FitSugar

Winterize Your Workout: Snowshoe Running

FitSugar — Fri, 22 Jan 2010 09:00:09 PST

If you vowed to have a treadmill-free Winter, you're not alone - many die-hard runners bundle up and continue to run outside, even when it's below 30° F. The challenge isn't so much the cold and the wind since there's gear for that, but issues arise when you live in a Winter wonderland covered in snow. You can't exactly put on your waterproof sneaks and run in a foot or more of white stuff without ending up with soaked feet. That's where snowshoe running comes into play. Just like regular snowshoeing, the special flat shoes you wear over your sneakers allow you to stomp on top of snow. The metal cleats on the bottom give you traction on slippery ice and hills.

Snowshoe running is much more challenging than regular running because of the added resistance of the snow and the slightly increased weight of your feet. Just like when you first started running, ease into snowshoe running. Walk at first and gradually add intervals of running. As your body becomes stronger, you'll be able to run in the snow for 30 minutes or whatever your goal time is. I would not recommend running with regular snowshoes, though, as these are bigger and more likely to break under the added pressure. Many companies make snowshoes specifically designed for running, so check out my picks below.

Atlas Run Snowshoes ($200)	Atlas Race Snowshoes ($310)
Tubbs Velocity 22 Snowshoe ($200)	Kahtoola FLIGHTdeck TS23 Snowshoe ($269)	Redfeather Race 25 Running Snowshoe ($200)

Winterize Your Workout: Deep Water Running

FitSugar — Wed, 16 Dec 2009 08:00:58 PST

Winter isn't the kindest to runners. The cold air burns our lungs, the snow soaks our sneakers, and the ice can cause some nasty falls or injuries. There's always the treadmill, but it's so boring, and sometimes, I just feel like a hamster in a wheel.

If you have access to a pool, here's an option - run in the water. You can try treading water where you can't touch the bottom, since it's great for your cardiovascular system and your muscles. The only problem is it can get tiring quickly, and you'll only be able to tread for a few minutes. In order to be able to do a longer "run," I recommend getting a flotation belt ($25). They're fairly inexpensive, easy to strap on, and they won't get in the way of your arms or legs when you move.

The water offers amazing resistance to your entire body below your head, so running underwater is actually much more challenging than running outside. It's also easier on your joints, since you're not jarring your feet with each step. The water also keeps you cool, so you're not at risk for overheating. If you don't have a flotation belt, or don't have access to deep water, you can just walk or jog on the bottom of the pool, and still reap the benefits to your muscles, heart, and lungs.

Winterize Your Workout: Don't Leave the Gym in Wet Clothes

FitSugar — Fri, 11 Dec 2009 10:00:20 PST

When the weather was warmer, I admit that I often left the gym or yoga studio in my sweaty workout clothes and showered at home. Staying in damp clothes for a short amount of time isn't the worst thing in the world, but if you're prone to acne or yeast infections, it's not something you should make a habit out of doing.

Now that temperatures are dropping, don't even think about lazily pulling on some sweatpants and a jacket over your moist clothes and skin. It's imperative to change out of wet clothes even if you're going home to shower. When you walk out into the freezing air, your wet clothes are going to make you very chilly. Although you can't catch a cold or the flu from the frigid air, being cold for too long definitely weakens your immune system, so if you do come in contact with germs, you're more likely to get sick. Before heading out to work out, be sure to pack a change of clean, dry clothes in your bag, as I'm sure you're willing to do anything to decrease your chances of getting sick this season.

Winterize Your Ride: Bicycle Trainers and Rollers

FitSugar — Wed, 09 Dec 2009 15:00:59 PST

Boo, it's too cold or wet to ride your bike outside, you say? So ride it inside. I'm not talking about hitting a spin class or getting the stationary bike out of your grandma's attic. You can ride the same bike you took on the road, bike path, or woodsy trails, in the comfort of your home. All you need is a bicycle trainer or roller to transform your road or mountain bike into a stationary bike.

The one pictured on the left is known as a bicycle trainer. It requires less thinking and balance than the roller, pictured on the right. To work out with the trainer, you attach your back wheel into the mount, which elevates your wheel off the floor. The front wheel is propped up with a plastic block, so you are essentially riding in space.

You'll need to decide what type of resistance you want; fan, fluid, or magnet. Fan trainers tend to be less expensive, but they're also noisier. You can find decently priced magnet trainers, which will provide a smooth, quiet ride. If you want the most lifelike ride and less heat buildup on your tires, go for fluid trainers. Know that some models require that you remove your front wheel, so if you're able to ride inside and outside this Winter, you might not want to deal with constantly removing and attaching your wheel.

Learn how the roller provides a more challenging ride when you

Using a roller offers a much tougher ride because your bike isn't attached to anything forcing you to balance on your own. You just ride on top of three spinning drums, kind of like a treadmill. You really need to pay attention to steering and balancing so you don't fall off the rollers. It's the best choice if you have a road bike, but tends to be pricey.

Cycle trainers and rollers range in price from about $80 to $300, which is cheaper than buying a stationary bike or joining a gym. Plus riding your own bike is more comfortable, and allows you to continue your training if you're planning on racing in the Spring.

Gifts For Active Snow Bunnies

FitSugar — Fri, 20 Nov 2009 10:00:32 PST

Although snow may not be falling in your neck of the woods just yet, it's never too early to start thinking about all the people in your life who love playing in that fluffy white stuff.

If you have a friend or family member who's big into hitting the mountain, here are some gift ideas that are sure to keep her warm and happy. Although picking out ski or snowboard equipment is best left up to her, these items are sure to make wintertime even better.

