100+ Health and Wellness Resources for the Avid Runner

Runners have learned how to persevere beyond the pain and discomfort sometimes associated with their intense workouts. This doesn’t mean they have to be unhealthy or push themselves to the point of injury. Read the list below to find information on smart cross-training, ways to prevent injury, approaches to healthy living and nutrition, and much more. These resources will help keep you in great shape and in top health without losing your edge.

Running and Training Resources

Make sure you are training the healthy way with these online running and training resources.

  1. Active Trainer. Get a training plan, use the free online log for your runs, and even get a personal coach with this online trainer.
  2. The Less-Is-More Marathon Plan. Check out this proven plan that only allows three running days a week but increases speed, endurance, and efficiency.
  3. The Marathon. This article offers great tips on choosing a training technique and offers four training schedules for the beginner, intermediate, advanced, and competitive.
  4. 13.1: Not Just Half a Race. Find out how to train for a half marathon the healthy way in this article.
  5. Hydration Tips. Ensure you aren’t getting dehydrated while running. Not only is it not healthy, it can also slow you down.
  6. Health and Wellness on RunningForums.com. Get plenty of tips on this site from shortening your stride to the proper running shoes–then head over to the forums to hear what others have to say about running.
  7. The Perfect Form. Find out what you can do from head to toe to get the best running form possible.
  8. BreakingtheTape.com. This resource for runners includes news, blogs, a forum, and links to other running sites.
  9. Distance Running Tips. This site, put together by a long-time runner and his coach with over 30 years of experience, you will find tips, tools, a personalized coach, running news, and more.
  10. RunTex 5K/10K Training Program. Follow this training program to get in shape or improve your current running while training for either a 5K or a 10K.
  11. 60 is the New 17:44. Find out why runners over 60 are doing so well and learn their training techniques to help your running.
  12. A Coach’s Counsel. Learn what coaching legend, Jack Daniels, suggests to ensure you train for peak race performance.
  13. The Pack Rules: Beat the Heat. From drinking enough water to wearing the right clothing, find out how to run safely in hot conditions.
  14. 10 Tips for Running in the Cold. If you live in the northern regions of the nation, or anywhere it gets particularly chilly, you’ll appreciate these tips on running in cold conditions.

Cross-Training

Don’t forget your cross-training to enhance your running skills. Besides, the health benefits to cross-training are numerous, as well.

  1. An Injury-Free Approach to Cross-Training. From swimming to Pilates to cycling, learn what exercises can complement your running routine.
  2. How Strength Training Will Improve Your Running. Learn how weight training can improve your strength and time when running–especially for those running 20 to 50 miles a week.
  3. Yoga for Runners. Find out how yoga naturally complements running by providing necessary flexibility, body awareness, and more.
  4. The Everything Yoga Blog. Read the posts to gain information to improve your yoga practice or visit some of the other blogs and sites included here.
  5. Free Picture Galleries of Hatha Yoga Poses. These helpful photos and accompanying text will improve your yoga practice whether at home or in class.
  6. Bike About. The posts in this blog offer much more than just biking with thoughts on healthy eating, hiking, and more.
  7. Four Keys for Cross-Training for Runners. Check out these four tips to ensure you are getting the most benefits from cross-training.
  8. Abdominal Exercises–Best Ab Exercises–Core Workout. Many experts believe when you strengthen your core, you strengthen your whole body. Try these exercises to do just that (and get flat abs as a bonus).
  9. Swimming for Runners Cross Training. Learn about the exceptional benefits of swimming as a cross-training tool for runners.
  10. Cross-Training for Runners. Find out why and how to cross-train successfully. They also include a great list of running-friendly cross-training activities.
  11. Mix It Up. This article not only offers cross-training activities, but it also breaks them down by body area of focus such as lower back or upper body.

Injury Prevention

Injury doesn’t have to be a part of running. Follow this advice and keep your body free from injury.

