By Elisabeth Hasselbeck
ElisabethHasselbeck.com

As you know, running is one of my favorite things to do. Last year, I ran my very first half marathon. It was a great experience but it takes a lot of work to prepare for it. Here are some ways to get ready for a half marathon:

Pick a race
First, you'll want to find a marathon that's right for you and your fitness level. Not every marathon is designed for a beginner.

Plan to train for 6 months to a year
You should have some solid running experience under your belt if you're planning on participating in a marathon.

Get comfortable running shoes
Since you'll be running a long distance, you'll want running shoes that won't hurt your feet. Make sure to do your research. If you need help finding the perfect shoe, click here.

Get Friendly
Training with a group or coach will not only give you the support you need, you'll also learn proper running techniques. You could also try training with a friend who has experience running marathons. The talks that I've had with my friends and family while running will always be remembered!

Slowly increase your mileage each week
This should be a gradual process. Try to run just a little longer during each training session.

Do tempo runs
Twice a week, I run 4-6 quarter-mile sprints with 60-90 seconds of rest in between. This is how you drop time off your mile pace.

Stay healthy
Make sure to continue eating right, drinking plenty of water and listening to your body. If you feel like you're developing an injury, see your doctor.

Sleep
Sleep is always important and you especially want to get enough rest when you're training for a marathon. You'll have greater endurance if you get the recommended eight hours of sleep each night.

Dedicate the miles
Run for yourself, but be sure to have threshold miles dedicated to someone you care about. Make a list and give each person his or her mile. On race day, when you feel like you can't give any more, do it for them!

Don't try something "new" the morning of
Just stick to your typical day of coffee, tea, or juice and breakfast. And, make sure to drink at all of the water stops!full story >>

By MuscleShred.com

Exercise is exercise, right? So who cares if you're outside at your local track or in the gym at the treadmill? Well, one is better than the other.

Can you guess which one?

And the winner is ... the track. Many studies show that exercising outdoors can help improve your stress levels, anger, depression and your overall mood. Now this does not mean the treadmill is by any means "bad" for you, or that you have to only exercise on the track. It just gives a little bit of a different outlook on exercise.

Here are just a few cardio benefits of working outdoors.

BIGGER CALORIE BURN

For those of you that fight to burn every single calorie you can during your workout, you may benefit from exercising outdoors, especially if you're running. Here's the deal: The treadmill is great for running -- you can set your treadmill to 5 mph and stay there for an hour. Now, try running at 5 mph outdoors for an hour. Chances are you will feel tired and winded before the hour is even up. Why? The belt on the treadmill helps to push your feet along. Outdoors, there is no belt that is helping you -- it's strictly your own two feet doing all of the work.

Another calorie burner while running outdoors is the terrain. If you're running on the sidewalk in your town, you are going to experience a difference in terrain every couple minutes; the small difference in the ground can make a big difference in your workout.

One more thing that may increase your calorie burn is temperature and wind. Running against the wind requires you to push a little bit harder than you would normally have to inside on a treadmill. Temperature plays a big role also. Your body burns more calories in the heat and in the cold. Whether it's 100 degrees or 30 degrees outside, your body needs to fight to keep your body temperature normal. If you're exercising outside in 100 degree weather, your body is burning calories like a maniac just to try to cool your body down. The same rule applies to exercising in the cold.full story >>

By MuscleShred.com

All over the fitness world people are saying that morning workouts are the best for you. They are known to jump-start your metabolism and get your body ready to begin the day. But are morning workouts really the best? And does this mean that people who work out later in the day don't get as good of a workout?

BENEFITS OF EXERCISE IN THE MORNING

Although there is no right time to exercise, there are many benefits to breaking a sweat earlier in the day. People who get up a half hour earlier to get to the gym have been shown to be much more consistent with their workouts. It is a no-brainer that working out before the day begins gets it over with. During the day, many things can arise such as unexpected errands or extra work. Having your workout done before that time comes would be ideal because then you won't have to worry about fitting it in, it would already be done.

Consistency is essential for sticking to an exercise program. Exercise in the morning has also been shown to give your metabolism a jumpstart and gets your blood pumping. Breaking a sweat early on has also been shown to aid in sleep. It helps to release stress and tension which can have a positive effect on your sleep. Aside from the physical benefits, getting in a workout early puts a positive outlook on the rest of the day. Endorphins are neurotransmitters that are produced in the brain that are shown to reduce pain and create a sense of euphoria. These endorphins are released during exercise! So, endorphins make you happy and keep you happy all day long. What better way to start the day?full story >>

Are you hunched over your computer right now? Then it's time to get up and move around, even if it's for a minute. Because whether it seems like it or not, small changes to your daily routine at work or desk can make a lasting impact on your overall healthy and fitness.

"Would you rather endure 90 seconds of pain or 90 years of pain?" Austin, Texas-based fitness trainer Brant Hatton says. "It's something I hear as a motivational tool in Bikram Yoga, and while it seems sort of silly, it's true."

Making a conscious effort to make small tweaks to the hours of your workday will not only improve your health, but also preserve the success you’ve already had at the gym. Here are three simple steps from Hatton to keep your workday from wrecking your health for years.

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1) Stay on your feet as much as possible

"It doesn't matter how or when," Hatton says. "Conference calls, waiting for computers load, sitting on hold, etc. -- they can all be turned into cues for you to get on your feet and move around. Any chance you get to stand up and move around, you should take it."

That could also mean walking to lunch instead of driving, or walking down the hallway to deliver a message you'd normally email. Not only does it wake your muscles up from their sedentary state, but also mixes up your heart rate.

2) Posture, posture, posture

Hatton says the No. 1 issues with all of his clients that work at desks all day is something called Upper Crossed Syndrome. Put simply, it's the tendency for your head to protrude forward along with your shoulders. The effect is unaffectionately called "turtle neck," and it doesn't look good on anyone. It also is terrible for your health.

"It can take us three weeks in training sessions to correct, and then it takes constant attention to maintain," Hatton says.

You can avoid that fate without much physical effort and a little mental training.

"If the company offers some sort of ergonomic setup, go for it. Elevate your keyboard or get a better chair," Hatton says. "The key to good posture is being aware of what it is. Ears directly over your shoulders, make sure you're sitting upright, get a chair with a higher back so that you can feel your shoulders against the back of the chair.

"The reality is your work is going to make you slip into bad posture. We all naturally lurch toward screens, keyboards, notebooks and reading materials. The trick is noticing when you do it and simply leaning back correctly."

3) Stretch and use resistance bands/light weights for quick moves

One of the great pitfalls of being stationary all day is that your muscles tend to tighten up. Keeping them loose, and finding ways to use them actively in short bursts can pay huge long-term dividends.

A lot of people think sitting on an exercise ball will make a difference, but it's not that simple. It can even been counterproductive, according to Hatton. Instead, give yourself reasons to reach up or down and get off your butt.

"Keep surgical tubing or resistance bands hanging from a door or cubicle wall, or maybe have three-pound dumbbells by your desk," Hatton says. "They're great visual cues to remind you to move around and do some light stretching or lifts, and when you use them, they help counter the small movements that don’t do much good for you over the day, like moving a mouse or typing."

It will also help promote circulation and flexibility, keeping your body in a state of readiness for activity, and making those trips to the gym or jogs around the neighborhood easier to jump into.

Whatever you do, do it often. It may seem like you don’t have time, but you do. Even if you don't have 90 seconds, you have 30 seconds here and there. And it’s a relative mental rationale, Hatton says.

"Would you rather endure 30 seconds of minimal pain and effort, or 30 years of an aching back and neck?"

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