FitSugar

Spring Running Tip: Prevent Blisters

FitSugar — Wed, 12 May 2010 07:00:00 PDT

Spring inspires many people to lace up their sneaks and hit the open road for their runs, but one thing you'll need to know is how to prevent blisters, and unwanted side-effect to running. Here are some tips to keep your feet happy and blister-free:

Make sure your shoes fit properly - not too tight and not too loose. 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.
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. I think I have to re-learn this tip once every Summer.
Get yourself a few pairs of wicking socks (not cotton). These will pull moisture away from your skin when your feet sweat. I like ones made by Teko and Darn Tough.
If your feet tend to sweat easily, sprinkle talcum or foot powder on your bare feet before putting on your socks.

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

Another blister prevention method is to spray antiperspirant on your bare feet. No joke. Some runners swear by it.
If a certain part of your foot is prone to getting blisters, tape it up with sport tape, moleskin, or Blister Block.
If you end up with a nasty blister while on a run, definitely end your workout and get out of your sneaks ASAP to avoid irritating the area further. Then try these tipsto speed up recovery .

Blister Prevention Tips From FitSugar Readers

FitSugar — Wed, 26 May 2010 07:00:57 PDT

Blisters can be a real pain in your heel. They can certainly put a damper on your fitness routine. Many of you recently shared some great tips for avoiding this painful side effect of running and I wanted to pass them along. Check out these tips:

"I find proper socks and the right pair of trainers makes all the difference." - mandiesoh
"I use Body Glide. It comes in a deodorant-like stick. It is clear, odorless and works like a charm. It also works for under arm chafing or sports bra chafing. I use it for my running shoes and my cute shoes. It is great to put on your usual 'hot spots' when you get a new pair of heels to break in. I keep a mini one in my purse just in case my shoes start to bother me during the day." - econinsf
"I have had the worst time with blisters, but recently I found seamless running socks online that wick away moisture and are seam-free. I haven't had a blister since I started wearing them!" - res54682

There are tons more great tips, so keep reading.

3 Ways Walkers Can Benefit From Going Barefoot

Jenny Sugar — Thu, 10 May 2012 13:57:41 PDT

If you're into running, there's no doubt you've heard the buzz about barefoot running. It's become trendy for a reason: running barefoot can help you have better form and technique, preventing injury and pain. Runners aren't the only ones who can benefit from ditching their footwear. If walking is your exercise of choice, here are some reasons you'll want to try going barefoot.

Active and engaged muscles: Slipping on shoes may protect your feet from dangers, but it also means the muscles in your feet don't have to work as hard. The cushioned sole of a shoe absorbs all the sensations and pressures, which means your feet have become more passive over time. Because weak muscles are more prone to strain, pain, and injury, walking barefoot allows you to engage your body more, making feet stronger and better able to handle workouts.
Better walking form: One way a walker can have incorrect form is by roughly pounding the ground with each step. Cushiony sneakers absorb the force, so you're not even aware that you may be walking incorrectly. Remove your shoes and you'll instantly walk lighter, causing less jarring impact on your joints. Even though walking is considered a low-impact sport, it's still hard on your feet. Improving form means less risk for injury.
Busting through the walking plateau: Walking the same way, day in and day out, means using identical muscles every time you head out for a walk. Your body quickly strengthens the muscles in use, easily adapting to the demands placed on them. Without the opportunity for new challenges, muscles won't become stronger and can actually become injured from overuse. Walking barefoot forces your body to use other muscles not normally used when walking with sneaks, which helps you achieve a more effective and different type of workout. You'll especially feel the difference when walking barefoot on different surfaces.

Keep reading to learn how to start barefoot walking.

Melanoma Risk Factors: What You Need to Know

Jaime Richards — Mon, 07 May 2012 11:00:07 PDT

Melanoma is the most serious type of skin cancer, and unfortunately, it's a disease that's on the rise. However, melanoma, which can be described as the uncontrolled spread of pigment-producing cells, can be easily cured when detected early enough.

It's National Skin Cancer Awareness month, so for more tips on prevention, stay tuned. But first, discover more about this type of cancer and who has a greater risk for developing it, when you keep reading.

Defeat Poison Ivy With Tea Tree Oil

FitSugar — Fri, 04 May 2012 17:40:56 PDT

You went for a gorgeous two-hour hike in the woods, brought back some great photos and uh-oh - you also brought back some poison ivy. When you accidentally brush up against this plant, the uroshiol oil rubs onto your skin, and can instantly create redness, raised bumps, blisters, and an insatiable itch. First and foremost, get out of the clothes you were wearing on the hike and wash the oil off your skin using soap and cold water (warm water opens your pores) to prevent the rash from spreading.

Unfortunately, now you're left with an itchy, bubbly rash. Topical creams like Calamine lotion and hydro-cortizone can keep the itchiness at bay, but when it comes to poison ivy, the quicker it heals, the better. Reach for the remedy, pure tea tree oil. It's all natural, not that expensive, and easy to find at most health food stores. Thoroughly wash and dry the affected areas. Sprinkle a few drops of the tea tree oil directly on the rash and use a Q-tip or cotton ball to spread it around. Apply a few times a day, and you should see the blisters disappearing and the rash clearing up.

