​Survive a Long Treadmill Run With Quarter-Mile Change-Ups

Unchanging scenery can make "dreadmill" runs the most boring kind. If you're training to cover distance—say there's a half-marathon on your calendar—here's a trick to keep your brain awake.

If you've been doing a lot of runs indoors this winter, you've probably already discovered that quickly changing speeds and inclines can make for a killer interval workout that pushes your heart, challenges your brain, and gets you out the door fast. But when your schedule calls for a weekly long run, done at a slow speed (a keystone of distance running programs, especially if you're training for a half-marathon or marathon), a short intense workout won't meet your goals.

Instead, Runner's World's "Coach Jenny" suggests keeping your effort fairly constant, but creating checkpoints to tweak something four times per mile.

• At every 0.25, increase the speed ever-so-slightly for a minute.
• At every 0.50, turn your attention to your running form, and count your footsteps for a minute.
• At every 0.75, increase the incline slightly—either for a brief moment just for variety, or as part of a plan to mimic your favorite race course.
• At every whole mile, change your focus for that mile—dedicate it to a person or mentally repeat a mantra.

Read the full article at Runner's World for more details on what to do at each checkpoint, and for extra tricks to make the run less boring.

How to Run Long on the Treadmill Without Losing Your Mind | Runner's World

Photo by Hector Alejandro.

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Vitals is a new blog from Lifehacker all about health and fitness. Follow us on Twitter here .

This Week's Most Popular Posts: February 13th to 20th

This week we visualized our work with a new productivity method, rejoiced at the ability to download Windows ISOs, found the best home improvements, and learned some basic design. Here's a look back.

Productivity 101: How to Use Personal Kanban to Visualize Your Work

The best productivity methods keep your to-dos in front of you and prioritized so you never wonder what to work on next. Some are complicated, but others make it easy to see everything, organized by priority—so easy you could use Post-It notes if you wanted. Let's talk about one of those systems: Personal Kanban.

Microsoft Now Lets You Download Windows 7 ISOs with a Valid License

If you don't have your Windows 7 disc handy—but want to create a custom installation, run Windows from a USB drive, or just do a fresh install—you'll need an ISO file of the disc. You used to be able to download them from Digital River's servers, but those links no longer work. Now, Microsoft has a Software Recovery Center where you can download those ISOs for free.

The 10 Home Improvement Projects with the Highest Return on Investment

Some home improvements cost more than they're worth, while others can increase your home's value. This list showcases the ten renovation projects with the best return on investment (ROI), based on 14 years' worth of data.

How to Use Basic Design Principles to Decorate Your Home

Some people are born with a great eye for decorating or design. Others learn the skill and are able to apply it successfully. And then there are the rest of us. If you don't have much of a knack for design, a few basic techniques can go a long way.

How to Build an Easy, Beginner "Set and Forget" Investment Portfolio

Many people don't invest because it seems overly complicated. But if you want to build wealth, investing now is the easiest way to do so—and anyone can do it. Here are some basic steps to set up a simple, beginner investment portfolio that will make you money while you sleep.

Top 10 Things Everyone Should Know About Saving for Retirement

If we ever hope to stop working and enjoy our golden years, we have to save and invest for our retirement. Here are ten things to know so we can grow our retirement funds (and not run out of money before we die).

Access the Secret Diagnostic Page Built Into Your Cable Modem

When you're trying to troubleshoot your cable modem, your cable company will probably blame your computer. Many modems have a built into diagnostic page that lets you view what's wrong with it.

The Power User's Guide to Steam's Most Useful Extra Features

Steam is a gaming juggernaut on the PC. While everyone knows it's great for managing your game library and getting sweet deals, there are a ton of powerful tools hidden beneath the surface. Here are some of the best.

Dropbox Users Can Grab 100 GB of OneDrive Storage for Free

In a clear play to get Dropbox users over into their own cloud storage camp, Microsoft is offering an extra 100 GB of OneDrive storage for free for a year.

The Importance of Good "Emotional Hygiene" for Your Mental Health

We spend a lot of time worrying about our physical health, but we sometimes neglect our mind in the process. To maintain good mental health, you can practice "emotional hygiene" in the same way you practice good bodily hygiene to help maintain physical health.

