury, but it will also give you a better, more upright posture when you run. Consisting of exercises like arm and leg lifts and double arm raises, this back routine is challenging but we guarantee you'll feel oh so good afterwards.
How To: Complete a 15 minute post-run stretch routine
Not stretching after a good run will definitively set you up for injury or muscular pain. While stretching before a workout lubricates your joints to prepare them for work, stretching afterwards helps prevent you from building too much bulk so you get long, lean muscles, and so your tensed up muscles can relax again.
How To: Do running diagonals to improve leg turnover and running form
In order to become a good runner you must do more than just, well, run. Good running requires good form, which means that in addition to doing your daily job you must commit to completing drills designed to improve your running form (to reduce injury).
How To: Do arch raisers to increase balance and strength for running
Stronger legs and feet equal more endurance capacity when running, whether you do long distance or prefer sprinting. So make sure you don't injure yourself and prevent plantar fasciitis by completing this simple runner's exercise.
How To: Prevent shin splints for runners by changing your shoes
Ugh, the dreaded shin splints. Almost any habitual runner has experienced it: a sharp, tight pain in your shins that jolts you uncomfortably every time you move. And for those who are on their feet regularly, like runners and dancers, shin splints can be a big pain in the ass.
How To: Improve Linear Speed and Running for in Young Athletes
One of the most important skills to imbue into young athletes is how to run properly. This will improve their linear speed and enable them to excel no matter what sport they play. This video demonstrates some training drills that you can do with your young athlete to teach them to run properly and quickly in a straight line.
How To: Firm hamstrings and glutes with a walking lunge
If you can walk, then you can do this exercise. Many exercise moves force you to contort your body like a German pretzel, often resulting in tilting over in a ball of confusion before the lifting or the squating even begin.
How To: Dress for cold weather running
It's important to keep up your fitness regime year round. As tempting as it may be to abandon outdoor exercise like running in the wintertime, you can't give in to the cold.
How To: Become a better runner with basic running techniques
First, as you run you need to maintain good breathing techniques. Therefore, it is important to look straight forward, not clench your jaw but keep it relaxed, and just breath in a natural manner, not worrying about whether you are breathing through your mouth, or nose, nor other respiratory concerns. It is important to remember "that your body naturally finds the most efficient and effect way to run." Consequently, you should let your body guide your style. Next, you need to maintain a good ...
How To: Practice chi running and enhance your exercise
Chi running focuses on core muscles, integrating body and mind, and long-term performance to enhance the joy of running. In this tutorial, you will learn how to harness your Chi and improve your running technique and overall fitness.
How To: Increase speed & stride length by running stairs
Increased speed is what every runner wants. Enabling your legs to move freely but in perfect form is key to getting the most out of each step as you run. This video will demonstrate how to increase speed and stride length by running stairs.
How To: Tie your running shoes the right way
You've been tying your shoes for years but did you know you could be tying them the wrong way. This guide is going to show you how to make a reef knot in your shoes instead of a granny knot. To figure out whether or not you need shoe lace training look at the knot you make, if it sits evenly on foot with the bows going left and right then you've got a reef knot. If your laces go north and south and point towards your toes then you need to watch the guide. Step 1, is to make a starter knot, wh...
How To: Do the "karate kid" runner's ab workout
Joel Harper from Runners World TV is going to show you how an ab workout properly named the "karate kid". For this ab exercise you are going to need a small medicine ball preferably one with sand inside and you are going to want to place it between your two feet while standing. Now, you want to squeeze the ball with your feet and then jump and try and toss the ball as far as you can into the air. Depending on the health of your knees you can work on flexibility also by after throwing it into ...
How To: Improve your sprinting technique
Sprinytting isn't just running to your maximum level. There is technique to maximize your runs, gain speed and get the best workout possible. This video show you exactly how to improve your sprinting technique.
How To: Know if you have the overpronation gait pattern
In this video tutorial, viewers learn about overproduction and if they have a overproduction gait pattern. Overproduction is when, after heel-strike, the foot rolls more than 15 degrees inward to meet the ground. Overproduction is more typical in runners with low arches. To check if you have a overproduction pattern, check the wear marks on the bottom of your shoes. Overproduction causes heavy wear along the heel and inside of the forefoot. Overproduction is natural and can cause injuries. Vi...
