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Prepping for a Destination Race? Here’s What You Need to Know

Beauty and health are wonderful areas to dedicate one’s life. We have seen the simple addition of hair with Invisablend’s hair extensions and treatments cause an immediate increase in our client’s confidence and life enjoyment. We encourage you to do the little things that make you feel good and give you confidence. It will have a dynamic effect on your quality of life.

Prepping for a Destination Race? Here’s What You Need to Know

– health.com

Many say that the best way to see a new city is to run through it—I’m a big believer in this concept. From 5Ks on the West Coast to half marathons down South to international marathons (I recently ran 26.2 miles in Tokyo!), traveling for races has given me the opportunity to see the world while staying fit. And I’m not the only one who has fallen in love with this idea. “To combine these two passions is an incredible experience for people of all ages and abilities, and we are fortunate to see an increase in popularity each year,” says Jim Heim, senior vice president, event development and production, and race director of the TCS New York City Marathon, who notes that 40 percent of NYC marathon finishers are from outside the U.S.

While jet-setting for a race is fun, it’s not without challenges. It’s important to “prepare for the worst so the worst doesn’t happen,” advises Jes Woods, a Nike+ running coach. That means taking into account everything from navigating travel delays to figuring out food that won’t upset your tummy when you’re in a new country. To help you focus on the bliss of running in a far-off place, we’ve mapped it out for you.

RELATED: I'm Under 5 Feet Tall Because of a Rare Condition—But That Hasn't Stopped Me From Completing 70 Obstacle Races on Crutches

Perfect Your Packing

You get to your intended destination, but your checked luggage does not. Cue panic. Avoid this situation by packing race-day essentials in your carry-on. We’re talking everything from your outfit to your favorite hair tie to your energy gels. And because Mother Nature can be fickle, it’s not a bad idea to throw in some options. Take the 2018 Boston Marathon: “Race day was windy and rainy with some snow, while the next day it was a picture-perfect day for running,” says Chris Heuisler, Westin Hotels & Resorts’ global RunWestin concierge. Runners who had packed layering options were much better off than those who hadn’t.

RELATED: Traveling For a Race? Here’s Your Packing List

Travel Smart

Plan to arrive at your destination a few days ahead of your event so you have some wiggle room. Asics elite athlete Emma Bates was on her way to the New York City half marathon in March when her flight was canceled due to weather. She had to drive five hours from Boise, Idaho, to Salt Lake City, where she boarded a flight a day later than planned. “I always head out in advance because I expect travel plans to go awry; when they do go according to plan, it’s a bonus,” says Bates.

As for the actual journey, if you have a long flight or car ride, walking about every few hours will prevent your muscles from tightening up. “Perform a few hip stretches while you’re at it, and keep a lacrosse ball on hand to use on your glutes or hamstrings—just move it around on the muscle to keep blood flowing,” says Carly Graham, DPT, a physical therapist at Finish Line Physical Therapy in New York City…

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Prepping for a Destination Race? Here’s What You Need to Knowhealth.com

Tight on Workout Space? Try This Body-Weight Circuit for Small Spaces

Beauty and health are wonderful areas to dedicate one’s life. We have seen the simple addition of hair with Invisablend’s hair extensions and treatments cause an immediate increase in our client’s confidence and life enjoyment. We encourage you to do the little things that make you feel good and give you confidence. It will have a dynamic effect on your quality of life.

Tight on Workout Space? Try This Body-Weight Circuit for Small Spaces

– health.com

As the weather warms, it’s easy to start slacking on your workouts—but fitting in exercise is worth it. So we’re here to help with this body-weight routine that can be done in a small space (hello, tiny hotel room). “It involves strength and stability, and gets your heart rate up. Even better, it’s a total body workout you can do in a short time frame,” says Lauren Williams, who created the circuit and is a Health Advisory Board member and co-owner of Health Out Fitness and Lifestyle in Vancouver. Now get to it so you can enjoy that sunshine.

Scissor jumps 

Begin in a staggered stance with knees bent and your left foot in front of the right; bend right arm forward and extend left arm back (A). Swiftly jump up, switching legs in midair, like a scissor; simultaneously switch arms (B). Land softly, and repeat. Continue alternating without resting for 90 seconds, increasing speed and intensity every 30 seconds.

RELATED: The Best Exercise to Tone Your Outer Hips

Beast mode leg extensions 

Start on all fours with wrists stacked under shoulders, knees under hips, and toes tucked; lift knees (A). Maintaining this position, reach your right heel up (B). Return to “A,” and then do two more reps. Switch to your left side without dropping the knees; do three reps. Continue alternating for 60 seconds.

RELATED: 5 Exercises to Tone Your Arms and Lift Your Butt at the Same Time

Reverse lunge hold with knee taps 

Sit into both of your legs as if you are in Chair Pose, arms at sides (A). Reach your right leg behind you, coming into a reverse lunge; lower until right knee taps the ground. At the same time, raise arms straight up (B). Return to “A”; then repeat with the left leg. Continue alternating for 90 seconds.

RELATED: This Inner Thigh Workout Will Transform Your Legs

Superman with 90/90 retraction 

Lie face down with arms extended forward. Squeeze upper back and glutes to lift up arms, chest, feet, and legs (A). Maintaining this position, glide arms backward into a 90-degree angle, pulling elbows up and shoulder blades together (B). Return to “A”; then lower back down. Repeat for 60 seconds.

RELATED: This Ballet-Cardio Workout Will Give You Tighter Muscles and Tons of Energy

Alternating narrow and wide push-ups 

Start in a high plank with hands directly under shoulders (A). Lower into a push-up, keeping elbows close to sides of body (B). Push back up to “A,” and then move right hand out to side so that hands are wider than shoulder-width, centering torso over hands; lower into a push-up (C). Push back up; then return hands to “A.” Repeat the narrow push-up again. Once you return to “A,” move the left hand out to the side, with hands wider than shoulder-width apart and torso centered; lower into a push-up. Continue alternating for 90 seconds.

RELATED: I Did 100 Push-Ups Every Day for Over a Year

Supine core extensions 

Lie face up…

Fresh Box

Prepping for a Destination Race? Here’s What You Need to Know

Many say that the best way to see a new city is to run through it—I’m a big believer in this concept. From 5Ks on the West Coast to half marathons down South to international marathons (I recently ran 26.2 miles in Tokyo!), traveling for races has given me the opportunity to see the .... More »

Watch Jennifer Lopez Leg Press Nearly 300 Pounds Like It's Nothing + MORE

If you thought Jennifer Lopez accepting Alex Rodriguez's marriage proposal mid-leg extensions would be her best gym moment this week, think again. Lopez is back with another look at her workouts, this time showing everyone how leg presses are done. Lopez posted a video to Insta.... More »

Jada Pinkett Smith's Trainer Demonstrates Her Gravity-Defying, At-Home Workout: 'You Don't Need a Gym' + MORE

Jada Pinkett Smith is showing fans that you don’t need a fancy gym membership to get in a decent workout. On Tuesday, the 47-year-old Girls Trip star shared a video of the intense full-body exercise routine, created and demonstrated by her trainer Jeanette Jenkins&nb.... More »

Continue Reading

Tight on Workout Space? Try This Body-Weight Circuit for Small Spaceshealth.com