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Have you ever watched a marathon and thought, “Wow, they make it look so easy…maybe I could try it”? While admittedly some runners have innate abilities to churn out the miles (and at some amazing speeds), most of the people you see on the course devoted themselves to a carefully thought-out training plan. Whether you have your sights set on a race, or just want to see how far and fast you can go with your running, there are a few things you can do to help achieve your goal.

Follow the 10-Percent Rule:

The 10-percent rule (10PR) is a fairly universal tenet of running: Don’t increase your total weekly mileage by more than 10 percent from the previous week. Though you may feel capable of adding in more distance in a shorter timeframe, it’s important to curb that enthusiasm lest you push yourself to the point of injury. According to Runner’s World, almost all running injuries are related to or caused by overuse. By following the 10PR, you’ll allow your body to get stronger and adapt to the increased stress gradually—not only will this help you avoid injury, but the slow increase in mileage will be more manageable mentally. Think, “I did 5 miles last week; this one extra mile will be no problem!” versus, “I did 5 miles last week and now I have to do 8? That’s almost double the distance!”

Alternate Walking and Running:

If you’re new to running, don’t expect your body to magically be able to crank out the miles without some sort of build up. Even if you’re very physically fit, you need to get used to the motions of running and the muscles used. Rather than push yourself to run three miles off the bat, try running one, walking one, and then running the last. That’s the principle behind popular running app Couch to 5K. The app trains new and experienced runners alike to gradually build distance by alternating walking and running for a few weeks before going out for pure runs. The same theory can be used if you’re an experienced runner trying to take yourself to the next level, distance wise: Rather than try to run more miles at your usual pace and tire out early, alternate faster and slower miles until you’ve got the distance down.

Take Days Off:

When building your running schedule, make sure to leave at least one day in between long or intense runs, suggests the American Council of Exercise (ACE). Try swimming, biking, or focusing on low-intensity strength training. Not only will it give your body a break, but cross-training also helps build your strength, endurance, and speed by working different muscles and challenging you in different ways. The ACE also recommends incorporating an “easy” week into your training plan, whether by keeping your mileage the same as the previous week, or even doing a bit less.

Wear the Right Shoes:

Don’t skimp on shoes when it comes to running. According to the American Council of Exercise, the right running shoes can help to prevent injuries like shin splints, sore muscles, and blisters. It may be tempting to pick your running shoes based on the color or look, but you’re better off getting the help of an expert. Go to a dedicated running store and ask the employees to help fit you for a pair of running shoes—many stores will watch you run a few steps on a treadmill or outside to observe your feet and form, and suggest a pair of shoes perfect for you. The ACE recommends replacing your running shoes every 350-500 miles. Once you have the right shoes, try to keep to asphalt or dirt surfaces for your run—they’re more forgiving than concrete, and easier on your body. READ MORE: 4 Signs It's Time To Replace Your Running Shoes

Listen to Your Body:

If anything hurts, take time off. Yes, it’s frustrating to skip workouts when you’re trying to increase your speed or distance, or train for a race. But it’s even more frustrating to be completely sidelined by an injury. Whether your shins are aching, your feet hurt, or your knees are sore, your body is telling you something. Take time to rest and let your body heal—otherwise those minor aches and pains could be come major injuries.

Do Sprints and Intervals:

Want to run faster? Whether your ultimate speed goal is for a marathon or a 5K, sprints can help you get there. Fartlek (which means “speed play” in Swedish) training, is a type of workout in which you incorporate short bursts of speed into your workouts, according to Runner’s World. Do a brief warm-up, then challenge yourself to sprint as fast as you can for a very short distance. It doesn’t have to be structured or even number-based—think, “I’ll sprint to that tree”—just listen to your body, and make sure to follow each sprint with an easy jog or walk to recover. Want something more structured? Traditional interval training involves brief, intense speed work followed by equally long (or slightly longer) recovery periods. Run three minutes fast, jog three minutes easy; run five minutes fast, jog five minutes easy. The recovery period gives you enough time to catch your breath and run your next intense interval as strong as your previous one.

Try Tempo Training:

Tempo training is slightly different than interval and Farkel training in that you run at a pace that is hard and outside your comfort zone, but not quite as fast as your “race pace,” according to the ACE. After a warm-up, run at tempo pace for a pre-determined amount of time, and follow it up with an easy cool-down. As you get stronger, increase the amount of time and distance of your tempo pace running (the pace itself should also increase as you adapt). This method, according to the ACE, helps boost your lactate threshold, or the point when your body fatigues at a given pace.

