Learning that runners burn extra calories even at rest is good news for me. Because I've been concerned that my preferred cardio is not nearly as effective as strength training on the calorie burn front. It's why I'm weaving more lifting into my fitness world -- so my body burns calories more effectively. And while I don't plan on going back to an only-running routine (strength training is clearly good for me on more than just the calorie-burn level), I do feel better knowing that running is effective too.

Diet Blog shares that long-distance running causes an increase in the number of mitochondria in the body. Also known as the powerhouse of the cell, mitochondria convert sugar and fat into molecules that transport energy within cells.

All science aside, here's what you need to know: Even when at rest, running plays an important role in helping to burn fat. It also helps protect against type 2 diabetes by clearing out cellular fats that can contribute to insulin resistance.

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We're all familiar with the public persona Gwyneth Paltrow puts forward -- stunning actress, wife and supermom, not to mention budding fitness diva. But there's a reason she practices such healthy habits -- her health. Recently, Paltrow admitted to seeking out three doctors to help her with "some very sticky health problems, including pneumonia, anemia and stress. And she admits, "they've helped me tremendously." Now she's offering some healthy advice of her own.

"Sleep eight hours for two weeks, then start eliminating 'white' foods," says Paltrow. "After two weeks of sleeping and eating better, you'll have the energy to exercise." Adds Alejandro Junger, an NYC cardiologist, "If you are totally out of shape, start by walking 15 minutes a day and add a minute every day for the first month. At the end of a month, you'll be up to 45 minutes a day, which should make you ready for whatever more strenuous form of exercise you want to try. Experiment with them all to see what works best for you and stick with it."

Will this help you look as good as Gwynnie? Unfortunately, no. She works out three hours a day. But hey -- it's a start.

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Constantly tired? Join the club. It seems like everyone these days is walking around in a permanent haze of fatigue. Blame it on our crazy schedules, our myriad of commitments. But whatever the case, the fact of the matter is that it's affecting our health.

What can you do? The first step is figuring out where your sleep deficit is coming from. According to this article from Prevention Magazine, you should take two or three weeks to adjust your lifestyle and figure out if your fatigue is the result of your own habits or something deeper. Cut back on caffeine and alcohol, go to bed earlier, scale back your social calendar, get more exercise and eat better. And If none of the above help you feel less tired? Check out Prevention for some common causes of fatigue.

How do you prevent the yawns?

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It's free, it takes no skill or education, and it's one of the #1 things we can all do to improve our health, yet we never seem to get enough of it. Sleep! Despite all those other qualities, sleep, for millions of Americans, is also one of the most elusive things due to time constraints, stress, and any other number of things that keep us from the getting the deep restful repose we all so desperately want and need.

Making the commitment to make sleep a priority is only the first step -- after that, beating all the sneaky obstacles (like finding the time and "getting in the mood" for sleep) becomes a necessity. Follow these tips to beat whatever sleep problems you are facing and get the best sleep possible, and hence, the best results from your healthy lifestyle and fitness efforts!

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When we're pumping iron at the gym, working our muscles to the max, extending every bit of energy we have to the point that sweat is pouring down our temples, the only thing we really want is relief--sweet, sweet rest. We want to stop what we're doing, put the weight down, have a long, cold sip of water and relax. But is that what we should do? Guess again.

Actually, there's a lot of research out there that shows that the best way to recover after or during a workout is not by resting at all--it's by continuing to work you muscles in a less-strenuous way. You may have heard of this kind of 'rest'--it's called active rest (or active recovery in some circles.)

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Austin, Texas has it's own fit magazine -- called Austin Fit. I picked up a copy this weekend right off the sidewalk of Guadalupe, a store and restaurant-lined street that runs through the University of Texas campus. It was free. Quite a deal for those, like me, who pick up this publication. It's full of great stuff -- health, fitness, diet, sport, style, and life sections cover the pages -- and one of the first articles I stumbled upon, 6 Rules for Recovery, is just one of many that taught me how to do better at life, this one in particular by doing less. Check out these tips:

Create a need for recovery: Following each hard workout you take on, take a recovery day to fully reap the benefits of your strenuous training.

Rest before; recover after: Make sure your body is rested before vigorously challenging your body. Make sure you recover after the challenge.

