As a result, if you’re looking to improve your stamina for running-or any other cardio workout routine, here are 2 running strategies that can help.

Tempo Runs

For starters, if you are new comer to the sport, work first on gradually building your cardio foundation and endurance level by opting for a less challenging training program. Try the beginner’s walk-run-walk program and gradually build your endurance level. However, if you’re sure about your running capabilities, then you can incorporate Tempo runs into your training program.

Tempo running is the ideal training strategy for improving running speed and distance while experiencing less fatigue. This type of running increase your lactate threshold, meaning that your muscles become better at handling lactic acid build, thus you run with less fatigue.

The pace of a tempo run should be at around 70-80% of your maximum aerobic capacity. Meaning that you exercise at just past the spot where you start to experience lactic acid build-up in your working muscle. Always begin your tempo run workout with a decent warm-up so you don’t hurt yourself or experience premature exhaustion. The proper warm-up will make sure that you’re getting the most out of the training session without running the risk of discomfort or burnout.

Interval Running

If time is an issue for you, then interval running is the way to go. Also known as High Intensity Interval Training (or HIIT), this type of training is ideal for shedding pounds and boosting stamina without using up much of your limited time. All you need is half an hour and you’ll get the best workouts ever.
Interval running consists of performing repeated intervals of high and low intensity running. The intensity and length of each interval will largely depend on where you’re at on the fitness ladder and training goals.

As a beginner, try out this 30-minute interval running workout:

• Begin with a 5 minute jog as warm-up. Warming is critical since it helps you get prepared for the exercise ahead and prevents injury and premature fatigue on the training session.
• Perform your first running one full minute interval at 80% of your maximum heart rate, then slow it down into an effortless jog to allow for recovery and rejuvenation.
• Go for another running interval but at 85-90% of your max, take another one full minute for recovery.
• Repeat the cycle 6-7 times.
• End the workout with a 5 minute slow jog as a cool down. Breathe deeply and get your heart rate to it normal level.

Try this training workout a couple times per week. However, don’t feel the need to follow it verbatim. Adjust the length of each interval to your fitness level.

Though these 2 training strategies are powerful and can boost your stamina in the shortest times possible, the key to success is speed of implementation. You need to take action and adjust your approach accordingly. And always remember to stay within your fitness level.

About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.

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So how can seasonal allergy sufferers cope with their symptoms and still have a great time doing the things they love? Try these seven simple tips for making it through the season of sneezing – while still having fun.

• Use a saline spray or a neti pot for some quick nasal clearing and a bit of relief.
• Drink plenty of water. This will help you stay hydrated, thin your nasal secretions and help ease the discomfort brought on my sinus issues.
• Take a hot bath or a steamy shower after you get back from outdoor activities. This will help open the sinuses, promote drainage and help relieve some of your sinus pressure – not to mention send the pollen on your body directly down the drain.
• Check the pollen report and avoid areas packing the biggest punch. Is it a gorgeous day in a valley, but the mountains are swimming in pollen? Take a hike in the valley and leave the mountains for another day.
• Concentrate on breathing through your nose, not your mouth – because your nose filters incoming air and helps keep allergens out.
• Vary your workouts to take advantage of reduced-pollen areas. For instance, if you usually golf, but like tennis, spend at least part of allergy season on a clay or cement court instead of the links.
• Plan outdoor activities when pollen counts are at their lowest (Hint, pollen generally peaks from 10 a.m. to 5 p.m. and in the early evenings, so become an early bird.)

One last tip: Consider the virtues of a low-pollen garden. Some ground covers, like myrtle and ivy, are just as beautiful as grass but non-pollenating. And azaleas and some fruit trees and shrubs produce heavier pollen that doesn’t get blown about in the wind.

Talk to the experts at your local garden center about which plants are right for your environment – and while you’re there, be sure to pick up a microfiber mask.

Tina Rose writes for RealAge.com, a health and wellness website focusing on helping those with environmental allergies, and providing health tips to help you live life to the youngest.

BEFORE

Before you exercise, you don’t necessarily need to eat any food. Most of the energy that you use when exercising comes from the fat and carbohydrates that are stored in your muscles and fat cells, not the food you eat right beforehand. Don’t feel like you need to eat before you exercise if you aren’t hungry.

