Running 26.2 miles at speeds most people cannot hold for a single mile requires years of targeted preparation. The men and women finishing major marathons in times under 2 hours and 10 minutes follow training systems built on exercise physiology research, altitude manipulation, and precise intensity control. Their weekly routines look nothing like recreational running programs, and the reasoning behind each session comes from decades of scientific study into human endurance limits.

The Numbers That Separate Elite Runners

A laboratory measurement called VO2 max tells researchers how much oxygen an athlete can use during intense exercise. Average adults test between 30 and 45 ml/kg/min. Elite endurance athletes score between 65 and 80 ml/kg/min. This gap explains why a professional marathoner can hold a pace that would leave an untrained person gasping within minutes.

Another marker called lactate threshold determines how fast someone can run before acid accumulates in working muscles. In untrained people, this point arrives at roughly 76.6% of their VO2 max. Elite runners push that boundary to about 82%. The practical result shows up on the track: professional marathon runners maintain lactate threshold speeds of 18 to 21 km/h, and they can hold that output for hours.

These numbers do not arrive by accident. Targeted training over many years shifts both measurements upward.

Fueling During Long Runs

Marathon training sessions that extend beyond 90 minutes require athletes to consume carbohydrates mid-run. The body stores roughly 2,000 calories of glycogen in muscles and liver, and prolonged efforts deplete these reserves at a steady rate. Runners practicing race-day nutrition strategies learn to time their intake and test products like sports drinks, bananas, and energy gels to find what their stomachs tolerate at pace.

Elite programs treat fueling as a trainable skill. Athletes experiment with different carbohydrate sources during weekly long runs, aiming to consume 60 to 90 grams per hour during competition without gastrointestinal distress.

The 80/20 Rule in Weekly Training

Dr. Stephen Seiler studied training logs from world-class endurance athletes across multiple sports. His research found a consistent pattern: these athletes spent approximately 80% of their training time at low intensity and 20% at high intensity. They did not arrive at this ratio through instruction. They gravitated toward it naturally over years of competition and trial.

The logic makes sense when you consider recovery. Hard sessions break down muscle fibers and stress the cardiovascular system. Easy sessions allow repair while still accumulating mileage. Professional marathoners log between 110 and 140 miles per week during peak training blocks. John Korir, winner of both Chicago and Boston marathons, has reported peak weeks exceeding 160 miles.

Running that volume with too many hard days leads to injury and burnout. The 80/20 split lets athletes absorb the workload.

Why East African Runners Dominate

Of the 100 fastest marathon times ever recorded, 89 belong to Kenyan or Ethiopian runners. Part of this comes from cultural factors: running represents a pathway to financial success, and communities identify talented youth early. Part of it comes from geography.

Kenya’s Iten and Kaptagat training areas sit at 2,500 meters above sea level. Ethiopian elites train at elevations between 2,355 and 2,890 meters in places like Addis Ababa and Entoto. At these altitudes, the body produces more red blood cells to compensate for thinner air. When these athletes descend to race at lower elevations, they carry that extra oxygen-carrying capacity with them.

Western runners often travel to these locations for training camps or use altitude tents to simulate the effect at home. The adaptation takes weeks to develop and fades within a similar timeframe after returning to sea level.

Periodization and Training Phases

Elite programs divide the year into blocks with distinct goals. A base phase focuses on building aerobic capacity through high mileage at comfortable paces. A sharpening phase introduces faster workouts that simulate race conditions. A taper phase reduces volume before competition so the body can absorb previous training and arrive at the start line fresh.

Each block might last 4 to 8 weeks depending on the athlete’s race schedule. Coaches adjust based on how the runner responds, using blood tests, heart rate data, and subjective feedback to modify plans.

Recovery as Training

What happens between runs matters as much as the runs themselves. Sleep research shows that endurance athletes need 8 to 10 hours nightly to support muscle repair and hormonal balance. Many professionals nap during the day, particularly after morning sessions.

Massage, ice baths, compression garments, and stretching routines fill the hours when athletes are not running. Some of these methods have strong research support; others work primarily through placebo or relaxation effects. Either way, the time spent on recovery allows for the high training loads that produce results.

The Mental Component

Running at lactate threshold pace for over 2 hours requires mental discipline that cannot be measured in a laboratory. Elite marathoners develop this through years of hard training and racing. They learn to tolerate discomfort, to break races into smaller segments, and to maintain focus when fatigue accumulates.

