FitSugar

Stretch It: 2 Wrist Stretches

FitSugar — Wed, 13 Jun 2007 02:30:00 PDT

I'm sorry to say, but our wrists are pretty weak. That's no insult - it's the truth! They're skinny and delicate, and they have tiny muscles. Plus people don't spend too much time doing wrist strengthening or flexibility exercises.

If you type a lot, play a musical instrument, or spend a lot of time balancing on your hands, you can end up with sore, overworked, or injured wrists. Here are some great stretches you can do to increase flexibility in your hands and wrists.

Sit on your heels and place your hands on your mat with your fingertips facing your knees. If this stretch feels too intense, lift your hips off your heels a little. Stay here for 5 deep breaths, or as long as you want.
Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. Don't worry about keeping your legs straight - this is a wrist stretch, not a hamstring stretch. Stay here for 5 deep breaths, or as long as you want.

I love how good these two stretches feel - my wrists feel so much more open after I do them. If my wrists get sore after blogging all day, or practicing Crow for too long, I always feel better after stretching them out.

Tips For Practicing Yoga in the Winter

FitSugar — Wed, 18 Jan 2012 15:24:08 PST

When cold, brisk air is blowing outside, I crave practicing yoga in a heated room. Walking around barefoot in a tank top and feeling the warm arm on my skin is incredibly liberating. Practicing yoga in the Winter is a little different than in the summertime, so here are some things you should keep in mind until the thaw.

Don't just head to class in your just your capris. Be sure to wear warm layers over your yoga outfit. A warm body is less prone to injury.
If you live in a very cold climate, try to get to class at least 10 minutes early to sit in the hot room to allow your muscles to warm up before diving into Downward Dog. Do some Sun Salutations on your own to warm up faster.
To avoid getting sick, ask the instructor not to assist you. They touch every other body in the room, so there's a good chance they can pass germs on to you.
If you have a cold, stay home. I know you think a hot, sweaty yoga class is just the thing you need to kick your cold and unclog your stuffy nose, but be considerate of the other yogis in the class. This is a great time to test out your home practice or use your favorite yoga DVDs.
Use your own yoga mat and never borrow studio or gym mats. It's hard to know when they were last washed or what kind of germs may be living them. Along the same lines, don't let anyone borrow your mat either.
Make sure to bring a change of warm, dry clothes. You don't want to stay in your damp yoga outfit and step outside in the cold air. Cold weather doesn't make you sick, but it sure challenges your immune system.

10 Tone-Up Tweaks to Get a Better Burn

Fitness Magazine — Tue, 17 Jan 2012 04:39:36 PST

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

It happens to the best of us. Your gym routine becomes just that - a routine. Bust out of your plateau and burn more fat with these strength-training tweaks from the pros.

Make Every Day Your Best Burn Yet
Supercharge your gym routine by ditching the moves that have stopped delivering results and replacing them with ones that will challenge and build more muscle. Start with these total-body toning tips from some of our favorite trainers.

Arms: Change the Weight
Dumbbell curls are great for your arms, but unless you're changing up the sets and reps, your biceps will get accustomed to the level of stress you're placing on them, meaning you'll stop seeing the sculpting results. "Few people use the proper weight and even fewer graduate the amount of weight being used during arm exercises," says Richard Miller, owner and CEO of GymSource in New York City.

When you curl the same weight for a long period of time, your body send nutrients to the muscle you're working to help recover. If you pick up an eight-pound dumbbell every time, your muscles aren't experiencing varied stress and won't add new nutrient masses to that area, making your arms fall flat. Use this cheat sheet to know when it's time to step it up a notch:

You should feel fatigue at 15 reps or fewer. If you don't, add more weight.
Aim to increase weight by less than 10 percent. If you normally lift eight-pound weights, up it to 10 pounds, and so on.

See more helpful tips after the break!

