FitSugar

Favorite Excuse Not to Run: It Hurts My Back

FitSugar — Wed, 06 Aug 2008 13:00:00 PDT

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,

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 PDT

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

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 PDT

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

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 PDT

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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Jessica Alba's Fit Philosophy

Leta Shy — Fri, 27 Apr 2012 12:21:18 PDT

Happy birthday, Jessica Alba! The erstwhile action star and devoted mom of two turns 31 on Saturday, and to celebrate we are taking a look at how Jessica's stayed fit while enjoying life throughout the years.

Bootcamp style: It's all about high intensity for Jessica. She enlists the help of Barry's Bootcamp, a favorite with starlets in LA, to get fast results. Each workout contains high-intensity cardio intervals and strength training for an all-in-one session that saves time.

Reluctant workout: Even though she works hard in the gym (which isn't always a good thing: to get ready for a photo shoot soon after having her first child, she exercised so hard she said she cried!), she's no fitness fanatic. "I'm not a big workout person," she told Self. "Every single day, I tell my girlfriends we're starting a regimen. And then it's, like, 'Want to get dinner? Want a glass of wine?'" Jessica does, however, know how to keep workouts fun; she alternates between the gym, her treadmill at home, swimming, and yoga to keep from becoming bored.

Diet-free zone: Jessica doesn't like to diet, so instead she eats clean all the time. “Diets are for the birds. I think you have to eat in a way that makes you feel your best. I include a lot of vegetables and lean protein and fruit and grains in my diet," she told Self.

The importance of sleep: Running a company, being a mom, and starring in films can jam-pack anyone's schedule, so Jessica gets her workouts out of the way early in the morning. Sometimes, however, she knows it's healthier to catch up on sleep than continue to tire out her body. "Slacked off this am on the work out but the sleep was the best I've had in three weeks. Tomorrow its ON . . . " she once tweeted. Listening to your body is the best way to tell if you are skipping a workout because of a lame excuse or because you actually need to rest.

Nip Slips and Other Things That Can Ruin a Yoga Class

Jenny Sugar — Wed, 11 Apr 2012 14:33:35 PDT

Just as you can have a bad day at the gym, you can also have a rotten time at the yoga studio. To make sure you always have an awesome experience on your mat, make sure to avoid the following mistakes in your next class.

Excuse me, I think your boob fell out of your shirt: No one is paying much attention to your outfit, but it will cause a scene if a too-loose shirt causes a bit of indecent exposure. Make sure your outfit is made of fabric that fits well, offers coverage, and doesn't have annoying tassels, seams, or extra material to get in the way of your movements. Futzing with your outfit when you're trying to focus on your breath (while also trying to hold intricate positions with your body) is sure to get in the way of a blissful experience.
Puddles on your mat: Sweating in a hot yoga class is all part of the fun, but if you sweat too much on your mat, it's a fall waiting to happen. When wet, some mats are slicker than others, so if you tend to sweat a lot, choose a mat with a grippy surface or place a yoga towel on top. Also bring along a hand towel so you can quickly wipe off your face and get back to your practice. Here are a few of our favorite slipless yoga towels.
That burrito you ate for lunch: Eating right before class means your gurgling stomach may be louder than your breath. Avoid pains and bloating by finishing meals at least two hours before heading to the studio, and if you need a pre-workout snack, choose something light, easy to digest, and low in fiber such as a banana. Check out these tips for choosing the right pre-workout snack.

Keep reading to find out other things that can ruin your yoga class.

5 Habits of the Always-Fit

Leta Shy — Mon, 12 Mar 2012 16:48:23 PDT

Some people make it look so easy - they bounce out of bed in the morning, sprinkle their Greek yogurt with berries, and hop outside for their daily run. A green smoothie and a few post-workout stretches later, they're well on their way to having yet another healthy day.

For others, sticking with a healthy lifestyle isn't always so simple. Staying fit and healthy can be a struggle, since sticking to a workout and diet (aka not diving into a pint of ice cream every night) can test anyone's willpower. But the good news is that practice makes perfect, and becoming one of those enviably fit and healthy people can be just a few simple lifestyle changes away. Read on for five habits to borrow from the always-fit.

Make it a no-brainer: It can be hard to start an exercise routine, but it can be even harder to stick with it. But keeping with a regular exercise schedule gets easier the more you do it - that is, until you stop. Those enviably fit people have a secret: think of exercise as a daily must-do. You'll avoid getting into a rut, and you'll start to consider a workout as part of your everyday routine. Not only that, getting into an exercise routine makes skipping out that much harder; many people say that if they go without exercise for a few days, they start to feel anxious.

