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Ten exercises to improve strength, running economy, and resilience for the road or trail

Because I was consuming such a high percentage of fats—which Hundt says can be very filling—I felt full a lot of the time. Brodie explained that if I was in too much of a caloric deficit, my body would kick into starvation mode, and that can lead to muscle breakdown and even more energy shortage than what I was already experiencing.

It could also increase my odds of injury, he says, and there was no way in hell I was about to take myself out of the workout game entirely. Brodie explained that planning my meals in advance would make life on keto a lot easier. Every so often, I have days when I totally draw a blank about what workout to do.

When that happened during this month-long experiment, Brodie suggested I fall back on steady-state, endurance-style workouts. This actually ended up working out perfectly: I was signed up for a mile charity bike ride right as my month of keto dieting was wrapping up. Rather than get bogged down with my normally interval-heavy workout schedule, Brodie gave me permission to hop on the saddle for exploration rides around the city. To stave off boredom, he suggested increasing my intensity once a week to see how I fared.

While I did a lot of bike riding on the weekends, I focused more on strength training during the workweek. Hundt agrees. Plus, strength workouts provide a boost in testosterone and growth hormone , which Hundt says shifts the body into fat-burning and muscle-building mode—two things I definitely wanted to experience on keto. Some were on the keto diet, and others were on a standard Western diet.

While lean body mass increased and fat mass decreased in both groups during the first 10 weeks, only the keto group showed more of an increase in lean body mass during the final week, when carbs were reintroduced. Of course, a study of 25 people is hardly proof, but it is a good start to supporting evidence. My go-to? Audio-guided outdoor running and treadmill classes on the Peloton app. And after that first week, so long as I fueled correctly, I could still work my body in an endorphin-producing, sweat-inducing, fat-burning way.

Samantha Lefave is a freelance writer who is living, eating, and sweating her way around the world. PE culture is — and has been — haunting us into adulthood. Can someone please explain how I 'breathe into my little toe'? Cuz push-ups are still king, bro. The superset secret that kept Efron on his toes. Ask these questions before signing up with a bopo gym or trainer. It turned my morning slogs into powerful jogs.


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Push through the heels to stand back up. Drive your knees outward against the band throughout the movement to keep them parallel. Focus on proper form and knee position, and maintain a straight back. What it does: Strengthens the upper body and core, including the obliques , to help you maintain posture and stability when running.

How to do it: Start in a standard push-up position , with your hands flat on the ground directly below your shoulders, your arms straight, your back flat, and your feet no more than 12 inches apart.

Alternate sides every rep. If a strict push-up is too difficult, start on an incline elevate your hands on a box, a bench, or even a table—the higher, the easier or with your knees on the floor. For an extra upper-body workout, hold light dumbbells in your hands.

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What it does: Strengthens the hip abductors to improve stability and control of the knees. How to do it: Stand with your feet together and knees slightly bent, and loop a resistance band around your ankles. Continue in the same direction for 12 to 15 steps, then repeat in the opposite direction.

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Pay close attention to proper form. Make sure to keep your toes pointed forward and your pelvis level throughout the movement. Photo: Hayden Carpenter. What it does: Builds strength and stability in the core muscles through an isometric hold. How to do it: From a kneeling position, place your forearms on the ground shoulder-width apart, with your elbows directly below your shoulders. Extend your legs behind you, feet together and toes tucked under, so that your body forms a straight line from your heels to your head. Engage your core.

Keep your back flat—no sagging, arching, or tipping the hips—and your head up so your neck is in line with your spine. Hold this position until you break form when your hips sag or lift. Remember to breathe. If you lose form in less than a minute, begin with multiple shorter holds such as six reps of second holds, with 15 to 30 seconds of rest between each , and work your way up to a minute.

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If one minute feels too easy, lift one limb from the ground for a three-point plank alternate which arm or leg you lift every set , wear a weighted vest, or have a friend place a plate weight on your back. What it does: Strengthens the glutes and hips to better assist the hamstrings and to improve stability and control of the knees.


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How to do it: Loop a resistance band around your ankles, and stand with your feet together and a slight bend in your knees. Take diagonal steps backward, alternating sides. Between each step, bring your feet back together.


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  5. Keep your toes pointed straight ahead, and focus on knee position and good form. What it does: Strengthens your quads, glutes, hamstrings, and calves. Step onto the box with one foot. Make sure your entire foot is on the box, not just the forefoot, then engage your quad, press through with your heel, and stand to bring your lower leg up onto the box. Your upper leg should do all of the work.

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    Step back down for one repetition. Alternate which leg goes first every rep. Keep your torso upright and your hips and shoulders level throughout the movement.

    Make it harder by wearing a weighted vest or holding dumbbells. How to do it: Lie on your back, with your arms out to either side, palms down for support. Continue swinging your legs from side to side like windshield wipers. Perform the exercise slowly and in control. Press down with your hands to keep your shoulders and upper back flat on the floor.