Ways to Keep Knee Pain at Bay

Susi May — Wed, 11 Jan 2012 02:25:56 PST

When a good workout leaves my muscles sore, I know I'm getting stronger every day and revel in the pain. But when a long run leaves me with achy knees, I'm reminded that I'm getting a little bit older and a little more creaky. Unfortunately, my knees have been talking back a lot lately - just another reminder that as your age increases so does the amount of time you need to spend doing body maintenance. A long run requires a long yoga session and hours on the bike translate into time spent stretching and strengthening. With all that in mind, here's my happy knee to-do list:

Roll it: I roll my iliotibial bands religiously (here's more details on rolling the ITB). The ITB is a band of fascia that runs from the outside of the pelvis to just below the knee. Unlike muscle, fascia is not very flexible - I call it the body's shrink wrap. Using a foam roller and slowly rolling out this band can do wonders for knee pain by adding a little length to the tightened band. Turn the 60-minute guilty pleasure of your fave reality TV show into body time and roll out your legs in front of the boob tube.
Stretch 'em: Tight hamstrings and calves, both of which cross over the back of the knee joint, can yank on the joint, pulling it out of alignment. Keep your hamstrings loose with these stretches and stretch your calves regularly, especially if you run, is imperative to keeping you on the road. As you age, it's important to hold your stretches for a little bit longer to reap the benefits. Increase the time in the stretch to 45 seconds to a minute.
Strengthen: Strong hips make for a happy runner, and at least two times a week I work my glute meds, the stabilizing muscles on the outside of the pelvis. Strong glute meds decrease the sway of the pelvis, cutting down on both low back and knee pain. I do two to three sets of 20 side-stepping squats with a theraband.

With a little TLC and common sense, you can prevent many problems of the weekend warrior. If your pain doesn't go away with time off and rest, make an appointment with a physical therapist. Having a trained professional diagnose an injury early on can prevent it from becoming a chronic condition.

Don't Count the Pounds: Why Muscle Mass Is Important

Heather Dale — Wed, 28 Dec 2011 03:06:25 PST

It's hard not to stare at the scale after resuming your fitness routine once the holidays are over. Dinner tables covered with scrumptious dishes, and festive drinks and treats can quickly do a number on your overall body weight. But getting back in shape after indulging during the holidays shouldn't just be about the number on the scale. Here's why muscle mass is the secret to optimal health and staying slim.

More than just calories: Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you're reducing your risk for injury, and your chance of getting osteoporosis later in life.

Here are more reasons why muscle mass is important .

Christmas List Giveaway

Sponsor — Mon, 12 Dec 2011 10:00:00 PST

OFFICIAL CONTEST RULES

NO PURCHASE NECESSARY TO ENTER OR WIN. MAKING A PURCHASE DOES NOT INCREASE YOUR CHANCES OF WINNING. The Christmas List Giveaway (the “Contest”) is sponsored by Sugar Publishing, Inc. (owner and operator of FabSugar.com & BellaSugar.com), having an address of 111 Sutter Street, Suite 850, San Francisco, CA 94104 (“Sponsor”).

ELIGIBILITY:
Open only to permanent legal U.S. residents physically residing in the fifty (50) United States of America and the District of Columbia. Employees of Sponsor and its respective parents, affiliates, subsidiaries, and advertising and promotion agencies and any other entity involved in the development or administration of this Contest, and their immediate family members or household members are not eligible to participate in or win the Contest. All prizes won by minors will be awarded to their parents or legal guardians on their behalf. Winners may be required to sign an Affidavit of Eligibility and complete relevant tax forms as a condition to the delivery of the applicable prize. Void where prohibited by law. All applicable federal, state and local laws apply.

HOW TO ENTER:
No purchase is necessary to participate in the Contest. To enter, you must log into your profile at any PopSugar Network site (or register for a profile at http://www.onsugar.com/user/register), navigate to Sponsor Post in FabSugar’s eBay Scout Community (http://ebayscout.fabsugar.com) and leave a comment as described on the entry page between 10:00 am PST on December 12, 2011 and 11:59pm PST on December 18, 2011 (the “Entry Period”). Entries generated by script, macro or other automated means are void. Normal time, toll, connection and usage rates, if any, charged by your Internet service provider will apply. All entries become the property of the Sponsor. One entry per person.
By registering and leaving a comment, you will be agreeing that your registration and any other information collected in connection with the Contest may be used by Sponsor in accordance with Sugar Publishing, Inc.’s Privacy Policy and may be shared with Sponsor’s affiliated business entities, and that you automatically opt-in to receive email, text messages or other communications from Sponsor. You may subsequently opt-out of the receipt of such email or communications by following the directions in the email, communications or by contacting Sponsor directly.

All registrations must include entrant's valid email address. The email address provided by online entrants will be the identity of the entrant and, if selected for a prize, the identity of the winner. We expressly reserve the right to disqualify any entries that we believe in good faith are generated by an automated program or via scripts. By participating, all entrants agree to abide by these Official Contest Rules.

