FitSugar

3 Ways to Get More Out of Your Runs

FitSugar — Fri, 25 Mar 2011 02:00:35 PDT

Running is just about the best form of exercise (if your knees and back can take it) for so many reasons. It's cheap, you can do it anywhere, it burns major calories, and tones your thighs and bum beautifully. But sticking to the straight and narrow on all your runs can mean you're selling yourself short. To make your runs more effective, you need to mix it up. Vary your workout with one of these techniques the next time you lace up your sneaks.

Mix up your terrain: Doing so offers varying degrees of shock absorption for your joints and feet, so changing up your exercise terrain strengthens the muscles around your hips, knees, and ankles in different ways. Instead of sticking to the treadmill all the time, try to alternate your workouts between pavement, grass, dirt trails, sand, track, and your beloved treadmill.
Don't fear hills: Whether you're on a treadmill or the open road, add incline to your workouts. Running uphill will burn more calories, strengthen your leg muscles even more, and build your endurance. Then when you run on flat surfaces, you'll be faster and able to run longer distances. Seriously! You will feel like you're flying.
Vary your steps: 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. Try shortening or lengthening your stride, running with high knees, running in a zigzag pattern, skipping, or running sideways. You may get some funny looks if you're outside, but you can smile knowing you're avoiding injury.

Tips For Springtime Running in the Rain

Kristen Hawley — Wed, 16 Mar 2011 00:30:46 PDT

Spring is almost here, and if you're itching to get off of the treadmill, warm temperatures mean outdoor runs. But, since Spring often equals showers, an outdoor run could be nearly thwarted by weather. Don't be afraid of the rain - with a few simple adjustments to your normal routine you'll be on your way to a great run, elements and all.

Do not wear cotton. While comfortable, cotton shirts, shorts, socks, anything soaks up water quickly, becoming heavy and generally uncomfortable. Stick to wicking materials, and finish your outfit with a waterproof top layer.
Wear high(er) socks. Speaking of socks, since running in the rain can cause blisters, choose a pair of (non-cotton) socks that reach above your sneakers. I'm not prone to blisters, but one rainy run with too-short socks had me limping to the finish.

Check out the rest of the tips after the break.

Winter Treadmill Survival Tips

Kristen Hawley — Wed, 09 Feb 2011 02:00:03 PST

Punxsutawney Phil may have predicted an early Spring, but if you've been stuck running on a treadmill all Winter, you're probably counting the days until the snow melts and you can run outdoors. Depending what part of the country you live in, there may be a solid month standing between you and an outdoor run, so you still have to play nicely with the treadmill, no matter how much you loathe its existence. Here, five semi-serious but tested-and-true ways to handle that last seasonal treadmill push. Please share your own suggestions in comments!

Load up your iPod with some Katy Perry. Look, I know, say what you will about KP, but her poppy, bubbly tracks will keep you going - trust me. Who among us hasn't danced around in front of the mirror belting out the lyrics to "Firework"? They're inspirational to boot: "Ignite the light/ and let it shine/ Just own the night/ like the Fourth of July."
Switch it up. Try your treadmill's hill program, set your speed slightly slower than usual and aim to run for a longer distance (though this requires a gym that doesn't enforce the 30-minute rule when it's not crowded), or just play with your speed throughout the run. I find that even if I take a whimsical, "I'm going to have fun with this" attitude while I'm running, I'll succeed in getting a proper workout. Instead of overthinking my run, I'm having fun!
Schedule your run during 90210, Kourtney and Kim Take New York, or another similar indulgent show. It's mindless entertainment at its finest, and I love giving off the "I'm-serious-about-my-workout" vibe while watching trash TV.
High ponytails! I may get some grief for this one, but putting my hair in a bouncy, high ponytail always keeps me going. During outdoor runs I'm more of a French braid girl because of the wind resistance, but inside it's all high ponytail, all the time.
Race the person next to you. Even if they don't know you are racing them. There's nothing wrong with a little healthy competition, right? I'm sometimes reluctant to pass others while running outside in fear they'll end up passing me a quarter-mile down the road, but at the gym I can bump up my speed for an extra shot of confidence and race - even if it's just in my head.

Do you have suggestions of your own?

Running Reminder: Cut Your Toenails!

Kristen Hawley — Wed, 19 Jan 2011 01:00:07 PST

It seems simple enough, but sometimes you just forget, or put it off, or just don't pay attention to your toenails entirely. Problem is, too-long toenails can wreak havoc on a runner's feet, whether you're heading out on a three-mile jog or running a marathon. I'm not talking full-on pedicure either (though, how wonderfully indulgent are they?) - I'm talking making sure they're short enough to not rub against your shoes or your other toes.

If you're an avid runner, some toenail issues are probably unavoidable. A downhill course or just repeated training can injure your toenails, causing subungual hematomas - a fancy way to say black toenails caused by blood gathering underneath. And, sadly there's no way to make it go away; just chalk your black toenails up to a running badge of honor (and cover them with pretty dark polish!). Eventually, they'll fall off after a healthy nail has grown underneath.

Need more reasons? Check 'em out after the break.

Spring Running Tip: Prevent Blisters

FitSugar — Wed, 12 May 2010 07:00:00 PDT

Spring inspires many people to lace up their sneaks and hit the open road for their runs, but one thing you'll need to know is how to prevent blisters, and unwanted side-effect to running. Here are some tips to keep your feet happy and blister-free:

Make sure your shoes fit properly - not too tight and not too loose. Different brands and styles cater to wide/narrow feet and high/low arches. There should be about 1/2 inch between your longest toe and the tip of your shoe. Make sure you can wiggle your toes freely, and your heel shouldn't slip when you walk.
Keep your feet as dry as possible. Avoid running in puddles and if you like to pour water over your head on a hot day, try leaning over so it doesn't drip into your shoes. I think I have to re-learn this tip once every Summer.
Get yourself a few pairs of wicking socks (not cotton). These will pull moisture away from your skin when your feet sweat. I like ones made by Teko and Darn Tough.
If your feet tend to sweat easily, sprinkle talcum or foot powder on your bare feet before putting on your socks.

Want to know what else you can do to prevent blisters? Then

Hill-acious Running Tip

FitSugar — Wed, 04 Nov 2009 11:27:35 PST

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 PDT

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 PDT

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 PDT

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 PDT

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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