Take control of your food choices: It's an easy excuse to fall for: you can't eat right because you're surrounded by fast-food options, or you just don't have time to prep a healthy meal. People who are fit and healthy anticipate their hunger so they're not caught off guard with a grumbling stomach at the mall food court. Prepping meals and bringing your own snacks may take a little more time, but spending a few extra minutes to make meals and pack snacks will help you stay away from a fast-food fix. Stock your pantry with these healthy staples (think canned tuna, frozen veggies, and energy bars in bulk) that'll make throwing together a meal or to-go snack a breeze.

Read on for more healthy habits.

6 Ways to Be Alone During the Holidays

Mandy Harris — Thu, 22 Dec 2011 09:35:23 PST

Spending time with family can be the best - and worst - part of the holidays. Cramped quarters, conflicting personalities, and childhood baggage mean tensions can run high, especially when you don't have any time to yourself. But with a little creativity, you can find ways to squeeze in alone time, and avoid a yuletide meltdown. Here are a few:

Offer to be the errand-runner: If you're craving a little time to yourself, speak up when your mom mentions she's out of sugar. Even a few minutes in the car blasting music (or just sitting in silence) can be enough to pull you back from the brink.
Go for a walk: Can't take another second of togetherness around the fire? Suggest a brisk after-dinner walk. True, you usually can't get away with doing this one all by yourself, but even the most grating of family members can be more palatable outdoors in the crisp air. And if all else fails, walk fast.
Put on your dishwashin' gloves: Offering to take on clean-up duty is a double whammy. You'll earn brownie points for pitching in, and since only so many helpful hands can tackle a sink of dishes, you'll get a little QT with just you and the suds.

Need more ideas? Keep reading.

Not Feeling It? How to Motivate Yourself For a Winter Run

Jenny Sugar — Wed, 21 Dec 2011 11:44:22 PST

It's 20 degrees, the sky is dull and gray, and you're shivering inside just thinking about gearing up for an outdoor run. No wonder you're having a hard time motivating yourself. When a chilly Winter's day is the hurdle keeping you from going running, here are some ways to inspire a cold-weather workout.

Warm up your clothes: Pop your sports bra, shirts, pants, and even your socks in the dryer for a couple minutes. Slipping on warm gear is sure to get rid of that chill you have when looking out your window into the cold.
Warm up yourself: Take a quick shower allowing the hot water to envelope your skin, being careful not to get your hair wet. It'll warm your body and get your muscles ready to move.
Warm up inside: Once you're dressed properly for a cold-weather workout, do your warm-up inside rather than outside. Run up and down the stairs, do jumping jacks or a round of push-ups, or whatever you need to do to get your heart rate up without getting sweaty. You'll feel warm and loosened up when you step out the door, and you can start running right away to stay warm. Here are warm-up ideas that can be done indoors (even in a small apartment space!).
Blast a tune that speaks to you: Whether it's Beyoncé, Adele, or Pitbull that lights a fire inside you, use your favorite upbeat song to get you psyched for a run. You can dance and scream lyrics as you slip on your sports bra and sneaks. This is a great technique when you're really not feeling a run because it can instantly flip a switch and help you head out the door fast. Continue the musical motivation by listening to a newly crafted running mix.

Need more inspiration? Keep reading for other ways to inspire a wintry run.

Best of 2011: Our Favorite Motivational Tips From the Year

Leta Shy — Tue, 20 Dec 2011 16:10:31 PST

Sticking to a workout is a constant balance of schedules, moods, and energy levels. And since we know that sometimes it can be hard to meet your fitness goals, we like to share tips and tricks that keep us motivated to work out. This year, we shared with you several ways we stay motivated to exercise; here our some of our favorites from the year!

Make it social: Having a hard time convincing yourself that an evening run should be what you're doing instead of spending time on the couch? It may be time to phone a friend. We love how much friends can help when it's time to exercise, not only by holding us accountable for showing up to exercise dates, but also by swapping exercise ideas, DVDs, and tips. And, when your friend is in a rut, we shared tips for helping a lazy friend out as well.

Build up willpower: Exercising is all about consistency, for both seeing results and for making it a habitual part of your day. Fight the urge to skip out on a workout by using these tips for building your willpower to exercise. By bribing yourself with little rewards or choosing exercises that you actually enjoy doing, you may be more apt to sticking to your goals.

Read more motivational tips after the break.