Love It or Hate It? This Gadget Promises to Make You a Better Athlete

The Chronic Marathoner: Clifton 9

If running is your life – not just a "for fun" hobby – the Clifton 9's are the shoe for you. There's a reason why they're heralded by runners everywhere!

This award-winning Hoka style (it's been granted the Seal of Approval from the American Podiatric Medical Association) is super lightweight at 7.3 oz, but it's still impressively stable and soft. It boasts a plush heel designed for running and walking, so it's destined to get you wherever you're going in the utmost comfort.

These shoes have a very breathable knit upper, while the outsole is crafted with rubber for durability. Stability was top of mind in making these, and you'll have smooth heel-to-toe transitions with every step.

The Hoka Clifton 9's come in 20 different colorways for $145.

The Hot Girl Walker: Bondi 8

If you can't go a day without getting your steps in, it's important that you go for your hot girl walks with the right shoe so you can avoid potential strain and injuries. Per Hoka, the Bondi 8's are one of the "hardest working" shoes in their lineup, and it's specifically designed for walking and running (hot girl style).

It's also earned the Seal of Acceptance from the American Podiatric Medical Association for its unmatched stability and all-around support. The Bondi 8's are fitted with a pillowed tongue and a memory foam ankle lining for comfort. They're certainly on the plusher side when it comes to Hoka shoes, but they're not so much so that you feel unsure about your steps. They weigh in at 8.9 oz, so they're noticeably heavier than the Clifton 9's.

The foam bottom extends beyond your natural heel for additional support, plus they're an easy on and off thanks to the pull tab at the back.

The Hoka Bondi 8's currently come in 16 different colors for $165.

The Gym Rat: Mach 6

Gym rats, rise up! The Hoka Mach 6's boast the perfect weight, height, and cushion for taking you from the weight rack to the track. They're more streamlined in their design – the most noticeable difference being less heel height than the Clifton or Bondi models. Your foot will definitely be closer to the ground, which is beneficial for movements that involve balance.

While the Cliftons and Bondis have super thick and cushy soles, the Mach 6 soles are crafted from a firmer material for support. Though tougher, they still clock in at 6.7 oz. They're complete with an exceptionally responsive foam midsole that allows for more bounce, plus the outsole has a rubber coating for durability – making your shoe purchase last longer and look new for longer. This gorgeous colorway is an added bonus!

The Mach 6's are currently shoppable in 7 colors for $140.

The Trail Runner: Challenger 7

These Hokas were made for the granola girls who love to venture to the mountains for a cheeky trail run or hike. They have tons of grip the textured sole, ideal for road and trail running. The sole is fashioned with more aggressive lugs around the perimeter to help manage uneven surfaces without risk of injury.

The Challenger 7's boast a decently thick height for plushness to catch your steps, plus they have protective cushioning around the ankle to stabilize your movement.

These weigh in at 7.7 oz, come in 10 different colors, and are shoppable for $145.

Just like with 5K training, the first and most important step is to pick a race and sign up for it. Having a race or goal on the schedule helps with motivation and a hard timeline helps with planning training. One place you can check for local races is findarace.com — just search by the type of race you want to run and where you want to run it!

How many days does it take to train for a 10K?

Typical training for a 10K should take 8-10 weeks, however there may be other factors to consider as well.

• If you've recently completed 5K training and are feeling confident and ready to hop into the next goal, you may not need the full 8-10 weeks.
• If you're feeling fit and conditioned from a previous race, you probably only need 6-8 weeks to train for a 10K.

How do I pace myself for a 10K?

If you've run a few 5Ks and are wondering what goal time to shoot for, there are few tips to figure out where to start. First, it's important to remember that a 10K is twice the distance of a 5K. Whatever your best or most recent 5K time is, you likely cannot hold it for another 3.1 miles. I would recommend doubling your total typical 5K time and adding 3-5 minutes to get your goal time. For example if you recently ran a 25 minute 5K, shoot for a 10K time of 53-55 minutes.

How do beginners train for a 10K run?

Your training plan should look similar to a 5K training plan with 4-5 days a week of running. This should include 1-2 speed workouts, a few easy jogs, and a weekly long run. Just like with 5K training, you never want to do 2 speed workouts back-to-back — it's best to have a rest day or 1-2 easy jog days between speed sessions to allow your muscles to recover and rebuild.

While long runs and easy jogs are relatively self-explanatory, speed workouts can seem ambiguous. Instead of leaving you in the dark, here are two examples of speed sessions you could implement into your training regiment.

