FitSugar

Running 101: The Active Warmup

FitSugar — Thu, 24 May 2012 11:03:09 PDT

Stretching before a run has always been a little iffy in our playbook. It's hard to lengthen muscle fibers before they're warm and trying to do so can lead to injury. But warming up is still a good thing, so try an active warm-up.

A dynamic warm-up raises your heart rate a bit while priming your joints for action. We created this video of five moves to do before you hit the ground running. Check it out! And be sure to enter to win running shoes for a year from Asics to help jump-start your January.

Stay Cool on the Run: Hydrate Your Head

Jenny Sugar — Wed, 23 May 2012 12:15:06 PDT

Strong sun and heat can make outdoor runs more challenging, and a big concern is the risk of heat exhaustion. To stay cool while running on a hot day, make sure to hydrate your head. Sound silly? Keep reading for this fail-proof tip.

Before heading outside, head to the bathroom and soak your hair by sticking your head under the faucet. Squeeze out some of the excess water, but leave it pretty wet, and then wrap your hair into a bun. If you have supershort hair, soak your head and a bandana, and wrap the wet cloth around your head. As you run, the cool breeze on your wet head will not only feel refreshing, but it will also help prevent overheating. On really hot days, carry a water bottle and periodically pour some water on top of your head to rewet your hair.

Burn Calories and Fight Belly Fat: 45-Minute Treadmill Workout

Susi May — Mon, 21 May 2012 13:46:25 PDT

Intervals are the antidote to boring treadmill workouts. Playing around with speed and timing rest periods keeps both the mind and body busy. Interval training is also one of the best ways to beat belly bulge. We've created a fun interval workout to help you get ready for the beach. After torching serious calories in 45 minutes, you'll be ready to lounge poolside.

Keep reading to check our latest treadmill workout.

Run Strong: How to Tone Your Butt and Thighs Even More

Jenny Sugar — Mon, 21 May 2012 11:27:24 PDT

Running is not only an awesome form of calorie-burning, heart-pumping cardio, it also doubles as a strength training workout for your lower body. Run and you'll quickly see how it can tone your tush without bulking up your booty. Want to get even more out of your runs? Incorporate these strength training techniques and you're sure to notice a difference when you slip on your bikini bottoms.

Source: Thinkstock

Victoria's Secret Model Erin Heatherton's "Golden Combination" For Staying in Bikini Shape

Zelana Montminy — Thu, 17 May 2012 11:38:00 PDT

Erin Heatherton is the face of VSX, the fitness line from Victoria's Secret. She models swimsuits for the company too, and with bikini season fast approaching, we sat down with the athletic model to learn her secrets for staying fit. Watch the video to learn what Erin considers the perfect workout and what she eats on cheat days.

A Reader Shares Why She Loves Running in the Rain

Fit Community — Thu, 17 May 2012 03:05:25 PDT

Don't let the elements stop you! OnSugar blogger egilbride shares her thoughts on why she loves running in the rain in her blog, Ready to Run.

Today I went for a run . . . in the rain. I know most people HATE running in the rain, but sometimes I prefer it to running on a sunny day. Take my Rock n Roll Half-Marathon (did I mention it was my first half-marathon EVER?!) that I ran last August. I may sound a little extreme when I say this, but it was literally like a monsoon. And I loved every minute of it! If I had been running in 90-degree weather in the city in August, I'm not sure I would have finished. But running a half-marathon in the rain was . . . refreshing. Other than causing me to wait in line for the porta-potty a couple of times, the constant downpour didn't have much of an adverse effect on me.

Then today, I went for a run . . . and it was amazing. I left my cell phone at home (see my last post reviewing my armband), which meant no GPS and no way to track my time, other than by using my iPod nano, which was set for the wrong time. It was just me, the road, and the rain. And what did I accomplish? A lot! Since I didn't have my phone telling me when I hit each mile and what my time was, I wasn't as worried about speeding up my pace at every mile to hit my goal time. But instead, I reached another "goal," which was to run my entire "course" - which includes running around my ENTIRE hilly block, including one the size of Grendall - twice! And I felt great! It may seem like a small feat to some, but that 2.62 miles (it's just a guess) was the best accomplishment I've made since I started running again! Here's to more victories to come in the future!

Do you like running in the rain? Share your own thoughts on outdoor running below. Start your own OnSugar blog and we might feature your posts on our homepage.

On Long Training Runs, Stash Your Water Along the Way

Jenny Sugar — Thu, 17 May 2012 00:35:15 PDT

Warm weather inspires many runners to head for the great outdoors. The gorgeous scenery definitely inspires me to tackle bigger trips, so whether you're running long distances for fun or are training for a marathon, here's a tip for staying hydrated: Instead of carrying around your water, stash it along the way. It's like having your own personal water stations!

Map out your route ahead of time and set markers every three miles or so. Fill up reusable water bottles with four to eight ounces of H20, and then take a drive before your run. Stash the bottles in safe, convenient, and appropriate spots so you can grab them quickly and gulp them down. Or, if you prefer, you can carry the bottles with you and sip as you run. Stash each empty container when you're done - just remember where you hid them so you can collect them all later.

Common Running Ailments: Have These Happened to You?

Jenny Sugar — Tue, 15 May 2012 09:59:08 PDT

Running seems easy enough - just step one foot in front of the other. But the repetition and jarring pressure as you pound the pavement can lead to a slew of ailments. Keep reading to learn about the common ailments runners suffer from, and share whether they've ever happened to you.

Common Treadmill Woe: How to Avoid a Stiff Neck While Running

Jenny Sugar — Mon, 14 May 2012 12:13:23 PDT

Many people prefer hitting the treadmill to running outdoors, but if you're not careful, along with that toned tush you might end up with a stiff neck, resulting in a nagging headache. Follow these tips the next time you hop on the treadmill to prevent this common running woe.

Keep Your Gaze Forward
One gym perk is its televisions, which allow you to catch up on the news or your favorite TV show. It becomes a problem, however, if your gym mounts its TVs on the wall instead of using individual screens on each machine - if you're looking up and to the right for 30 minutes straight, it's no secret why your neck hurts! Avoid cranking your head upward or all the way to one side by choosing a treadmill directly in front of the TV you're watching. Or better yet, bring in your iPad and place it on the magazine rack of your machine to keep your head directly over your spine. The same goes for chatting with your running buddy on the treadmill next to you - keep the conversation going while looking straight ahead.

Keep reading for more tips on preventing neck pain on the treadmill.

Why Running Isn't Helping You Lose Weight

Jenny Sugar — Fri, 11 May 2012 11:30:56 PDT

You started running months ago, yet every time you hop on the scale, you're let down by the results. What gives? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.

Postrun Pig-Outs
Burning tons of calories can cause a famished feeling afterward, but it's important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour. Although a postrun snack is essential, make sure it's packed with protein and filling carbs, and do not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts. If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.

You Don't Run Enough
If you're running and not seeing results, take a look at your calendar. Doing one 45-minute run once a week, or a couple 20-minute runs won't burn enough calories to lose weight. In order to lose a pound a week, you'll need to ditch 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio on the other days.

Keep reading to find out why running isn't helping you lose weight.