Blog Posts by From the editors of Runner's World

The 'mill is a fine tool for staying fit, but it's important to have a plan of action when you hit the machine. Not only will it make the time pass more quickly, but you'll get a greater fitness boost than you would if you did the same type of run every time you went inside. These four workouts from coach Jeff Galloway may have you rethink calling the machine "the dreadmill."

A fresh approach to running will boost your fitness and speed

1. The "Fast 15"
Do this workout when you're pressed for time-it's just 15 minutes long, plus a cool-down walk. Jog for three minutes. Then increase the speed to a faster pace and hold it for two minutes (it's okay if you're huffing and puffing a bit by the end). Walk for 30 seconds. Repeat the two-minute pick up and 30-second walk. Next, extend the run portion to three minutes. Walk for 30 seconds. Repeat. Cool down with a short walk.

2. The Pace Booster
Warm up for six minutes by alternating 30 seconds jogging with 30 seconds

Editor's note: This post doesn't contain get-fit tips or slim-down strategies-but we think it will motivate and inspire you in an unexpected way. This story by Amy Bushatz originally appeared in Runner's World magazine and it illustrates how running (or any form of exercise) plays a role not just in our physical health, but also our emotional well-being.

It's her mantra: Run for John, run for me, just one more step. For Lisa Hallett, whether solo in a marathon or with her kids in their mammoth, triple-wide jogging stroller during training, running is how she deals with the pain, the loss, and the memory.

"It's really hard to do day-to-day things-taking my kids to preschool and taking care of the house," says Hallett, a 29-year-old full-time mom. "On most days, if nothing else, I can say I ran. On some days all I can do is get to the end of the block and cry. But on other days I hit the ground and I can say, 'I ran 20 miles this morning.'"

Dispel self-doubt with these

To achieve your running goals, powerful legs and big lungs aren't enough-you also need a strong head. Doubts and distractions can derail your attempts, but a well-chosen mantra can keep you calm and on target. "Repeating choice words whenever you need to focus helps direct your mind away from negative thoughts and toward a positive experience," says Stephen Walker, Ph.D., a sports psychologist in Boulder, Colorado.

Set the right running pace

The Sanskrit word "mantra" literally means "instrument for thinking." As such, these short words or phrases have long been used to focus the mind in meditation, says David K. Ambuel, Ph.D., professor of philosophy at the University of Mary Washington in Virginia.

An effective mantra addresses what you want to feel, not the adversity you're trying to overcome, says Robert J. Bell, Ph.D., a certified consultant of the Association for Applied Sport Psychology. In fact, when discomfort strikes, the worst thing you can do is embrace the

Scientists have discovered the fountain of youth - it's running. Studies continue to find that hitting the roads improves health and well-being. "The biggest benefits come from vigorous exercise like running," says JoAnn Manson, M.D., chief of preventive medicine at Boston's Brigham and Women's Hospital. Here are the 10 latest reasons to lace up-and, yes, you can use them as comebacks when someone says running will ruin your knees.

1. Think Fast British workers were surveyed on a day they worked out and a day they didn't. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.

2. Sleep Tight Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn't. They also slept for an extra hour on days they exercised.

Try this run/walk plan to burn calories and more

3. Build Bone Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone

Runners sometimes experience bodily malfunctions that they would admit only to a fellow runner. But your friend probably can't explain your need to make a half-dozen pit stops. So we took common problems to a group of running medical experts for their feedback and fixes.

A cure for running injuries

Why do I have to dash to the porta-potty midrun?
The jostling motion of running sometimes irritates the intestines, and when blood flow that's needed for digestion is diverted to the legs, stomach cramping can result. Gastroenterologist David Bjorkman, M.D., marathoner and dean of the University of Utah School of Medicine, recommends eating at least two hours before a run. Caffeine can speed the movement of wastes through your system, and artificial sweeteners (such as mannitol and sorbitol) can cause GI distress.

Although it's not wise to have a bran muffin before a race, Dr. Bjorkman says to incorporate more fiber in your diet (work up to 20 grams a day). "You can get

Most supermarkets stock more than 30,000 items, yet it seems like every time we race down the aisles of the grocery store, we toss the same 10 to 15 foods into our carts. Which isn't such a bad thing, as long as you're taking home the right foods-ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. Before your next trip to the grocery store, add to your list the following eight foods that RW nutrition columnist Liz Applegate Ph.D. considers "must-buys."

The healthy runners diet

1. Almonds
Nuts, especially almonds, are an excellent source of vitamin E. Studies have shown that eating a small handful of nuts several times per week lowers cholesterol levels, particularly the artery-clogging LDL type. And the form of vitamin E found in nuts, called gamma-tocopherol, may also help protect against cancer.
Add to your diet: Add almonds and other nuts to salads or pasta dishes. Combine with chopped dried fruit, soy nuts,

Running is simple. You don't need a room full of pricey equipment or to phone in advance for a tee time. Running doesn't even require much skill-nothing could be easier. Naturally, there are tons of rules, says Runner's World online editor Mark Remy, author of "The Runner's Rule Book." Not for the act of running itself, but about the code, largely unspoken, that governs behavior. Here's a rundown of running etiquette.

How mantras can help your run

1. Run against traffic.
Runners should travel on the left side of the road, facing traffic, so you can see and be seen by oncoming vehicles. That is, except when you're approaching a blind curve. If you can't see around a curve, neither can a driver coming the other way. About 300 feet before the curve, cross to the right side of the road. When the road straightens (and traffic permits), return to the left side.

2. …But run on the right in parks and on paths.
On routes closed to cars, standard practice is to stay to

Looking for a different way to meet people? Being a runner can help you score a date, and maybe even a like-minded mate. Join your local running group or set up a profile on www.runningsingles.com (a dating site founded in 2003) and see if you mesh with anyone. If you do, you can suggest going for a run.

Together for the long run

But a running date is very different from dinner and a movie-it has its own rules. Nancy Pina, a Houston-based relationship expert and runner, provides some ground rules. Call it sweat etiquette.

DO dress comfortably. Just as you wouldn't wear brand-new clothes on race day, you should stick to apparel and shoes that you know fit well and won't ride up or cause chafing or blisters. Also, Pina recommends keeping it modest-don't run in just a sports bra, even if it's hot.

DON'T sweat perspiration. Runners understand that it's part of the deal. "Worrying about whether you're sweating too much might be misinterpreted as displeasure with your