  1. Train Hard and Rest Well. Read this article from master runner Alisa Harvey to learn the importance of rest time to prevent injury.
  2. An Ounce of Prevention. Find great tips on preventing injury when running with this article.
  3. Running Injury Prevention and Recovery Tools. These great gadgets will help you avoid or recover from your running injuries.
  4. Patellofemoral Pain Syndrome ("Runner’s Knee"). Learn how to avoid the most common running injury with this advice.
  5. Strong Medicine. This article offers exercises to perform in order to build muscles that don’t normally get a workout while running and stave off injury.
  6. Ice Baths: Cold Therapy. If you do any distance running, then learn how ice baths can work to prevent injury to your body.
  7. Learn to Stretch Your Inner Thighs. This method of stretching your inner thighs will reduce the chance of injury due to either under or over-stretching.
  8. How to Buy the Right Running Shoes. Go for comfort and injury prevention by ensuring you have the proper shoes for your foot and running style.
  9. Head-to-Toe Running Stretches. Learn the best stretches to help avoid injury.
  10. Avoid Your Next Blister. Find three easy ways to avoid getting blisters on your feet.
  11. 10 Common Running Mistakes to Avoid. Follow this advice and avoid these 10 things in order to keep injuries at bay.
  12. The Fix: A Primer for Treating Running Injuries. Learn what to do if you didn’t heed the above advice and have an injury.

Running Tools

These tools and calculators can help any kind of runner, no matter if you enjoy jogging around the neighborhood or are training for a marathon.

  1. Smart Coach. This tools from Runner’s World allows you to enter information about your past runs and how you would like to start training to receive a training program that is individualized to your ability and goals.
  2. MapMyRun. Use this tool to create a map of your runs, find a run, or log your training information.
  3. Run the Nation. This site offers several tools to help with your running including a body fat calculator, race pace calculator, workout calorie counter, and more.
  4. RunningAHEAD. With this tool, you can log and track your runs, and then analyze them to make sure you are staying on track with your goals.
  5. Runworks Running Calculator. Enter the data from your last run into this calculator to find your level of fitness and help predict how you will do in longer races.
  6. Runbayou: VDOT Calculator. Similar to the previous calculator, this one finds your level of fitness based on your last race. This calculator also provides paces for five different running zones to help you create the perfect training routine.
  7. Runningmap.com. Use this tool to map your runs, plan for future runs, and even share your running maps with others.
  8. Running4Women.com. This site offers lots of tools for women to use when training including a body mass index calculator, heart rate monitor, and a pace calculator.
  9. MarathonGuide.com. This site offers running calculators, fitness calculators, and health/nutrition calculators. While written for those training for a marathon, any runner can find these calculators useful.
  10. Track Lane Distance Calculator. If you run on a track, use this calculator to determine what the offset distance is for each of the lanes. You will need to know the specifics of the track and race details including lane width and distance of the race.
  11. Walk, Jog, or Run Pace Calculator. Use this calculator to determine your pace no matter which mode of moving you enjoy. Just enter the distance you went and the amount of time it took you to do so.
  12. Stride Distance Calculator. If you can’t afford a pedometer, this calculator can help you find the same information. By measuring your stride distance, you can determine the distance traveled very accurately.
  13. JogTunes. Support indie artists and get great running music that matches your pace at this site.

Healthy Living

Make sure you are getting enough sleep, preventing illness, and generally approaching your health and wellness from a proactive position with these resources.

  1. Time Management: How to run a marathon and still have time for sex. This article does an excellent job of both mapping out a training program that doesn’t rule your life and also describing why making time for the rest of life is important.
  2. 9 Little Known Ways to Sleep So it Counts. Waking up from a full night’s sleep feeling exhausted is no good. Follow these tips to help you get the most from your sleep.
  3. Six Sleep Tips. Using relaxation and visualization, these suggestions will help get you on your way to a good night’s (or day’s) rest.
  4. Holistic Approach to Wellness. Being healthy is usually the goal for most people, yet it is easy for the balance in life to get disrupted and result in ill health. Read this article to examine your life and make sure you balance each of the facets to ensure continued good health and well-being.
  5. 11 Odd but Simple Ways to Improve Your Health. Move beyond simply improving diet and exercise with these interesting suggestions.
  6. 7 Simple Ways to Burst Out of Bed Each Day. These tips on taking a few extra steps to overall health will do more than just help those who struggle to get out of bed each morning. 
  7. Top Ten Health & Wellness Gifts: For the Mind, Body, and Spirit. These are gifts worth getting all year round.
  8. Whole Longevity. Find out how healthy living can increase your longevity and quality of life with the articles on this site.
  9. Prevention is better than cure. This article about holistic healthcare explains how prevention is the best form of healthcare.
  10. National Center for Complementary and Alternative Medicine. Sponsored by the National Institutes of Health, this comprehensive site offers information about specific forms of medicine, clinical trials, research, training, and more to help you stay healthy.
  11. RoadID. Keep all your emergency contact information on you with this ID strap that can go on your ankle, wrist, or shoe.

