FitSugar

Race-Day Tip: Strip Down at the Starting Line

Michele Foley — Tue, 08 May 2012 12:30:20 PDT

When going into your first marathon, you may already know the basic tips for achieving race-day success, but there are certain tricks that only come from experience. No one tells you that you may be waiting at the starting line for a few hours before the race is even underway, often in early-morning temps 20 degrees colder than what you'll experience during the actual race. To keep muscles warm before embarking on a 26.2-mile journey, a few things will be your saving grace: a garbage bag and clothes you can't wait to give up.

Seasoned runners show up to the starting line in layers, but not their best Patagonia or North Face fleece. These are clothes they wouldn't think twice about losing or ruining - the sole function is to keep them warm until the race starts. Shortly before the start, extra layers are peeled off and thrown into a garbage bag, which is placed along the side of the road for charity organizations to pick up. Some races provide garbage bags, but it's always smart to bring your own. (And bigger races also provide a bag-check in case you can't bear to give up your race-day base layers.) You can also opt to throw away extra clothing during the race itself, just be careful how you do it - you don't want to create an obstacle for another runner. Always go to the side of the road and aim long!

What race-day tips have you picked up along the way?

How to Travel to a Destination Race With Success

Michele Foley — Fri, 20 Apr 2012 01:37:33 PDT

Competing in a race is already a challenge in itself; add to that a bit of travel, and you've got a new set of factors to consider. To find out how to achieve race-day success when traveling across the country - or world - we went straight to the expert, Thom Gilligan, founder of Marathon Tours, a specialized travel agency for runners that provides travel packages to destination marathons. Here are Thom's tips to ensure traveling won't prevent you from having a successful race day, whether you're doing a 10K or a marathon.

Pack race-day gear in your carry-on: Airlines lose luggage - it just happens. "Take precaution by packing all race gear in your carry-on," Thom says. The last thing you need is to be without your running shoes or outfit on the day of the race. Sure, you can buy new gear, but as any expert will tell you, running in new sneakers or clothing on the day of a race is bad all around. You don't want unexpected factors like chafing, pulling, or rubbing to prevent you from having a good day or causing bad form.
Arrive before the day of the race: Jet leg and tight muscles from a cramped airline seat are not a good look when it comes to race day. To feel alert on the day of the race, try to get there as far in advance as possible. Thom says the rule of thumb is to "arrive one day earlier for every hour you may be gaining or losing." But even he knows how impractical this sounds. Ideally give yourself two to three days to acclimate to your new surroundings, he says. The most important thing, Thom says, is adapting your sleep patterns to the current time zone. Fight urges to nap during the day or stay up late at night. Instead, go to sleep at the general bedtime hour of wherever you might be; this will help reset your circadian rhythm to the local sleep-wake cycle. Here are more tips on preventing jet lag.

See more tips for destination races after the break!

Race Day Tips

FitSugar — Tue, 24 Jun 2008 05:30:00 PDT

I competed in my first triathlon on Saturday, and I had a blast. The experience was similar to being in a really physical dance or theater piece. You rehearse really hard for months and then have one chance to perform your best in the three act show with two very quick costume changes. As with live theater, there are many unpredictable elements to the race and you have to be prepared to roll with the punches.

There are a few things I learned from my race day and I'm going to share them with you.

Don't wear anything new on race day. Race day is not the time to break in new sneakers or bike shorts. Stick to what you know and what works. Familiar is always better.
Similarly, don't try a new nutrition system. Race day is not the time to experiment with a new sports drink or to try a Clif bar rather than a Gu Energy Gel.
If the course allows, stand up for the last 100 yards of biking before transitioning into running. Standing provides a nice stretch for the front of your hips and makes running much easier.
If it is sunny and hot, wear a hat that breathes. Of course, it should be a hat you have worn before.
Don't wear flip-flops to the beach before your swim. Chances are high you will forget to retrieve them after the race is over and losing flip-flops is always a bummer.
If you are hot at the end of the race, cool yourself by jumping back in the water. Swimming for pleasure post race is one of the best rewards.

If you have any race day tips, share them in the comments section below.

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.

