FitSugar

Winterize Your Running: Treadmill Tips

FitSugar — Tue, 11 Nov 2008 10:00:00 -0800

It is a common trend during late Autumn to start moving workouts indoors. Treadmills and spin classes are staples of Winter fitness. If layering up to brave the cold keeps you from running, then move your workout inside, but keep these tips in mind:

Ease into your treadmill runs. Don't expect to run as fast or as long on a treadmill as you did outside. Allow your body to get used to the treadmill's movement and surface. Start with shorter, slower runs and gradually increase time and speed until you're up to the level you were doing outside. Running on a treadmill is truly a repetitive action, since the surface never changes, and this is another reason to ramp up slowly.
Reconsider your sneaks. Trail runners were made for running outside on dirt paths and aren't exactly the best shoes for a treadmill or an indoor track surface. You may need to purchase another pair that's strictly for indoor use.

For other tips, read more.

If running on a treadmill aggravates your knees, opt for using an elliptical instead.
Remember that running on a treadmill with zero percent incline can give you shin splints, so set your treadmill to at least one percent incline.
Take advantage of the incline on the treadmill to simulate running up hills.
Some folks think running on a treadmill is easier, so make it more difficult by varying your speed. This kind of interval training will not only work your heart and lungs and strengthen your muscles, but those sprinting bursts help to burn more calories.

Taking short breaks from training can be beneficial, but the longer you wait, the harder it will be to get back into the swing of things. If you own a treadmill or elliptical, dust it off, get it out of your basement, or remove the laundry you have hanging from it and start running. If you don't own one, join a gym immediately so you can use their equipment or indoor track.

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You Asked: Burning Lungs From Running in the Cold

FitSugar — Thu, 19 Nov 2009 05:50:49 -0800

Hi Fit,
I recently started running outdoors and am really enjoying it. It's started to cool off, and breathing in the cold air really burns my throat and lungs when I jog. Is there anything that can be done to prevent this?
- Winter Runner

Ahhh, the cold weather is moving in, and I give you credit for continuing your outdoor runs even though the temps have dropped. Running in the crisp air can be so exhilarating to your body and your mind, but your lungs are another story. I have some ideas about how to make your respiratory system happier, though, so continue reading

When Winter Rolls In, Don't Give Up on Working Out

FitSugar — Wed, 18 Nov 2009 13:30:52 -0800

It isn't hard to explain why our workouts get a little lackadaisical when Winter rolls in - 'cause, baby, it's cold outside - and it's pretty understandable that a lot of us lose our motivation to get outdoors for a run or a bike ride. So, how actually do people who work out through the Winter do it? An article from The New York Times reveals exactly that - and how some people manage to get up "the high activation energy" required to stay committed to fitness during the bitter Winter months.

Turns out, if you're new to fitness, you're more likely to give into a little workout hiatus when it gets colder and darker out. According to Janet Buckworth, an exercise physiologist at Ohio State University, it's the opposite for exercise veterans. “If you are beyond the point that you are learning how to exercise, you can’t imagine not running in bad weather,” she says. In fact, some exercise enthusiasts relish the challenge of an outdoor workout in Winter, even going on "epic" bike rides during snow storms and blizzards.

Regardless, you don't have to be an extremist to keep up a Winter workout routine. The key? Just get into something you could really stick with long-term. Choose a form of exercise that you're excited to do, and can keep up when Winter arrives. Group classes are great, and Buckworth recommends finding something you can do indoors, getting a friend to go with you, and even something as simple as updating your playlist with music you love to keep exercise fun and help you stay committed to your fitness regime.

Prevent Shin Splints With Toe Lifts

FitSugar — Thu, 12 Nov 2009 12:30:05 -0800

Since the weather is getting chillier, many of you might be moving your runs indoors. From my experience, switching running surfaces always takes some time to get used to, and shin splint pain has often been a symptom of adjustment. To prevent soreness in the front of your lower leg, here's an exercise recommended by Runner's World you can do any time you're sitting to strengthen your shins and increase flexibility.

The photo just demonstrates one exercise so to see a variation of the toe lift read more.