Example 1:

• 1 mile jog warm up
• 6-8x 800m (2 laps of a traditional track or ½ of a mile) at a hard but sustainable 7-8/10 effort. Take 2 minutes between each
• 1 mile jog or walk cooldown

Example 2:

• 1 mile jog warm up
• 3 miles steady-hard (also known as tempo pace) at a 6-7/10 effort
• 1 mile walk or jog cooldown

Long runs are the most important part of any training block for races of 5K and up. Like the name suggests, long runs should be your longest run of the week. Depending on your skill and familiarity with distance running, your long runs will vary anywhere from 5 to 12 miles. I would recommend starting with 4-7 miles at the beginning of your training block, adding one half to a full mile every week. If you're running your first 10K, I would start with 4 miles with the end goal of your longest long run to be 8 miles. Yes, that means that your longest long run will be longer than your 10K race, but trust me — this will make the race distance seem doable and way less daunting. If you're a repeat racer (10Ks included), I would recommend starting with a 7-mile-long run and working your way up to 12 miles by the end of your training block.

How do I prep for race day?

To wind down your training, make sure to taper your miles down for at least 10 days before your race. This is where you lower the distance of your longest run over time as you get closer to the actual race, allowing you to properly rest beforehand.

When it comes to race day, the number one thing to remember is: don't go out too fast. While it's easy to get caught up in the excitement of a race and rocket off at the starting line, it won't feel good at mile 4. To ensure that you finish within your goal time, try to go out 15-20 seconds slower than your goal pace.

For example, if you have a 55 min goal time, that translates to running an 8:52 mile. I would recommend starting off your first mile at around a 9:10 mile pace and progressing from there. This will help you to finish strong and feeling your best.

Most importantly? Enjoy race day and celebrate finishing your goal!

Italian Hand Pies

Follow this exact recipe for a fully vegan Christmas appetizer, or choose your own adventure by making swaps for the plant-based picks. No matter how you make them, these savory hand pies will taste amazing for a pre-dinner snack.

Chocolate-Covered Cheese Bites

You'd never guess it, but certain kinds of chocolates and cheeses work well together, kind of like snack and wine pairings. This appetizer-ready recipe combines Parmigiano Reggiano and bitter dark chocolate for a mind-blowingly merry munchie.

Greek Stuffed Mushrooms

To make these bite-sized Christmas appetizers, you'll essentially stuff mushrooms full of the contents of Greek salad. That means this pick is super healthy, but also super customizable, too. If you'd rather stuff your mushrooms with melty cheese, there's nothing stopping you!

Sesame Shrimp Puffs

This savory, layered snack takes flavor inspiration from Asian dishes, which will totally make it a standout among the more traditional holiday dishes you're serving this season.

Butter Candles

If you make a butter candle as a Christmas appetizer, just know it's gonna be the talk of the table. When lit, it will not only generate some seriously melty butter to dip crusty bread in, but it will add to the cozy Christmas dinner ambience, burning warm light.

Bacon Pastry Twists with Beer Cheese Dip

All you have to say is "cheese dip," and your dinner guests will flock to the snack area. To complete the appetizer, make these easy bacon twists that are crafted with pre-made pastry dough. (via Brit + Co.)

Keto Cheese Ball

Keto or not, you'll be blown away by this cheese ball. It's covered in chives and bacon crumbles, the ultimate duo to pair with crunchy crackers.

Spinach Dip

Spinach dip is a no-fail Christmas appetizer. You can serve it hot or cold, and it's going to be delicious every single time.

Smoked Salmon Poke Bites

If you love sushi but don't want to eat a whole roll before Christmas dinner, this appetizer is the perfect pick for you. With smoked salmon, rice, avocado, and onions, everyone will want more of these delicious bites. They're super easy to customize too, so you can leave out (or add) whatever toppings you want.

Baked French Onion Meatballs

Meatballs are one of the greatest Christmas appetizers because they're bite-sized and delicious. We'd definitely consider that a win-win. This French-themed recipe features cremini mushrooms, garlic, and gruyere cheese for some seriously rich flavor.

Vegan Butter Board Recipe

Butter boards are one TikTok trend that we can totally get behind, and this updated version gives the dish a sweet (and healthy) twist with vegan butter and plenty of berries. Coconut flakes and almonds add some texture, but if your guests have allergies, simply leave them off!

Bacon-Wrapped Sweet Potatoes

This delicious Christmas appetizer is a great way to complement the all kinds of recipes that you'll be having throughout the holiday season. Since they take less than an hour to make, they're great as a pre-dinner snack while the ham is in the oven. They're easy, they're delicious, and they're Paleo!

