Broad Street Run Training: How to Warm Up the Right Way

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If you’ve ever run a race before, odds are you’ve seen some runners jogging, jumping, marching, and even sprinting before the gun goes off. Perhaps you thought to yourself, “They’re elite runners. I don’t need to do that stuff — I’ll save my energy for the race.” While it’s true that you most likely won’t need to be as thorough as the elites, everyone needs a good warm-up, especially before a longer-distance race like the Broad Street Run. In fact, I would argue warming up is absolutely essential for peak performance and makes handling those first few miles a bit easier.  Read more »

Be Well Workout of the Week: Need-for-Speed Interval Challenge

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Who’s ready to do some intervals? This workout is designed to ramp up your regular cardio session, whether you’re pounding the pavement along the Schuylkill Banks, biking along Kelly Drive or just hopping on the elliptical at your gym.

Here’s how it works: You’re going to choose your form of cardio, then start with an easygoing five to 10-minute warm-up. Once your juices are flowing, you’re going to increase either your speed, resistance and/or incline — your choice! — and go as hard as you can for a short period of time, starting with one-minute intervals, then 45-second intervals and, last, 30-second intervals. During the recovery time, keep moving but take it easy. The idea is to push yourself as hard as you possibly can for short bursts of time, which will improve both your speed and endurance.

After your last sprint, you’ll slow the pace and cool down for about five minutes — and don’t forget to stretch when you’re done!  Read more »

The Ultimate Springtime Workout: 8 Exercises You Can Do on a Park Bench

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Warm weather is coming our way any day now. With spring officially here, let’s celebrate the end of a cold, nasty winter by getting out of the gym and spending more time outdoors.

Most people think an outdoor workout involves one thing: running. But if you get a little creative, you can work your entire body using a piece of equipment that’s readily available in parks and greenspaces across the region. You guessed it: I’m talking about benches. Read more »

Be Well Workout of the Week: Quick (and Killer) Full-Body Blast

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Ready to feel the burn, guys? This week’s workout will work your entire body without taking up too much of your time. Here’s the deal: You have three groups of exercises. Each group has four exercises with descending reps, starting with 20 of the first exercise, 15 of the second, 10 of the third, and five of the fourth. You’re going to complete each group twice (hence, the x 2 below) before moving on to the next. Work as hard as you can, and keep an eye on your form. Good luck!
Read more »

Fact: Pull-Ups Are Hard (But I’m Determined to Master Them)

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Me and my big mouth. Inspired by Bradley Cooper’s physical transformation for his role in American Sniper, I announced on February 3rd my resolution finally master a real, no-doubt-about-it, full-on pull-up.

It’s about a month later and I feel compelled to give you all an update on my progress. I’ll boil it down to this: Pull-ups are HARD.  Read more »

Be Well Workout of the Week: The Timer Challenge

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Shutterstock

This week’s workout is pretty straight-forward, but don’t let that fool you: Your heart will be pounding — and your body screaming — in no time at all.

You’ll do 10 reps of each exercise below, completing the circuit three times through. That’s it. Your goal is to work hard, work fast and, most important, work with good form. Read more »

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