How to Increase Your Running Stamina?

 Increase Your Running Stamina with Interval Training

1

Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.

• Improve cardiovascular capacity. Endurance running can take wind out of you. By using the interval training, you'll increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygen-building with easy runs and long runs), these will end up making you faster.
• Burning calories. Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts.
• It adds interest to your running routine. It may seem a small thing, but boredom with your normal running routine can make it much harder to stay motivated.

2

Perform steady intervals. This is the easiest way to incorporate interval training. You simply alternate equal periods of high and low-intensity running.

• Start with a ten to fifteen minute warm-up. Start with a rapid walk followed by a slow jog, picking up speed at the end of the warm-up to break into a full run. This will make sure your body is properly warmed-up before you begin the intense speed work
• If you are first starting out doing intervals, you need to train your body to get used to the hard intervals. Run at high speed for one minute followed by two minutes of slow running or walking. Repeat these intervals six to eight times. Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one minute burst followed by one minute rest). Make sure you and your body are ready to increase the intensity of the faster pace intervals and reduce your rest/recovery period before you reduce the rest/recovery time.
• End with a fifteen to twenty-five minute cool-down. Ease from a run to a light jog, and then gradually slow to a walk towards the end of the cool-down period.

3

Use pyramid interval training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.

• Warm up for ten to fifteen minutes. As described above, begin with a rapid walk followed by a light jog, picking up speed at the end of the warmup so that you are running at high intensity at the end of the warmup period.
• Run for 30 seconds at high intensity. Then, run at low intensity for one minute. Continue as follows:
• 45 seconds high, one-minute, fifteen-second low.
• 60 seconds high, one-minute, thirty-second low.
• 90 seconds high, two minute low.
• 60 seconds high, one-minute, thirty-second low.
• 45 seconds high, one-minute, fifteen-second low.
• 50 seconds high, one minute low.
• Finish up with a twenty-minute to thirty-minute cool down, ending at a comfortable walk.
• NOTE--> When you start out any interval training program, you need to make sure your body is adjusted and ready to start it. Doing too much too soon can lead to injuries. Just like when you are building up your mileage, you don't just build up. You gradually build up. IF you are pointing to a specific race, you do longer intervals with longer rest several months before the race. As the race approaches, you increase the intensity and shorten the recovery.

4

Do variable intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.

• Warm up for ten to fifteen minutes of easy running.
• Mix it up. Run for two minutes at high intensity and then jog slowly for two-minutes, thirty-seconds. Run at top speed for 30 seconds and then jog for 45 seconds. Mix up your intervals at random. Just make sure that you rest for longer periods after longer high-intensity intervals than you do for short bursts. When starting out, keep your rest periods slightly longer until your body is ready to shorten the rest intervals.
• Cool down for fifteen to twenty-five minutes.

5

Use the interval setting on a treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren't built into the interval training program.

NYC to LONDON by WHEELS?!

What if U.S. citizens could drive...to Asia? A new proposal from Russia would see the country connected to the U.S. by Highway Bridge as part of a massive superhighway crossing the length of Russia, ultimately linking New York and London.

Called the Trans-Eurasian Belt Development (TEPR). The ambitious project was proposed by Russian Railways head Vladimir Yakunin earlier this month. The route would include some pre-existing roads to reach London and New York, but would still require thousands of miles of tarmac across the width of Russia. This would be laid alongside the existing Trans-Siberian Railway—the longest railway in the world.

Connecting the North American and Eurasian continents would also be complicated. The highway would have to span a minimum 55-mile distance between mainland Russia and Alaska, and continue on through the isolated state's wilderness.  About 520 miles separates the closet settlement to Russia—Nome—from the nearest major city, Fairbanks. From there, drivers could connect to an existing road network to Canada and the Lower 48 states.

It is estimated that a driver from London to New York via the TEPR would encompass 12,910 miles. Hopefully the Russian authorities will build plenty of rest stops along the way.

Aside from its grueling length, there's also the question of how this huge project will be funded. The TEPR would reportedly cost "trillions of dollars," but Yakunin is apparently a close friend of Russian President Vladimir Putin, and could potentially use that influence to get the project rolling.

While we wouldn't start planning that road trip just yet, this might be one to watch if you absolutely can't stand flying. And better yet, there's also talk of a high-speed rail light along the same path.