However, some people should have a snack before they exercise, whether for health or other reasons. Make sure you eat snacks that have a few main characteristics. Foods should be low fat and low fiber. You don’t want to put a lot of fat and protein into your body right before you exercise, since neither can be broken down fast enough to convert into useful energy for your body. Stick with foods that are easy to digest and that contain liquids. Don’t choose whole grain carbs which digest slowly. Drink fruit juice, fruit smoothies, or sports drinks. Eat fruits like pineapple, banana, and mango, or pretzels and bagels. If you are a fan of energy bars, choose ones that have 3-5 grams of protein and very little fat.

DURING

If you exercise for just a short period of time, you don’t need to have a mid-work out snack. However, when exercising for longer than 90 minutes you will need to eat something in order to delay fatigue. If you eat carbohydrates while you exercise you will prolong the amount of time you can continue to exercise without getting too tired by nearly 60 minutes.

When you do eat carbohydrates during your exercise, the body is prompted to produce more insulin, which is needed in order to use the energy stored in carbohydrates.

You need to consume carbohydrate-rich foods when snacking during exercise. Bananas, apples, pretzels, cheerios, and raisins are great in-between-exercise foods to snack on that won’t make you feel full and sluggish.

AFTER

Right after you exercise, you have about an hour window in which your muscles are craving nourishment. Your body needs two things: amino acids and carbohydrates. Protein is made from amino acids and is needed to help build up muscles, bones, and other vital parts of your body. Important amino acids are used up when you exercise and they need to be replaced. Eat meats, chicken, fish, eggs, or even whey protein powder in order to replenish your amino acids.

The other thing your body needs after working out is carbohydrates. Unlike before you exercise, afterward is a great time to have a full meal. Eat brown rice, quinoa, or fruits and vegetables.

The next time you are at the grocery store, take this list with you and pick out some snacks for before and during exercise, as well as foods to create a full, balanced meal (rich in amino acids and carbohydrates, of course!) for after. You should see gradual, but noticeable differences in your stamina and your body.

About the author: Julia is a writer passionate about health, fitness & blogging. When she’s not running her dog she can sometimes be found writing about Sono Bello, cooking and a myriad of other topics.

Myth 1 – You need to go to the gym to build muscles

This is one of the most funny myths out there. Whoever says this has no clue what they are talking about. Muscle building can be done anywhere either at home or in the park. You don’t necessarily need weights or high-tech machines to build muscles. Bodyweight training can also be done. Push ups, pull ups, dips, bodyweight squats, lunges are exercises which don’t require any fancy machine and equipment. The most important thing is to perform resistance training which stimulates your muscle fibers. Some people have built great bodies without ever stepping in a gym.

Myth 2 – You need to do curls to get big arms

Curls are a great exercise to build mass in your biceps but they are not the key to big arms. Your biceps is a small muscle and only accounts to 1/3 of your arm muscles with 2/3 going to your triceps. So if you just focus on curls and don’t work your triceps enough, you won’t get big arms. But one important thing you need to know is arm exercises alone won’t build big guns. You need to increase your calorie intake as well from nutritious foods and gain weight. If you don’t gain weight, your arms won’t get any bigger. You can’t weigh 150 pounds and get 18 inch arms.

Some people believe the key to big guns is curls and will perform endless curls at the gym in every workout session. After they get a good pump, their arms look bigger due to blood flowing to their muscles but it’s only temporary. Later on, they will get back to their original state. A downside to doing curls in every workout is this can lead to overtraining and the latter will hinder muscle growth. Muscles grow when resting not when training.

The key to big arms is to eat lots of quality food, perform isolation exercises like bicep curls and tricep extension plus adding a good mix of heavy compound exercises in your workout sessions like bench press, rows, deadlifts, military press. This is the ultimate way to grow those eye-popping guns.

Myth 3 – You can’t build muscles without supplements

Whoever tells you that should be using supplements day in and day out without focusing on proper nutrition revolving around real foods. Supplements can definitely assist you in your muscle building goal as sometimes you can’t have a proper meal and supplements come in handy as a meal replacement or for post-workout nutrition. But they are not an absolute MUST for muscle building. If you get your nutrition right and eat high-protein foods like eggs, fish, chicken, beef, cheese, milk and so on, there is no reason why you can’t build muscles. Supplements are actually derived from food like milk and eggs. The key to building muscles is to get your protein and amino acids intake whether it’s from whole foods or supplements but the building blocks of your nutrition should rely on real foods most of the time. So don’t listen to this nonsense and eat your food.

There you have it. You should not believe everything that you read or hear. Do your own research or get advice and guidance from knowledgeable people.

About the author

Jean Lam is a health and fitness enthusiast and has a passion for body building, weight training, calisthenics as well as diet and nutrition.