Homemade Watermelon Sports Drink to Hydrate and Fuel Endurance

Watermelon-AID is a homemade watermelon sports drink that I’ve been drinking to stay hydrated, cramp-free and to keep my energy up as I train for an ultra-endurance event that includes trail running, obstacles and more.

HOMEMADE WATERMELON SPORTS DRINK Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.

SWEATING & HYDRATION

Sweat rate is proportional to metabolic rate and can amount to 3 to 4 liters per hour or as much as 10 liters per day. Training and heat acclimatization can increase sweat rate by 10 to 20 percent. [1] If you don’t stay hydrated, the heart has to work harder and other organ functions begin to deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting.  Dry mouth, chills and flushed skin are other clues.  I also tend to get quite cranky leading up to dehydration, make poor decisions, and, oddly enough, the skin on my inner forearm gets wrinkly.

Sweat Test: You can perform a DIY Sweat Test to learn approximately how much liquid you need to drink for your specific needs. Before workout, stand on the scale with a filled water bottle (what you plan to drink on the run) and then stand on the scale again with the same water bottle (that may be mostly empty now). Make a note the weight deficit and adjust hydration needs accordingly. For example, if you lost 2 pounds via this body/bottle weighing method, then you need to drink an additional 2-pounds of liquid, which would be 32 ounces (spread out over the workout, don’t chug all at once). The goal is to be never let yourself lose more than 2% of your body weight in sweat during any workout to avoid dehydration, cramping and digestive issues.

 Quick Hydration Checks: Try these two quick, on-the-go self-checks for dehydration. First, take a peek at the color of your urine – if it’s dark or even moderately yellow, you need to drink more. If it’s pale or almost clear, you’re doing good, but take sips pro-actively. Second, you can pinch the skin on the back of your hand and pull it upwards. Once released, the skin should snap back rapidly – if not, you may be dehydrated.

BENEFITS OF WATERMELON JUICE

watermelon juice is a hydrating, sweet, natural beverage that is easy and economical to make at home and can be used in HOMEMADE WATERMELON SPORTS DRINK

Watermelon juice provides a lot of perks to a homemade sports drink, offering plenty of water (92% water), plus fructose and glucose to keep the body going, electrolytes like potassium (8% of Daily Value), and other helpful nutrients such as Vitamin C that help keep you well.  A cup (8-oz) of watermelon juice has 71 calories and almost 18g carbohydrates, providing simple, natural fuel to keep your training moving forward. Plus, obviously, watermelon juice tastes amazing and refreshing!

HOW TO MAKE WATERMELON JUICE

Check out this helpful video tutorial (above) on How to Make Watermelon Juice from Watermelon.org that shows you that shows them method of blending and straining chunks of the fruit to yield juice.

Another economical way to source watermelon juice is by simply catching the “run off” after cutting up the fruit (make sure you have washed the exterior prior to cutting) and also collecting the excess juice that seeps from the cut watermelon overnight. I cut my washed watermelon up on a big, rimmed sheet pan and any juices that run off, I just pour through a strainer and into a mason jar. I also drain off any excess juice that has leeched every morning and add this to my jar for use later in Watermelon-Aid and other beverages. A side benefit of removing the excess juice that has pooled in the container, is that the cut fruit keeps a better texture for longer.

Visit my Watermelon Juice 101 article for more detail information on how to use juiced watermelon, how to freeze watermelon juice, and the expected length of time it should stay fresh and safe in the fridge or freezer.

ADDITIONAL INGREDIENTS IN HOMEMADE WATERMELON SPORTS DRINK

INGREDIENTS FOR HOMEMADE WATERMELON SPORTS DRINK

Additional ingredients in this DIY sports drink includes coconut water, lime or lemon juice, honey and a pinch of Himalayan Sea salt. These ingredients provide an additional boost of energy and electrolytes.

