Fitness

6 Ways to Run Faster and Injury-Free

Running hard is good. Running smart is better. By focusing on small but important movements and body alignment, you’ll save energy, avoid injury, and sprint past your competition.

1. Feet
Running injuries are made worse whenever your heel strikes the ground. “It acts like a brake, slowing you and creating stress,” says Rick Fishell, a running coach at Athletes’ Performance in Carson, California. To prevent this, pull your toes up toward your shins as soon as they leave the ground, and aim to land on the balls of your feet.

2. Hips
The correct stride length is shorter than you may think. Your feet should land beneath your hips, says Fishell. Any longer and you’re “reaching,” which adds destructive force. …

Lack of Vitamins A and C Could Increase Chances of Asthma

A diet low in vitamins A and C can increase the risk of developing asthma, researchers claim.

A review of 40 studies found that people with low levels of the key vitamins were more likely to suffer from asthma than those without the condition.

Each vitamin was independently linked with an increase in the risk of asthma, with people with the lowest levels of vitamin A appearing to have more severe asthma than other sufferers.

The findings, published in the journal Thorax, contradict a large-scale study published last year which found no link between levels of antioxidants in the diet and asthma.

But the latest researchers claim theirs is a more robust study. The review of studies that measured dietary …

Running

How will I benefit from running?

For starters, it tones muscles in your legs, hips, and abdomen. And, as an aerobic exercise, it builds cardiovascular health by working your heart muscle and improving oxygen supply to your muscles. What’s more, running reduces your risk of heart attack, develops your endurance, relieves stress, and burns calories quickly. Depending on factors including your weight, pace, and how hilly your route is, you’ll burn 500 to as much as 1,000 calories an hour.

How do I get started?

Find routes that you can use year round (you’ll want a well-lit option when the days get short) and that have smooth, relatively soft surfaces, like asphalt or dirt. Variety is the spice of life, …

Bicycling

How will I benefit from bicycling?

For starters, you’ll tone your calves, thighs, and hips while burning 350 to 700 calories an hour. Cycling boosts your aerobic capacity, too — new cyclists see up to a 20 percent increase during the first four months. That means your heart will deliver oxygen to muscles more efficiently, taking the effort out of climbing stairs and carrying groceries. You’ll also reduce your risk of colon cancer and lower your cholesterol level and blood pressure. And bicycling is one of the few aerobic exercises that’s easy to incorporate into a full day. On a bike, you can run errands or commute to work.

How should I choose a bicycle?

Your best bet is a …