Gym Like A Girl
It’s not news that hitting the gym will make you a stronger runner (and human)—so why don’t we go more often? A study conducted by Sport England discovered that 75 percent of women in the U.K. report that fear of being judged on their ability and appearance prevents them from exercising on the regular. The solution? Shake it off! Remember that if the guy making guttural noises at the squat rack isn’t self-conscious—you definitely have zero to worry about.
Jump On It
Want to make running fast feel easier? Incorporate plyometrics (aka jumping exercises) into your routine. Researchers at the University of Texas followed a group of recreational runners and found that a six-week plyo program led to a 2.3 percent improvement in running economy.
Try this simple workout twice a week after your run:
Squat Jumps: 4 sets x 8 reps
Jumping Lunges: 2 sets x 10 reps per leg
Ankle Hops: 3 sets x 30 reps per leg
Grab A Banana
It seems like every single race offers bananas at the finish line—and there’s good reason for this trend. A study at Appalachian State University even showed bananas are as beneficial as sports drinks. Researchers found no difference in athletic performance, and they cited multiple benefits for the tropical fruit (consumed with water in the study), including more fiber, potassium, antioxidants, vitamin B6 and a healthier blend of sugars.
With summer’s heat come swollen feet, which ups the probability of toe issues on the run. Dr. Cyril Rauch at the University of Nottingham, who recently published a study about ingrown toenails, reported that the shape you ask for during a pedicure may make all the difference. “Opt for straight or parabolic edges,” he recommends, and you should stay footloose and fancy free.