When it comes to adding the honey, just how much to use really depends on your expected energy expenditures. Watermelon juice is sweet enough on its own, but a bit of honey will add more calories and carbs to fuel your run or endurance endeavors.  I typically add 1 tablespoon of honey per two cups (16-oz of liquid), for an added 64 calories and 17.3 grams natural sugar carbohydrate. Tweak the amount up or down as needed. Maple syrup, rice syrup and agave syrup can also be substituted Himalayan Sea salt is an optional ingredient for this watermelon sports drink recipes, but one I like to use to help keep my electrolytes in check on long runs and sweaty days. Just a pinch of this pink salt will do, and I think it makes the flavors of my Watermelon-AID pop! I prefer using Himalayan Sea salt over regular table salt in this drink because it contains many minerals such as calcium, potassium, magnesium, and occasionally zinc and iron

Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.
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Watermelon-Aid Endurance Sports Drink
Prep Time
5 mins
Total Time
5 mins
 
Mix up your own sports drink to support hydration and provide energy on longs runs and other endurance endeavors. Makes one 2-cup serving with 180 cal, 46g carb, 405mg sodium and 487 mg potassium.
Course: Beverage, workout
Keyword: hydration, sports, sports drink, watermelon
Servings: 1 serving
Calories: 180 kcal
Ingredients
  • 8 ounces fresh watermelon juice
  • 6 ounces coconut water*
  • 1 ounce fresh lemon or lime juice 2 Tbsp, about 1 medium
  • 1 tablespoon honey**
  • 1/8 teaspoon Himalayan Sea salt**
Instructions
  1. Mix all ingredients together and enjoy chilled. It’s even tasty warmed up on a cold day.

  2. *If you like caffeine in your sports drinks, you can substitute chilled green tea for coconut water (but will lose some potassium and sodium in the recipe by doing so)

  3. **Honey and salt may be increased or decreased to suit your specific nutrition requirements.

  4. Store leftovers in the fridge, in air tight container, for up to 3 days.

Recipe Notes


This article is sponsored by Watermelon.org.

[1]  Water Requirements During Exercise in the Heat NIH, National Library of Medicine

I Used CBD Every Day to Improve Workout Recovery and Here’s What Happened

If you’re reading this, you’ve probably had some level of curiosity about how CBD helps running and workout recovery. I personally grappled with “should I” or “shouldn’t I” take CBD for quite some time Of course, I had heard of CBD, people had been knocking on my metaphorical door for quite some time. Truthfully, it sounded like the latest, greatest alleged “cure all,” so, of course, I was skeptical and had my concerns.

I used a variety of CBD products, from CBD gummies, CBD balm, and CBD oil capsules to help improve my overall wellness and recovery as an athlete over 50 years old. I found that I was recovering better, sleeping better, experiencing less inflammation, was able to eliminate use of potentially harmful NAISDs pain relievers, and even have less pre-race anxiety.

Eventually, I decided to try CBD for myself after taking the time to look at the research, to understand more in depth what CBD could do for me (and what it wouldn’t do to me), and how this all would benefit my lifelong fitness journey as an athlete over 50.

I used a variety of CBD products, from CBD gummies, CBD balm, and CBD oil capsules to help improve my overall wellness and recovery as an athlete over 50 years old. I found that I was recovering better, sleeping better, experiencing less inflammation, was able to eliminate use of potentially harmful NAISDs pain relievers, and even have less pre-race anxiety.

But First, Is CBD Safe?

I was compelled to learn more about CBD for runners an athletes– was it safe to incorporate into my endurance routine and would there be unwanted outcomes?  I mean, although CBD is naturally occurring chemical plant compound with potential therapeutic effects, one of my main concerns was I going to feel weird, high or not in control of my body and thoughts – and would I fail a drug test?! I’m super conservative and mindful about what I put into my body, so I did my due diligence. I learned that CBD and THC (tetrahydrocannabinol), the well-known cannabinoid that provides psychoactive effects, have NOTHING to do with each other except that they hail from the same plant. So, NO feeling high with CBD – whether that’s a good or bad thing for you, ha-ha!   Plus, it is important that you use a high-quality, trusted brand, – I’m using Venga CBD made specifically for endurance athletes.

Pre-CBD Self-Assessment: Before starting my CBD regimen, I was experiencing some pretty common issues among athletes, especially us older ones. Things like muscle and joint soreness from trying to keep up with daily training plus a little arthritis pain here and there. Poor sleep, chalked up to slow workout recovery, the joys of menopause and busy mid-life responsibilities, and a brain that doesn’t want to fire down at night. A little pre-race and general life anxiety. Nothing too serious, and I hate to complain as someone who is healthy and fit and blessed in a million ways. But yet these body and mind stresses were nagging enough that it was making it harder and harder for me to stay in the game as a competitive athlete.

I used a variety of CBD products, from CBD gummies, CBD balm, and CBD oil capsules to help improve my overall wellness and recovery as an athlete over 50 years old. I found that I was recovering better, sleeping better, experiencing less inflammation, was able to eliminate use of potentially harmful NAISDs pain relievers, and even have less pre-race anxiety.