Here's our rough interpretation of the route. It's not clear how cars are going to hop across the Bering Strait, but it could be via a ludicrously long bridge or perhaps through a great big tunnel under the sea:

Alongside the train track and road, pipelines for oil and gas and new electricity and water supply lines would be put in place. The network would total around 12,400 miles. The aim is to link Asia with Europe as it would run from the Atlantic to the Pacific. Cities most people haven't heard of, such as Yeketerinburg and Irkutsk, would be joined up as a result of the plan.

The road would follow a similar path to the Trans-Siberian railway — but would stretch even further, crossing the Bering Strait to Alaska. It remains unclear what the US would think about that....

source: http://www.motorauthority.com/

Great Reasons to Go Traveling Now

Everyone has different reasons to go traveling. There are some people who travel because the feeling grabs them. Other people should go because of their job. If you are not convinced you have a motivation for travel, here are some reasons to go traveling now.

1. Experience the true spirit of adventure

You have the chance to ride a camel alongside the pyramids in Egypt, trek through the lush Borneo rainforest or see the ancient sites of Mynamar. By stepping off the beaten path and experiencing the adventure of travel, you’ll find the real excitement that waits around every corner.

2. Experience the excitement

The preparation to the trip and the excitement are as much part of the trip as the journey itself. Doing research about some places you may want to go, changing money, getting visas, will teach you lots of important life skills which are paramount to building self-confidence and reinforcing independence.

3.See world famous landmarks

See Table Mountain in South Africa, the Louvre in Paris, the Forbidden City in China, a ballet at the Sydney Opera House, and travel to historic Rome, and be immersed in culture and history all over the world. This is one of the reasons to start traveling now!

4. Expand your horizons

Another best motivation to go traveling is the chance to expand your horizons. Discover the world around you, visit the most wonderful historic places, get out into some of the most beautiful spaces of Mother Nature and open your mind and your heart.

5. You grow as a person

Traveling can help you grow as a person. Perhaps there is actually nothing quite as powerful that will have such a great impact on your life as traveling. Indeed, of all the reasons to go traveling it may be the major reason and even the only motivation you need.

If you don’t have the motivation to travel, these reasons to go traveling might have you reaching for your credit card and passport. Do you know some other reasons to travel? Share your thoughts, please!

10 Most Dangerous Cities in the World

Traveling around the world is a great way to spend your vacation time, but not all cities are as charming as the ones in the travel brochures. |There are 10 most dangerous cities in the world. The ranking is based on official crime statistics provided by local governments.

1. San Pedro Sula, Honduras

For the second year in a row, the city of San Pedro Sula had the world’s highest murder rate, surpassing Mexico’s Ciudad Juárez. It topped the list of most dangerous cities in the world a second time with a rate of 169 intentional homicides per 100,000 inhabitants – an average of more than 3 murders a day.

2. Acapulco, Mexico

Acapulco was once a popular tourist destination. These days, however, the stunning beaches see only a handful of vacationers. Drug cartels are a problem throughout Mexico and it has only been getting worse over the past decade. Large numbers of dead bodies are a common occurrence in this port city, making it a nerve wracking place to hang out.

3. Caracas, Venezuela

The capital of Venezuela, Caracas has one of the biggest homicide rates in the world, with 122 homicides per 100,000 residents. The city is under everyday pressure of drug cartels, street fighting and armed robberies. Its citizens and visitors should always be alert no matter which area they visit. If you are going to visit Caracas, make sure you don’t go to this city alone. And when visiting this city, don’t go out alone.

4. Distrito Central, Honduras

While no large city is immune to violence, Distrito Central has surpassed the usual amount of violence. There is one of the highest murder rates around the globe. The dangers can be attributed to extreme poverty, government corruption and a heavy Mafia presence. Distrito Central is actually three cities blended into one. The high level of violence deters all but the most reckless of tourists.

5. Torreón, Mexico

Although Torreón is one of Mexico’s most important industrial and economic centers, it is also one of the most dangerous cities in the world. While organized crime and drug trade may not be prolific in Torreón, this Mexican city still has one of the highest murder rates – 87 homicides per 100,000 residents.

6. Maceió, Brazil

Brazil has a whopping 14 of the world’s most violent cities. Maceió is the capital of the Alagoas state and sees around 135 murders per 100,000 residents each year. The city is by far the most dangerous in the country, topping even Rio de Janeiro, which most people know for its favelas, or slums. Brazil may host a large part of the Amazon rainforest, but its most populated areas are not places you want to hang out in.

7. Cali, Colombia

Many of the cities on this list are in Latin America and for good reason. Drug cartel violence abounds in many of these cities and Cali, Colombia is no exception. With nearly 80 homicides, it’s not a very safe place to live. Colombia has never had a great reputation and it’s unlikely to become a tourist destination anytime soon.