Coaches incorporate specific mental training techniques, including visualization of race scenarios and practice at running even splits when the body wants to slow down. These skills take repetition, and they separate runners with similar physical abilities.

The post The Science Behind How Elite Marathon Runners Train appeared first on Green Prophet.

Introduction: The Digital Pulse of Modern Fitness

In an era where smartphones are ubiquitous and health consciousness is at an all-time high, the fitness industry has undergone a radical digital transformation. Fitness applications have moved far beyond simple pedometers, evolving into comprehensive wellness platforms that serve as personal trainers, nutritionists, and community hubs right in our pockets. This sector is not just growing—it’s exploding, with the global fitness app market projected to exceed $120 billion by 2030. For a forward-thinking software development company, this represents a monumental opportunity. However, success in this competitive arena requires more than just coding ability; it demands a deep understanding of user psychology, seamless hardware integration, and data-driven personalization. This is where the specialized expertise of a partner like Cogniteq becomes a game-changer, transforming a standard development project into a strategic, market-leading digital health solution.

The Engine of Growth: Key Drivers Fueling the Fitness App Boom 1. The Post-Pandemic Paradigm Shift in Health

The COVID-19 pandemic served as a profound catalyst, permanently altering our relationship with health and fitness. With gyms closed and routines disrupted, millions turned to digital solutions for the first time. This shift revealed lasting advantages: unparalleled convenience, flexibility, and personalized pacing. What began as a necessity has solidified into a preferred modality for a vast user base, creating a sustained and growing demand for high-quality, at-home, and on-the-go fitness guidance.

2. The Quantified Self and Data-Driven Wellness

Today’s fitness enthusiasts are empowered by data. Users no longer simply “work out”; they seek to optimize every variable—from heart rate zones and calorie burn to sleep quality and recovery metrics. Modern fitness apps satisfy this demand by aggregating data from wearables (smartwatches, heart rate monitors, smart scales) and using sophisticated algorithms to provide actionable insights. This transformation of raw data into personalized coaching advice is a core value proposition that keeps users engaged and subscribed.

3. The Rise of Holistic and Mental Wellness

The definition of “fitness” has broadened significantly. Users now seek a 360-degree approach to well-being that integrates physical training with mental health, nutrition, and recovery. Leading apps have expanded their offerings to include guided meditation, stress management exercises, sleep stories, and macro-nutrient tracking. This holistic approach increases user stickiness by addressing multiple facets of their wellness journey within a single, cohesive ecosystem.

4. Gamification and the Power of Community

Human beings are intrinsically motivated by achievement and social connection. Top-tier fitness apps brilliantly leverage this through gamification (badges, streaks, challenges, leaderboards) and community features (social feeds, group challenges, direct messaging). These elements transform the solitary act of exercise into a shared, competitive, and rewarding experience. This social layer is a critical driver of user retention, turning a utilitarian tool into a daily habit supported by accountability and camaraderie.

Critical Technical Pillars for a Successful Fitness App

Building an app that captures this market requires overcoming significant technical challenges. A superficial application will quickly be abandoned; a robust, intuitive platform becomes indispensable.

Seamless Wearable and IoT Integration: The app must act as a central hub, effortlessly syncing with a wide array of devices via Bluetooth, ANT+, and Wi-Fi. This requires deep expertise in SDKs and APIs for platforms like Apple HealthKit, Google Fit, Fitbit, and Garmin to ensure reliable, real-time data flow without excessive battery drain.

Intelligent Personalization with AI/ML: Static workout plans are obsolete. The most engaging apps use machine learning to analyze user performance, preferences, and feedback to dynamically adjust workout difficulty, suggest new activities, and predict potential burnout or injury. This requires a robust backend capable of processing complex user data to deliver a truly adaptive experience. High-Performance Content Delivery: Whether it’s streaming HD workout videos, delivering real-time form correction via the camera, or providing audio coaching during a run, the app must manage media efficiently. This demands a strong content delivery network (CDN), adaptive bitrate streaming, and offline download capabilities to ensure a flawless user experience under varying network conditions. Security and Privacy by Design: Fitness apps handle highly sensitive Personal Health Information (PHI). Implementing stringent data encryption (both at rest and in transit), ensuring compliance with global regulations like GDPR and HIPAA, and providing users with transparent privacy controls are not optional features—they are foundational requirements for building trust.

