FitSugar

Fit Gift Guide: Woman on the Run

FitSugar — Mon, 24 Nov 2008 03:30:00 -0800

I know a lot of you run, which means you also have friends and loved ones that run too. Buying gifts for the runner in your life is such an easy thing to do because buying and receiving gear is so much fun. Here are a few holiday gift ideas for the woman on the run in your life.

Running Hat by Lucy: Winter running means wearing something on your head. But not all hats were created for the ponytail set and that is why this hat rocks. Not only does this cap keep heads warm and ears warm while wicking away sweat, it has a ponytail hole to keeps hair up and out of the way.
Running Tights by Athleta: Running tights are a necessity and this pair has a wrap around reflective design on the calf to make a running gal more visible. Made of wicking fabric, these leggings are great for almost any kind of weather.
Running Jacket by Danskin: Made for all kinds of weather, this jacket is lightweight but water repellent; and it moves well with you. It wicks as well and comes with an MP3 port and reflective accents too - a runner's dream.

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Inspiration for Women Runners

FitSugar — Thu, 18 Oct 2007 16:45:00 -0700

I just found this sweet little website chock full of designs for women who run. You can opt to put these sayings on t-shirts, mugs, mousepads, bumper stickers, and magnets. There are so many ways to celebrate your running lifestyle! You can also order a bunch of t-shirts (for about $20) to wear as a team uniform when racing with your friendly pack of lady runners.

These are just a few of the designs. So, if you want to see the rest, then read more

Yoga and Running: Opposites Attract

FitSugar — Thu, 20 Sep 2007 11:45:00 -0700

Yoga is great for stretching and toning your muscles, and increasing flexibility, but as far as a great cardio workout for your heart, it doesn't quite cut it.

That's why running is the perfect complement to yoga. It's practically the opposite of yoga on the exercise scale. Nothing gets the blood flowing and your heart pumping like a good run. On an average mile run, your foot will hit the ground 1,000 times. The force of impact can be 3 to 4 times your weight, so it's no wonder that many runners complain of lower back and knee pain, tight hips and hamstrings, and sore feet.

Running works your lower body brilliantly, but it leaves your upper body in the dust. This imbalance is what can cause so many problems for runners, so that's where yoga comes in. Yoga works your upper body (another reason I love vinyasas) and stretches out tight muscles. It also increases flexibility, which can prevent injury, so you'll be able to run for many years to come. Running and yoga can work as a team to keep your muscles strong and supple, and your bones in alignment.

Although both can be quite meditative and relaxing, neither one is a substitute for the other. Whether you focus more on running or yoga, try to strike a balance since the two compliment each other so well.

Fit's Tips: If you are a die-hard runner, try to remember to make time for stretching before or after your runs. You might even want to throw a weekly yoga class into your routine. On the other hand, if you are more into gentle exercise like yoga and stretching, you've got to remember to work your heart too. Add 20 minutes of heart pumping exercise (it doesn't have to be running), 2-3 times a week. Incorporating cardio and yoga will make your body and mind stronger and more balanced.

How Can I Prevent Shin Splints?

FitSugar — Fri, 09 Mar 2007 03:00:00 -0800

Chances are, if you are a runner, you've experienced the pain of shin splints. It basically refers to the condition called Medial Tibial Stress Syndrome (MTSS).

When you overwork the muscles in the shin, the muscles exert a great amount of force on the shin bones (tibia and fibula) to keep your foot, ankle, and lower leg stable. This excessive force can partially tear the tendons away from the bone (the tibia, which is the one on the inside of your leg). Shin splints aren't caused by running, but rather by the impact force associated with it.

Here are some tips to prevent shin splints.

Before going out for a run, warm up and do some gentle calf stretches, which will prevent injury.
If you are new to running, start off slowly. Too much too soon will cause shin splints or other injuries.
Along the same lines, if you've taken a break from running, gradually work your way up to where you were.

There's plenty more tips, so read more

Avoid running on hard surfaces like concrete whenever you can.
Avoid running on uneven surfaces - it makes your tendons work harder to stay balanced and keep your bones stable.
Avoid running downhill if you can - try running on a diagonal instead of straight down. You can also try doing the grapevine down the hill. Imagine you are Rocky practicing your foot work.
Run with correct posture - don't lean forward or backward as you run, make sure your toes are pointing forward and not out to the sides.
Wear sneakers specifically made for running - they have extra support and shock absorbers.
Your sneakers should fit you well, keeping in mind whether you have high, low, or no arches, or wide or narrow feet.
Get a new pair of sneaks every every 350-550 miles. Use the twist test to see if your kicks have had it.

Fit's Tips: If you are experiencing shin splints, don't run through the pain. You need to rest, apply ice to reduce inflammation, stretch, and rehabilitate your lower legs first. If you choose to run with shin splints, you could further injure yourself.

Here are some great stretches for your shins and calves to help prevent shin splints.

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Get in Gear: Timex Ironman Triatholon Bodylink

FitSugar — Fri, 09 Mar 2007 02:00:00 -0800

If you don't have an iPod Nano, than you obviously don't have the Nike+ iPod that monitors your speed, distance, and calories burned while walking or running. If you did, you would have spent about $190-$230 depending on what size Nano you bought.

If you still want to know all those stats, and others like your heart rate and target heart rate, you should check out this device by Timex.

It's called IRONMAN Triatholon Bodylink. It's not cheap, about $275, but comparable in price to similar devices. I actually found one online from PC Coach for $239.95.