PRIZES:
At the end of the Entry Period, there will be one (1) drawing in which one (1) potential winner shall be selected from all eligible entries received during the Entry Period by employees or representatives of the Sponsor to receive the prize one (1) $100 eBay gift card (retail value = $100). Decisions of the Sponsor are final and binding with respect to all matters related to the Contest. All prizes will be awarded. In no event shall the Sponsor be obligated to award more prizes than the number of prizes stated in these Official Contest Rules. No substitutions (including for cash) are permitted, except that Sponsor reserves the right to substitute a prize of equal or greater monetary value for any prize. All prizes won by minors will be awarded to their parents or legal guardians on their behalf. Winners shall be responsible and liable for all federal, state and local taxes on the value of their prize. To receive a complete list of winners or a copy of the Official Contest Rules, send a self-addressed stamped envelope to Prize Fulfillment, Sugar Publishing, Inc., 111 Sutter Street, Suite 850, San Francisco, CA 94104. Specify winner's list or rules on your request.

Please allow 6-8 weeks for prize delivery.

SELECTION:
The winning entry will be chosen at random. The number of eligible entries received determines the odds of winning. In the event of a dispute regarding the identity of the person submitting the entry, the entry will be deemed to be submitted by the person in whose name the e-mail account is registered. The Contest will be conducted under the supervision of the Sponsor. The decisions of the Sponsor are final and binding in all matters relating to this Contest. The winners will be notified by email and/or by private message through the winner’s onsugar.com account; Sponsor reserves the right to determine the method of notification. Winners must claim their prize within three (3) business days after the date of notification of such prize. A Contest winner's failure to respond to the prize notification within the specified three (3) business days will be considered such Contest winner's forfeiture of the prize and an alternate winner may be selected from the pool of eligible entries. If an entrant is found to be ineligible, an alternate winner may also be selected from the pool of eligible entries. Sponsor reserves the right to ship prizes directly to the email and/or mailing address provided by winners during their entry to the Contest. Each entry submitted in response to the Contest and in accordance with the rules will constitute an official entry. All entrants agree to abide by these Official Contest Rules. All entries become the property of the Sponsor.

General Conditions and Releases:
An entrant or winner may be disqualified from the Contest if he or she fails to comply with each provision of these Official Contest Rules, as determined in the sole discretion of the Sponsor. Participation in the Contest is at entrant’s own risk. Sponsor shall not be liable for 1) failed, returned or misdirected notifications based on inaccurate information provided by the winner on the contest entry form, 2) entries and responses to winner notifications which are lost, late, incomplete, illegible, unintelligible, postage-due, misdirected, damaged or otherwise not received by the intended recipient in whole or in part or for computer or technical error of any kind, 3) any electronic miscommunications or failures, technical hardware or software failures of any kind, lost or unavailable network connections, or failed incomplete, garbled or delayed computer transmissions which may limit an entrant's ability to participate in the Contest, 4) any technical malfunctions of the telephone network, computer on-line system, computer equipment, software, program malfunctions or other failures, delayed computer transactions or network connections that are human, mechanical or technical in nature, or any combination thereof, including any injury or damage to entrant's or any other person's computer related to or resulting from downloading any part of this Contest or 5) any warranty of fitness or merchantability of any prize or the function or operation thereof, which shall be the sole responsibility of the manufacturer of the prize. Sponsor does not make any, and hereby disclaim any and all, representations or warranties of any kind regarding any prize. Unless prohibited by applicable law, your entry constitutes your permission to use your name, photograph, likeness, voice, address (city and state) and testimonials in all media, in perpetuity, in any manner Sponsor deems appropriate for publicity purposes without any further compensation to such entrant. By entering or accepting a prize in the Contest, winners agree to be bound by these Official Contest Rules and to conform to all federal, state and local laws and regulations. When applicable, the winner (or, if the winner is a minor, the winner's parent or legal guardian) may be required to execute and return to Sponsor within ten (10) business days an Affidavit of Eligibility and a Liability and Publicity Release to be eligible for the prize or an alternate winner will be selected. Winner may be required to furnish proof of identity, address and birth date in order to receive a prize.