The Cogniteq Advantage: A Blueprint for Excellence in Fitness App Development

Navigating these technical, design, and market challenges is a complex endeavor. This is where the specialized methodology of a partner like Cogniteq provides a decisive strategic advantage. Their approach to fitness app development made by Cogniteq is built on a foundation of precision engineering and user- centric design.

End-to-End, User-Focused Development Lifecycle

Cogniteq manages the entire product journey, ensuring every feature serves a clear purpose for the end-user:

1. Strategic Discovery & Planning: This initial phase goes beyond gathering requirements to deeply understand the target audience’s motivations, pain points, and desired outcomes, ensuring the app concept is both viable and compelling.
2. Architecture & Design: Specialists design a scalable technical architecture and an intuitive, motivating UI/UX. The interface must be simple to use even during intense physical activity, with clear data visualization and easy navigation.
3. Agile Development & Integration: Using an iterative Agile methodology, developers build the core application while seamlessly integrating third-party APIs, wearable SDKs, and payment gateways. A focus on clean, maintainable code ensures long-term stability.
4. Rigorous Real-World Testing: Quality assurance extends far beyond checking for bugs. Testing includes performance under low-network conditions, battery consumption analysis during GPS tracking, and usability testing in actual workout scenarios (e.g., with sweaty hands or while moving).
5. Launch, Analytics & Evolution: Post-launch, the focus shifts to monitoring performance with advanced analytics, gathering user feedback, and planning iterative updates to introduce new features, content, and optimizations that drive continued growth.

Proven Expertise in Performance-Critical Domains

Cogniteq’s experience in building high-stakes software translates directly to the fitness domain. Their developers excel in creating applications that are:

Highly Reliable: Ensuring workout data is never lost and video streams do not buffer mid-session. Performant and Efficient: Optimizing code to ensure smooth 60fps animations for video guidance and minimal battery impact during outdoor activities.
Scalable: Architecting backends that can support from hundreds to millions of concurrent users, particularly important for apps offering live, interactive group classes.

Conclusion: Building More Than an App—Building a Health Ecosystem

The fitness app market is booming because it successfully addresses fundamental human desires: to improve, to belong, and to understand one’s own body. For a software development company, entering this space is a strategic move toward a future where digital health is inextricably linked to daily life.

Success, however, requires a partnership that blends technical excellence with a genuine passion for wellness. It demands a team that understands that they are not just coding features—they are building digital environments that motivate, educate, and empower.

Choosing a partner like Cogniteq for your fitness app development initiative means investing in this holistic philosophy. It provides a pathway to not just enter the market, but to define it with a superior, engaging, and technically impeccable product. In the race to capture the attention—and the fitness journeys—of millions of users worldwide, the right development expertise is the most powerful competitive advantage you can secure. The opportunity is vast, the users are ready, and the future of fitness is waiting to be built.

The post The Fitness App Revolution: Building the Future of Wellness Through Strategic Development appeared first on Green Prophet.

Runners at the Dubai Marathon will have a rare chance to enter the Guinness World Records archive this year, as the global record-keeping authority partners with the marathon to mark the race’s 25th anniversary.

Announced on January 12, 2026, the collaboration invites participants in the February 1 Dubai Marathon to attempt officially recognized world records under the banner “Be Part Of It.” The initiative merges one of the Middle East’s most established distance-running events with the world’s leading authority on record-breaking achievements.

Related: 10 best marathons in the Middle East 

Rather than focusing only on finishing times, the partnership opens the door to a wide range of creative, endurance-based, and community-driven record attempts. Runners can apply for approved Guinness World Records titles across distance categories, or propose new ones through the official Guinness World Records platform.

Among the record categories available are:

– Fastest marathon completed by a father and son together
– Fastest marathon completed by a mother and daughter together

Additional opportunities include records involving sporting equipment, blindfolded running, roller skating, professional attire, novelty endurance challenges, and visually distinctive running formats.

The aim is to expand how athletic achievement is measured — moving beyond pure speed to include connection, creativity, and participation.

All Guinness World Records applications submitted specifically for the Dubai Marathon will be processed free of charge. Participants will also benefit from fast-tracked application reviews and immediate eligibility assessments, making the process more accessible than traditional record attempts.

Fundraising-related record attempts must receive written approval from an officially authorised UAE charitable entity, in line with national regulations.

The initiative also places strong emphasis on inclusion. People with disabilities are encouraged to apply through Guinness World Records’ dedicated Impairment Classification categories, ensuring fair and consistent assessment across all abilities.

Participants can explore record titles or submit proposals in Arabic or English through the Guinness World Records registration page, and can register for the marathon itself via the official Dubai Marathon website.