8. Nuevo Laredo, Mexico

Nuevo Laredo is a border town known for its turf war. Although the risk of crime in Nuevo Laredo is biggest at night, crimes such as kidnapping, carjacking, and robbery can also happen at all hours of the day. Since 2006, 60,000 people have been killed in drug-related violence, according to published reports. If you are going to visit Nuevo Laredo, be sure to stick to well-known and well-populated routes and don’t travel at night.

9. Barquisimeto, Venezuela

Though Barquisimeto has just over a million residents, the city sees murders almost every day. The city is the capital of its region and features a surprisingly high number of universities and other places of higher education. Despite once being a thriving tourist destination, the area is now so dangerous that many tourists avoid it.

10. João Pessoa, Brazil

The capital city of Paraíba, João Pessoa is in easy reach from the land and sea. João Pessoa is the easternmost city in Brazil and is one of the greenest cities in the world. Unfortunately, the city has high homicide rate due to the generally violent crime found across Brazil. With 71.59 homicides per 100,000 residents, it’s definitely not one of the best places to visit on your vacation.

Despite being in some of the most beautiful areas of the world, these cities simply present too much danger for the average traveler. It’s safer to find a place where you aren’t as likely to catch a stray bullet. Are you planning to go to any of these cities? 

Love Waterfalls? We have the top 10 list of waterfalls for you.

1. Victoria Falls in Zimbabve

Photo by Unknown

The Victoria Falls or Mosi-oa-Tunya is a gorgeous waterfall, located on the Zambia and Zimbabwe border. The water of Zambezi river falls down in a straight line for 354 ft (108 m). It is wide ( 5,604 ft/1,708 m), therefore water spray raises very high and can be spotted from many kilometers away.

2. Iguazu Falls in Argentina

Photo by Unknown

Iguazu Falls are found on the border of Brazil and Argentina. Not very high (285 ft/87 m), but very impressive: it has 275 cascades, that form a horseshoe and stretch for 8858ft (2700 m).

3. Angel Falls in Venezuela

Photo by Unknown

Angel Falls is the highest in the world, which falls down uninterrupted for 3,212 ft (979 m). You can visit it in Canaima National Park, which is protected by UNESCO. It is named after its discoverer US aviator Jimmie Angel.

4. Kaieteur Falls in Guyana

Photo by Unknown

Kaieteur Falls is found in Guyana. Water falls for 741 ft (226 m), then it reaches the first of the many steep cascades. It attracts many tourists, who like extreme trips, since the fall is in the middle of a wilderness with no urban amenities.

5. Niagara Falls in USA/Canada

Photo by Unknown

Niagara Falls is probably the most famous in the world. It marks US and Canada border. Niagara is formed of two sections – the Horseshoe Falls on the Canadian side and the American Falls on the American side – that are separated by an island. The Horseshoe Falls are more impressive: water here drops 173 ft (53 m), while the American Falls drop only 70–100 ft (21–30 m).

6. Gullfoss (Golden Falls) in Iceland

Photo by Unknown

Gullfoss is a magnificent waterfall located in southwest Iceland. Not particularly high (two 36 ft/11 m and 68 ft/21 m plunges), however, it is very beautiful. Due to a crevice, the river Hvítá seems to disappear into the abyss.

7. Plitvice Falls in Croatia

Photo by Unknown

Plitvice Falls are found in Plitvice Lakes National Park, Croatia. They are not very high falls, but are stunning due to the many cascades water has to overcome. There are hundreds of waterfalls. The color of water varies from from crystal clear to azure, to turquoise.

8. Yosemite Falls in USA

Photo by Unknown

Yosemite Falls is the highest waterfall in North America. It drops 2,425 ft (739 m) in the Sierra Nevada, California. The source of water is melting snow, therefore sometimes the stream may cease due to a little amount of snow.

9. Sutherland Falls in New Zealand

Photo by Unknown

Sutherland Falls are located in Fiordland, New Zealand. With its 1902 ft (580 m) plunge it is one of the tallest waterfall in the world. It falls in three cascades, that create this unique landscape. It was named after its discoverer Donald Sutherland in 1880.

10. Nohkalikai Falls in India

Photo by Unknown

Nohkalikai Falls is found in India. Water falls down for 1100 ft (335 m). Although the feeding stream is only 1,5 mi (2 km) long, Nohkalikai is still very impressive. A pool is formed below the fall, in which water receives green color.