FitSugar

On The Surface of Things: Where to Run

FitSugar — Wed, 11 Jul 2007 17:15:00 PDT

Cool Running, the web site that brought you the ever popular Couch to 5K running program, has rated running surfaces. Why? In an attempt to help keep runners free of injuries - that's why. Running on rock hard surfaces like concrete, like sidewalks, is hard on the body. To protect your joints you want to look for surfaces that have shock absorbing qualities for the majority of your runs. Also, you should try to be consistent with your surface choice, an abrupt switch can lead to injuries.

Here are the surfaces listed in order of best to worst. The number to the right indicates their "grade" with 10 being the best and 1 being just plain awful:

Grass 9.5
Wood chips 9
Dirt 8
Cinder track 7.5
Track 7
Treadmill 6.5
Asphalt 6
Sand 4
Snow 2.5
Concrete 1

If, after reading the list, you decide to move your runs to asphalt, aka the street - BE CAREFUL. Run defensively! Run towards on coming traffic so you can see what is coming at you. Don't listen to music (or at least keep the volume low enough that you can hear the environment around you). Wear bright colors too so you are easily seen.

Source

You Asked: What Should I Eat Before Running a Marathon?

FitSugar — Wed, 11 Apr 2007 03:00:00 PDT

You asked: "I am running my first half marathon in little over a week and I was curious to know your suggestion about what the appropriate dinner the night before would be and also what if any type of breakfast I should have before the race."

Thanks for the question. For the answer I looked to my friends over at CoolRunning.com, the authority on running marathons. To see what they recommend eating,

Week before: This is carbo-loading time. It is an important period to stock your energy reserves to their max, but don't make too much of the process. Some elite runners, for example, will race hard about seven days before the target race day to deplete their glucogen stores, then train normally for three or four days, eating mostly fats and protein to keep glycogen low. Then in the last few days before the race, they pack as many carbohydrates into their system as they possibly can. The theory is that their muscles are so starved for glycogen that they will soak up even more carbos than they normally would, giving them extra energy for the race. We do not recommend this for the mainstream runner -- certainly not without the oversight of a dietitian. Too often, this approach can backfire and leave you out of gas midway through the race.

Instead, follow your normal balanced diet and kick in some extra carbohydates in the week before a race. Fruit juices and sports drinks are good carbo supplements if you're having trouble eating all that pasta. Try not to miss meals, but also try to avoid overeating. Balance and consistency are particularly important as the big run approaches. For the same reason, this is not a time to sample new cuisines or even a new sports drink. Eat foods that you know agree with you.

Two days before: About two days before a race, particularly longer runs, start loading up on fluids. Sports drinks can kill two birds with one stone by letting you get carbos at the same time. Try to stay away from alcohol, however, since it not only dehydrates you but also interferes with proper storage of glycogen and undercuts your carbo-loading.

In the last 48 hours, avoid high-fiber foods like beans, bran cereals, lettuce and broccoli to avoid an upset stomach or other gastrointestinal discomfort during your run. Avoid hard-to-digest foods like peanut butter, fried food and the like. If possible, cut back on dairy products, too. Some runners have a slight lactose intolerance; while they may not even be aware of the condition on a day-to-day basis, the strenuous effort (and constant sloshing) of a race can cause their bodies to rebel against the lactose in the milk, causing gas and bloating.

Day before: By the end of the day before the run, your high-carbo diet should have worked its magic and topped off your glycogen stores. You should snack moderately and frequently on familiar, mild foods. Drink water and juice constantly. For your final meal that night, eat moderately and go for food that contains -- you guessed it -- lots of carbohydrates and only a little fat. Skip the beer or wine and get to bed early.

Source

Where to Start: From Couch to 5K in 8 Weeks

FitSugar — Wed, 17 Jan 2007 03:30:00 PST

Often when folks start a new training regimen they go all out and often go too far. In pain, wondering why they ever tried to exercise, they quickly abandon their wonderful resolution to workout regularly. This is the exact reason that Cool Running created The Couch to 5K running schedule.

The program eases you into running 3 miles by combining walking and running together. Over the course of 8 weeks you increase your running time and eventually run for 30 minutes straight - about the time it takes to run a 5K. It is a great way to start running and the schedule has you running only 3 times a week - so easy to fit into any busy life.

Check it out and try the program - chances are you will get hooked on running. My only caution is 5Ks are considered a "gateway" race to marathons and triathlons.

5 Steps to Your Best Blowout Ever

Allure — Thu, 24 May 2012 06:05:00 PDT

We're happy to present this story from our friends at Allure:

It's not every day you get a lesson in blowouts from Alli Webb, founder of the Drybar blowout bars. Rule number one: If you've gotten your blowouts down to 10 minutes, you're doing something wrong. (Sorry!) Webb gave me the rundown on the other most common styling mistakes - and how to get the ultimate results. Get her advice when you read more.

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.

Bright, Lightweight Tanks to Beat the Summer Heat

Leta Shy — Tue, 22 May 2012 03:07:27 PDT

Sizzling Summer heat may be nice when you're poolside, but going for a run in blazing temps is a whole other story. Beat the heat and stay cool with these stylish, bright tank top finds.

How to Manage Sweat During Your Workout

Leta Shy — Sun, 20 May 2012 15:06:31 PDT

I love a workout that makes me sweat - it means I'm helping my heart stay healthy and burning calories at the same time. But a sweaty workout does have its downside. Here's how to manage your sweat while you work out.