By entering, an entrant agrees to release and hold harmless Sponsor and its respective parents, subsidiaries and affiliated entities, directors, officers, employees, attorneys, agents, and representatives from any damage, injury, death, loss, claim, action, demand, or other liability (collectively, “Claims”) that may arise from their acceptance, possession and/or use of any prize or their participation in this promotion, or from any misuse or malfunction of any prize awarded, regardless of whether such Claims, or knowledge of the facts constituting such Claims, exist at the time of entry or arise at any time thereafter. Any person attempting to defraud or in any way tamper with this Contest will be ineligible for prizes and may be prosecuted to the full extent of the law. Sponsor reserves the right to modify these Official Contest Rules in any way or at any time. Sponsor reserves the right, in their sole discretion, to cancel or suspend this Contest should viruses, bugs or other causes beyond their control corrupt the administration, security or proper play of the Contest. In the event of cancellation or suspension, Sugar shall promptly post a notice on the Contest entry page to such effect. This Contest shall be governed by California law. By participating in this contest, entrants agree that California courts shall have jurisdiction over any dispute or litigation arising from or relating to this Contest and that venue shall be only in San Francisco, California.

LilSugar’s Huggies® Holiday Prize Package Giveaway

LilSugar — Thu, 08 Dec 2011 20:10:51 PST

NO PURCHASE NECESSARY TO ENTER OR WIN. MAKING A PURCHASE DOES NOT INCREASE YOUR CHANCES OF WINNING. ODDS OF WINNING WILL DEPEND ON THE TOTAL NUMBER OF ENTRIES RECEIVED. VOID WHERE PROHIBITED BY LAW. ONLINE ENTRY ONLY AND INTERNET CONNECTION REQUIRED. AFFIDAVIT OF ELIGIBILITY AND RELEASE OF LIABILITY FORM MAY BE REQUIRED

LilSugar’s Huggies® Holiday Prize Package! (the “Giveaway”) is sponsored by Sugar Publishing, Inc. (owner and operator of lilsugar.com) and having an address of 111 Sutter Street, Suite 850, San Francisco, CA 94104 (“Sponsor”).

ELIGIBILITY: Open only to U.S. citizens and permanent legal U.S. residents at least eighteen (18) years of age at the time of entry who physically reside in one of the fifty (50) United States of America or the District of Columbia, excluding Rhode Island, all U.S. territories and possessions and all overseas military installations. Employees of Sponsor, and their respective parents, affiliates, divisions, subsidiaries, advertising and promotion agencies and any other entity involved in the development or administration of this Giveaway (collectively, “Sweepstakes Entities”), and their immediate family members or household members (defined as spouses and biological, adoptive or step-parents, legal guardians, children, siblings, or grandparents, their respective spouses and any dependent under federal income tax law) are not eligible to participate in or win the Giveaway. The winner will be required to sign an Affidavit of Eligibility and complete relevant tax forms as a condition to the delivery of the applicable prize. Void where prohibited by law. All applicable federal, state and local laws apply.

HOW TO ENTER: No purchase is necessary to participate in the Giveaway. To enter you must navigate to the Giveaway entry post (http://www.lilsugar.com/TBD ) and submit your email between 6:00am PST on Saturday, December 3, 2011 and 11:59pm PST on Friday, December 9, 2011 (the “Entry Period”). By entering online, you will be agreeing to receive Sponsor emails.

There is only one (1) entry per person.

Normal time, toll, connection and usage rates, if any, charged by your Internet service provider will apply. All entries become the property of the Sponsor. Entries generated by script, macro or other automated means are void. By submitting your email in accordance with the entry process, you will be agreeing that your registration and any other information collected in connection with the Giveaway may be used by Sponsor in accordance with Sugar Inc. Privacy Policy, a current copy of which can be found here: http://www.sugarinc.com/privacy. Notwithstanding anything to the contrary in the foregoing, information collected from entrant will only be used for direct marketing purposes if entrant consents to use in such manner. Sponsor expressly reserves the right to disqualify any entries that it believes in good faith are generated by an automated program or via scripts. By participating, all entrants agree to abide by these Official Giveaway Rules.