Nutrition

Eating well and putting the right types of foods in your body are important to ensure you are in top shape. These resources will help you get the best nutrition.

  1. The Athlete’s Kitchen: The ABCs of Sports Nutrition. Go through the alphabet to get important nutrition information for you as a runner.
  2. RunFast Ideas for Healthy Snacking. This article offers advice on how and why to snack healthily as well as specific healthy snack suggestions.
  3. Owner’s Manual: Ease Your Woes. Find out how adding probiotics to your diet can help runners, especially distance runners, fight off GI problems and upper respiratory track infections.
  4. Do You Get Enough Probiotics In Your Diet?.While this blog post is specifically focused on weight loss, it does an excellent job of explaining why probiotics are important for your body.
  5. Fueling the Runner: Bone Health. Learn how to avoid stress fractures and nurture your bone health with this article.
  6. Superfoods. Goji berries and cacao nibs?  Learn what is so special about these superfoods and others that you might be more familiar eating with this podcast. Be sure to listen to the other installments in the superfoods series.
  7. Top 15 Diet Hacks. This list offers tips on how to shift your eating habits to a more healthy style.  Don’t forget to read the Comments for more tips.
  8. Organic Guide. Included in this blog are posts about organic-relevant news pieces as well as many organic food topics such as growing your own sprouts, finding a good juicer, and recipes.
  9. Five Easy Pieces of an Organic Diet. Having a hard time going organic? This article will help you get started while making the biggest environmental impact.
  10. 10 Tasty, Easy and Healthy Breakfast Ideas. They say breakfast is the most important meal of the day. Here are some suggestions for what to eat and how to do it when you are short on time in the mornings.
  11. Antioxidant Benefits From Drinking Green Tea. Learn about how antioxidants help your body and why green tea is such an excellent source.
  12. Holistic Health Nutrition Facts. Browse this blog for tons of information about nutrition and keeping your body healthy. Topics include omega-3 fatty acids, preventing heart disease, and the health benefit of minerals.
  13. 7 Fish Oil Benefits Proven by Research. Taking a fish oil supplement is incredibly beneficial to your body. Choosing a high-quality fish oil will ensure the best results and eliminate any "fishy" taste from the supplement.
  14. Body-for-LIFE 10 Nutritional Guidelines. Even if you are a very active person, you cannot discount the importance of nutrition. These tips tell you how to get the most out of your workout with better eating habits.

Online Nutrition Tools

Keep your body strong for your running with these helpful tools that are a nice complement to the above nutrition resources.