 My CBD Routine: I started using various products in the Venga CBD portfolio (see below). I chose this brand for many reasons, including their wealth of online resources explaining how CBD can help improve performance. When I say, “improve performance,” please understand that CBD is not a performance enhancer in the moment, but rather it benefits other areas of your life as an athlete such as recovery, pain management, sleep, anxiety, and more. Venga also is designed specifically for the athlete lifestyle and also uses a proprietary method in drastically improve (up to 5x more) the bioavailability of CBD in the body as compared to other brands.

  • Ultra Gels (boosted with curcumin): I take 1 or 2 of these cbd oil capsules based on my training load and perceived load. 
  • Aid Station Gummies: These are the best CBD gummies and are easy to take along during training or a race for an energy boost — and they taste great too.
  • Super Sleep (with Melatonin and CBN): Good sleep is where we recover and make gains and I use these, not every night, but on an as-needed basis.
  • Recovery Balm: This CBD balm for athletes smells great and helps my aching hands, fussy hips and sometimes knees. I apply it before and after workouts, as needed.
I used a variety of CBD products, from CBD gummies, CBD balm, and CBD oil capsules to help improve my overall wellness and recovery as an athlete over 50 years old. I found that I was recovering better, sleeping better, experiencing less inflammation, was able to eliminate use of potentially harmful NAISDs pain relievers, and even have less pre-race anxiety.

Post-CBD Self-Assessment:  After taking my CBD regime for 60 days, I was feeling pretty great. I needed to increase my running mileage training for an upcoming event, and I was able to do that easier on this CBD routine that I was able to in the last 5+ years.  

As I said earlier, when it comes to CBD for athletic performance, you CAN’T look at as a performance enhancer (per se) that you pop and it makes you run faster or lift heavier in the moment. It’s NOT that. But CBD can help you recover better and quicker, so you can train harder and longer – and that’s where the gains are! I’ve also noticed, that I’m sleeping a better without anxiety. Funny thing is that I’d consider myself an easy-going person, but at night is where my anxiety that has piled up through the day comes flooding out! Now my brain feels calmer and more relaxed until I drift off. 

I’m so happy that I started taking CBD in my 50s, not just because I’m still out there pursing my passions full speed ahead – but because it has helped me mostly eliminate use of NSAIDS (like Ibuprofen(Advil), Naproxen (Aleve), Aspirin) which studies have shown carry risk of cardiovascular issues, kidney damage, high blood pressure and even may slow muscle and tissue repair.

Final Thoughts: As an older endurance enthusiast, I would give the thumbs up to incorporating a CBD for athletes in your training. I encourage you to do your own research and make an educated decision. You will want to use a brand that is trust-worthy, effective in terms of bioavailability, and free of all TCH.  As mentioned, I use Venga CBD – and if you should so choose to try it out, feel free to use my discount code THEFITFORK-15 to save 15%

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Disclaimer: These are my personal opinions and experiences. You should always consult with a healthcare professional before incorporating CBD or any other supplement into your regimen.

How to Conquer an Obstacle Course Run or Spartan Race in Middle Age (or Beyond)

Succeeding at obstacle course races (like Spartan Race) after age 40 requires a combination of preparation, dedication, and smart training tailored to your body’s capabilities and limitations.  If you have decades of varied and ongoing fitness activities behind you, your race-ready strategy may not be much different than your current routine. But, if you are jumping into an OCR event like Spartan race, “from the couch,” your readiness plan may be more encompassing –but the great news is, that most anyone at any fitness level can successfully complete a Spartan race! The body achieves what the mind dreams!

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As a personal anecdote, I started Spartan racing eight years ago at age 48 and talked my husband into it also, he was 54 then. Today we are 56 and 62, respectively, and still going strong with no plans to give it up! Check out these tips to help you conquer the obstacle course races as you navigate the middle age phase of life:

Conquering a Spartan Race in Middle Age - Use Spartan discount code:  SAP-718613Z to save 20% on US Spartan Race.

Consult Your Doctor: Before starting any new fitness regimen, especially if you’re over 40-years old, consult your doctor to ensure you’re physically ready for the demands of obstacle course racing.

Set Realistic Goals: Understand and accept that your performance might differ from when you were younger. Even if you have continued to be active over your life, there are physiological changes that can and do affect performance. Set realistic goals that consider your current fitness level and potential limitations. If you reach your goal, you can always push it higher!