PRIZE: At the end of the Entry Period, there will be one (1) drawing in which one (1) potential Grand Prize winner shall be selected from all eligible entries received during the Entry Period by employees or representatives of the Sponsor to each receive the Grand Prize of one (1) $500 Babies-R-Us gift card (Retail Value: $500.00), one (1) changing table (Estimated Retail Value: $350.00), one (1) Diaper Deko Plus (retail value: $40.00), one (1) set of Diaper Deko Refills (Retail Value: $30), and fifteen (15) packs of Huggies (Retail Value: $450.00); Total Estimated Retail Value: $1,370.00). If potential Grand Prize winner forfeits or does not claim the prize, prize will be re-awarded, in Sponsor’s sole discretion. Other restrictions may apply. Decisions of the Sponsor are final and binding with respect to all matters related to the Giveaway. All prizes will be awarded. In no event shall the Sponsor be obligated to award more prizes than the number of prizes stated in these Official Giveaway Rules. No substitutions (including for cash) are permitted, except that Sponsors reserve the right to substitute a prize of equal or greater monetary value for any prize. All prizes won by minors will be awarded to their parents or legal guardians on their behalf. Winners shall be responsible and liable for all federal, state and local taxes on the value of their prize. If required by Sponsor, the winner must complete and return to Sponsor an IRS Form W-9 that reflects winner’s taxpayer identification number or social security number. The winner will receive from Sponsors an IRS form 1099-MISC at the end of the calendar year, and a copy of such form will be filed with the IRS. To receive a complete list of winners or a copy of the Official Giveaway Rules, send a self-addressed stamped envelope to Prize Fulfillment, Sugar Inc., 111 Sutter Street, Suite 850, San Francisco, CA 94104. Specify winner's list or rules on your request. Please allow 6-8 weeks for prize delivery.

SELECTION: The winning entry will be chosen at random. The number of eligible entries received determines the odds of winning. In the event of a dispute regarding the identity of the person submitting the entry, the entry will be deemed to be submitted by the person in whose name the e-mail account is registered. The Giveaway will be conducted under the supervision of the Sponsor. The decisions of the Sponsor are final and binding in all matters relating to this Giveaway. Sponsor reserves the right to determine the method of notification. Winners must claim their prize within three (3) business days after the date of notification of such prize. A Giveaway winner's failure to respond to the prize notification within the specified three (3) business days will be considered such Giveaway winner's forfeiture of the prize and an alternate winner may be selected from the pool of eligible entries. If an entrant is found to be ineligible, an alternate winner may also be selected from the pool of eligible entries. Sponsor reserves the right to ship prizes directly to the email and/or mailing address provided by winners during their entry to the Giveaway. Each entry submitted in response to the Giveaway and in accordance with the rules will constitute an official entry. One (1) entry per person. Duplicate entries will be void. All entrants agree to abide by these Official Giveaway Rules. All entries become the property of the Sponsor.

GENERAL CONDITIONS AND RELEASES: An entrant or winner may be disqualified from the Sweepstakes if he or she fails to comply with each provision of these Official Rules, as determined in the sole discretion of the Sponsor. Participation in the Sweepstakes is at entrant’s own risk. By receipt of any prize, the applicable winner agrees to release and hold harmless Sweepstake Entities. Releasees shall not be liable for 1) failed, returned or misdirected notifications based on inaccurate information provided by the winner on the on the contest entry form) entries and responses to winner notifications which are lost, late, incomplete, illegible, unintelligible, postage-due, misdirected, damaged or otherwise not received by the intended recipient in whole or in part or for computer or technical error of any kind, 3) any electronic miscommunications or failures, technical hardware or software failures of any kind, lost or unavailable network connections, or failed incomplete, garbled or delayed computer transmissions which may limit an entrant's ability to participate in the Sweepstakes, 4) any technical malfunctions of the telephone network, computer on-line system, computer equipment, software, program malfunctions or other failures, delayed computer transactions or network connections that are human, mechanical or technical in nature, or any combination thereof, including any injury or damage to entrant's or any other person's computer related to or resulting from downloading any part of this Sweepstakes or 5) any warranty of fitness or merchantability of any prize or the function or operation thereof. Releasees do not make any, and hereby disclaims any and all, representations or warranties of any kind regarding any prize. Unless prohibited by applicable law, the acceptance of the Grand Prize by the winner constitutes his/her permission for the Sponsor to use his/her name, address (state) biographical information and testimonials for advertising and/or publicity purposes in connection with this Sweepstakes only, worldwide and in all forms of media now known or hereafter developed, in perpetuity, without further compensation.  By entering or accepting a prize in the Sweepstakes, winner agrees to be bound by these Official Rules and to conform to all federal, state and local laws and regulations. The winner will be required to execute and return to Sponsor within five (5) business days an Affidavit of Eligibility and a Liability and (where imposing such condition is legal) and any additional documents required by Sponsor in connection with the possibility of receiving the Grand Prize. Winner may be required to furnish proof of identity, address and birth date in order to receive a prize. Any person attempting to defraud or in any way tamper with this Sweepstakes will be ineligible for prizes and may be prosecuted to the full extent of the law. Sponsor reserves the right to modify these Official Rules in any way or at any time. Sponsor reserves the right, in its sole discretion, to modify, cancel or suspend this Sweepstakes should viruses, bugs or other causes beyond Sponsor’s control corrupts the administration, security or proper play of the Sweepstakes, or for any reason that Sponsor believes in good faith would be fair to the entrants and the conduct of the Sweepstakes. In the event of cancellation or suspension, Sponsor shall promptly post a notice on the Contest entry page to such effect. This Sweepstakes shall be governed by California law. By participating in this Sweepstakes, entrants agree that California courts shall have jurisdiction over any dispute or litigation arising from or relating to this Sweepstakes and that venue shall be only in San Francisco, California.