Head for the Hills:

The ACE also recommends hill training for those who want to run faster. Running on an incline improves your lower-body strength and challenges your cardiorespiratory system. Run up the hill (or on an incline on the treadmill) fast, and go easy on the way down. READ MORE: 8 Signs You're Running Wrong

Chances are, if you’ve been to enough fitness classes, you’ve heard the phrase "target heart rate" tossed around. But what does it really mean? Simply, your heart rate is the number of times your heart beats per minute, according to the American Heart Association (AHA). Normal and healthy heart rates vary among different people, and there are a few key things to remember when determining your personal goals.

Learn how to measure:

Doctors’ offices are equipped with fancy, digital machines to read your heart rate, but you can get a pretty accurate on your own. Just place the tips of your first two fingers over your pulse (on either your wrists, inside of your elbow, side of your neck, or top of your foot) so that you can feel each beat, and then count the number of beats within a 60-second span. The total is your heart rate.

Start with your resting heart rate:

Heart rate isn’t just something to be measured at the gym—knowing your resting heart rate is an important factor in understanding your target number during exercise and recognizing when there may be a problem. Measure your resting heart rate when your body is inactive (sitting or lying down), you’re not sick, and you’re calm. According to the AHA, the average normal resting heart rate is between 60 and 100 beats per minute. For those who are incredibly fit, that number could dip to 40.

Know your maximum heart rate:

On the other end of the spectrum is maximum heart rate, or your beats per minute when you’re exerting yourself. Maximum heart rate decreases with age, and is approximately 220 minus your current age, according to the AHA. If you’re 30 years old, your maximum heart rate would be 190.

Determine your target heart rate:

Your target heart rate should be about 50-69% of your maximum during moderate activity, and 70-90% during intense exercise. Don’t want to do the math? The American Cancer Society website offers a target heart rate calculator tool to take out the guess work. If you go above your target heart rate, you’ll overexert yourself and could trigger any underlying heart health issues. If you find yourself consistently below your target heart rate zone, even when working out pretty intensely, it may just be a sign of your level of fitness, as your heart doesn’t have to work as hard to keep up its steady beat. Chances are, if your resting heart rate is a bit on the low side of normal, your target heart rate will be too, and vice versa. But fitness isn’t the only thing that affects the number… READ MORE: Heart Attack Differences Between Women & Men

Be aware of other potential factors:

Yes, a low heart rate may mean a person is extremely fit, but that’s not a blanket rule. Some people in amazing shape still have higher heart rates, while others who don’t exercise much could be on the lower end. This could be in part due to a few other factors that affect the number, according to the AHA:

• Medicine: Most commonly, adrenaline (beta blockers) has been known to slow the pulse, as do some blood pressure medications, while high doses of thyroid medication can increase heart rate.
• Temperature: Dealing with a sweltering summer? Your heart struggles with the heat and humidity too, and reacts by pumping more blood, in turn increasing your heart rate.
• Body Position: If you’re lying on the couch watching TV, your heart rate will probably be on the low end. But if you’re walking around the house doing chores and going for a walk to the grocery store, your pulse could increase.
• Emotions: Stress and anxiety can have an impact on your heart rate, too, as those unsettled emotions can keep your heart beating pretty fast.
• Body Size: In general, size and weight doesn’t affect heart rate, but those who are obese may experience an increase.

The better you know your own body and resting heart rate, the more likely you’ll begin to notice when something is off, so try to measure both your resting and active beats per minute on a fairly regular basis. If you have any existing heart conditions, or experience any episodes of inexplicable slow or fast heart rates (which may come with dizziness and weakness), consult your doctor to determine if there’s any cause for concern. READ MORE: Can Sex Cause Heart Attacks?

When adjusting to a gluten-free diet, it can feel like everything is suddenly off-limits, including your favorite cocktails! Fortunately, there are tons of options. Consider these recipes a jumping-off point.

Wine

There are many wines that people with gluten sensitivity can enjoy without symptoms, especially varieties aged in stainless steel casks. You could stick to a glass of red, white or rose, but why not try this pretty spritzer instead? Ingredients: 2 oz rose wine 1 oz St. Germain elderflower liquer Dash of bitters Club soda or seltzer Ice Directions: Pour wine, St. Germain, and bitters into a glass, over ice. Top with club soda and stir.  

