FitSugar

Favorite Excuse Not to Run: It Hurts My Back

FitSugar — Wed, 06 Aug 2008 13:00:00 -0700

For some women, running hurts their knees, shins, or chest, but another common complaint is back pain. Your back can either hurt during a run, directly afterward, or even the next day. Back pain can make it hard to sleep, walk, work, or sit at a desk, and it will definitely make you never want to run again. Here are some tips to help prevent back pain while running:

Check your posture. Make sure your shoulders aren't way forward over your toes, or way back past your heels. Your shoulders should be directly over your hips, which will help prevent back pain, and will also ensure that your lungs can expand and contract fully without any restriction. If you're not sure if you have correct running posture, have someone watch you or videotape you while you run.
Running on completely unforgiving concrete sidewalks can certainly hurt your body. Avoid the sidewalk and opt for the dirt roads, a track, or asphalt instead.

To find out what else will help, read more.

Your sneakers should be fairly new and should offer you the specific support your feet need. Talking with someone at a sneaker or running store will help you find the right type of sneaks.
Ease into running. No one said you had to power through a 60-minute run on your first try. You'll need to train your muscles first, so start off doing intervals. Run five minutes, then walk for one minute. As your body feels stronger, you can build up to running for longer periods of time.
Stretching is a must, so spend extra time focusing on your hips, hamstrings, and lower back. Try these five stretches to prevent pain.
If your muscles feel tight, take a warm shower to relieve muscular tension.

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Favorite Excuse Not to Run: It Hurts My Chest

FitSugar — Thu, 22 May 2008 10:00:00 -0700

If you gave running a try, but you felt self-conscious about all the action in your front section, or it left your chest in too much pain to enjoy it, then you're not alone. That's why sports bras were invented in the first place - to keep the bouncing at bay. However, not all sports bras are created equal, and the one you're wearing now may not be offering you enough support. Check these out.

This is the Champion Action Sports Bra ($29.99) and it means business. Even though it looks like a real bra, underwire and all, it offers amazing support for someone with a C cup or smaller. The two padded cups support each individual breast, and the back closure allows you to adjust how tight you want it. Plus the material has wicking properties to help you stay dry.

Need a little more support? Then read more

I love the name of this Title 9 bra - Cuz-She-Says-So Underwire Bra ($39). The underwire offers definition, but the powermesh material and stabilization panels offer maximum support (and no bounce). It's recommended for C, D, and DD cups.

If you're not into underwire, then check out the Fiona Bra ($44) made by Moving Comfort. It's a little pricey, but totally worth it for the ladies with C, D, or DD cup sizes. We're talking intense support here, since it has adjustable straps and three rows of hook and eyes in the back, so you can get a snug fit. There are interior molded cups to support each breast individually, but it also has material across the chest to discourage your breasts from bouncing. Also, since it's so high-cut in the chest, you don't have to worry about exposing your cleavage.

Fit's Tips: If a sports bra and t-shirt aren't cutting it when it comes to support, then you may need to double up. Slip on your sports bra and layer a tank top over it (one that has a shelf-bra sewn in), and that should help keep everything in its place.

Favorite Excuse Not to Run: I Get Blisters

FitSugar — Wed, 16 Apr 2008 14:30:00 -0700

Now that Spring is really here, you probably see tons of people running outside. Maybe you tried it but ended up with awful blisters on your feet, so you threw in the towel. I am here to tell you that there are many ways to prevent blisters and keep your feet comfortable. Give these a try, and then give running another chance.

First, think about how old your sneaks are. Is it time for a new pair? If it is, choose ones that fit well. 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. Also choose ones based on the activity you plan on doing. If you'll be running on pavement, don't buy the trail runners.
Spend some time breaking in your new pair. Go on short walks and runs, and then gradually build your time up.
Get yourself a few pairs of thin wicking socks (not cotton). When your feet sweat and stay wet, your skin will get soft and that's how blisters can form. Wear these socks when you go to pick out your new sneaks.
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.

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

To prevent blisters, sprinkle talcum or foot powder on your bare feet before putting on your socks.
Another blister prevention method is to spray antiperspirant on your bare feet. I have never tried this, but I have friends that swear by this.
If a certain part of your foot is prone to getting blisters, tape it up with sport tape, or use moleskin.
To help prevent and heal blisters, check out Blister Block. It's like thick, rubbery, extra skin that you can apply anywhere. It cushions and protects your feet, especially if you're into running long distances.

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Favorite Excuse Not to Run: I Don't Want Bulky Thighs

FitSugar — Fri, 28 Mar 2008 11:45:00 -0700

I have a friend who's trying to lose weight, so I invited her to go for a run with me this weekend. She said, "How about we walk instead? I don't want bulky thighs."

