Should You Mix Walking Into Your Runs?

Do you know how to run-walk? You see, there's more to a run-walk training plan than just running until you have to walk: It's actually a technique that uses a mix of running and walking intervals to reduce impact on your body, build up your base level of fitness, boost speed, and help you recover more efficiently.

Sounds like magic, right? It's pretty simple: By walking every few minutes, you're adding valuable recovery time to your run. That means that instead of exhausting your body with long runs, you have time to slow down, catch your breath—and approach the next interval with more speed and energy.

Run-walk is an awesome strategy for beginner runners: Not only do you get to physically slow down and regroup during the walking intervals, but by breaking the run down into small increments, longer runs can seem more manageable, says Jenny Hadfield, running coach and author of Running for Mortals.

The Running Test You Should Be Able to Pass

Back in grade school, you ran one mile for the President's Challenge Physical Fitness Test to show how aerobically fit you were. As an adult, you’re lucky if sprinting on the basketball court or chasing your kids across the lawn doesn’t leave you sucking wind. But holding your own during a short run is important as you get older. Regular aerobic exercise reduces your risk of heart disease and helps keep your body fat low.

Test yourself with a 1.5-mile run on a flat road or track. “It’s a good predictor for your work capacity, ability to recover quickly, and do more work in general,” says Steve Di Tomaso, C.S.C.S., endurance athlete and strength coach for Envision Fitness in Maple Ridge, British Columbia, Canada. Compare your time to the average guy in your age group. If you fall short or want to be better than average, add Di Tomaso’s running and strength workouts to your routine to increase your gains.

Why You Love Morning Sex — and How to Get More of It

There’s never a bad time to have sex, but science says it’s especially fun to mess around in the morning. How come?

For starters, you naturally build up testosterone overnight, which boosts your coital instincts in the A.M., says Tammy Nelson, Ph.D., a sex and relationship therapist and author of Getting the Sex You Want. You also have higher levels of vasopressin, a hormone that helps give you feelings of emotional attachment. Couple that with an erect penis, “and you may feel closer and more attached to your significant other in the morning,” Nelson says.

The Chest and Shoulder Blaster that Will Leave You Spent

It takes more than a steady diet of presses and curls to reach your full potential for size and strength. "You need to challenge your upper-body muscles in fresh ways to stimulate new growth," says Sean De Wispelaere, a coach for Men's Health Thrive in Lancaster, Pennsylvania. Enter the three-move chest and shoulder blaster. Your muscles won't know what hit them.

"Using the dumbbell chest press, the feet-elevated TRX pushup, and the bear crawl, you'll target both your fast- and slow-twitch muscle fibers," explains De Wispelaere. "The unique combination of exercises increases your power, size, and endurance, and bullet-proofs your shoulders, making you stronger in all upper-body lifts."

6 Things You Didn’t Realize Totally Turn Her On

You can pull out all the stops to get her to like you—dates, flowers, even romantic strolls on the beach. Wouldn’t it be great, though, if you could get her to like you without even trying—or at least, not trying quite so hard? Well, good news: being her Casanova need not be so hard. Read on to find out the six ways you’re turning her on just by being regular ol’ you.

You wear red every now and then
A study from the University of Rochester found that simply wearing red makes a man more attractive and sexually desirable to women. The reason? It makes you appear more powerful. Plus, it’ll have her giving you a double-take. “Red is one of the colors that, depending on the background contrast, causes longer orienting reflexes, in which you look abruptly at a novel feature in the environment,” says Jim Pfaus, Ph.D., professor of psychology at Concordia University. “So wearing red could get her to look at you.”

15 Things She’s Thinking When You’re Naked

Okay, let’s get something out of the way first: she’s probably not comparing you to Brad Pitt. “Women don’t pick apart your naked self as much as you might imagine,” says psychologist Jill Weber, Ph.D, author of Having Sex, Wanting Intimacy. “They’re less aroused by a naked male body than they are by depictions of actual sex activity.”

But while the butt-naked you may not be hitting the same arousal buttons as her bared bod does in your eyes, you can be sure that she is checking you out nonetheless. All of you. “Studies tracking eye movement show women give men the once-over physically just as much as men do women,” says sex columnist and author Tracey Cox. So when you drop trou in her presence, keep the following intel in mind:

26 Ways to Feed Your Body for Results

Sports nutrition is easy, if you're a cartoon character. Take Popeye: The gravel-voiced sailorman would down a can of spinach, and next thing he knew he was shot-putting a bowling ball into the stratosphere. Try that at home and the only thing you'll be heaving is the spinach.

"No specific food will make you faster or stronger tomorrow," says Lonnie Lowery, R.D., Ph.D., an exercise and nutrition scientist at Winona State University, in Minnesota. Instead, whatever your goal—packing on muscle, going the distance, or losing that gut—you have to think long-term. "Sports nutrition is all about many factors adding up over time." In other words, think marathon, not sprint.

So even though there's nothing that will make you an instant athlete (or substitute for that last set of reps), the right foods and drinks can help you work harder, train longer, and look better. Good nutrition supports good workouts, and good workouts make the most of good nutrition. We've rounded up the latest research to help you fuel the body you have—and create the body you want. All you need is enough strength to twist a lid, tear a pouch, and, yes, open a can.

5 Signs He's Falling In Love With You

Men aren't always the best at expressing our emotions. It's not that we can't talk about our feelings—we just don't even stop to think about them very often. Emotion, especially the lovey-dovey stuff, is kind of like elevator music to us. It plays softly in the back of our heads, but most of the time, we're barely listening.

That's why I sympathize with any woman trying to figure out how a guy really feels. Most of the time, the guy probably doesn't even know. Sure, he was just in the emotional elevator this morning, but he was too busy checking his phone for Twitter updates to notice what was coming out of the speakers.