MISCELLANEOUS: The invalidity or unenforceability of any provision of these Official Rules will not affect the validity or enforceability of any other provision. In the event that any provision of the Official Rules is determined to be invalid or otherwise unenforceable or illegal, the other provisions will remain in effect and will be construed in accordance with their terms as if the invalid or illegal provision were not contained herein. Sponsor’s failure to enforce any term of these Official Rules will not constitute a waiver of that provision. When terms such as "may" are used in these Official Rules, Sponsor has sole and absolute discretion. Entrants agree to waive any rights to claim ambiguity of these Official Rules. Headings are solely for convenience of reference and will not be deemed to affect in any manner the meaning or intent of the documents or any provision hereof. In the event there is a discrepancy or inconsistency between disclosures or other statements contained in any Sweepstakes-related materials, privacy policy or terms of use on the Website and/or the terms and conditions of the Official Rules, the Official Rules shall prevail, govern and control and the discrepancy will be resolved in Sponsor’s sole and absolute discretion.

Facebook is not affiliated with this Giveaway.

Don't Pop or Lock These: Mind Your Elbows

Anna Monette Roberts — Tue, 15 Nov 2011 01:57:49 PST

Unless an instructor or trainer calls you out, most people don't pay attention to what's happening with their elbows. When straightening your elbows during weight-bearing exercises, have you noticed if you unintentionally hyperextend them? You'll know that you have hyperextended elbows if your joint extends beyond 180 degrees when completely straightened. Going to the hyperextended place means you're locking your elbows.

When you hyperextend your elbows, your joints take on the weight rather than your muscles. While this might seem easier or more comfortable in the moment, over time this over straightening wears down those joints and can cause a painful injury. When doing push-ups or other weight-bearing exercises like upward facing dog in yoga, keep a slight bend in your elbow, to prevent straightening them to your full capacity and into the locked zone. It might feel awkward at first, so watch yourself in the mirror to gauge when you should stop.

Are you ready to stop working your joints and start working your muscles? Here's a quick tip when completing a push-up: be sure to start with your hands out wide to the sides, so when your elbows are bent 90 degrees at the bottom of your push-up, they are over your wrists. If you can't support your full weight in this position, be sure to go down on your knees. That way, you can slowly lift yourself up rather than popping yourself up by using momentum and hyperextending your elbows!

How to Run a Faster 5K

Jenny Sugar — Wed, 09 Nov 2011 13:23:54 PST

You've been running regularly for some time and have completed a few 5K fun runs. But now it's time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.

During Training

Add speedwork: If you want to run a faster 5K, you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here's his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speed work.
Add short uphills: Hills require strength and endurance, so if you practice them during your training, you'll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about six to 10 percent incline). Sprint up for 10 seconds, then walk downhill backwards to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It's a surefire way to stronger, faster legs.
Incorporate strength training moves that target your shins, calves, quads, glutes, and core: Running alone won't increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.
Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are running it for the first time.

Keep reading to find out what to do on race day to run a faster 5K.

Quick Tip: Keep Your Shoulders Down

Leta Shy — Fri, 04 Nov 2011 02:25:39 PDT

So many things to think about when strength training, like where to place your feet, how to keep from arching your back, and not overdoing it on the weights. I'm constantly reminding myself to do all these things, but one main thing that commonly plagues me, whether I'm doing a squat or a bicep curl, is how not to hunch my shoulders.

I'm not alone; rounded backs and hunched shoulders are one of the most common mistakes people make at the gym. It can lead to neck or muscle strains, imbalances, and injuries, so it's important to remember to keep your shoulders down when you are working out (even when you are doing cardio). If you have trouble remembering to keep your shoulders down, read on for two easy ways to remember to stop hunching.