How To: Do an alphabet plank for a runner's workout
Users will need an exercise ball to perform this exercise. Begin by going on your knees and elbows on the ball. Users basically go into a plank position in the ball. Now users will need to go into a straight position from the shoulders to the knees. Now users will draw the alphabet using their elbows, while rolling the ball. To make the exercise more challenging, users may choose to lift one or both knees off the ground while doing the exercise. This video will benefit those viewers who want ...
How To: Do the "abs matrix" runner's ab workout
Professional trainer Joel Harper shows us how to do the "abs matrix" a runner's abs workout. -First, you are going to want to grab some weights.
How To: KNow if you have the normal pronation gait pattern
Normal pronation is when running your foot hits heel first, then toe, then pushing off with the inside of your toe. It is usually found in runners who have normal arches. This type of running ensures that all of your weight is moving forward with little wasted motion. At the end of your stride your forefoot should be slightly angled away from your body and when your foot lands there should be a very slight angle between your foot and leg. You can check the wear on your shoes to tell if you ha...
How To: Know if you have the underpronation gait pattern
When the foot does not roll inward enough after the outside of the heel hits the ground, this results in Underpronation. The act of underpronation is visually depicted by an individual running on a treadmill; as the runner slows down via slow motion, one can see that the excess pressure of the body is only bearing down on the outside edges of the person's feet, as the foot neglects to roll inward. One can tell if they are underpronating by checking their footwear (running shoes, etc.), to see...
How To: Do the tick tock runner's ab workout
Professional trainer Joel Harper shows us how to do the Tick Tock runner's ab workout. -Put your feet all the way together, put your hands in prayer position and bring them above your head.
How To: Breathe properly while running
Breathing oxygen is an extremely important component of staying alive, right? Well, the same goes for running. If you're not breathing properly, you're running is going to suffer.
How To: Do the "sixes & sevens" treadmill workout
Follow along as Budd Coates shows us a workout designed to teach us to run faster over tough inclines. The workout is called Sixes and Sevens. -After a 15-20 minute workout on the treadmill increase the incline of the treadmill to 6%. We are going to do this at a Marathon Pace for 90 seconds. -Then take a one minute recovery at 0% incline. -Then boost the incline up to 7%, do this at a Marathon Pace for one minute. -Then take another recovery for two minutes at 0% incline. -That is considered...
How To: Run faster by doing high knee drill training
This shows us how to run faster by following a few tricks which we neglect without knowing them. This would help the athletes to run faster without wasting much of their energy with wrong postures. By taking care of these little things shown in the video one can make proper use of their stamina. Not only athletes but those who workout daily for their fitness of their body would be benefited.
How To: Jump higher and run faster using split squat jumps
There are a number of exercises you can do to improve your jumping and running. Start by standing with one leg forward and one leg back with both feet pointing forward. Keep the pressure on the heel of your front foot and position your back foot on its toes. Lower by bending your front knee and stop when your back knee almost touches the ground. Explode upwards extending both legs as you do. When landing try to remain balanced and return to the split squat position.
How To: How To Improve Your Running Time
Shave precious seconds off your running time and you just might win your next 5K. You Will Need
How To: Start a walking group
A daily, brisk 30-minute walk boosts brain power, helps control weight, and improves your overall health. And if you commit to doing it with friends, you're more likely to stick with it.
How To: Lace up your sneakers for a long run
Prevent soreness and bruising after running by using this parallel lacing technique. You Will Need:
How To: Hydrate for running
When running for more than 30 minutes, you'd better hydrate along the way. For every 1% dehydrated you get, your performance can suffer up to 5%.
How To: Tie running shoe laces
Sometimes no matter what you do laces always come undone. If you hate dealing with your laces always untying, try this next time you go out for a run or walk. Watch and learn a quick and easy way to tie the laces on your running shoes so that they don't interrupt your workout. Tie running shoe laces.
How To: Practice Nordic pole walking in 6 steps
Watch this how to video to learn Nordic pole walking in 6 easy steps. Learn the basic of adjusting your poles to proper walking techniques. Its a great low impact outdoor exercise.
How To: Un-cramp your toes by properly lacing your shoes
Give your toes some breathing room by using two sets of shoelaces. This simple trick will make your running a lot less painful.
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