Now in its 25th year, the Dubai Marathon has established itself as one of the region’s most respected long-distance running events, attracting elite athletes and community runners from around the world. The Guinness World Records collaboration adds a new dimension to the race, turning it into both a competitive sporting event and a platform for storytelling, legacy, and shared achievement.

The post Runners Can Break Guinness World Records at the Dubai Marathon in 2026 appeared first on Green Prophet.

There is something disarming about a company that publishes what didn’t work. I first came across this approach at startup events called FailCon, where high-tech founders would bare all and tell people about the mistakes of their lives — money they lost, lives they crushed. And we loved them more for it. Because for every company that works, there are probably a thousand that don’t.

Vivobarefoot, the shoe company taking on Nike and Adidas by turning technology inward — into the people who wear their shoes rather than external gels, soles, and supports — has made failure part of its annual reporting. You can find it laid out plainly in the Unfinished Business Report 2025, an integrated annual report that reads more like a working notebook.

Vivobarefoot is not a public company. There are no quarterly earnings calls to perform for, so they don’t need to do this. The business remains majority owned by the Clark family, with founders Galahad Clark and Asher Clark retaining control. A minority investment from Sofina Group provides patient capital, alongside a long-standing manufacturing partner and a small group of Crowdcube investors. That structure matters. It explains why this report can afford to be honest.

The report is clear about where things fell short. A strong women’s campaign delivered more than 11% growth but left men’s sales down 1% year-on-year, a reminder that focus can also create imbalance. VivoBiome, the much-celebrated scan-to-print footwear initiative, generated awards and media attention, but scanning and production bottlenecks limited volumes and sales.

There were also product issues, including waterproofing and bonding failures in the Tracker Low and High boots, now fixed, and persistent stock availability problems that meant customers often couldn’t get the styles they wanted. None of this is dramatized. It’s presented as information — signals from the system.

What sits alongside these limitations is slower, less flashy progress. ReVivo, Vivobarefoot’s resale and repair platform, now accounts for up to 15% of sales. More than 63,000 pairs were repaired or refurbished this year. During Repair Week, demand overwhelmed expectations — queues outside stores, thousands of repairs booked in days.

Financially, the company grew to £91.4 million in revenue, sold 1.2 million pairs, and maintained a B Corp score of 119.3. But the report resists the idea that regeneration can ever be “done.” Growth is treated as something fragile — easily undone by logistics, incentives, or execution. The company has also published reports by human resources which show a 7.5 happiness rating for employees.

I’ll add a small personal note. Early this year, Vivobarefoot sent us a pair of wool barefoot shoes. I didn’t love them at first. They felt less stable than the ones I’ve bought over the years with laces. (I run in barefoot shoes too). The soles, padded with a rubber/cork composite, irritated my feet in a way that felt like a warm tingling. Then, gradually when I was in Berlin in the fall, I started wearing them as an every day shoe. Somewhere along the way, they became the shoes I reach for every morning. The weather has something to do with it.

Vivobarefoot doesn’t promise instant transformation — of bodies, businesses, or systems. They even suggest that when you buy their shoes wear them at increments until you get used to them. Your better posture should come from within, not given to you by an inflexible sole and the security of a cushioned heel.

Unfinished Business 2025 offers a blueprint for companies people want to support and work for: a company willing to stay with discomfort, to publish what didn’t work and what does.

The post Vivobarefoot reports on its unfinished business, and failures appeared first on Green Prophet.

Vivobarefoot, a pioneer in minimalist footwear, proudly announces the release of “Unbound,” a compelling short documentary that challenges conventional beliefs about women’s footwear and its impact on health. This initiative seeks to empower women to reclaim their natural strength and embrace the benefits of barefoot movement. For centuries, societal norms have perpetuated the idea that “beauty is pain,” leading many women to endure discomfort from narrow, pointy, and heeled shoes.

These footwear choices have often been linked to persistent foot problems and broader health issues. “Unbound” delves into this narrative, shedding light on the adverse effects of modern footwear and advocating for a return to natural foot movement.The documentary is a collaboration with visionary filmmaker Becky Hutner, known for “Fashion Reimagined,” and Oscar-nominated producer Melissa Robledo of “Food, Inc.”

It features insights from five women across diverse fields—including medicine, academia, sports, wellness, and indigenous culture—each sharing their holistic health journeys and perspectives on the importance of natural foot health.Among them are, Tati Gabrielle, pictured below.