Sit tall in a chair with knees bent 90 degrees, and your feet flat on the floor.
Keep your right heel on the ground, and gently raise your right forefoot up. Lift it back toward your shin as far as you can, and then lower it back to the ground. Repeat 10 times with each foot.
Here's another variation. From the same position, lift your right forefoot up and trace the letter "J" in the air with your foot. Return it back to the ground. Complete 10 lifts with each foot.

Pros and Cons of the Stationary Bike

FitSugar — Tue, 27 Oct 2009 03:47:21 -0700

I love riding my bike outside, but if it's raining or too dark out, the stationary bike is a great option for me. Since it may not be the most popular cardio machine at the gym, there's usually one available. Here are some pros and cons to think about when hopping on one.

Pros

Cons

Since you keep your stationary bike inside, you can always get in a workout no matter the weather or time of day.
You can't beat the safety factor. When biking indoors, you don't have to worry about cars, uneven terrain that could make you fall, or sharp objects that could pop your tire. And if you get tired, you can just hop off and end your workout, unlike when you're riding outside and still have to ride back home.

Riding a stationary bike burns fewer calories than running on a treadmill, since most of your weight is supported by the seat. You'll burn 148 calories on a stationary bike after 30 minutes, and will burn 236 calories on the treadmill for the same amount of time.
Biking doesn't offer the same bone-building benefits as high-impact running since you're sitting down.

To see the rest of the pros and cons, read more.

Pros

Cons

Stationary bikes are much cheaper than treadmills or ellipticals, and cost around $600 to $1,200. If you already own a bike, instead of buying a whole new stationary bike, you can attach it to a cycle trainer and ride it inside.
If you have knee or back pain, or need to lose a lot of weight, using a stationary bike is easier on your body than a treadmill, especially if it's a recumbent bike.
You don't have to wear a helmet, or be hyper-aware of your surroundings.
If you need motivation, you can take a spinning class.
Newer stationary bikes have a variety of programs so you can do interval workouts that replicate outdoor terrain even though you're inside.
The readout keeps track of your workout data including time, speed, distance, and calories burned, so you can monitor your progress.
It's easy to read a book or magazine on the stationary bike, which helps pass the time.

It only works your lower body, unlike machines that have handles, like the elliptical, that allow you to target your arms and upper back as well.
Stationary bikes that have readouts require power, so they're not as green as biking outdoors.
If you're training for a race, you'll be missing out on training in extreme temps, wind resistance, blaring sun, precipitation, and uneven surfaces.
It's easier to cheat on a stationary bike than on a real bike. You can lower the resistance, avoid hills, and peddle slowly.
Since the scene never changes inside, it can be so boring that you exercise for less time.
Sitting down on an uncomfortable seat makes for a sore tush.
The readout on the machine may not be accurate.

Remember, pros and cons aside, spin class is a great way to stay in biking shape during the inclement weather of Winter.

Drip Tips: Exercising in Summer Rain

FitSugar — Wed, 22 Jul 2009 05:55:00 -0700

For many of us, exercising in the Summer weather is no picnic. The heat and humidity can make it unbearable, not to mention, it can be a health risk. So when the clouds roll in and rain starts to sprinkle from the sky, it can offer relief. What's that? You've never considered exercising in the rain? It's time to give it a try since it be a really exhilarating experience. You just need to arm yourself with these tips.

Check the weather map. A little drizzle is much easier to run in than a full on downpour. Be patient and wait for a bad storm to pass before heading outside.
Just because it's raining, doesn't mean you need to get wet. Wear a lightweight raincoat like this one from REI ($119). It's made of breathable material, so it'll keep you dry on the outside and cool on the inside.
Get a pair of shorts or pants made of waterproof material that will repel water.

For more essential tips keep reading

5 Reasons to Run on a Track

FitSugar — Wed, 24 Jun 2009 06:00:00 -0700

If running is your main form of cardio, then you probably either run on a treadmill, the sidewalk or pavement, a trail, or an elliptical. Not too many people run on tracks because they say it's boring to run around in circles, but here are some reasons you may want to hit a track next time you slip on your sneaks.

The surface is spongy and forgiving, so it's great for knees and other joints. The softer surface also reduces your risk of injury.
Since you know exactly how long a loop is, it's easy to track your distance.
If you're working on increasing your speed, the smooth, flat, and predictable surface is perfect. You can run as fast as you want without worrying about sticks, holes, rocks, or gum.