Champagne

Like wine, many champagnes and sparkling wines are safe for those on a gluten-free diet to consume. This classic Kir Royale will make you feel like you’re at a sidewalk café in Paris. Ingredients: 1 tablespoon Crème de Cassis or Chambord 4-6 oz Champagne Directions: Pour Crème de Cassis into a champagne flute. Top with Champagne.  

Beer

Gluten-free beers can be used to create a refreshing Shandy—perfect for summer afternoons! Ingredients: 8 oz gluten-free beer 8 oz lemonade Directions: Pour lemonade over beer in a pint glass.  

Vodka

Gluten-free vodka (try Chopin or Ciroc) can be used in countless cocktail recipes. This lemony refresher is perfect for your next summer party. Ingredients: 2 oz vodka Juice of 1 lemon 1 teaspoon sugar or simple syrup Directions: Shake vodka, lemon juice, and sugar together. Pour over ice and garnish with a lemon slice.  

Whiskey

Gluten-free whiskey (try Queen Jennie) allows you to enjoy classic concoctions without worry. This Mint Julep recipe hits all the right notes on a hot summer day. Ingredients: 1 teaspoon water 1 teaspoon sugar 4-5 mint leaves (or more) ice 2 oz gluten-free whiskey Directions: Mix together water and sugar in a glass until sugar is dissolved. Add mint and muddle with a wooden spoon (or muddler, if you have one). Add ice and whiskey. Stir well.  

Rum

Most brands of rum are gluten-free and absolutely perfect for concocting a Dark & Stormy—just make sure your ginger beer is gluten-free (most are, but never hurts to double-check). Ingredients: 2 oz dark rum 6 oz ginger-beer Lime wedge Directions: Pour rum over ice and top with ginger beer. Squeeze in the lime wedge.  

Gin

Though often grain-based, gin is generally considered gluten-free because it’s distilled. Some brands may be better tolerated by those with gluten sensitivity than others, though, so seek out one made from a non-grain source like potatoes or grapes. Maine Distillery’s Cold River Gin and G-Vine’s gins are suitable options. This classic Negroni is a refreshing option for those who prefer bitter to sweet when it comes to cocktails. Ingredients: 1 oz Campari 2 oz gin 1 oz sweet vermouth Juice of ½ an orange Directions: Shake all ingredients together in a shaker. Pour over ice. Garnish with an orange wedge.  

Tequila

Most tequilas are naturally gluten-free. Though you could mix up a margarita, this super-simple drink is a less-sweet sipper. Ingredients: 2 oz tequila Juice of 1 lime Club soda or seltzer Directions: Mix tequila and lime juice. Pour over ice and top with club soda. Garnish with a lime wedge.

Whether your hair has been fried from too many hot tools or chopped by an overzealous hairstylist, growing out a long, healthy mane can be a real pain. Thankfully, we have a few tips and tricks up our sleeve to help grow hair out to its full potential! From a healthy diet, to a few favorite products, we got you covered so that you can finally hashtag your next instagram picture #longhairdontcare. Read on for the best ways to grow out long, healthy locks!

1. Eat Right. Certain foods are jam-packed with some extra good-for-you components that will inevitably build your best hair. For faster hair growth and extra shine, load up on salmon since it contains Vitamin D, protein and tons of omega-3 fatty acids to give you a healthy scalp. Sweet potatoes are another wonderful food for hair growth due to their high dosage of beta carotene, the precursor of Vitamin A, which helps to keep hair from becoming dry and brittle. And don't forget to include eggs! The biotin in the yolk of an egg is well known to help hair grow out stronger and fuller.

3. Cut Back on Soda and Alcohol. Reduce your alcohol and soda consumption and load up on drinking water to keep the hair shaft hydrated and healthy. Not only are these drinks bad for your skin (we're talking dehydration and premature wrinkles, people), they could possibly even slow hair growth.
4. Quit Smoking. This one should be a no-brainer. Smoking obviously has health consequences, but it also reduces blood flow to the scalp, therefore hindering hair growth.
5. Clean Hair Wisely. Never use extra hot water when washing your hair, and try to shampoo only 3-4 times per week. Anything more will strip your hair of natural oils, making hair dry, brittle and prone to breakage.
6. Invest in a Good Comb. Hair can be especially weakened when wet after a shower, so invest in a high-end brush to get through the knots gently without causing any of the hairs to snap.
7. Try Hair Treatments. The beauty market is chock full of wonderful hair treatments to promote hair growth. Spend a little extra cash on a good one that will help you build thicker, shinier, healthier hair.