She advocates for strong feet which connect with the ground and how this has played an important role in her personal wellness (scoliosis, mental health), and in her Martial Arts training, which will be showcased in Mortal Kombat in Fall 2025, her biggest role yet. Others featured in the movie are Radhi Devulkia-Shetty, a plant-based cookbook author and natural health thought leader; Rina Harris, a functional podiatrist; Bonnie Wright, a Hollywood star in her youth (Ginny Weasley from Harry Potter); Arizona Muse — and why off-duty models prefer to be barefoot. 

“Unbound” is not just a film; it’s a movement encouraging women to question what’s ‘normal’ in footwear, reclaim their natural strength, and discover the joy of barefoot movement. By highlighting personal stories and expert opinions, the documentary aims to inspire a shift towards healthier footwear choices and overall well-being. Vivobarefoot invites everyone to watch “Unbound” and join the conversation on women’s footwear liberation.

The documentary is available for viewing on the Vivobarefoot website.

For more information, please visit Vivobarefoot Women’s Barefoot Liberation.

The post Vivobarefoot Unveils ‘Unbound’: A Documentary Championing Women’s Footwear Liberation appeared first on Green Prophet.

The Middle East hosts some of the best marathons in the world, and there also some runs where you can do social good for being involved. Get the list of the best Middle East marathons here.

All marathons count on sponsors for prize money and fiscal support. The Dubai Marathon will be supported by Xiaomi, an official partner for the 2025 event. Xiaomi is a Chinese designer and manufacturer of consumer electronics and related software, home appliances, automobiles and household hardware.

The collaboration brings together a global leader in smart technology and one of the most prestigious marathons in the world, which will be staged for the 24th time on Sunday, January One of the Middle East’s most recognised events and an iconic race attracting participants from around the world, the Dubai Marathon offers a unique platform for athletes, enthusiasts, and spectators.

Dubai Marathon Event Director Peter Connerton says, “This collaboration combines the spirit of athleticism with Xiaomi’s passion for innovation, perfectly complementing our goal to inspire and motivate runners of all levels.”

The partnership is expected to further elevate the event’s status as one of the region’s premier marathon races and the fastest race of its kind in the Middle East. With Xiaomi’s support, the marathon is set to deliver an engaging, memorable experience for participants and fans across the Middle East and around the world.

Registration for the Dubai Marathon, the 10km Road Race and the 4km Fun Run can still be made online at dubaimarathon.org.

The 2025 Dubai Marathon is supported by the Dubai Sports Council, adidas, the Channel 4 Radio Network, Xiaomi, ITP Media Group, Bisleri Water, Dubai RTA, Dubai Police and Dubai Municipality.

Related: Is Tel Aviv’s marathon really green?

The post Will you run the Dubai Marathon? appeared first on Green Prophet.

The summers seem to be getting hotter every year and if you spend too much time in over 100 degree F heat there will be physiological consequences. Temperatures have soared this year especially in the Middle East. Temperatures in Dubai can exceed 109 degrees in July and August and states like Florida, Hawaii and Arizona are starting to sweat more than ever.  But as Olympians land in Paris, we wonder, is it safe to work out in the heat?

Look to countries like Saudi Arabia more than 1300 people in Mecca in the scorching heat this past June during this year’s Hajj pilgrimage in Saudi Arabia.

So what’s in store for this summer? Scientists predict that 2024 may outrank last year as the hottest year on record. As Americans, Europeans and Middle Easterners continue to grapple with the summer heat, many are wondering, “Should I be exercising outside?”

Well the answer is, you can. But a New York Institute of Technology expert explains why safely acclimating to exercising in hotter environments has its benefits.

Alexander Rothstein instructor and coordinator for New York Tech’s exercise science program, discusses the safest times to exercise outside, the importance of staying hydrated, and how the body acclimates to the heat.

He notes that, by safely performing outdoor exercise in hotter months, athletes can increase beneficial proteins found in many tissues, including the heart, lungs, and skeletal muscles.

“Work your way up or spend certain amounts of time maybe increasing the duration over a training period to get used to the hot weather. That’s very important,” says Rothstein, a certified strength and conditioning coach. “Our bodies develop something called ‘heat shock proteins,’ which literally help us handle the shock of the heat.”

He also discusses why athletes training for summer races or other outdoor athletic events can benefit from training in conditions that mimic competition settings, as well as how heat can increase workout intensity.

“When performed in hotter settings the same amount of exercise may require more energy expended, so you can get more bang for your buck.