Avoid Over-Committing Your Time with This Simple Formula

Time management can be tough, but it often comes down to not being truly aware of how you spend your time. This formula forces you to examine your time usage while making it plain and clear what you can and cannot do in the time you have.

The Other Superfish-Like Malware You Should Check Your PC For

Last week, the internet erupted in anger after discovering Lenovo has been bundling Superfish, a horribly insecure piece of adware, on new machines. Superfish isn't the only program of its type out there, though. Here are a few others you should check your PC for.

How to Stop Hating Yourself and Start Down the Path to Self-Respect

We're all prone to a little self-loathing now and again, and sometimes that's a dark road that can only get worse. Thankfully, it's not too difficult to fight back if you can get yourself in the right mindset.

The Humble Binder Clip Just Became Much More Useful

Just because a product seems perfect doesn't necessarily mean there isn't room to squeeze just a little more usefulness out of it. Take the humble binder, or bulldog clip, as it's often called. Its simple design lets it keep giant stacks of paper in order, prevent loose cables from sliding off your desk—but with a tiny design tweak, it can also serve as a handy spot to hold a cup of coffee.

Animi Causa's $12 Cup Clip can still be used to secure documents, but with its re-designed arms it can also serve as a cupholder when clamped to the side of a desk, or a hook for hanging a bag or a jacket. It works on any desk up to 3/4-inch thick, and can be instantly and easily repositioned wherever it's needed. [Animi Causa via 7Gadgets]

Book Cheap Fares You Find on ITA Matrix with Hipmunk

Google's ITA Matrix is the power user's tool of choice to find flights, including cheap first-class fares and multi-city connections, but you can't book directly on the site. You can, however, use ITA Matrix codes on Hipmunk, another one of our favorite travel booking sites.

Why would you want to do this instead of just going to Hipmunk or another travel site directly? Boarding Area explains that ITA Matrix often presents flight options you can't find anywhere else and sometimes the price you see on ITA Matrix will not show up on travel booking sites' or the airline's own website.

By entering specific code from ITA into the Hipmunk search box, however, you'll get the promised, lower price.

This seems to work mainly for multi-leg trips:

Unfortunately, trying other permutations on ITA language often returns an error message on Hipmunk. But it's pretty good at airlines and connection cities, which is usually enough to get what you need.

If Hipmunk isn't finding the flights you want, you can play with the Multi-city option and break up the flight legs into separate entries (yet still enter them using ITA codes). That often does the trick, though even then every once in a while you won't be able to force the right flights. In that case you're out of luck if you can't get the itinerary anywhere else.

But more often than not, Hipmunk will find it for you… with a little help from ITA.

Worth a try if it can save you money on your travels.

Bet You Didn't Know: Using Hipmunk to Book ITA Matrix Flights | Boarding Area

VLC Gets Extensions, Resume Playback, and Comes Back to iOS

Windows/Mac/Linux/Android/iOS: VLC is hands-down one of the best media players around and today it gets a little better by adding an in-app extensions store, playback resuming, and more. More importantly, the iOS version of the app returns to the App Store.

Previously, in the desktop versions of VLC you had to track down and install extensions from an external marketplace. Now those extensions are worked right into the app so you can search and find what you need quickly. Beyond that, VLC also finally gets a handy resume playback button for when you don't finish watching videos, ARM processor support, and a few other minor features. You can find the whole list of updates over on the VideoLAN page.

As for the iOS version, the new version doesn't bring a ton of improvements from the last version beyond simply existing, but at least it's available again. It can play a ton of non-iOS friendly media files, adds in folder support, passcode lock, and is optimized for the iPhone 6 and 6 Plus.

VLC (Free)

Make a Survival Bracelet to Save You in Any Worst Case Scenario

You might already have a bug out bag or emergency kit, but those aren't any good to you if you're not carrying them when an emergency happens. This DIY bracelet packs a ton of survival tools on your wrist so you're prepared for just about any adventure.