Focus on Functional Fitness: Prioritize functional strength and mobility exercises that will help you navigate obstacles effectively. There will be running, climbing, carrying, hanging, crawling and more! Incorporate bodyweight exercises, resistance training, and flexibility work – even a yoga class would be beneficial.

Train Smart: Develop a training plan that balances cardiovascular fitness, strength, agility, and recovery. Incorporate cross-training to prevent overuse injuries and improve overall fitness.  Listen to your body and scale down if something feels off – on the flip side, if you feel great, then go for it! Get a free 30-day Spartan Training Plan.

Warm-Up and Cool Down: Make a point to warm-up before training and races to prevent injuries. Incorporate dynamic stretches and mobility exercises. Foam rolling will also aid in recovery.

Obstacle-Specific Training: Train specifically for the obstacles you’ll face in the race – this may vary from race to race. For example, a Spartan Stadion race has many different obstacles that a Spartan Beast – you can learn more about obstacles at Spartan.com and their associated social media. Focus on learning the best-practice techniques so that you minimize strain on your joints and maximize efficiency.

Rest and Recovery: Recovering after a race or intense training day is very important for older athletes. Allow ample time for recovery between training sessions to prevent burnout and injury. Listen to your body and adjust your training as needed. Many over 40 and over 50-year athletes move from a 7-day training plan to a 10-day training plan, still covering the same miles and exercises, but spread out for more time to safely bounce back.   

Nutrition and Hydration: Eat a balanced diet that supports your energy levels and recovery. For my women friends, I would highlight the fact that this means EATING ENOUGH. You can’t perform your best and recover properly if you are under fueled due to dieting, worry about mid-life weight gain, societal conditioning, etc. Also, stay hydrated before, during, and after training and races. You can check out my posts like Nutrition Timeline for Marathon & Longer OCR Races  or 9 Easy Breakfasts with Protein Powder or for more nutrition info, meal advice, and athlete-friendly recipes.

Mindset and Mental Resilience: Cultivate a positive attitude and focus on your progress and achievements, both small and large. Celebrate getting across the monkey bars for the first time just as you would getting on age group podium. Embrace challenges as opportunities to learn and improve, rather than comparing yourself to others. This also means stop trying to compare your 50-year-old self with your 20-year-old self – it’s just not the same!

Injury Prevention: Pay attention to your body and any signs of pain or discomfort. Address any injuries promptly and avoid pushing through pain. Incorporate exercises that strengthen supportive muscles and improve joint stability.

Race Selection: As an older athlete, you may need to choose a race that is best for your current physical condition and easier on any limitations you may have. For each of their venues, Spartan gives a Course Rating that summarizes the challenge for Altitude, Elevation Gain, Terrain Type, and Climate – this can help you pick a race that is best for your hips/knees or intolerance for heat or whatever! Also consider the race distance a Stadion and Sprint are both about 5k with obstacles, a Super is 10k, a Beast is 13.1 miles and an Ultra about 30+ miles. Find a Spartan Race.

Community and Support: Join a gym that has OCR classes or a local training groups – it’s always easier to accomplish your goals with support, accountability and friendships. There are also online communities in Spartan, OCR and Hybrid racing where you can find workout ideas, motivation, encouragement, and share your journey. Check these out on Facebook: Spartan Age Group, Spartan 4-0 , Spartan Women Strong and many, many other regional and interest-specific groups.

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Remember, obstacle course races can be incredibly rewarding at any age. By adapting your training approach, focusing on your strengths, and prioritizing overall well-being and safety, you can excel and enjoy these challenges in middle age – you can Spartan race in 40s, Spartan race in 50s, Spartan Race in 60s and beyond. Spartan has 80- and 90-year-olds finishing some of their races!  

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Watermelon Benefits for Athletes + Easy Pre- and Post-Workout Recipes

This post is sponsored by Watermelon.org. However, all opinions, content, comments and extreme watermelon enthusiasm remain my own.

Watermelon is a wonderful food for runners, athletes and every BODY with an active lifestyle, plain and simple! Over the years, I’ve shared so many healthy benefits of watermelon and creative ways to use watermelon in recipes AND workouts!

