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5 Speedy Ways Runners Can Make the Most of 20 Minutes woman checking her watchPHOTOGRAPH BY MATT RAINEY There are days when life doesn’t go according to plan. Instead of letting those days derail your running, claim a small chunk of time for yourself by trying one of these 20-minute sanity savers. Break up Your Run Overloaded with chores? Go for a 20-minute run, spend 30 to 90 minutes doing dishes or laundry, then head out for another 20 minutes. Do up to three runs. Up the Effort Hill repeats and speedwork are quick stamina-builders. Warm up for five minutes and repeat one of these segments for 15 minutes: Ascend a hill that’s 200 meters long, jog down; or run 400 meters at 5-K race pace, jog for a minute or two. Lace up Anyway Even though you’re already busy, hitting the road for a 20-minute run is better than nothing. A quick run keeps your muscles accustomed to the act of running, and after just five to 10 minutes, you start tapping into stored fat. Recover in a Cold Tub Sitting in an ice bath for 10 to 20 minutes after a hard workout helps reduce inflammation. Meanwhile, sip a sports drink that contains carbs and protein. Take a Nap Research shows that short naps decrease fatigue and improve alertness and cognitive performance. You need only 10 minutes of shut-eye to reap the benefits. In fact, sleeping for 10 minutes is superior to taking a 20- or 30-minute snooze because you’re less likely to be groggy or confused upon waking.
GREEK YOGURT This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition). "I love Greek yogurt because it's really quick and easy," Giovinazzo says. "You can always take it with you on your way out the door."
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