Mackenzie L. Havey

Jumping rope doesn’t tend to be a go-to activity for most of us after the age of 10. But it’s one of the easiest and fastest ways to gain strength, build cardiovascular fitness and improve foot speed. In fact, research has shown that jumping rope can improve aerobic and anaerobic capacity, shoulder strength coordination and proprioception in athletes.
Of course, it’s also inexpensive! And easily packable for wherever you travel.
First things first: Be sure that your rope is the right length f...

Unless you’ve been living under a very large rock, you’ve probably noticed high-intensity interval training’s (HIIT) influence on athletic performance. In fact, the American College of Sports Medicine recently ranked it as one of the top fitness trends of 2017. Involving multiple rounds of strenuous, high-intensity efforts, these workouts pack a powerful punch in terms of boosting fitness.
The research backs up that contention. HIIT has been shown to improve everything from heart health to VO...

Resistance bands are among the easiest and cheapest ways to get in a strength workout. Not only is the elastic tubing inexpensive, it’s easy to throw in your car or pack when you travel and can be used just about anywhere.
What’s more, research has shown that resistance band workouts are comparable to traditional weight training in terms of both boosting muscle strength and zapping body fat. In fact, they can allow you to better target certain muscle groups above and beyond what you could do ...

If the statistics are right, the large majority of us who set New Years resolutions will abandon them by the time we reach February. It’s amazing how quickly we can go from inspired to indifferent. A bad case of motivational whiplash, our good intentions dissolve amidst the chaos and concern of everyday life. If that sounds like you, don’t worry, you’re not alone.
One of the major culprits that steals away our inspiration to take on new running goals is boredom. When we decide we to tackle ou...

After months of training for a race, you crossed the finish line. Congratulations! Regardless of whether you exceeded your goals or fell short, many runners fall into a period of post-race melancholy. The intense and sustained effort combined with the high-energy atmosphere of a race can leave you feeling somewhat empty when you realize you don’t need to wake up to train the next morning or the morning after that.
People even experience this after big social events. While somewhat in jest, Ur...

Mackenzie Havey, of Minneapolis, MN, has been running most of her life and writing about running, fitness, and wellness for over a decade. At some point along her journey, though, she found herself approaching burnout. “I was so set on goals in the far-off future that I’d blindly charge ahead towards them without really immersing myself in the process of day-to-day training,” Havey says. She also found herself worrying about all the “what ifs,” and ruminating about unsuccessful workouts and r...

Sweat poured down her face. Her lungs burned. Her legs protested.
“I have to make it a mile,” she thought to herself as she pushed forward.
She did, in 17 minutes, 45 seconds.
That’s what the screen read on her living room treadmill when Mirna Valerio finished that mile back in 2008.
A former athlete—once a field hockey player in high school who was no stranger to running—she felt shaken by the shape she found herself in by the time she was 32. Tipping the scales at more than 300 pounds on he...

“I’ve been excited to discover that making small changes in the way I pay attention to my form or breath or the purpose of a workout makes the run so much more worthwhile and fulfilling, but also faster and more productive.”
This is something that Deena Kastor, a 2004 Olympic bronze medalist and the American-record holder in the marathon and half marathon, recently shared with me in a conversation about mindfulness. In doing research for my forthcoming book, Mindful Running, I’ve encountered ...

It’s the time of year to show friends, running buddies and loved ones you care by showering them with gifts—although joining them for a run is the best gift of all. There’s nothing wrong with doing both! Knowing that runners can always use a fresh addition to their kit, we’ve curated some of our favorite new gear for the season to give you a few shopping ideas.
Whether you want to thank your run group for putting up with you pushing the pace or are looking for something to show a special runn...

For many runners, training and running in cold weather often means a trip to a local gym and stepping on a treadmill. There’s no question that treadmills offer reliable footing and a comfortable environment. But, come race day, you’re going to have to step outside. So, start practicing now!
While you have control over training, nutrition and recovery plans, you can’t control the weather. We all may have dreams of our perfect racing conditions, but the truth is you have to take what you can ge...

As a lifelong runner, I’ve competed on a variety of teams, joined running clubs for workouts, and gone on countless social runs with friends throughout the years. While all provided pleasant company, none compare to my best running buddy: My 5-year-old vizsla, Welly.
It’s difficult to even begin to list the many advantages of having a dog as a running partner, but I’ll try. Motivation is a big one. On those days when I need an extra push to get out the door, Welly is it. While I might be OK w...

You won’t be caught off-balance with this durable, waist leash
If you run with your dog, going hands-free in the leash department will change the game for you. The Stunt Runner was designed specifically with runners in mind and it shows. Featuring an adjustable waist belt and sliding D-ring, it’s easy to adjust the leash on-the-run depending on whether your dog is running on your right, left, out front, or slightly behind. The flexible connector piece attaches from the waist belt to your dog ...

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When it comes to measuring fitness and monitoring potential health issues, there are few numbers more helpful or convenient than your resting heart rate (RHR). While a normal RHR or pulse differs from one individual to another, if you keep track of it over time, it can elicit some important data regarding your health and fitness.
Resting heart rate is measured by beats per minute or BPM. For the super fit, RHR tends to be lower because a healthy heart is able to pump more blood with...

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Optimal running performance is largely based on the little things we do during training. While mileage is the foundation of most training plans, runners are always in search of small tweaks they can make to elicit incremental improvements. It might be a new workout that helped your buddy snag a 5K PR. Or a fancy supplement that promises to help decrease inflammation and speed recovery.
It turns out, however, that the key to success for many runners is a lot less complicated. Sleep i...

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From elites to weekend warriors, wearable fitness technology and other gadgets and gizmos have become an integral part of training and fitness. In particular, activity trackers have risen to the top in terms of popularity. They can analyze your golf swing, track your steps, count swim strokes, and evaluate your sleep patterns. Indeed, if you choose the right device based on your particular training goals these tools can help you in your path, though they aren’t without limitation.
W...