26.2 Miles Later: 7 Women Share Their Tips For Marathon Success

Michele Foley — Fri, 27 Apr 2012 09:17:25 PDT

Running a marathon may be on your bucket list of things to do. However, since finishing 26.2 miles still seems daunting, you've put off registering for a race. To help inspire you, we talked to seven everyday - but in no way, ordinary - women who were running in this year's Boston Marathon. From a first-timer to a woman who has completed a whopping 24 marathons, keep reading to see how each of these fit females train, what they eat on race day, and their tips for marathon-day success. Also, make sure to check out our one-stop training destination for everything from a 5K to a marathon.

Race-Day Tips From 2012 Boston Marathon Winner Sharon Cherop

Michele Foley — Wed, 18 Apr 2012 13:27:27 PDT

This year's Boston Marathon was brutal. The unusually hot weather caused dehydration, heat exhaustion, and in some cases, heat stroke for some of the 2,000 runners. Amid those grueling temps, Kenya's Sharon Cherop emerged as the women's elite champion, who during a press conference shared what led to her victory on such a challenging day. While almost all of us will never finish a marathon with a time like Sharon's 2:31:50, we can benefit from her race-day tips.

Know the Course

Don't let race day be the first time you see the marathon course. When asked what led to her finish-line success, Sharon said knowing the course made all the difference. This was her second time running Boston, so she knew key places where she could afford to slow down or needed to speed up, and there were no surprises waiting for her around any corner, which allowed her to make that dash around the corner at the 600-meter mark before the finish. The specifics of the course also played out in her training. "Last year I realized there's more downhill than uphill. This time I was training more in downhill." Before heading to your destination, research the course online and make note of any elevation changes, winding paths, or road obstacles. Check forums to see what advice other runners offer about their own experiences there. Once you reach your destination, rent a car or sign up for a marathon tour to see the course up front. Driving the length of those 26.2 miles will provide you with a comfortable edge of knowing what to expect on race day.

See what other factors attributed to Sharon's winning success after the break!

Helpful Hints to Recover After a Long-Distance Run

Lizzie Fuhr — Tue, 17 Apr 2012 01:35:54 PDT

With all things related to the Boston Marathon on our brain, there's no better time to share a few ways to recover from long-distance runs. Here are a few quick tips for recovering after a long-distance run, whether you're feeling motivated by the main event in Boston or you're an avid runner in need of a refresher.

Give your bod a break. After being pushed to its limits, your body is in need of some serious rest and relaxation. As soon as you can handle it after your run, try to take an ice bath to help all your sore aches and pains. Getting a massage is a great way to treat your body right too. If you can't give up running for a few days, when you head out, be sure keep things really easy and light (if you've just completed a marathon, you should take a break from running for at least three days to help prevent injury).
Eat and drink the right things. After a big run or race, it's crucial to continue with a healthy diet. You need to build your muscles back up with foods that are packed with protein and good, healthy carbs. Look to these foods for runners if you're in need of some good ideas, inspiration, or just foodie knowledge on what will help you recover. In addition, as soon as you finish your race - and for a few days after - drink lots of fluids to replenish what you lost during your big race.

Learn more tips after the break.

From Training Schedules to Meal Plans: Everything You Need For Your First Race

Michele Foley — Thu, 05 Apr 2012 08:10:41 PDT

With the Boston Marathon a few weeks away, race season is just around the corner. And whether you consider yourself new to the running scene or a seasoned vet, it's never too early to start training for one of Summer or Fall's big races. From a 5K and beyond, here are all the tips and training plans you need to make yourself race ready.

The Beginning: 5K
Running 3.1 miles might seem like a daunting feat, but with a plan in hand, the process becomes so much easier. A 5K is considered a gateway race, and once you complete it, you will want to take on longer distances. Here are three posts to help you finish the race:

Get started with our beginner 5K 11-week training schedule. It'll have you running three days a week and cross-training on the side.
Before hitting the starting line, read these tips for running your first 5K.
Once you finish, set goals for a new personal record using these tips on how to run a faster 5K.

Doubling Up: The 10K
Once you have a 5K under your belt, it's time to tackle a 10K. The 6.2-mile race means adding to your weekly mileage to help build up endurance.

Get started with this 12-week 10K training plan.
Longer, harder runs will definitely help you take on those extra 6.2 miles, but you'll also want to follow these specific fitness and diet tips for building endurance.

Learn how to prepare for a half marathon, marathon, and triathlon after the break!

