Running Terms to Know for 30 Day Breakaway

Running Terms to Know for 30 Day Breakaway

As a new runner, some of the terms thrown around by more advanced runners can sound like a foreign language. Running — much like other types of exercise — is full of slang that’s not always easy to decode on your own, but don’t let it intimidate you! We asked running experts to break down some of the most common running terms you’ll hear as a runner, both as you train during 30 Day Breakaway and from other runners during your first 5K race. Fartlek Fartlek is a Swedish term that means “speed play,” explains Bianca Beldini, D.P.T., a physical therapist, USA Triathlon level 1 coach, and Pose Method Run Technique Specialist. A fartlek includes quick bursts of fast sprinting or brief bouts of short speed work within a longer run. For example, a fartlek could involve sprinting up each hill you come to before returning to a regular running pace at the... Read More
How to Throw a Punch: 4 Easy-to-Follow Steps

How to Throw a Punch: 4 Easy-to-Follow Steps

Knowing how to throw a punch is one of those necessary life skills you hope you never need to use in an everyday situation. (We put hand-to-hand combat somewhere between changing a flat tire and performing the Heimlich maneuver.) But even if you’re a total pacifist, it’s worth your time to learn how to punch, as it will open up a world of new exercise options. Boxing and kickboxing are incredibly effective workouts for elevating your heart rate, burning calories and strengthening your core. They’re scalable for every level of experience and fitness; advanced athletes can work on their speed and combinations while beginners master foundational movements. And one of the most important basics is learning how to throw a proper punch. 1. Assume a Boxing Stance Learning how to throw a good punch starts from the ground up, says Tatiana Firpo, CPT, and instructor for beRevolutionarie, a digital wellness, fitness,... Read More
Why 30 Day Breakaway Is a Great Running Program for Beginners

Why 30 Day Breakaway Is a Great Running Program for Beginners

If you’re ready to move beyond the occasional fun run, you’re going to need a more comprehensive plan. A running program for beginners can help you build endurance and hone your running technique, so you can go faster or farther — or both. When you’re choosing a running program for beginners, here are a few key features to look for. 1. It Starts Slow and Builds Over Time A running program for beginners should help you ease into the sport. If you overdo it, you could wind up burning out or getting sidelined with an injury. “The program won’t help you if the workouts are too long or hard,” says Meghan Kennihan, an NASM-certified personal trainer and USATF-certified running coach in LaGrange, IL. For example, you might start out with a mix of running and walking intervals, and slowly progress to running for 30 minutes straight or more, Kennihan says. As you... Read More
Oblique Workouts for a Strong Core

Oblique Workouts for a Strong Core

Many abs-focused exercises, like crunches, tend to target the same few muscles in the abdominal group — the rectus abdominis and transverse abdominis. However, you also need to work those muscles on the sides, your internal and external obliques, to build both strength and stability. “When you have strong obliques, it gives you greater mobility in everyday movement, because they support you when you’re twisting, but they also take pressure off the lower back and shoulders,” says Minneapolis-based trainer Aaron Leventhal, C.S.C.S. “You simply have better alignment overall, and that helps with endurance and performance,” he adds. Not surprisingly, some of the best ways to firm up your obliques are through twists or oblique crunches. But there are plenty of other options for keeping your oblique exercises fresh. Try these five to get started: 1. Side Plank Hip Lifts “There are some common weak points in the human body that the side plank hip... Read More
How to Do a Modified Burpee

How to Do a Modified Burpee

Burpees are hard. Really hard. And as effective as they can be at sending your heart rate through the roof, they aren’t ideal for 100% of exercisers 100% of the time. After all, even the strongest of athletes can unknowingly botch a burpee, trading speed and rep count for form or simply not keeping a tight enough focus on control. While this dramatically increases your risk of injury, like putting strain on the low back or the wrists as you drop into your push-ups, it also robs you of results, says Cody Braun, CPT, assistant manager of fitness at Beachbody. Related: How to Do the Total-Body Burpee What Is a Modified Burpee? A modified burpee is a good substitute for the full expression of a burpee. Slow things down, go easy on the jumping and generally tune in to maintaining total-body tension during every phase of the exercise, and you’ll not... Read More