I'm sure a lot of people think that, since running does focus mostly on using your lower body. Don't worry though - it in no way will bulk up your quads into huge masses of muscle. Since running is a great way to burn calories (which is what you need to do if you're trying to lose weight), it'll actually help you lose fat from all over, including from your thighs and bum. So on the contrary, it'll help your thighs look slimmer, not bulkier. Running will also tone your booty, quads, hamstrings, calves, and shins, so once you start shedding pounds, it'll reveal sculpted and shapely muscles.

Fit's Tip: The same goes for biking and hiking. These cardio activities will burn calories and tone beautifully without adding bulk.

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Pearl Izumi Gets Technical

FitSugar — Thu, 15 Oct 2009 13:30:06 -0700

Pearl Izumi ruffled some feathers with its ad campaign pitting runner against joggers, but regardless they make amazing biking gear. Recently, the company released clothing made with four technical fabrics designed to reduce drag, regulate body temperature, and address the problems of moisture. They sent me a few items to check out, which meant a couple of bike rides and a spin class over the course of a few days - any excuse to hop on my bike.

The fabric used to construct P.R.O. Octane Shorts ($225) feels more luxurious than anything I have ever worn for a workout. These lightweight shorts feel great on as well. The technical fabric used in their construction is designed to keep a rider cool during a hot competition. In the hot spin I took wearing them, they did just that. Honestly, the price of these shorts indicates they are truly made for elite high mileage riders or serious competitors. I hope to wear them soon for a distance ride, but don't think I would ever drop that much dough on shorts.

To read about the other two more affordable items, just read more.

The W's Transfer Short Sleeve Baselayer ($50) worked well on a cold, yet sweaty ride. My core stayed warm and dry as I powered up hills and sped down the descents. It's made with Pearl Izumi trademarked Minerale fabric, a polyester fortified with carbon based minerals to improve wicking and keep the stink out of the shirt. After a three hour, sweaty ride the smelled only a little bit and the small amount of smell washed out easily. A short sleeve base layer for Autumn biking worked well for me. This shirt is seriously lightweight and tailored to fit the female form.

My favorite piece is the P.R.O. Barrier Lite Jacket ($95.00). A solid windbreaker can save you on a cold and blustery ride, and this windbreaker did just that. Should the sun come out and the wind dies down, this jacket packs down small to easily fit in a the back pocket of a biking jersey. I am impressed with how thin the material was yet how much wind protection it offered. This jacket might be pricey, but as long as it is not raining I think I can wear it all year long. I would wear it to run too.

All three items are available at the Pearl Izumi website. Look for them at your local bike shop too.

10 Ways to Pass the Time on Cardio Machines

FitSugar — Tue, 02 Jun 2009 05:52:00 -0700

If you can't get outside for a run or bike ride, using a cardio machine is a wonderful alternative. Since the weather is always perfect indoors, you never have an excuse not to work out. It can be agonizingly boring though, so here are some suggestions from FitSugar readers to help beat the boredom and make your cardio machine time more enjoyable.

Kimpossible and laellavita suggest doing interval training. Switch between moderate running and sprinting to keep your mind busy. This is also my favorite way to work out on a cardio machine.
You can also do intervals with the incline, as suggested by syako. Pump up the incline for a few minutes, then lower it for a few minutes.
FitSugar reader tangentlines suggests reading big novels to pass the time, but if you don't like flipping pages, shiningeyes suggests listening to audiobooks.

To hear the other great ideas, read more.

Listen to music on iPods or MP3 players. If you like more of a mix, there's a Pandora application on the iPhone that kyui707 recommends. It creates a music station for you based on music you like, and since you never know what's coming next, it's a great way to get you moving.
If you're bored with music, KMattes recommends listening to podcasts. You can download them from iTunes on just about any topic from wedding planning to cooking to fitness.
If you like watching TV, littlekaren suggests hitting the gym during times when your favorite shows are on. If you have a machine at home, kris0bot says to DVR TV shows and save them for when you exercise.
If there's a shelf on your machine, kakyke recommends watching TV episodes, like Grey's Anatomy or Lost, online on your laptop. Or you can watch movies.
If you're working hard and really pushing yourself, misskacie says it doesn't allow her the comfort to get bored. So pump up the intensity level.
Work out with a friend - mek123 says talking makes the time go by quickly.
Many readers such as darc5204 recommend daydreaming or deep thinking while on a cardio machine. You can distract yourself by working through a problem or making plans.

