FitSugar

Hill-acious Running Tip

FitSugar — Wed, 04 Nov 2009 11:27:35 -0800

I can tout the benefits of running hills until I am blue in the face, but it won't make running those ascents any easier. One thing that does, though, is focusing on your arms. As you're trudging up a hill, don't focus on your feet, but on the steady rhythm of your arms. Your feet will follow the pace set by your arms. I learned this little trick from the shoe expert at my local running store - yet another reason to shop for shoes with the experts.

Have any tips about running hills you're burning to share? Join RunningSugar, where the conversation is all about running.

Running Tip: Raise the Incline

FitSugar — Mon, 17 Aug 2009 03:30:35 -0700

If you run like a bounding deer on a treadmill, but as soon as you hit the road outside, you feel more like a stumbling, out of breath snail, here's a tip for building your strength and stamina. When you're running on a treadmill, raise the incline. Even a slight increase will make a huge difference. Since the treadmill belt makes running easier by propelling your feet, the incline will add more of a challenge, so you'll end up using more energy. Gradually work on raising the incline over a few weeks, and you'll find that putting a little more stress on the body with an incline will burn more calories and develop more lean muscle tissue. Then when you run outside, you'll have the endurance and energy to run as long and as fast as you do on a treadmill.

Running Tip: Vary Your Steps

FitSugar — Tue, 11 Aug 2009 03:30:53 -0700

Many runners suffer from repetitive stress injuries, because they run the same way all the time. You can help prevent pain by varying your steps throughout your run. Here are some ways to change up your feet while running:

Shorten your stride and take baby steps.
Lengthen your stride and take giant steps.
Lift your knees high up to your chest with each step.
Run in a zigzag.
Skip.
Run sideways, alternating which side leads.
Run backwards, but periodically look over your shoulder to see where you're going.

The next time you head out for a run, do an interval workout by including at least three of these different types of steps.

Running Tip: Keep Your Eyes on the Horizon

FitSugar — Tue, 30 Jun 2009 11:58:36 -0700

When your mom told you stand up straight, you probably had no idea that she was also helping your running technique. Running efficiently and pain free has a lot to do with your posture. Keep your head in line with your spine, your shoulders relaxed, and your torso over your hips. A simple way to stack all these body parts one on top of the other is to gaze naturally at the horizon as you move forward. Adjust your eyes and chin so they are parallel with your body. It's tempting to look down at the ground or gaze at the peak of an upcoming hill, but this can overstretch your neck and cause your shoulders to hunch up toward your ears. Not only will gazing at the horizon prevent pain during and after your run, but it'll also make your workout easier.

Running Tip: Run With an Egg

FitSugar — Tue, 02 Jun 2009 11:00:00 -0700

From the title of this post, you might think I am asking you literally to run carrying delicate eggs, but that is not the case. I simply want you to pretend you're holding an egg in each hand, gently cupping your palm instead of clenching your fists. Rest your thumbs against your fingers and pretend you're protecting an egg, being careful not to crush it. This trick should help you relax your grip, which will in turn help relax the muscles in your arms, shoulders, and neck. Releasing tension in your upper body will prevent pain during and after a run. Running is hard enough without the unnecessary tension.

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Running Tip: Progress by Minutes, Not Miles

FitSugar — Thu, 14 May 2009 12:00:00 -0700

Whether you're first starting out running, or have been doing it for years, we all want to be better runners. We gauge "better" as running longer, and we tend to have mileage on our minds. If you ran three miles yesterday, you think, "I'll run four miles tomorrow." Increasing by mile increments may be too much for your body though. Doing too much too soon may put you at risk for injury or may set you up for failure. Making goals to increase your distance per workout is great, but do so in minute increments instead. It's a more gradual progression that will be easier on your joints and muscles, but also on your mind.

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Running Tip: Maintain Your Posture on Uphills

FitSugar — Tue, 05 May 2009 04:30:00 -0700

I've slowly come to love running uphill. At first my booty and hamstrings would burn unbearably, and I'd have trouble breathing. It takes a while to train your body to conquer hills, and one trick I practice is to be mindful of my posture. Give this a try the next time you're faced with a hill. Instead of leaning your chest forward to trek uphill, run with your hips pressing forward so that your shoulders are stacked on top of your pelvis. Not only will it allow you to use the power of your quads and glutes to get up the hill, but it'll take pressure off your knees and lower back.

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Running Tip: Strengthen Quads With Wall Squats

FitSugar — Fri, 17 Apr 2009 08:00:00 -0700

If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves. Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs.

To find out how to do this essential move for runners, read more.

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.

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Running Debate: Where Your Foot Should Strike

FitSugar — Wed, 01 Apr 2009 10:00:00 -0700

Whether you're new to running or have been running for years, you want to do all you can to prevent foot pain, pulled muscles, shin splints, and runner's knee. Although running may seem like an innate skill we're born with, fine-tuning your technique is essential for avoiding injuries.

Experts may tell you that preventing pain and discomfort is as easy as running "correctly." There's a huge debate about where to land on your foot - the heel (called heel striking), the ball of your foot (also called the midfoot), or the toes (also called forefoot). There are pros and cons to each so to see how they compare, read more.

Foot-strike	Pros	Cons
Heel	Stretches the calf muscles. Feels natural for many people.	Could result in a knee injury, shin splints, or a pulled calf muscle, hamstring, or Achilles tendon. Results in slower-paced running since your heel acts as a brake every time it lands.
Midfoot	Good shock absorption. Less stress on calf muscle and Achilles tendon.	Doesn't come naturally for people.
Toe	Less stress on knees and ankles. Great for running fast.	Results in bouncing up and down more, which uses up energy. Keeps calf muscles contracted, which may cause shin splints. Can lead to plantar fasciitis.

As you can see, there are benefits and disadvantages to all three techniques. If you're noticing pain or discomfort while running, then you may want to pay attention to what part of your foot you land on. The Pose Method and ChiRunning recommend landing on the ball of the foot because it's the most efficient and leads to less injury. With that said, if you're going to make any changes to your running technique, do so gradually to avoid getting hurt.

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Running Tip: Walk for Your Cool Down

FitSugar — Thu, 02 Oct 2008 03:30:00 -0700

After sprinting for the last thirty seconds of my run, and envisioning myself crossing the finish line of the imaginary race that has propelled me forward through my long run, I like to walk to cool down. I jog for a few minutes then slowly decrease my speed to a walk. Not only does walking help to lower my heart rate, it also is an active stretch for my hip flexors, the muscles at the front of the pelvis that work hard when running. Walking after running seems to decrease my post running stiffness for all my leg joints. Plus, when I walk in the house I am not too sweaty to hug my girls, who have suddenly become squeamish about sweat.

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