Save your pores: You know to towel off after a particularly grueling workout, but it's also important to have a clean face before you start your workout; sweating through dirt and makeup on your face can lead to clogged pores. If you're getting ready for a midday workout, make sure to use face wipes before you set out to class, and keep your hands away from your face after handling dirty equipment. Read on for more ways to keep sweat from causing breakouts here.

Choose the right gear: Moisture-wicking, lightweight materials that are known to pull sweat away from your body - if you're looking for natural fabrics, merino wool and bamboo are good options - and make sure your clothing includes details like mesh panels to keep you cool. If you're running in the Summer heat, your shoes need to keep your feet sweat-free too; try airy, minimalist options to keep your feet feeling like they can breathe, like the Adidas Climacool Seduction shoes ($100).

Sweatiquette: If you're a regular at your gym, you know you're sweating among dozens of others, so make sure you keep things hygienic by carrying a towel around with you so you can wipe down machines and equipment before and after you use it. If your gym doesn't offer towels, try this cute antimicrobial double-sided towel from Towelmate ($25).

Soludos For Opening Ceremony's Latest Collaboration Has Us Counting Down the Days 'Til Summer

Marisa Tom — Tue, 15 May 2012 08:00:05 PDT

With the latest (read: third) installment of Soludos for Opening Ceremony newly minted and shoppable, we've officially got surf, sun, and sand on our minds. This time around, the espadrille brand and cool-girl clothier have teamed up to create seven new exclusive styles, and lucky for us, the collaboration just so happens to put an edgy spin on the classic Summer sole by injecting out-of-the-box hues and textures into the mix. Think brilliant neon lemon stripe linens, neutral-toned raffia, and one supercool perforated leather pair. And while the $45 price point is sweet, we love that these shoes are warm weather versatile. From hitting the beach to running around the city, to lazy Sunday brunches, Soludos for Opening Ceremony gives us an easy solution to our laid-back Summer dressing quandaries. Click through to see the complete collection - and let us know which pair you'll be snagging in the comments.

Jessica Alba Gives Us the Cool-Girl Spin on Printed Trousers

Hannah Weil — Fri, 11 May 2012 08:40:24 PDT

Your everyday look is still an opportunity to dress up - just look to Jessica Alba who artfully mixes her statement pants with closet staples while out and about in NYC. The style pro outfitted a cool-girl twist on abstract floral-print pants, adding a leather jacket (perfect for transitional weather!) and edgier accessories, like her chain-link necklace. To finish, she polishes the whole look off with a pair of platform pumps - the ensemble would work just as well with a pair of ballet flats if you're running around the city. Feeling inspired? Just shop our editors' picks and a selection of similar printed pants to channel Jessica's sophisticated play on floral printed trousers.

"Do I Have the Right to Be Upset?"

Tres Community — Fri, 11 May 2012 03:05:00 PDT

This question is from a Group Therapy post in our TrèsSugar Community. Add your advice in the comments!

I met this dude on an online dating site, because that's what people do nowadays and also I'm shy so it provides a medium for me that's less intimidating. I create a profile and in three hours we find each other and we talk from about midnight until 6am about everything pretty much. It was so rewarding after a long dry spell of nothingness and jerks. He said things like "I'd be an idiot if I didn't ask you to hang out. It would be like sitting in gold"

Anyway, we talk for a couple more weeks before we go out to dinner. HE asked ME on the date by the way. And during dinner he was very lovely, showing off his Spanish speaking skills to the busboy gal. At one point the waiter comes over and was like "wow she's so pretty" in regards to me, and he replies "yeah don't remind me. I'm like a 6 and she's a 9/10"

So he was very kind and sweet like that the whole night, saying I looked nice and asking about my life. The sentiment was returned and we ended up talking until the restaurant closed and afterwards we took a walk and talked more and more. (we went dutch by the way for the dinner)

After this we went to his friend's house, chilled, drank and talked around a bonfire. And we also kissed. And when he drove me home he was very grabby, holding into my hand and letting me rest on his shoulder.

LITERALLY the next day he calls me and says something along the lines of "I had a good time. You're so incredibly gorgeous and cool and I want to see you again." real sweet stuff

We make plans to hang out again the following week and during the interim we texted and chatted online DAILY and Skyped. During these conversations I remember him telling me explicitly that usually when he loses interest in a girl he will stop calling or texting and that he would "never" lead me on. When he hang out again it was magical and he stayed over in my apartment and we talked and kissed until like 3am before he left. During this he's saying stuff indicative of him wanting this to work out in the long run like how he wants me to meet his best gal friend and meet the parents. He's also more sexually experienced than me and he let me know that he'd "never do anything that would make me uncomfortable" and other reassuring things. Also he never really pushed for sex at all. I mean he was genuinely really sweet.

The next day we go see a movie with his friends and that's when things turned sour because I was under the impression that it would be just him and me hanging out, so already my expectations were shattered. Also he got really drunk after the movie when we went back to his friends house and he basically ignored me the entire night because you know he wanted to drink with his bros. and this is okay but my body language showed that I was bored and uninterested and he noticed and gave me a lot of shit for it. Eventually he said he could just walk me home if I was feeling uncomfortable (at this point we are already back on my campus) and so he did. All the while he was kissing me and saying things like "after tonight I'm all yours. I'll hang out with you on Sunday, I'm all yours" and I JOKINGLY said something about him wanting to get rid of me for the night and I think that may have scared him off because he went into this drunken rant about "you know, I can't be that guy who always does what you want him to" and blah blah blah. It came outta nowhere because I was literally just kidding.

More of this reader's dilemma below.