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Keep Your Hands Clean on the Go

FitSugar — Tue, 26 Aug 2008 03:00:00 -0700

Labor Day is fast approaching, which means it's time to start planning your last Summer hurrahs. Everyone I know in San Francisco seems to be attending music festivals and heading off on camping trips. In my mind, there's one thing that unites these two activities, and that's the need for hand sanitizers on the go!

Whether you're camping far from any running water or using questionable public bathrooms, you can find lots of ways nowadays to keep your hands clean. I'm a big fan of soap leaves - little petals of soap that lather when you put them in water - as well as this Clean Well Hand Sanitizer Spray I recently started carrying around. From plain old Purell to fancy-smelling foams, there's no excuse to walk around with dirty hands. Here are some of my favorite finds for picnics, backpacking, big festivals, and more.

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Weekend Reading: The Non-Runner's Marathon Guide for Women

FitSugar — Sun, 18 Mar 2007 10:00:00 -0700

Recently, there has been a bit of chatter on the Sugar pages about running marathons. Some of you have already run some while others are contemplating or training for one. Well, I have a great book for all of you newbies to check out, The Nonrunner’s Marathon Guide for Women by Dawn Dais.

The book serves as a training guide, running buddy, entertaining read and journal of Dawn’s experience getting up off her recliner and hitting the pavement with the goal of running 26.2 miles. Inspired to run for the American Stroke Society, Dawn joins a team for training. Using metaphors of battle she details her quest to find the ultimate running bra, hydrating while running, her dependence on her iPod.

The book will make you laugh while asking important questions prior to signing up for a race. Dawn will have you ask yourself - Do you think knee joints are overrated? Apparently her knees gave her lot of trouble while training. My other favorite quiz yourself question is: Sometimes, when driving long distances, like 15 miles or so, I feel the overwhelming urge to pull my car over and simply run the rest of the way. If you find this true, than marathons are for you.

Another great part of this book is worksheets for you to list how you are going to combat the inevitable excuses to not run. Another listing exercise helps you determine your reasons for running a marathon, while yet another helps you figure out different training strategies - like walking for 1 minute after completing 1 mile.

This is my kind of book, entertaining, motivational, informative and funny. Who knew chaffing could be so humorous?

Buy it at Powell's Books for $14.95.

Favorite Excuse for Not Working Out: I Don't Like to Be Sore

FitSugar — Tue, 01 May 2007 03:30:00 -0700

I was listening to my favorite fitness pod cast Dr. Monte's Fitness Rocks when a guest speaker/personal trainer, Charles Staley, said that most folks quit their exercise regimen, especially when they are new to working out, because they don't like being sore. They just didn't like the post workout soreness that can come on as late as 48 hours after the workout. Ahhh...the gradual build of muscle being reformed.

I have heard this too, at the Pilates studio. So if this is your favorite excuse to not workout, at least you will know you are not alone. I am here to tell you that muscle soreness, however, is a good sign. It means you worked. You created just a little bit of healthy cell damage to your muscles. The muscles are going to repair themselves, getting stronger so they can meet the next challenge you throw their way. Being sore means you are getting stronger. I always take it as a good sign, I like to be pleasantly surprised by where I am sore the next day after yoga, Pilates, running or weight training.

Now, if you go overboard and do 75 push-ups on your first day of boot camp, you are no doubt going to be sore, but your arms are going to be undoubtably stronger. In case you get sore past your comfort zone, here's how to deal with the pain:

Take an OTC anti-inflammatory drug, such as Advil (ibuprofen) or my favorite Aleve (naproxen sodium/naprosyn).

There's more relief so read more

A light aerobic workout can actually help relieve the pain, since moving around will bring blood to the sore area and new blood helps promote the healing process. Try walking or biking.
Drink lots of water - water helps everything.
Gentle massage and gentle stretching can also promote healing. When you are sore, you really need to stretch to ensure that the new muscle being created is long and flexible (not bunched and tight). So stretching would be a great activity to do after your light aerobic workout.

So revel in the pain, it means you are getting stronger. If you know you are adverse to pain and being sore will make you quit, take a slower approach as you build your weight routine and your cardio exercise. Mixing it up is a good way to avoid over taxing the same muscles over and over again.

If your post workout pain persists for over 7 days, you should consult your physician. If you are feeling pain around a joint, you should ice the area.

Do You Listen to Music When You Exercise Outside?

FitSugar — Fri, 29 Jun 2007 07:30:00 -0700

Sometimes, going for a run is just an excuse to listen to my favorite playlists on my iPod. The beat of the music keeps pushing me along and the lyrics entertain me. Other times, I like to run without music and listen to the birds chirping, my stride and my breath. I feel more aware of my surroundings too.

So I want to know...

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