Instructables user wpage1 offers the detailed instructions for crafting your paracord bracelet and weaving the items into the center of it:

Craft your own all-purpose survival bracelet to better prepare you for any adventure or worst case scenario. It is an outfitted strap that comes equipped with a load out of gear allowing you to start a fire, repair your tent, purify water, signal for help, waterproof a poncho, replace a shoelace, fish, carve an arrow/fashions bow, set a snare trap, tighten a lose screw, or navigate to safety. It's a lightweight Bug Out Bag for your wrist. All the items can be carefully placed into the center core under the weave pattern making it discreet and ready for the apocalypse.

Among the helpful instructions are examples and estimated prices for items you can include in your bracelet, sorted by categories like survival, fire, aid and repair, food and water, and so on.

Although you can buy pre-made bracelets like these, doing it yourself lets you customize the tools set and is also more gratifying.

Bug Out Survival Bracelet | Instructables

The Most Common Types of Debt and How to Tackle Them

Accumulating debt may seem like falling into a steep ravine and trying to climb out with nothing to hold on to. But there are some resources and methods you can arm yourself with to take control of (and pay off) your debt. Here's how to get started.

Before diving into how to deal with common kinds of debt, familiarize yourself the terminology used to categorize debt so that you know what you have:

• Secured debt: utilizes a form of collateral, like a house or car
• Unsecured debt: has no collateral, like credit cards or personal loans
• Fixed interest rate debt: has the same interest rate for the entire timeline of the loan, like a mortgage
• Variable interest rate debt: the interest rate may change over the life of the loan, like credit cards
• Fixed payment term: the loan is set to be paid off by a certain date, like a mortgage or student loan
• Variable repayment period: There is no set date by when the debt must be repaid, like credit cards
• Deductible: this loan is used to better your personal situation and therefore may have tax benefits, like a mortgage or student loan
• Non-deductible: a loan that is not used to purchase an appreciating asset or new skill, like credit cards or a personal loan

For more details on each of the above terms, check out this explainer from EY.

If you're dealing with debt collectors, make sure you know your rights under The Fair Debt Collection Practices Act. There are a lot of tactics they aren't allowed to use, like calling you at certain times. Check to see if your debt has a statute of limitations that allows the creditor to sue you for unpaid debt.

Credit Cards

As painful as it might be, take an inventory of all your credit card debt. Write down how much you owe plus your interest rate for each card. Contact each issuer and give them a detailed explanation of why you can't repay what you owe, then tell them what you can afford and ask them to agree to the lower amount (in writing). Nolo has some more information on how to successfully negotiate your credit card debt. You can also try to negotiate a lower interest on each of your credit cards. Even just lowering it one point can save you a lot over the time you take to pay off the debt.

Once you know how much you really need to repay, calculate how long it'll take you do so. Nerdwallet has a calculator that can help. This will help you set a goal timeline as well as break down your repayment amount for each month. Order your cards from highest interest rate to lowest, and then pay them off in that order. This is known as the "stack" method of debt repayment, and will save you the most money in the long run). Some financial gurus recommend using the snowball method, which pays the cards with the lowest amounts due first, since you cut down on your number of debts quicker, which boosts confidence and keeps you going—but it could end up costing you more in the long run.

Real Simple has a great tip on speeding up repayment:

If you're on a tight budget, go ahead and pay the minimum due each month, then try to make the same payment again two weeks later. Keep making a payment of the initial minimum-due amount twice a month until your debt is paid off. (To keep track, put a reminder on your calendar.)

This tactic aligns well if you get a paycheck every two weeks, because you can make each payment as soon as your paycheck lands in your account (no excuse to procrastinate!). If you don't get paid on a two week schedule, try setting aside enough from each paycheck to make the two minimum payments a month.

As you tackle paying off your credit card debt, you should be working to avoid racking up more. Take a serious look at your expenses, draw up a budget for yourself, and stick to it. If you need to, restrict yourself to paying only with cash until you know you can afford to always pay off your credit card balance in full every billing period.

Medical Bills

If you've ever been hospitalized, or even just visited the emergency room, you know that medical charges can add up quickly. Medical debt is difficult to deal with because you don't feel like you can really turn down the care, even if you may not be able to afford it. Your first step in managing your medical bills is to carefully check them for errors. Make sure you actually used all the services you're being charged for. All it takes is one wrong keystroke at the hospital and suddenly you're paying for something completely different from what you received.

Besides hunting down errors and pointing them out to the hospital, you can also try to negotiate your medical bills down.