Winterize Your Workout With Spinning: Pedaling Tip

FitSugar — Thu, 04 Dec 2008 12:00:00 PST

One of my favorite indoor Winter workouts is spinning. While nothing beats biking on the open road, spinning for an hour burns a ton of calories, with the extra bonus of getting to rock out in the saddle. Similar to running on a treadmill, spin class is a perfect opportunity to focus on your cycling technique. Since you don't have to watch out for oncoming traffic or steer around obstacles in the road, you can hone your pedaling technique. Yes, I know the expression, "It is just like riding a bike." But you can really maximize your cycling power by working your legs through the entire revolution of the pedal, not just pushing the pedal down. Plus this will work all the parts of your legs not just your quads, which means you are balancing the strength of your legs.

To learn a simple exercise to experiment with this idea

Keep both feet on your pedals, but work one leg at a time while keeping your other foot clipped in to the pedal or in the foot cage/basket. Focus on making a smooth circle with your pedaling foot to keep the momentum going through the entire revolution of the pedal. Feel your hamstring pull your foot backwards, keep working the back of your leg while you engage your hip flexors to pull the pedal up. You might find, after doing this exercise that one of your legs has a difficult time pedaling solo. This would be your weaker leg and chances are high it has just being going along for the ride.

I try to do this single foot pedal technique for at least a minute per foot every time I am on a spin bike. It helps me balance out my legs and my stroke. Try it and see how it feels.

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Winterize Your Workouts: Indoor Track Tips

FitSugar — Wed, 03 Dec 2008 10:00:00 PST

If you're used to running outside, and the colder weather has forced you to exercise inside, working out on an indoor track is a great option. Many gyms and health clubs have them, and one reason they're a pleasure to run on is that their surface is spongy, so it's easier on your joints. It's the closest you can get to actually running outside because you're using your own muscle power to propel yourself forward, unlike running on a treadmill. While running in circles might feel a bit boring, you can easily keep track of your distance, and you know it's accurate. Who knows if cardio machine displays are all that precise?

The only downside to jogging on a track is that it feels quite repetitive. If you're interested in learning some great ways to keep it fun and fresh,

Do interval training by sprinting the straights and walking the curves, or vice versa.
Run in the opposite direction. If you're constantly running clockwise, you're working one side of your body more, which could result in an overuse injury. So alternate between clockwise and counter-clockwise. Just be on the lookout for other runners, since this is a little against track protocol.
Do walking lunges around the track to strengthen your thighs and glutes, open your hips, and stretch your calves.
Make your legs and core work harder by walking or running with high knees.
Run sideways. Turn your body so the outside edge of your right foot is facing the direction you want to move. Take a step forward with your right foot, then step your left foot to meet your right, and repeat. Move as quickly as you want, doing one lap with your right leg leading, then another lap with your left. This is great for toning your outer thighs.
Jump rope around the track. This is best done when the track is less populated for obvious reasons.

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Winterize Your Workout With Spinning

FitSugar — Wed, 19 Nov 2008 08:00:00 PST

In my opinion, nothing beats a long bike ride in the Fall. However, lack of light and low temperatures (not to mention snow and rain) can dampen anyone's enthusiasm to jump on the saddle. This is where taking a good old-fashioned spin class comes in handy.

Spinning tops my list of five fitness classes everyone should try. I know that riding a stationary bike in a low-lit room with a bunch of strangers doesn't necessarily sound like a good time, but it is. It is an amazing cardio workout and a calorie burner too. Just this morning I burned over 400 calories in a hour-long class, and I got to rock out to Van Halen. What more could a child of the '80s ask for? Spinning makes sense if you are a cyclist, but it is a great way to keep up your cardio fitness if you run as well. A good spin class will include a warmup and a cooldown period with stretching, as well as intervals, sprints, hill climbs, and jumps (where you come in and out of the saddle quickly). I highly recommend taking a hand towel, because spinning equals sweating, and a water bottle. In fact, many places don't allow you to participate in a class without water.

Visit Spinning.com to find an official spin class near you. I have also seen spinning classes listed on gym schedules as Cycle Plus. Whatever you do, arrive early to class so you can adjust your bike to fit your body. Ask the instructor for help if you need it.

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Winterize Your Running: Breathe Through Your Nose

FitSugar — Mon, 17 Nov 2008 13:00:00 PST

If running is your go-to exercise and you're trying to have a treadmill-free Winter, let me remind you about the importance of breathing through your nose.

Cold, Winter air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Because your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when you breathe cold air in through your mouth. Breathing through your nose not only filters out air impurities, but it helps to regulate body temperature as well. It also heats up the air, decreasing those asthma-like symptoms.

If nose breathing is difficult for you, start experimenting with it now before the temperatures drop to truly bitter degrees. Breathing through the nose, which I find challenging, helps you breathe more deeply and efficiently, which will ultimately help your running no matter the temperature. If you plan to run in cold temps and have yet to master nose breathing, Runner's World suggests wearing a bandanna over your nose and mouth to help trap the moisture of your breath and humidify the air before it reaches your lungs.

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Winterize Your Running: Treadmill Tips

FitSugar — Tue, 11 Nov 2008 10:00:00 PST

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,

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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Atlas Elektra 8 Series Snowshoe ($140)	Darn Tough Merino Wool Over The Calf Cushion Ski Sock ($17)
Outdoor Research Meteor Mitts ($65)	The North Face Freedom Low-Rise Boot-Cut Insulated Pants ($149)
Smartwool Glove Liners ($18)	Smartwool Women's Midweight Bottoms ($75)
Mountain Hardwear Dome Meritage Hat ($30)	CamelBak Sno Angel Hydration Pack ($55)
Turtle Fur Neck Warmer ($12)	Oregon Scientific ATC5K Waterproof Helmet Camera ($200)
The North Face Amore Down Insulated Jacket ($249)	Smarwool Women's Midweight Zip T ($85)