Top 5 Motherhood Moments You Don't Want to Miss

Circle of Moms — Thu, 29 Mar 2012 08:03:55 PDT

Here's another post from our friends at Circle of Moms! Every week, we bring you the best parenting and motherhood stories from our partners at Circle of Moms, including this post from Mary Beth Sammons about moments moms don't want to miss.

At the risk of sounding like my mom, I’ve come to realize our kids do grow up so fast. Even though some of the moments (like the teen years) can seem brutally drawn out, my mom was right. One moment, my kids were just babes in arms, and the next, they are walking, talking - and then marching on stage for their high school diplomas, hoisting a futon and my life savings into the rear of the SUV, and heading away to college. And all of these milestones have been such tearjerkers for me.

All of these moments - their first steps; their first words, etc., are events that we moms long for, but when they finally happen, we are sobbing wrecks. I've shed a bucket or two raising three kids; here are the milestones I've found to be the most emotional.

Firsts: Smiling, laughing, rolling over, talking, and walking their first year. The first smile is a moment moms dream of. I’ll never forget when my son was born, and the doctor and nurses rallied around his incubator, proclaiming, "This kid is rolling over." A jock is born, flashed through my mind. When my oldest daughter uttered, "Mama," my heart exploded with joy. And when my baby, now in college, turned her giggle into a guffaw, laughing and laughing at her siblings, it made me weep.
Hurts: Would that we could raise our kids in an emotional cocoon. The first time I realized I couldn’t protect my kids from life’s hurts took place at my oldest daughter’s 2-year-old birthday party. I remember sitting in the kitchen with the other moms and smiling with glee as pint-sized kids in costumes (her birthday falls near Halloween) raced down the hall to the bedrooms. Suddenly there was my little pink tutu-clad ballerina, and she was crying. The other kids had raced into her room and left her standing outside in the hall on the other side of the door. My heart broke, foreshadowing many heart-tugging moments to come.
School Beginnings and Endings: Nothing brings tears to a mom’s eyes like leaving a sobbing preschooler who is holding onto your arm with all his might, screaming, “Mommy, don’t leave me!" I still choke up when I revisit those first school days - and every time I walked out the door and left my toddlers with a babysitter. But then fast-forward, suddenly your youngest is decked out in cap and gown and walking down the aisle of the high school gym with a diploma in hand. Kleenex, please.
Sports Drama: Standing on the sidelines, witnessing your son wipe out on the soccer field, and accompanying him to ER with the paramedics can make a mom’s heart tremble. Comforting a daughter when she doesn’t make the tennis team cut also pains, and watching a coach scream at your kid - that one brings out the Mother Bear in me.
Departures: The hardest moments, at least for me, have been facing the "roots and wings" milestones, when it's time to let the little ones fly from the nest. All through high school and curfew violations, teen temper tantrums and dealing with moods, I thought I would welcome college. But the whole time I was setting up the Ikea-coordinated bedding and fumbling with the steel futon in my kids' new dorm rooms, then hugging them and heading home by myself, I felt differently.

I remember calling my sister after dropping off my son a couple years ago and sobbing, only to have her remind me, "You said all through high school how college couldn’t come soon enough." And yet it did.

Which milestones have been the most emotional for you?

More great reads from Circle of Moms:
Can a marriage withstand a sex slump?
Eight activities for energetic toddlers
Signs you have a strong-willed child
Ten hilarious baby onesies
How to deal with your child's back talk

Jackie Warner's 5 Favorite Jump Rope Moves

Self — Wed, 21 Mar 2012 04:29:27 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Are you tired of jumping through hoops to keep your sweat sessions interesting? Instead of doing the same humdrum routine week after week, why not get a jump start on your next workout by jumping rope? Self reported in March that it's the #1 way to melt fat!

"Jumping rope using my cardioacceleration technique will get you maximum muscle toning with the maximum amount of fat-burning possible," says celebrity trainer Jackie Warner. "Cardioacceleration is doing quick, intense bursts of exercise in between your resistance training sets."

Pro athletes use this innovative technique worldwide but you don't need to be the next big name in sports to reap big rewards from the fat-torching program. "You go from anaerobic to aerobic throughout your workout, which raises your heart rate 60 percent higher," says the Bravo TV star.

To burn major calories at home, grab a jump rope and follow this five-move routine to get your heart racing while sculpting long, lean legs. "It's a 10-minute workout, but I always say it's not how long, it's how strong!" says Warner.

Read on to get the workout.