If you feel overwhelmed by the process, NerdWallet suggests several resources you can use to get help with your medical debt:

• Government programs like the Medicaid and Medicare Savings Programs
• Medical bill advocates
• Medical bill consolidation
• Charity care, ask at your local hospital if they provide care for those who can't afford to pay their medical bills. You'll likely need to show proof that you're unable to pay to get the free or low-cost care.
  
• Crowdfunding with sites like Giveforward
  

In terms of repayment, Debt.org suggests that you try paying off other smaller debts, like credit cards, so that you free up more money for your medical bills.

Mortgage

Whether you recently took on a mortgage or if you've been paying one off for years, there are ways you can try to reduce it and save money. Putting in the effort to pay off your mortgage early is motivating because you'll gain more security for yourself and your family (no one can take your home away) as well as free up more cash to pay off other debts or increase your savings.

About.com has a few suggestions of how you can lower your mortgage payments:

• Refinance your mortgage. Doing so can decrease the interest rate you're paying on your mortgage, saving you money overall. About.com recommends doing this if your mortgage is newer, since most most mortgages pay more in interest at the beginning, and more toward the principal at the end.
• If you own 20% or more equity in your home, make sure you aren't paying for private mortgage insurance (PMI). Often, if you got the mortgage and didn't own 20% equity, you also end up paying for PMI. Ask the lender if they've removed this since you own 20% or more equity now.
• Extend the timeline of your loan. This might sound counterintuitive, but it lowers the amount you must pay each month, which helps if you're ever low on funds. Of course, you can still stick to your original payment amount while on the lower plan, which will help pay it off faster.
• Fight the tax assessment. Many mortgage payments include property taxes, which is determined by your county. Getting a new assessment could lower your property taxes if the home's value has decreased since the last assessment. If your home's value has increased your taxes could go up, so think carefully about this one before taking action.

As with other types of debt, make a plan to repay your mortgage as quickly as you can afford. Each time you get an increase in income—even if it is a short term, like a bonus or tax refund—consider applying it to your debts.

Student Loans

Unfortunately, education debt is becoming more and more common for young people. On the upside, there are more ways to reduce your student loans than other types of debt—including a public service forgiveness loan and volunteering in exchange for student loan repayment. You can also use the Education Department's repayment estimator tool to see how long it might take you to be free from student loan debt.

If you take a few steps to plan ahead, you can avoid future student loan debt. Try a few of these resources to help pay for future educational endeavors:

• Scholarships: These are usually awarded based on financial need or academic achievements. Even if you apply for and are awarded several scholarships of smaller amounts, that's still money you don't have to go into debt for. You can find scholarships through search tools like Fastweb.
• Grants: Very similar to scholarships, though often awarded through organizations or the government, like Federal Pell Grants.
• Work-study programs: You work part-time at jobs arranged through the Federal Work-Study program and your earnings go towards paying education expenses.
• Take time to work before going to college or graduate school so you can save money to soften the blow of borrowing funds.
• Create passive sources of income so that you can afford to pay for at least part of your schooling
• Defer your loans: Essentially, your situation (like being in the military, unemployed, etc.) doesn't allow you to be able to repay your loans at the moment. You can use this table to figure out if you qualify for student loan deferment.
• Try income-based repayment: If your loan payment is a significant portion of your earnings, you may qualify for an income-based repayment program. Basically, the amount you pay is adjusted so that you don't spend the majority of your cash flow on student loans and don't have enough left to live on. You can find out more about the various plans and if you qualify on the federal student aid web site.

Student loans can be especially challenging because you may not have known what you were getting into when you took them on. Apply some of the previously mentioned tactics, such as budgeting to save more to put towards repayment or making multiple payments each month, to reduce your student loan debt ASAP.

When it comes to debt, you have a lot to think about and you may have a lot of work ahead of you. Before you declare bankruptcy or settle your debt, make sure you know the potential consequences on your future. You can always utilize resources like credit counselors or financial advisor.

Dealing with debt can be a stressful experience—from the share or guilt you may feel to the unpleasant interactions you may have with creditors. However, you can use the tips above to improve your situation and empower yourself financially.

Images by Tina Mailhot-Roberge, armydre2008, jjmontero, ndrwfgg, and julielindsay.