As we burst into spring and soon enough into summer, and fill our hours with more outdoor activities and recreation, I just wanted to touch on the fitness-focused nutritional benefits of watermelon.  These include 1) hydration, 2) natural energy, 3) workout recovery, 4) important vitamins and antioxidants

watermelon puree

HYDRATION: Watermelon is a fruit you can eat and DRINK! You can actually drink watermelon by making watermelon juice, but eating it is a drink in itself – watermelon is 92% water. For example, 16 ounces of watermelon hydrates your body with about 14 ¾ ounces of water! I think that’s why it tastes extra refreshing after a summer run or day working in the yard. There are many other ways to “drink” your watermelon, these are some of my favorites:

Watermelon Electrolyte Ice Cubes: Watermelon juice and lime juice mixed with Himalayan sea salt, baking soda and maple syrup, frozen and meant to be melted straight in the mouth or dissolved in water. A great way to prevent cramping in high sweat-output athletes.

Watermelon Coconut Cream Soda: Cure your cravings for bubbly without drinking sugary, chemical-laden soda with this easy-to-make fountain-style drink made with watermelon juice, coconut cream, sparkling water and stevia.

NATURAL ENERGY: Watermelon is also a source of natural sugars to fuel your adventures. Most runners go further and farther fueled with carbohydrates! Some mistakenly avoid watermelon thinking it is too high in sugar, but really, it’s quite reasonable and most everyone can eat it as part of a balanced diet. To understand this more, you need to realize that the watermelon Glycemic Load (GL) is actually low at 2 for 100grams of watermelon . . . even though the Glycemic Index (GI)  which everyone seems to get stuck on is considered higher at 72 on a 100 scale (BTW, GI isn’t everything, calories vitamins and other nutrients are important too – not JUST the GI number and that’s why you need to consider the GL number too). In fact, many nutritionists feel Glycemic Load (GL) gives a more realistic value of how different foods affect blood sugar than GI because it also takes into consideration the amount of carbohydrate in the food, not just how quickly it turns to glycogen. For reference, foods with a low GI level (under 10 considered low, over 20 considered high), are less likely to raise your blood sugar levels.

WORKOUT RECOVERY: Not only does watermelon replenish your body’s glycogen stores after running and rehydrates with fluids, but it also contains L-Citrulline. Exciting new areas of study suggest that L-citrulline (286- 1266 mg per 2 cup serving) in watermelon may help to support vascular health and help maintain healthy blood flow. With respect to athletic benefits, the optimized blood flow created by l-citrulline may help performance and accelerate recovery. Here are a few post workout watermelon beverages I like to enjoy after a run or workout.

Watermelon Beet Workout Recovery Smoothie: A satiating treat after a hard workout – a protein boost for muscles from cottage cheese and the l-citrulline helps lessen next-day soreness.

Hot Spiced Watermelon Lemonade with Collagen:  In cooler weather, I can be chilled to the bone – especially once I stop running. This hot drink is a watermelon workout recovery treat that warms me up, provides all the benefits of watermelon but also with some collagen for joint and muscle management,  plus turmeric for anti-inflammatory relief.

jennifer fisher thefitfork watermelon lake austin

LYCOPENE & OTHER IMPORTANT NUTRIENTS: Lycopene is a carotenoid in watermelon that makes the hue so beautifully red. In fact, watermelon is the “lycopene leader,” containing higher levels of lycopene than any other fresh fruit or vegetable (12.7 mg per 2-cup serving) – even tomatoes that get a lot of attention. Researchers linking lycopene to benefits in positive cardiovascular health. Also, great news for outdoor lovers! While not a substitution for sunscreen, lycopene in watermelon is an antioxidant that is being studied for its role in sun protection when eaten.  A 2-cup serving of watermelon is also a good source of vitamin C (21% RDI) and Vitamin A (18% RDI) and also some b-vitamins, magnesium and potassium.

Here are a couple of my favorite watermelon and tomato recipes, for a double-dose of lycopene and so many vitamins! 

Watermelon Veggie Reviver Drink: watermelon, tomato juice, cucumber and a bit of lime and cayenne pepper blended smooth into a tonic that does the body GOOD!

Watermelon, Tomato & Jicama Salad with Tajin Dressing: enjoy the double-punch of lycopene in tomatoes and watermelon (and crunchy jicama) paired with a spicy-sweet dressing.