“The stress is also greater. Therefore, your body is going to spend more time adapting or will need to adapt to a greater extent for training in the heat compared to a temperature-controlled environment.”

There are also smart choices one can make when exercising in the summer and hot climates:

Choose your workouts in the morning or later in the day when the sun is less intense: hours before 10am and after 3PM . Stay hydrated, and where sun-protective clothing and hats. If you can, choose running by the seaside to get a cool, ionizing breeze, and like the expert said, work your way up to it.

Exercising in the heat, like hot yoga, has benefits, but it needs to be done in a safe and smart way — not all at once.

We have an expert guide on running marathons in deserts and hot climates. Get our top marathon guide for the Middle East and North Africa too. Our favorite running shoes are barefoot shoes.

The post Should you work out in the summer? appeared first on Green Prophet.

Elevate your heart rate and get your lungs pumping as you run towards overall fitness with a treadmill. Especially today, treadmill exercise is the workout of choice by many. It provides functional benefits, which are essential in reaching your fitness goals.

Training with a treadmill can make your indoor exercise routines more fun and exciting. It allows you to engage in a full-body workout while in the comfort of your home. When it comes to home gym equipment, it is undoubtedly one of the best alternatives out there.

 Prioritizing Indoor Fitness Routines

With what’s going on in the world today, our health is more important than ever. As fitness centers and gyms close due to health protocols, indoor exercises are slowly gaining traction. This trend is beneficial in many ways.

Exercising indoors allows you to work with privacy. This way, you don’t have to bother with prying eyes when doing your workouts. It will enable you to enjoy the freedom and gain more confidence throughout your session.

Unfavorable weather won’t hinder your exercise schedules because you can enjoy your routine in the comfort of your home. It is also a great way to cut down on your expenses as you would no longer need to avail any memberships.

Choosing the right surfaces for your workout area matters, and the IRON COMPANY home gym flooring guide can help you compare options that support comfort, safety, and durability. A solid flooring choice can reduce noise, protect your equipment, and make your home workouts feel more consistent.

Fitness and Treadmills

If you want to upgrade your home gym, consider incorporating a treadmill into your routines. A home treadmill is a perfect alternative to outdoor running. It can accurately simulate a variety of terrains that other fitness equipment can’t provide.

Among other cardio exercise machines, the treadmill is one of the most sought-after equipment. These include weight loss, strength training, boosting endurance, and cardio exercise.

Benefits of Treadmills

Without any doubt, a treadmill is not your average exercise equipment. It has a lot more to offer, including the following:

Prevents Injuries

Treadmills are a great alternative to an actual running exercise. Choosing treadmills over outdoor activities can be beneficial. Particularly to those who want to avoid the risk of knee and joint issues.

Jogging and running outdoors where the surface is either asphalt or concrete can place a critical amount of stress on your legs and joints. In contrast, treadmills prevent injuries by lowering impact through their padded running belt. It can also cut the possibility of tripping and sliding. These often happen outdoors, where terrains are unpredictable.

User-customizable Options

With treadmills, you can adjust the intensity of your exercises from a wide range. With its various resistance levels, you can either choose to run a marathon or take leisurely walks. You can enjoy your workouts and be confident because you are in complete control of your movements.

Depending on your preferences, treadmills allow you to challenge yourself. You can do so by switching between various speed limits and incline settings. Whatever it may be, treadmills will surely help you reach your workout goals in no time.

Versatile

Treadmills allow you to add variety to your workouts. If you want to boost your mood and get motivated during your routine, you can incorporate your other favorite activities as you work out.

Get your creativity up and running by mixing and matching that will help you get more engaged. You can either read a book, watch TV shows, listen to music, and many more. 

Status-tracking

You can personalize your fitness activity to be more suitable for your body’s demands. Who else can know better about your capabilities other than yourself? Modern treadmills (even green gyms!) have built-in scanners that enable live tracking of your body’s response as you work out.

This user-friendly fitness tracker allows cloud storage and data backup for Mac. Thus, you can make a record and have a look at your progress levels. You can use these data as your basis to improve your routine.

Online Fitness Programs

Do you prefer having someone to guide you throughout your routines? Newer models of treadmills have interactive features where you can select specific programs.

It has a virtual fitness coach who adjusts your treadmill settings depending on the demands of your chosen training program. You will undoubtedly feel that you have a personal trainer at home. Some applications can also bring you to various locations that you can simulate through the display screen.

