When you hear “track workout”, do you think “painfull?” Most of us do and avoid or make excuses not to do track runs. It’s easy to relate track workouts to Indy Car driving….left turn coming. Another left turn. OK wait, get ready, left turn again. This can get boring.

If you’re serious about making speed improvements, no one can deny the benefit of track workouts. There are many workouts you can do to move your focus away from the circles and more on performance improvement. Here are 3 example workouts that will help you befriend the track and improve your running.

Falling temperatures and fewer daylight hours don't mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can help shake those winter blues, improve your energy level, and guarantee that you'll be in better shape once bathing suit season rolls around. Follow these tips to run safely and comfortably through wintry weather:

Running is not easy. However, for the time invested, it is by far one of the most beneficial activities in terms of workout, calories burned, muscle strengthening, stress relieving, and overall fitness improving activities you can do without placing a strain on your career, family, or relationship. Below are a few basic running principles that foster an efficient running posture and possibly help you make some improvements.

Dehydration

Dehydration is not limited only to the summer months, although it's probably more likely to occur during that time. Many physicians believe that most people are in a constant state of dehydration. Since coffee, tea, soda and alcohol act as a diuretic, anyone who drinks these fluids on a daily basis, and doesn't drink at least an equal amount of water, will probably be dehydrated. If the person is physically active, the potential for dehydration is even greater. Working out in hot, humid conditions promotes sweating, which in turn can cause dehydration. Sweating is good for you because it cools your body, but when you lose too much water you become dehydrated. If you're already slightly dehydrated, sweating will only make it worse. It's important to maintain an adequate fluid intake all the time. Don't expect that you can make up for several days of not drinking enough by downing two cups of sports drink before your next long run or race. It's important to keep hydrated all the time. Once you start to feel thirsty, it's too late.