HOW TO EAT WATERMELON: The easiest way to eat watermelon is to slice it up and enjoy cold! A good watermelon is even delicious room temperature, and some science shows that it could maintain more nutrients that way. One thing to know about watermelon temperature though is that if you buy it cold, it should stay cold. But if it is room temperature, it can last about three weeks from harvesting (so I would say 1 week at home, before cut open, just to be safe).

watermelon wedge salad thefitfork.com

I also think watermelon is amazing with simple seasonings (check out these 4 Ways to Season Watermelon that will Blow Your Mind) or even grilled. Also, another way I add watermelon to my day is just to use as an ingredient in salads (like this quinoa watermelon salad) or no-recipes “throw everything together” watermelon salads (see above) with whatever I have on hand! Today it was watermelon, oranges, avocado, spinach, kale, Marcona almonds, coconut, and dandelion flowers (yes, they are edible)!

How are you incorporating watermelon into your active lifestyle?

Take this fun Quiz!

Benefits of Running & Music | Get 1 Free Month RockMyRun Rockstar + Giveaway

WANT ONE FREE MONTH OF ROCKMYRUN PREMIUM ROCKSTAR, NO STRINGS ATTATCHED? KEEP READING . . . (btw, this post and giveaway sponsored by RockMyRun.com

Jennifer Fisher at Zooma Texas Half Marathon

Crushing a challenging Texas Hill Country race (Zooma Texas Half Marathon) with the help of music. Music for the win!

Should you run and workout listening to music, or not? I’ve blogged on the topic before (here), so no need to rehash every little detail. In my opinion, if music provides some motivation to get up off the couch and is used safely (be aware of traffic, stranger danger, and hearing loss if too loud), then by all means hit the play button and boogie on. I wear headphones on the treadmill and in many longer races, perhaps half of the time while running my neighborhood – but rarely in a shorter races or speed workouts on the track. In these cases, I like to focus all my senses on the feedback I’m getting from my body – it just seems like music gets in the way.  Oh, and never with a friend – there is just too much catching up to do!

One Free Month RockMyRun.com Premium Rockstar Membership

I do love music, but must have a short attention span. One thing I’ve noticed is that I get bored with my music library very quickly — ugh, and then it’s just the same old songs wearing me down. So needless to say, I was excited to try out Rock My Run, a free, top rated fitness music smartphone app available for iOS and Android. RockMyRun creates high energy, motivational mixes that are designed by DJ’s specifically for exercise – right now, I’m listening to the Super Twerk Mix (don’t laugh) that has a two hour play list of hip-hop specifically mixed to keep 200 beats per minute (bpm). I like the faster mixes that are 180 to 200 bpm because that’s the same number I like to keep per minute for foot strikes during tempo runs, speed work and races.

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If you use the RockMyRun app on your iPhone or Android, check out the myBeat™ Body Driven Music feature. Proprietary algorithms read your steps per minute, heart rate and soon pace to adjust and deliver content (music tempo – BPM) in real time to match, motivate or calm you at just the right moment. MIND BLOWN! You can also able to manually change the BPM of the mixes on RockMyRun to help them achieve a personal goal.

RockMyRun creates lots of other high energy, motivational mixes that are designed by DJ’s specifically for exercise. Use of the app has recently been proven to increase the enjoyment of the running experience by up to 35 percent compared to static playlists or no music.  Other studies have shown that running with music can increase your performance by 15 percent —  the USTFA lifted their strict sanctions against headphone use in 2008 and left the decision in the hands of individual race directors. However, headphones remain banned for any athlete competing in a USA Championship — no music doping, you must suffer in silence!

Music and Exercise Infographic - TheFitFork.com

Click infographic to find out other interesting info about music and exercise.

It’s superfast and easy to download the Rock My Run app on your iPhone or android, create an account and start downloading mixes through WiFi. If you don’t want to hear ads while streaming music, you can sign up for RockMyRun Rockstar (premium) memberships for as little as $35.99 per year or $4.99 going month to month – you are even allowed to download a limited amount of mixes to a personal music player – that’s how I’ve been listening on the Wifi-less trails. I also really appreciate how clean lyric mixes are available, because who really wants to explain Truffle Butter to their kids?! To get you started, Rock My Run is offering ALL MY READERS a code that will get you ONE FREE MONTH OF ROCKMYRUN PREMIUM ROCKSTAR – just enter RMRBJ at RockMyRun.com, download the app onto your phone and get rockin’!

fit 2.0 jlabI am also giving away one GRAND PRIZE —  an entire YEAR of RockMyRun Rockstar plus a pair of JLab Audio’s Fit 2.0 Sport Earbuds.  Whoohoo, take advantage of the one free month and enter to win the full year and headphones in the Rafflecopter app below:

 

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