Want to start looking and feeling good about yourself? Maintaining an active lifestyle during this time of uncertainty and fear is a challenge. Luckily, home workouts are a game-changer. With the right fitness equipment, you can reach a healthier and better lifestyle. Complete your training and incorporate a treadmill into your routines.

The post The New Normal: Indoor Fitness And Treadmills appeared first on Green Prophet.

For years the debate of which sex reigns supreme in sport has waged on, with most nods, in most sports going to testosterone-fueled males. Men are bigger, men are stronger. Recently this trend is starting to see some upheaval however, with women competing in ultra-distance endurance events.

And it’s interesting news for the people who are trying to ban transgender people from competitive sports events. They should be watching out for women! 

We all know women are tougher than men, women give birth, something no man could handle, women raise curious children, again something most men sneak away each and every day because of, and women have to put up with men, maybe the hardest of tasks on the planet!

All jokes aside, the world of endurance sports is where women level the playing field, and according to a new study by RunRepeat, actually overtake their male counterparts. 

In partnership with the International Association of Ultrarunners (IAU), RunRepeat just published the largest study ever done on the sport of ultra running. They’ve analyzed 5,010,730 results from 15,451 ultra running events over the last 23 years, and one of the many key findings, is that at extreme distance, the data shows, that women actually are the top competitor. (See our related story, running in sprints).

Run in sprints – for your heart and perfect body, new research confirms it

The findings detailed in The State of Ultra Running 2020, cover many facets, like the exponential growth of the sport, what nations top ultra running’s performance list, differences in participant demographics, and of course they offer a unique view of the differences between the sexes. 

The key findings of this study point towards various trends that suggest as we start this new decade, more and more people are looking for a challenge, and in those new challenges, women should be seen as equals, both at the start line and at the finish line. What this means for upcoming marathons in cities like Tel Aviv, is anyone’s guess. 

 Some results this study discovered: 

• Female ultra runners are faster than male ultra runners at distances over 195 miles. The longer the distance the shorter the gender pace gap. In 5Ks men run 17.9% faster than women, at marathon distance the difference is just 11.1%, 100-mile races see the difference shrink to just .25%, and above 195 miles, women are actually 0.6% faster than men. 

• Participation has increased by 1676% in the last 23 years from 34,401 to 611,098 yearly participations and 345% in the last 10 years from 137,234 to 611,098. There have never been more ultra runners.

• More ultra runners are competing in multiple events per year. In 1996, only 14% of runners participated in multiple races a year, now 41% of participants run more than one event per year. There is also a significant increase in the % of people who run 2 races a year, 17.2% (from 7.7% to 24.9%) and 3 races, 6.7% (from 2.8% to 9.5%). 

• There have never been more women in ultrarunning. 23% of participants are female, compared to just 14% 23 years ago. 
• All age groups have a similar pace, around 14:40 min/mile. Which is unusual compared to the past and to other distances. 

The data begs us to try to understand what’s going on in this niche part of the endurance world. As more people seek these harder experiences, these sport’s once reserved for elite athletes are now fair game for anyone with some courage and stamina. 

We were especially excited by this story on the New York Times, and the woman who does ultra-ultra marathons, without sleep. By 200 miles at a time she outruns the men.

So the key here women is endurance. If you keep going at some point the men give up. Ask any mother of young children and she won’t bat an eye, for she already knows this basic fact.

Women are competing at greater numbers than ever before, and thanks to many reasons, they are right there at the front of the pack. The Guardian recently published a piece about this as well, citing a few physiological and psychological reasons women have an edge here, but overall it comes down to mental fortitude, something women simply have more of. 

It’s an exciting new decade, and while ultra running may still be on the fringe of what most people aspire to participate in, the continued growth of this niche sector, and of the women within it, proves that endurance sports are here to stay. 

The post Women Outperform Men at Ultra Distances appeared first on Green Prophet.

If your knees are still young and your mind willing, running is by far the best way to keep your heart and bones strong. It’s by far the easiest way to lose weight but you need to be committed. Recent studies show that swimming and cycling may have very little positive effect against osteoporosis (and can even be putting your bones at risk). And as we learn in grade school, it’s never too young to start keeping your bones strong.