Beet Hummus

Add some vibrant color to your holiday appetizer game with this superfood dip. Dress it up with festive veggies like rainbow carrots, watermelon radish, and golden beets. Talk about eye candy!

Sweet Potato + Feta + Honey Appetizer

This holiday appetizer provides a mouthwatering balance between sweet and salty that will definitely make its way to your table year after year. Spice it up with some extra seasoning or leave it as-is based on your preference. Either way, don't worry about setting out the Tupperware — you won't have any leftovers!

Vegan Baked Brie Recipe

Baked brie is one of our favorite Christmas appetizers, but if you usually can't take part in the creamy goodness, have no fear. This vegan recipe swaps regular cheese for a cashew-based alternative. You can use cashews to make a convincingly creamy dip, and the nutritional yeast in this pick gives it a cheesy flavor that's almost too good to be true.

Vegetable Pinwheels

You can make these cream cheese and veggie pinwheels with any filling you prefer, making it a dish that gives you a ton of variety at the snack table. They're so colorful, too! Try this Christmas appetizer with different types of wraps or try filling them with fruit for even more snackage.

Easy Cheesy Jalapeño Poppers

These flaky, cheesy, and spicy poppers are *the* go-to Christmas appetizer idea when you want big flavor, but are short on time. Use veggie cream cheese instead of regular to give this snack a fuller flavor.

Cranberry Brie Pastry Tarts

What's more festive than cranberries and brie? Bright, cheery, and just a bit sweet, this Christmas appetizer recipe is exactly what any party needs to get going. And they're simple to make, too!

Red Cooking Wine Caramelized Onion Baked Brie

Baked brie is not only a fan-favorite Christmas hors d'oeuvre, but it's quick to throw in the oven while you're working on your other appetizers. This recipe uses caramelized onions and a little bit of wine to bring out the flavors of the cheese. We love eating this cheese with crackers and fruit.

Vegan Smoked “Salmon” Cheese Rolls

If you love the elegance of sushi but don't want to leave fish out all night, this might be the best Christmas appetizer recipe for you. You'll never guess what the vegan salmon is made from. These are also a great way to make sure any vegan family members at the party aren't excluded.

Citrus Marinated Olives and Feta

For something tangy and savory to snack on, look no further than this recipe. Besides being full of tasty flavor, telling your family that you marinated your own olives will make for a toothsome conversation starter!

Need Menu Ideas? Steal These Christmas Finger Food Recipes.

Let's save the forks and knives for dinner! Finger foods are easy for both prep and clean up. All you need is a few small plates and napkins, and your friends and family can enjoy these holiday appetizers at their leisure. Finger foods are also great for kids because they're often bite-sized, but that doesn't mean that everyone can't enjoy them! From bacon-wrapped scallops to Chinese chicken egg rolls, don't be surprised if these Christmas appetizers leave your guests speechless.

Holiday Pomegranate Guacamole on Roasted Sweet Potato Toasts

What's red and green and sweet underneath? These festive Christmas party appetizers topped with pomegranate seeds and guacamole! With so many different consistencies and flavors coming together, this recipe really provides an appetizer experience like no other.

Mexican Shrimp Cocktail

Shrimp cocktail is always a hit — especially when you serve it in a fancy glass! These shrimp are served with a zesty cocktail sauce and to add that Mexican flair, they're topped with a refreshing tomato and avocado relish to make them a holiday appetizer recipe to remember.

Vegan Walnut, Sage, and Cranberry Stuffed Holiday Mushrooms

Mushrooms were meant to be stuffed — and when you pop one of these tasty and easy holiday appetizers into your mouth, you'll agree. The nutty, herbaceous, and slightly sweet filling creates a palate pleaser that will wow all your friends.

Charcuterie Wreath

The only thing we love more than a Christmas appetizer is a themed Christmas appetizer, and this charcuterie wreath is just perf! It's a cute (and festive) take on the usual cheese board. Use plenty of rosemary sprigs for some greenery and throw in a few chocolate pieces for good measure.

Bacon-Wrapped Scallops With Cajun Cream Sauce

The bacon-wrapped scallop is kicked up with a creamy and dreamy Cajun sauce. This is one recipe that's tasty enough to be made all year long!

Maple Rosemary Roasted Nuts

Warm, aromatic roasted nuts help you stay cozy when it's cold outside, and the maple and rosemary flavors in this holiday hors d'oeuvre work so nicely together. Not only do these make a tasty appetizer, but you can fill your go-to candy jar with them for a snack all holiday season long.