If you want to know the other reasons you should run on a track, then keep reading

10 Ways to Pass the Time on Cardio Machines

FitSugar — Tue, 02 Jun 2009 05:52:00 -0700

If you can't get outside for a run or bike ride, using a cardio machine is a wonderful alternative. Since the weather is always perfect indoors, you never have an excuse not to work out. It can be agonizingly boring though, so here are some suggestions from FitSugar readers to help beat the boredom and make your cardio machine time more enjoyable.

Kimpossible and laellavita suggest doing interval training. Switch between moderate running and sprinting to keep your mind busy. This is also my favorite way to work out on a cardio machine.
You can also do intervals with the incline, as suggested by syako. Pump up the incline for a few minutes, then lower it for a few minutes.
FitSugar reader tangentlines suggests reading big novels to pass the time, but if you don't like flipping pages, shiningeyes suggests listening to audiobooks.

To hear the other great ideas, read more.

Listen to music on iPods or MP3 players. If you like more of a mix, there's a Pandora application on the iPhone that kyui707 recommends. It creates a music station for you based on music you like, and since you never know what's coming next, it's a great way to get you moving.
If you're bored with music, KMattes recommends listening to podcasts. You can download them from iTunes on just about any topic from wedding planning to cooking to fitness.
If you like watching TV, littlekaren suggests hitting the gym during times when your favorite shows are on. If you have a machine at home, kris0bot says to DVR TV shows and save them for when you exercise.
If there's a shelf on your machine, kakyke recommends watching TV episodes, like Grey's Anatomy or Lost, online on your laptop. Or you can watch movies.
If you're working hard and really pushing yourself, misskacie says it doesn't allow her the comfort to get bored. So pump up the intensity level.
Work out with a friend - mek123 says talking makes the time go by quickly.
Many readers such as darc5204 recommend daydreaming or deep thinking while on a cardio machine. You can distract yourself by working through a problem or making plans.

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You Asked: My Nose Runs When I Do Cardio

FitSugar — Wed, 20 May 2009 08:00:00 -0700

Dear Fit,
Whenever I do any type of cardio, whether it be running, biking, or indoor tennis, my nose runs like a faucet. I always work out with some tissues stuffed in my sports bra strap! I don't have seasonal allergies. My nose just runs when I get my heart pumping. Why does this happen and is there anything I can do to prevent it?
-Runny Nosed Runner

How annoying for you! To hear what's causing your runny nose and what you can do about it, read more.

This is a pretty common condition called exercise-induced rhinitis. I know it sounds strange, but for some people, working out can trigger allergic reaction symptoms such as congestion, sinus pain, runny nose, headaches, itchy eyes, asthma, hives or other rashes, and in rare cases, even anaphylaxis. Exercise itself can be the sole trigger (especially vigorous exercise), but sometimes it's the combination of exercise plus another trigger such as pollen or cold weather that produces symptoms.

If the symptoms really bother you, it may help to see your doctor to get a prescription nasal spray. You'll have to take it for a week or so to start seeing results, and you'll have to keep taking it to keep your nose from running and ruining your workout. Or it may help to take an over-the-counter allergy medication such as Claritin or Zyrtec about an hour before exercising. If you'd rather not take medication, you'll just have to continue to keep tissues stashed in your sports bra.

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Exercise and Exhaust: A Bad Combination

FitSugar — Mon, 18 May 2009 08:00:00 -0700

One of my favorite bike paths parallels the freeway, which is quite unfortunate because air pollution doesn't play well with exercising lungs. Air pollutants, like car exhaust, can irritate the lungs and respiratory system, making breathing difficult. If you run, bike, or skate outdoors, you shouldn't let pollution deter you from your exercise goals, but there are few tips to keep in mind - especially if you suffer from asthma or bronchitis.

Do not run or bike on or near roads with heavy trucks or bus traffic.
Work out in the early morning or later in the evening when the ozone (resulting from the interaction of sunlight and chemicals found in car exhaust) levels are at their lowest.
Exercise indoors if possible.
If you experience any difficulty breathing, stop your exercise immediately and call your doctor.

You can use the Air Now website to check the air quality in your area. If your area's air is considered unhealthy, you may just want to pop in a fitness DVD and get your heart rate up in front of your TV rather than out on the streets.

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