Tea tree oil has antiseptic, antifungal, and drying properties, which is why it's so effective against the dreaded poison ivy. This natural remedy can also be used to treat acne, minor cuts and scrapes, athlete's foot, and yeast infections so it's great to keep a bottle in your medicine cabinet.

Source: Flickr User frotzed2

Dispel These Common Complaints and Start a Love Affair With Running

Jenny Sugar — Wed, 02 May 2012 02:27:29 PDT

You want to love running, you do, but every time you head out for a run, you end up hating it even more. Check out some of the most common complaints below, and find out how you can turn your relationship with running around for the better.

"My Knee, My Back, My Feet - Everything Hurts"
Pounding the pavement is not easy on the body, and one reason for aches and pains is poor running form. Here's a body checklist to make sure you're running properly and efficiently. Sneakers that are old or unsupportive can also lead to joint pain, so here are tips to help you find the perfect pair of running shoes. Be sure to replace shoes every few hundred miles or every few months (whichever comes first). Also, don't run every day - including other types of exercise is a must in preventing repetitive stress injuries.

"It's Boring"
Running is the definition of repetition, so if you're on a treadmill, make it more exciting by watching your favorite TV show, listening to a new audiobook or CD, running next to a chatty friend (just make sure to keep your gaze forward), or "racing" an unknowing treadmill runner. If none of that seems appealing, bring your runs outdoors. The beach or the woods are full of natural obstacles to keep you on your toes, and the fresh air and scenery are sure to lift your spirits. Choose a different location every time to keep workouts exciting, and bring your dog along. It's also fun to track your workouts using a heart rate monitor, GPS watch, or an inexpensive running app like one of these.

Keep reading to find out how to deal with other running complaints.

How to Prevent Common Running Injuries and Ailments

Jenny Sugar — Mon, 09 Apr 2012 12:10:55 PDT

From a blister to a nagging knee ache, the repetitive movements of running can cause a heap of discomfort and pain. Here's how to prevent common running injuries and ailments, so you can keep up with your routine.

Source: Thinkstock

What to Pack in Your Bridal Beauty Survival Kit

BellaSugar — Tue, 24 Apr 2012 05:00:00 PDT

Even the most prepared bride can encounter beauty mishaps on her wedding day. But you've spent so much time getting ready; it would be a shame to not be prepared in case something goes awry. So consider arranging a bridal survival kit to pack with you for the ceremony and reception. It should contain everything you need for wedding day minidisasters, from preaisle jitters to runny mascara and stained dresses. Spread the items among your bridesmaids so you'll never be without your tools in a clutch. To see what to have on hand to be prepared for every outcome, just keep reading.

Running Tip: Tie Your Shoes Properly!

Kristen Hawley — Wed, 30 Mar 2011 14:00:06 PDT

You wouldn't buy a pair of running shoes that didn't fit quite right - whether slightly too snug or just a little too loose, ill-fitting shoes can cause painful blisters. Thing is, so can running in shoes that fit, but aren't tied properly. Tying your shoes in what Runners World refers to as a "granny knot" can actually change the fit of the shoe, leaving your feet open to blisters.

There's a great how-to video on the Runners World site, but essentially the way you wrap your shoelace in the last phase of shoe-tying is the most important. Crazy to think about, right? So, for example, I start tying by crossing the right lace over the left. I then make a loop with the right side first. So it follows that in the next step of shoe-tying, I need to make sure and wrap the lace around the front of the loop. Wrapping around the back would make the laces off-balance, causing them to twist and potentially loosen. Depending how you start your knot dictates which direction you'll need to wrap, so take a look at this helpful chart to determine your style.

I promise, you'll never think so much about tying your shoes ever again!

Tips For Tackling Long Runs

FitSugar — Sat, 10 Mar 2012 19:37:21 PST

Many people sign up for races and marathons in the Summer, so Spring is the time to be training for them. If you're not used to running longer than three or four miles, here are some tips to help tackle longer distances.

Don't skimp on gear. Splurge on good wicking socks to prevent blisters, a durable and comfortable pair of sneaks, wicking clothes that are seamless to prevent irritation and chaffing, and a supportive sports bra. Good gear is so worth the extra dough.
Follow the 10 percent rule. The rule states: never increase your weekly mileage by more than 10 percent from the previous week. This means you want to gradually work up to that 18-mile run you have in your training schedule, rather than jumping right into it.
Slow down your pace. You may be used to running eight-minute miles when you run the three-mile loop in your neighborhood, but it'll be hard to keep up that pace when taking on a 10-mile run. As your body gets used to the increase in mileage, you can gradually begin to increase your speed.
Don't be afraid to take walking breaks. Longer distances mean you're on your feet for longer periods of time, so you'll notice your muscles becoming fatigued. Continuing to run with a tired body can lead to muscle damage or another injury. Allow your body time to build up endurance and have some time to recover by including short walking breaks at regular intervals.

Keep reading for more helpful tips on running long distances.