Take it easy: Light, easy workouts are important. They don't tax your body like their tougher counterparts, and they don't require a major recovery period.

Train hard when it's time: Train hard because your body is ready, not because your schedule says it's time. If something doesn't feel right, bail on the workout and do something light.

Monitor your recovery status: Listen to your body. If you feel tired, your body is telling you it hasn't had enough downtime. If a tired pattern persists, rework your training schedule by adding more recovery or lighter workouts.

Take a week: Work recovery weeks into your training: After training for three of four weeks, plan for a week of light training for full recovery. This will help prevent an accumulation of fatigue, and it will allow you to train even harder on your heavier weeks.

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Let's be real for a second: nobody is a machine! We all need breaks to rest our weary minds or bodies every now and then. Otherwise we'd crack and then where would that get us? Sometimes to stay more productive, you have to take a break. But as this great Lifehack article points out, there's a difference between constructive rest and just being lazy.

While that line cannot be easily defined, you can still set guidelines to help stay productive. So when should you decide to take a break? Everyone will have different points, but completing a major task can be one benchmark for rest. After finishing a big project, wrapping up an essay, or replying to all those emails, take a break! Another potential guideline for resting up is after many consecutive days of working hard. You've earned it, so take a day off.

So what do you do when you actually get that coveted time to yourself? Enjoy being away from work, break off and do something else. The article also suggests not to rely on substances like caffeine when you try and get back on the job. And as the old adage goes, keep work and home life in check. Why bring that stress to the dinner table?

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I don't buy into the whole no pain, no gain mentality. The way I see it, the less pain I experience, the more I have to gain. For a while, running gave me pain up and down my shins. The pain stopped me in my tracks and forced me to rest and recuperate. Had I not taken a break, had I kept on running in spite of the pain, I would have surely gained very little. Well, I may have gained a severe injury and maybe a trip to a medical clinic but physically and mentally, my gains would have been nonexistent.

I'm not alone in my thoughts about pain and gain. Author and celebrity trainer Harley Pasternak is right with me on this one.

According to Pasternak, many people think if their muscles don't hurt, they're not having a quality workout. This is simply not true, he says. While some training can be intense and can produce some level of discomfort, pain is never a requirement for a successful workout. Don't forget, he says, that pain can be a warning sign of an exhausted muscle or a torn ligament.

If you're a no pain, no gain advocate, you'd do best to toss that myth right out the window -- before you get hurt.

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A deep sleep is something we all crave, but with the demands of our busy lives, it's often maddeningly elusive. But according to this article on Prevention, a good night's sleep can be yours, provided you identify the sleep thieves in your life and address them. What are the sleep thieves, you ask? Here are a few things that might be keeping you from your slumber:

• And over-active mind
• Disrupting your sleep schedule by sleeping in on weekends
• A noisy or restless sleep partner
• Hormones
• Hunger

To find out more about fighting over sleep thieves, click here.

For me, avoiding caffeine and alcohol is essential to a good sleep, and a cup of herbal tea before bed never hurt either. How do you make sure you get the best sleep possible?

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When we sleep, our brain "recharges," but it definitely does not take a break from neural activity, according to a report in the newest issue of Science Times.

A test centered around object placement memorization was performed and the results suggested that over a span of 20 minutes, most people taking the test could ace the test, even when taking it a day later.

But, other correlations with the objects (which did not have direct comparisons and placement in the test) becomes hazy in the mind of many test takers. That is, until you sleep on it and re-take the test after some shut-eye. Perhaps the brain commits more of the memorization to memory once it's given time to "rest."

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Relaxation is generally considered an essential part of a healthy life, both physically and mentally. But it's important to find the right way to relax -- believe it or not, certain forms of relaxation can actually be bad for you. AOL body has come up with this list of unhealthy relaxation techniques:

• Watching TV: This is one of the most popular ways to relax but it's been linked to UN-health -- especially obesity.
  
• Drinking: This is a favourite way to unwind. But the more stressed out you are, the more likely you are to overdo it -- and do your body damage in the process.
  
• Smoking ... anything: Um ... duh!
  
• Running too much: Running should be to improve health -- it shouldn't be an obsessive way of burning calories.
  
