FitSugar

Find the Perfect Pair of Running Shoes For Your Feet

Zelana Montminy — Mon, 13 Feb 2012 14:46:11 PST

If you're looking to add running to your fitness routine, buying some new sneakers could be the motivation you need to get out the door. Since the shelves of colorful shoes lining the walls of your local sportswear store can be overwhelming, we talked to a running-shoe specialist to get the lowdown on finding your sole mate.

How to Keep Your Run Pain-Free

Leta Shy — Mon, 13 Feb 2012 12:54:30 PST

Sometimes, you start your run with the best intentions, only to be thwarted by recurring cramps and a headache that zaps all your energy. If you've experienced these nagging annoyances when you run, here are some tips for preventing pain and coping with it when it happens during your workout.

Headache: Often, a pounding headache that comes on during a run is due to inadequate water intake. Your body loses a lot of fluids while you're sweating it out on the treadmill, so before you even begin, make sure that you've had enough water throughout the day. During your run, sip water slowly, about five to 12 ounces every 20 minutes (or sip a sports drink with electrolytes if you are running for more than an hour), but don't drink so much that you feel all of it sloshing around in your stomach - that can lead to cramps or nausea.

More tips for pain-free running after the break.

The Five Best Races For Women

espnW — Sat, 11 Feb 2012 04:09:19 PST

We are excited to share one of our fave stories from espnW here on FitSugar!

By Dimity McDowell and Sarah Bowen Shea

Sage Steele, SportsCenter anchor, is preparing to run the Disney Princess Half Marathon at Walt Disney World on Feb. 26 and hoping to fall in love with running in the process. Follow Sage’s journey on espnW.com

Women's races offer a decidedly different vibe than their coed cousins': more camaraderie, a sole sister atmosphere that welcomes all runners and walkers, and lots more running skirts. Here are five of the top women's races and series in the country. Sign up then train like Sage.

Disney Tinker Bell and Princess half marathons
Sage picked a winner. Let your inner child run free through the Magic Kingdom at these festival race weekends. Tinker Bell is in Disneyland, while Princess is in Disney World, but both allow thousands of runners to mix and mingle with Disney characters on courses that wind through each park. Racers put almost as much effort into costumes - Snow White, Belle, or Minnie, anyone? - as training. Bonus: your kids will be especially psyched to cheer you on.

Sage Steele gets some training advice from Disney runMom Lori Lovell

Nike Women's Marathon
Yeah, it's tough to snag an entry, but if you can, this race is so worth it. (Psst: Go through Team in Training.) This 26.2-mile race, and its half-marathon companion, traverses San Francisco with sweeping vistas of the Golden Gate Bridge and Pacific Ocean to take your mind off the killer hills in the first 10 miles of the race. Tuxedo-clad firefighters bestow each finisher with a Tiffany & Co. pendant.

Run fast by fueling up smart

Three more great races after the break.

Race Up the Empire State Building Is Tonight!

Jenny Sugar — Wed, 08 Feb 2012 14:00:44 PST

I'm all for jogging up stairs to warm up before a run, and I've even come to love running hills. But running straight up the 86 flights of stairs it takes to get to the top of the Empire State building seems grueling. That's just what the 650 brave souls who are entered in the 35th Annual Empire State Building Run-Up Race are doing tonight.

Keep reading to find out how long it took last year's winners to complete this race.

Keep Running: Prevent Plantar Fasciitis With These Tips

Susi May — Mon, 06 Feb 2012 03:06:42 PST

From pounding the pavement running to spending a day in fashionable shoes that lack proper support, feet take a beating. If you're training for a race this Spring and upping your mileage, it pays to show your peds some love. You can do some preventive prehab to avoid coming down with a case of plantar fasciitis. This painful condition, which can be common in new runners and affects women more than men, occurs when the the fibrous band that runs from the heel bone to the base of the toes stretches too far and tears. These micro tears cause inflammation of the fascia and the tissues surrounding it, making every footstep painful and abruptly stalling your training schedule. If you're experiencing some unexplainable heel pain, try these methods to keep plantar fasciitis at bay.