Chinese Chicken and Brussels Sprouts Egg Rolls + Sweet Chile Pomegranate Sauce

You've never seen egg rolls like this. The crispy egg rolls become swoon-worthy bites when mixed with the sweet, tart pomegranate dipping sauce. Since pomegranates are in season in wintertime, make sure to get a few to make some extra holiday recipes.

Crispy Caprese Meatballs Stuffed with Mozzarella

We understand that people share a deep love for crock pots full of Swedish meatballs, but these babies take the cake. Stuffed with gooey mozzarella, these meatballs will totally become a holiday tradition.

Try These Delicious Dip Ideas For Christmas Eve!

By the time Christmas Eve comes around, you've probably already made half a dozen appetizers for your office party, your friend's White Elephant gift exchange, and your family's Christmas dinner. If you're feeling burnt out on regular finger foods, go for a dip instead! Dips are a great way to make a customizable appetizer that everyone will be able to enjoy. Make some sweet and savory dips to give guests a few different options, and pair 'em with your favorite cracker, veggie, or even cookies. Chef's kiss!

Cheesy Artichoke Dip

A party just isn't a party without a melty dip! Get ready for a little extra indulgence with this ooey-gooey mixture that's packed with plump artichokes and topped with toasty breadcrumbs for an easy Christmas appetizer. Our mouths are watering!

Cranberry Pecan Cheese Ball

A pop of dried cranberries makes this holiday cheese ball a tart and savory Christmas-themed appetizer to make for your next holiday bash. It's an unconventional take on a cheese ball that uses your favorite traditional holiday ingredients.

Curry Hummus

Why have run-of-the-mill appetizers for a Christmas party when you can have curry hummus? This recipe is easy to follow, even if you've never made your own hummus before. We love to dip carrots and cucumbers, but the veggies you pick are totally up to you.

Bacon Wrapped Potatoes with Warm Apple Cream Cheese Dip

The apple cream cheese dip paired with these fluffy and crunchy potato bites will add a nice, sweet touch to your Christmas dinner table. It's safe to say that no one else will have an appetizer quite like this!

Cheesy Chicken Fritters

What's better than tender chicken, mozzarella that help prepare your taste buds for Christmas dinner? We highly suggest you cook this easy recipe.

Vegan Jalapeno Poppers

If you want something that's cheesy and gluten-free, try prepping these vegan jalapeño poppers for a spicy Christmas appetizer idea.

Hot Cheesy Spinach Dip

This tasty spinach dip is the icing on the cake for all the other holiday appetizers you'll be serving. Just ensure that you bake it to bubble perfection, that way your cheese pulls will be epic.

Southern Fried Green Tomatoes

Fried green tomatoes are a southern staple that 1000% deserve a seat at your Christmas table this year. The salty, crunchy outer contrasts beautifully with the tender inner veg, but the real magic lies within the dipping sauce you make to serve this app.

Olive Artichoke Crostini

If the idea of eating a finger sandwich doesn't sound fancy enough for your holiday soiree, this olive + artichoke crostini recipe is going to hit the spot. This Christmas appetizer is unbelievably easy too customize, too, so you can accomodate for the vegans and vegetarians in your life.

Bang Bang Chicken

This recipe is a take on Bonefish Grill's famous Bang Bang Shrimp – yum! What makes this holiday appetizer recipe extra-special is that it doesn't exclude those who may have a seafood allergy, using chicken instead.

Shrimp Cocktail

Should you have some seafood-lovers stopping by on Christmas, cater directly to them by whipping up this quick and easy shrimp cocktail recipe! Here's how to make it:

(via Clamato)

Ingredients:

• 1 lb shrimp, deveined and chopped
• 2 tsp fresh lemon juice
• ¼ cup extra virgin olive oil
• 3 tablespoons chopped fresh cilantro
• 1 teaspoon sugar
• ½ cup Clamato®
• 1 teaspoon hot sauce
• Salt and pepper to taste
• 1 Hass avocado, diced
• ½ mango, diced (optional)
• Cilantro for garnish

Directions:

1. In a bowl, add the lemon juice, olive oil, cilantro, sugar, Clamato, hot sauce, salt, and pepper.
2. Stir for a few seconds and set the salsa aside.
3. Add in the avocado, mango (if you like mango), and shrimp.
4. Put the shrimp in a schooner-type glass and pour salsa on top.
5. Garnish with cilantro and serve.