  1. Nutritional Guideline Calculator. Not only can you find out how many calories a day you need with this calculator, but it will also give you a breakdown of how much protein, carbohydrates, and fats you need.
  2. Pack a Lunch. Use this tool to determine the calories and nutrition in the lunch you pack. Make combinations of entrees, sides, snacks, and drinks and you will see the total of calories and a breakdown of the vitamins you are getting with the entire lunch.
  3. CalorieKing Food Database. Find out serving size for popular foods and drinks as well as the calorie, fat, and carbohydrate information for each. This database includes everything from beer to fast food to snacks.
  4. Nutrition Data Daily Needs Calculator. Scroll down this page to enter your information into this calculator to discover what your nutritional needs are. The breakdown includes specific amounts of vitamins and minerals you should be getting each day.
  5. The Bored.com Nutrition Calculator. Whether you want to scroll through the list of types of food or do a search for a specific food, you can find all the nutritional data. This calculator even does fast food, so if you want to learn about that breakfast at McDonald’s, just type in the name of your food and get the nutritional value.
  6. Workouts for Women Nutritional Calculator. Type in your information to discover your nutritional requirements. The results are categorized by caloric expenditure and requirements for carbohydrates, fat, protein, and calcium.
  7. Your Health Your Way Nutrition Calculator. Search for a particular food or add in all of your foods for an entire meal to find out the nutritional data for what you are eating.
  8. Fast Food Nutrition Facts Calculator. Designed for determining the amount of calories your child is getting from fast food, this calculator also works for adults. Select menu items from several popular fast food restaurants and find out the percentage of calories received in that meal as well as fat content.
  9. NAT Tool. Use this tool to determine the nutritional content of the food you eat. Just enter your age and gender and the food you want analyzed to receive a report.

Health and Fitness Calculators

Stay on top of your health and fitness progress with these online calculators.

  1. Healthy Body Calculator. Plug in your age, height, weight, fitness levels, and any other information you may know about your body style to get a simple report about your overall health. You can also request nutrition facts to help you maintain, lose, or gain weight.
  2. Activity Calorie Calculator. Tell your weight and the duration of your activity and this calculator will give you the amount of calories burned for 222 different activities.
  3. Your Total Health. Choose from 11 different calculators (or choose all of them) to find out anything from your body mass index to daily calcium requirement to target heart rate.
  4. Self.com Fitness Calculators. Use these calculators to find your BMI, ideal weight range, happy weight, and caloric needs. You can also select from 19 different activities to learn how many calories each one burns.
  5. ExRx Fitness Calculators. This extensive list of calculators offers everything from body composition to male girth to risk class calculators. If you are looking for a fitness calculator, this is a great resource.
  6. Health and Fitness Calculator v.1.0. Download this calculator to discover your BMI and what risks you have for size-related diseases. You will need your weight, height, and waist size to use this calculator.
  7. Active.com Fitness Calculators. Calculate your pace, target heart rate, body fat index, body mass index, and more with these fitness calculators.
  8. Changing Shape Health and Fitness Calculators. These calculators range from food fat content to daily protein requirements to one-rep calculator to help you determine your strength.

Running Blogs

Stay motivated and learn tips and techniques from others to keep you in top shape the healthy way with these informative and entertaining blogs.

  1. A Passion for Running. This 40 year-old marathoner blogs about his experiences and accomplishments with both running and life.
  2. Cool Running Viewpoint . This collaboration of posts keep runners informed about races, running news, and more.
  3. The Complete Running Blog Network. Get news and videos in addition to helpful articles for running aficionados. This blog network is for runners of varying experience and fitness levels.
  4. Riding the Wind. This blog offers runs, statistics, and details of each specific run. For distance runners especially, this blog provides a high standard for which to shoot.
  5. Skyrunner.com. This blog breaks the mold of typical blogs, but offers plenty for running folks to enjoy nonetheless. Be sure to click on "Running & Rambling" for the list of articles.
  6. LaSportiva Mountain Running Blog. If mountain running is your thing, check out this blog which details races, winners and more.
  7. …miles to go before I sleep…. Trail runners will enjoy this blog that brings lively descriptions and photos of various runs.
  8. irunfar.com. This blog features gear reviews, race previews, runner and trail profiles, and various topics on ultrarunning. The eclectic yet entertaining new format of this blog is worth reading.
  9. See Mike Run. Anyone who runs in Banff must be in awesome shape. Read about Mike’s runs amidst the gorgeous scenery of Banff, and enjoy the photos he includes as well.
  10. Cynical Mud Babe. Follow spunky Cynical Mud Babe as she chronicles her adventurous runs. The fun photos are worth a visit to this blog as well.
  11. Run Dude, Run!. Deanna Stoppler takes her readers along for her runs with her descriptions and beautiful photos. You can also enjoy the side trips she offers as well, such as reading about her dogs, job interview wardrobe woes, and more.

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