Your Run Burned How Many Calories?

Jenny Sugar — Fri, 03 Feb 2012 20:13:27 PST

Whether you run on a treadmill and glance at the display, or keep track of your run outside with a device, it's nice to know how many calories you're burning, especially if weight loss is one of your goals.

Here's a nifty chart to let you know what your pace and workout time translates to in calories burned. It can also help you figure out how intensely and how long you need to exercise in order to negate the cupcake you savored at lunch.

Do you know how many calories you burn after a moderate 20-minute jog at a pace of 10 minutes per mile? Find out when you after the break.

Winter Running Woe: Numb Toes

Jenny Sugar — Wed, 01 Feb 2012 14:02:06 PST

If you'd rather skip a run than hit the treadmill, then there's no doubt you're continuing with your outdoor runs even through this brisk and snowy Winter weather. That doesn't mean you're not dealing with some discomfort along the way. I've given you some tips on how to beat burning lungs, but if it's your feet that are bothering you, here are some ways to avoid numb toes.

First, consider your socks. You can't get away with wearing the same thin, ankle-length wicking socks you sported in the warmer months. Splurge on some thicker knee-highs; socks made of wool will keep your feet warm and dry. Be sure your socks aren't too tight as that can cut off circulation (go up a size to be sure). You can also try compression socks to improve circulation in your feet and legs.

If you're already wearing thicker socks, you'll probably want to go up half a size in your sneaks to accommodate the extra fabric. If you don't, the snug fit of your shoe might be the sole cause of your tingling feeling. Choose sneakers designed for colder, wetter weather (think waterproof Gore-tex) to protect your toes from the snow. Tie your shoes slightly looser because as you warm up, your feet will swell, and too-tight laces can cause that annoying numb sensation.

Continue reading for more tips on avoiding numb feet.

A Few Reasons It's Better to Sweat It Out Solo

Jenny Sugar — Sun, 29 Jan 2012 11:01:22 PST

Exercising with a buddy definitely has its perks, but when it comes to most of my workouts, I prefer to exercise alone. Here are some reasons it's sometimes better to sweat it out solo.

You can work out whenever you want and when it best fits your schedule. Plus you never have to deal with someone being late.
You can skip the chitchat and focus on your breath and inner thoughts. It's a great time to make mental to-do lists, brainstorm for work, or daydream about weekend plans. Going solo means it's really "me" time.
The type and intensity of the workout is up to you, whether you feel like going for a run in your neighborhood, hitting a Zumba class, or following a gentle yoga video.
You can stuff your ears with headphones and rock out to that new cardio mix you made.
It's OK to wear the same outfit you wore yesterday, even if you didn't wash it. There's no one to make a comment or complain about a little stink.

Keep reading for more reasons it's better to exercise alone.

How Many Extra Calories Incline Really Burns

Jenny Sugar — Fri, 27 Jan 2012 15:00:37 PST

Pumping up the incline on the treadmill not only tones your tush and legs, increases your endurance, and can help you improve your speed, it also burns crazy calories - significantly more than with no incline. Need a little more proof? Check out the chart below for some inspiring numbers.

*All calculations are based on a 130-pound woman.

Pace (minutes per mile)	Calories burned in 30 min at 0% incline	Calories burned in 30 min at 5% incline	Calories burned in 30 min at 10% incline	Calories burned in 30 min at 15% incline
7	391	526	615	708
8	338	464	550	630
9	300	420	482	558
10	270	363	420	482
11	243	326	392	432
12	216	296	362	394

7 Running Myths to Ignore

Susi May — Thu, 26 Jan 2012 00:03:16 PST

Running: it's one of the most popular forms of cardio around, but there are a few common misconceptions about it that we'd like to dispel. Shedding some light on these myths could help improve your training, shopping for sneakers, and tackling speed work.

If running is your game, be sure to enter our Get Fit For 2012 giveaway for a chance to win a year's worth of Asics running shoes.