READ MORE: How to Fight Frizz in 20 Minutes (or Less!)

Know Your Body Language

Every nonverbal cue goes a long way toward communicating if we want to snuggle or have some space. It can be a wink, a hair stroke, crossed arms... Ninety percent of our communicationis conveyed nonverbally!How we gesture is powerful and women are better at picking up and using signals than men. Reading body language can help you avoid interpretation problems. RELATED RESEARCH: Believe Others Like You, They Will

The Way You Talk

Paralinguistics is the part of nonverbal communication that conveys emotions and attitudes through tone, pitch, volume, pauses and throat clears. This makes up about 40 percent of our communication.These signals have five times more communicative value than the actual spoken words.Here are some messages that can be conveyed about personality traits:

• An increased speaking rate implies an individual is more animated and extroverted.
• A nasal sound is considered undesirable.
• A weak voice suggests lack of confidence, which lowers credibility.
• A strong voice shows great confidence.
• A deeper voice in men means more testosterone at the time of puberty, thus more able to defend the spouse.
• A higher-pitched female voice means more estrogen at puberty, so more able to birth viable children.
• Flat tone indicates more withdrawn and masculine characteristics.

QUIZ: How Do You Act in Relationships?

The Way You Move

The body can make more than 700,000 unique movements. (What about Cirque du Soleil performers? Closer to 800,000.) We also can make more than 10,000 separate facial configurations (the face and hands are our most expressive body parts). All humans make at least a few of the same faces when expressing emotions like happiness, sadness, surprise, fear, anger and disgust. These expressions are virtually identical, and we don’t have that much control over them. But, we do have the ability to pick out imposters. A genuine smile causes the corners of your mouth to turn up and the skin around your eyes to crinkle. A non-genuine smile is when your lips part and the corners of the mouth are stretched at the sides.

The Way You Touch

Handshakes are a common way to communicate. At a basic level, it signals trust, goodwill or agreement to a common decision. A firm handshake shows confidence, while one that’s too firm can be threatening. A person with a limp handshake can seem ineffectual. A shake with two hands or that extends to the elbow can convey condolence or care. We also use tons of touching signals. A pat on the back shows support, and a stroke on the arm, sexual interest. RELATED RESEARCH: Touch Conveys Subtle Emotions

How often do you stop and really look your own real-life experiences? How often do you note how small changes in your eating habits, exercise and other habits can result in large changes in your body? For example, have you ever noticed how your diet can affect your PMS symptoms? Since you have the privilege of making hundreds of choices today, make them count!What are your PMS symptoms? Do you get bloated? Or perhaps cranky? Experience sleeplessness at this time of the month? Thanks to a monthly drop in estrogen and progesterone that precedes our periods, some of us get to experience these no-so-fun, and often disruptive, symptoms. These hormonal changes create a domino effect, resulting in a yet another temporary drop in the “feel-good” hormone serotonin, as well as other endorphins.
READ MORE: Vaginal Pain, Explained
In addition to feeling irritable, depressed, and tired, it's possible to feel bloated, dizzy or experience breast tenderness.  These bothersome symptoms can last anywhere from three to 14 days. While that may sound unpleasant, you have so many opportunities to lessen—or even alleviate—your PMS symptoms.
Some herbal and nutritional supplements can help lessen PMS symptoms. Chaste tree berry, calcium, vitamin B6, vitamin E and magnesium have all been shown to minimize these symptoms.  However, be sure to check with your physician before taking any supplements, especially if you are already taking other medications (over-the-counter or prescribed).
Good news: avoiding certain foods, such as sugar, salt and caffeine can help with bloating, irritability, anxiety and depression associated with PMS. Really good news: Chocolate helps too! This is because chocolate has natural mood-boosting endorphins. Dark chocolate offers the most health benefits: it also contains magnesium, mood-boosting omega-3 and omega-6 fatty acids, contains less sugar, and no milk. Look for chocolate that contains at least 70% cacao to experience its' maximum benefits.
And, of course, moderate exercise (think walking 30 minutes a day—and it's fine to break that up into smaller increments!) and stress management (Tree pose, anyone?) have all been shown to be effective tools in reducing the symptoms of PMS.
These activities can help decrease feelings of anxiety and depression while increasing mood-boosting endorphins. You'll also feel more centered and experience a positive sense of wellbeing.