• Eating: Yeah, comfort foods makes you feel ... well ... comfortable, but it will lead to you not being very comfortable in your clothes.
  

Read the rest here. What are some better ways to relax? Meditating, praying or doing yoga will do you a world of good. As for me, I snuggle up under a bunch of blankets and read a book. What about you?

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Ouch! I have shin splints. It's a common running-related injury with the official name medial tibial stress syndrome. This highly medical term really just refers to pain along the shinbone (tibia), the long bone in the front of the lower leg. The pain is caused by an overload on bones and tissues. The bad news is that the discomfort I feel when I run is slowing me down. The good news is that my problem can be alleviated.

Rest is one treatment plan. I don't mean giving up on exercise altogether, but switching to a low-impact program is certainly wise. I could try swimming, biking, walking, and weight training, for example, while my legs heal. I can ice the affected area for 15 to 20-minute intervals, four times per day, for several days. I can elevate my shins above my heart, take an over-the-counter pain reliever, make sure my shoes fit my foot, my stride, and my sport, look into arch supports to disperse stress on my shinbones, strengthen the area with exercises such as toe raises, and then gradually resume running. I can also broaden my running horizons -- which I plan to do starting this week.

A free series is being offered here in town to prep area runners for a local marathon in February. I don't have any big plans to run 26.2 miles anytime soon, but there's no doubt I can learn a thing or two about proper running. So I'm headed to the first seminar on Tuesday. The topic: Core Strengthening, Form Running, and Dynamic Flexibility. I'll be back to report on what I learn. In the meantime, tell me what you do about shin splints. Any words of wisdom about how you prevent or treat this irritating injury?

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It seems the very things that keep us healthy and prevent illness and disease also elevate our moods, minimize stress, and energize us. That's why we see so many of the same action items appearing on so many checklists -- because they are comprehensive and all-sweeping remedies for all of our maladies. It's no coincidence the same tasks keep presenting themselves before us. It's a sign, a sign that we need to heed such repetitive advice.

In the spirit of redundancy, here's another basic to-do list for you health-seekers out there.

• Eat a healthy breakfast full of fiber-rich complex carbohydrates, like whole grains, vegetables, and fruit. Add some protein with eggs, meat, low-fat dairy, and a tad bit of healthy fat too. Olive oil or nut oil satisfy this category.

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How many of you can honestly say that you get enough sleep? I know that I, for one, make sure to get at least 7-8 hours a day, but I think I'm a rarity in that regard -- so many of my friends and family members stay up too late, get up too early and work too-long hours.

And while sleep seems to be a fair thing to trade in for a few more hours of work, television or family time, giving up sleep can kill you. A new U.K. study shows that people who don't get enough sleep are twice as likely to die of heart disease. And you know how your doctor recommends that you get eight hours of sleep a night? A lot of people are getting five. Yikes. I know that I can't function well on five hours -- can you?

I can relate though. I make my own hours now, but when I had an office job, I used to get up at 5:45AM to make it into the office by 7:30AM, my company's start time. In order to get a full eight hours, I had to be asleep no later than 9:45PM, which is normal ... if you're 10 years old. And since I didn't get home from work until 5:30PM, I had a mere four hours to go to the gym, make dinner, eat dinner, clean up and prepare for the next day. I think this kind of schedule is exhausting and ridiculously busy, but I suspect it's normal.

Things need to change in North America -- our busy lives are literally killing us.

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There are few things that feel as good as waking up after a long, deep sleep, feeling refreshed and renewed. In this life, this world, sleep always lags behind in our list of priorities. For me, work and my social life are two things that take away from my slumber, and even though I always (if possible) make time for a solid 8 hours of sleep, sometimes the stress of life keeps me up.

Mark's Daily Apple has a number of suggestions that you can do right now to ensure a decent sleep, including:

• Eat a light dinner. And make sure to eat a few hours before bed or your digestive system might keep you up.
• Have a glass of wine -- but not more than that. Alcohol can help lull you to sleep but if you drink too much, it can backfire and keep you up
• Eat some nuts. The magnesium will help with your slumber
• Write. Jotting down your feelings can help relieve stress
• Do something mindless before bed like watching TV.
  

If all else fails, I find a cup of warm milk sweetened with just a touch of honey helps. How about you?

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