Women's Health - USA (2019-06)

WOMEN’S HEALTH JUNE 2019

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Making a Splash

We found the unicorn of swim gear: comfortable goggles.

TheMagic5 uses a 3-D printer to create custom-fit goggles

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BE LIGHT ON YOUR FEET

More technical running shoes will do you

more good than they will a pro runner.

Invest in a pair of light weight sneaks that

support your particular gait, which a run-

ning store can help you analyze. A sick pick:

ASICS MetaRide ($250, asics.com).

SIP STRONG

Nitrates in beet juice have been shown to

enhance running economy by improving

blood flow to muscles, upping their effi-

ciency. Drink some juice pre-run.

HIT THE HILLS

Swap a jog for hill repeats (sprinting up a

slope) once a week. Speed work on an in-

cline is a common method coaches use to

make runners more efficient on flat ground.

It may be called the Superman

(not -woman), but it’s still the

hero for a strong, balanced core.

WATCH FOR

A Floating Stomach

To p r e ve n t t h r o w in g

excess strain on your

lower back, only your

chest and upper ribs

(not belly) should lif t

off the floor.

WATCH FOR

Uneven Legs

Your feet should be

at the same height.

This ensures you’re

engaging the

muscles on both

sides equally.

THE STEPS

1. Lie facedown with legs and arms extended, feet
   hip-width apart. 2. Squeeze lower back and
   glutes as you raise legs and arms off floor. 3. Hold
   for a few seconds, then lower to return to start.

TECHNIQUE

SCHOOL

Build a Better Back

Easy Runners, Rejoice!

Good news for all the 10-minute milers out there: The slower you run,

the more you’ll improve your pace when you make changes to boost

your running economy (how much energy you use to run), found a new

review from the Universit y of Colorado at Boulder. Example: If you’re a

4:30 marathoner, a 1 percent advance in running economy would take

three minutes and seven seconds off your time. So...how do you

become “economical”? Try these three research-backed methods.

Source: Wouter Hoogkamer, PhD, research associate at the University of Colorado at Boulder

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