I started running 2 years ago, I admit, to lose weight I had been gaining from childbirth. Not the actual birthing but after I stopped nursing. I started running on a trip to Costa Rica. Not a fan of gyms, driving or working very hard to exercise, running seemed like the least hassling option for looking better. Side benefits I now see are plenty… I eat better as I crave less fatty foods, I feel better as the positive hormones cycle through my body, and people respond to me more favorably creating lots of positive feedback loops. I had been feeling so good about myself that one year after running I started combining it with Iyengar yoga to lengthen the muscle mass I had started to build.

When I started running I only took cues from my body. As I was already in my 40s yet was quite active as a teen and young adult in my 20s, I had some muscle memory and some basic skills that carried through with me. When I first started running I decided that I would run for 3 miles (about 5 kilometers) and do it every other day. My step-son told me that it’s good for the body to have a day off to burn fat.

So I started out. From the outset I decided that I would never stop running. Even if I was going slower than the walkers. I wanted to keep my hips and leg muscles engaged in the running position and I wanted to improve with every run, even if it was just a tiny bit. If I was sick and needed to take a day or two off, I would return to the run a bit slower than my last run. This way I was never discouraged.

I did two other important things: I told myself that I can’t quit. That not running 3 days a week for myself would be like not giving my kids breakfast in the morning or taking the dog out for a walk.

Somehow among all my friends with “great tips” from speed-walking yoga gurus to crossfit enthusiasts, I decided to go with my intuition. In order to advance in my running and improve my heart health and overall effect I would sprint 3 times during my 3 mile run. I normally started the sprinting sessions, about 150 yards at a time, after I had run halfway or even two thirds of the way in. I would start sprinting only at the time when I felt my heart rate was stable (I could feel it inside me, I don’t wear a monitor); and during the sprint I would run as fast as I can.

Being a little competitive I sometimes like to sprint past the people who try to run ahead of me. Lucky for me I live on the Mediterranean Sea so have a lovely wind and backdrop for my sport. Hopefully you too can find a forest or a cool path that makes you happy to run through. One of my rules: never change the route. This way my mind can’t play tricks on me to shorten the route. Also I know what to expect most of the time — although today I saw a colt taking a bath in the sea — did not expect that!

The results of my two year running combined with yoga have been exceptional and it really does boil down to what you do and what you eat. If you run and do piles of yoga but then eat meals of junk food, soda and processed food, well it might not give you the effect you want. That said I do eat whatever I want but cravings for sweets and fried foods and meat have tapered off.

Read more: the 10 best marathons in the Middle East

To my chagrin and not surprise a new study on running looks at the approach I have taken and it confirmed my intuition.

In a new observational study that looked at more than 70 scientific papers, the results were in line with what my body had told me. Compared to high intensity training (HIIT) like working out at the gym, taking it in stride with sprinting (SIT) is the key to losing weight.

“The data shows that sprint interval training led to a 39.95% higher reduction in body fat percentage than HIIT. Additionally, SIT participants exercised for 60.84% less time than HII.”

All Findings:

• Sprint interval training (SIT) vs High-intensity interval training (HIIT)
• SIT resulted in a 39.59% higher reduction in body fat percentage than HIIT.
• SIT significantly outperformed HIIT in Body Fat Percentage (BF%) reduction while requiring 60.84% less time spent exercising than HIIT.
• SIT participants spent 81.46% less time sprinting in comparison to time spent doing high-intensity intervals of HIIT.
• On average, SIT conducted 10% fewer workouts per week and these workouts were 44% shorter in comparison to HIIT.
• During these workouts, the SIT group did 4.68% fewer sprints than the HIIT participants did their high-intensity intervals.
• These sprints were 85.64% shorter in duration than the high-intensity intervals of the HIIT group.
• Sprint interval training vs Moderate-intensity continuous training (MICT)
• SIT resulted in a 91.83% higher reduction in body fat percentage than MICT.
• SIT significantly outperformed MICT in Body Fat Percentage (BF%) reduction while requiring 71.17% less time spent exercising.
• SIT participants conducted 15.54% fewer workouts every week on average compared to MICT.
• These workouts for SIT were 60.12% shorter than MICT workouts.

For those that want to try it know that sprint interval training requires intense bursts of energy, where you give it your all, but you have long rests in between (in my case jogging at a slow pace) so it makes it super easy to achieve the desired effects without a lot of time or effort. The key here is just committing to it. Once you have the game plan, stop wasting hours and hours at the gym. You are telling yourself lies and spending money for no reason.

Your time can be spent doing so many other things, like hanging out with your friends or making a healthy home-cooked meal at home for your kids.

The post Run in sprints – for your heart and perfect body, new research confirms it appeared first on Green Prophet.