You wear the watch on your wrist, the band around your chest, just below your breasts, and attach the black and silver rectangular-shaped device somewhere on your body, like on a small backpack.

The Triatholon Bodylink is a GPS (global positioning system), so it works with satellites to give your accurate speed, distance, and altitude. It's water-resistant and can record you workout and download it to your computer. I like the summary mode that allows you to review your speed, distance, and heart rate performance at the end of your workout.

Fit's Tips: If you are a serious runner, cyclist, hiker, or cross-country skier, you'll love being able to keep track of your stats all in one device. You should know that it does NOT work indoors, so if you run on a treadmill or ride an exercise bike inside, I'd splurge for the Nano and Nike+ iPod Sports Kit, since it works both inside and out.

Running to Cure Asthma?

FitSugar — Tue, 13 Feb 2007 07:30:00 -0800

I LOVE running, but that wasn't always the case. As a kid, I always hated it. I played inside with my dolls to avoid those stupid tag games (I was always "it"). And don't even get me started on the mile run at school we'd sporadically do twice a year - I HATED running.

In college, I developed asthma and now I have to take 2 kinds of medicine everyday - if I don't, I can't even carry on a conversation without coughing. But I HATE taking it everyday.

My friend told me her husband had asthma really bad - like rush to the ER bad - and he started running regularly and it really helped.

So I gave it a try. Of course, I didn't stop taking my medication right away, I started running first. And when I say started, it was a slow start. I walked a lot in the beginning, but gradually increased the amount of time I ran, minute by minute - and now I'm up to 30 minutes.

I set a goal for myself to do it consistently, 3 times a week, and I have to say that it helped a ton. Exercising my lungs clears out any fluid I have in there. It must work for Jackie Joyner-Kersee too. Now, I can't remember the last time I had to take my albuterol.

Want to go from HATE to LOVE? Then read more

The most important tip I can give you is - Start off slow. You want to train your body by easing into it. Aim for 3 workouts per week and increase the intensity when you're ready.

Always stretch before and after your workout, at least 10 minutes. Warm up and cool down with 5 minutes of walking before and after you run.

And when you run, you don't have to sprint like you're running for your life - jog at a moderate pace, enough to feel your heart and lungs working.

Weeks 1-4: Start off walking 30 min - I'm talking pumping your arms and legs - brisk walking. Do this for 4 weeks.
On the 5th week: Walk 5 minutes, run 5 minutes, walk 5 minutes, run 5 minutes, and so on for 30 minutes.
On the 6th week: Walk 5 minutes, run 6 minutes, walk 5 minutes, run 6 minutes, and so on for 30 minutes.
On the 7th week: Walk 5 minutes, run 7 minutes, walk 5 minutes, run 7 minutes, and so on for 30 minutes.
On the 8th week: Walk 5 minutes, run 8 minutes, walk 5 minutes, run 8 minutes, and so on for 30 minutes.
On the 9th week: Walk 5 minutes, run 9 minutes, walk 5 minutes, run 9 minutes, and so on for 30 minutes.
On the 10th week: Walk 5 minutes, run 10 minutes, walk 5 minutes, run 10 minutes, and walk the last 5 minutes.

As you're ready, begin to increase the amount of time you're running. Walk 5 minutes, run 15 minutes, walk 5 minutes, run 15 minutes, and finish with a 5 minute cool down walk.

Then walk 5 minutes, run 20 minutes, and cool down with a 5 minute walk.

Eventually, you'll work up to stretching for 10 minutes, walking for 5 minutes, running for 30, walking for 5 minutes to cool down, and ending with 10 or more minutes of stretching.

Listen to your body and try to set a reasonable goal for yourself, and stick with it by keeping a moderate pace - no need to be huffing and puffing.

And know that everyday is different. Some days you'll want to chuck you sneakers across the room, and other days, well, you'll start running and won't want to stop.

Cell Phone Holders for Runners

FitSugar — Fri, 26 Jan 2007 02:15:00 -0800

There are holders for your iPod when you're running, but it's also a good idea to have your cell phone with you too. But where's a girl to put it? Nope, sorry, in the cleavage is NOT a good answer.

Check out this cell phone holder. It's ironically called Hold-a-Phone. You can wear it on your arm, ankle, or wrist, and the band is adjustable so you can really secure it in place.

If you're planning to wear it around a jacket, you can get the 9 inch extension piece.

To use, just slide your open cell phone into the plastic pocket that has a clear plastic face (so you can still see and press the numbers). There's a piece that stretches over the antenna to keep your phone from sliding out. Then you just close your flip phone and secure the safety strap across the front.

For only $19.95 it is definitely worth the price. Keeping your cell phone on you while running, skiing, snowshoeing, or whatever, is not only a smart idea - it's a necessity.

Want to see the holders for other types of phones and PDAs such as Razrs, Blackberrys, Blackberry Pearls, and Treos? Then read more

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Safety First

FitSugar — Wed, 06 Dec 2006 11:01:10 -0800

Whether you are a runner, walker, biker, climber, hiker, or just a person who doesn't sit on their butt all day, you've got to get a Road ID.

It's just good to be prepared in case of an accident. If you don't believe me, check out this testimonial. This guy was biking and got hit by a car. He couldn't speak, but his ankle ID had all of his info.

You can get up to 6 lines of text engraved on the stainless steel plate. Choose whether you want the Wrist, Shoe, Shoe Pouch, or Ankle ID.

Now you'll have your important info with you whenever you venture out. Each one is made with durable, water-resistant velcro, so it attaches easily. Plus the band acts as a reflector for an added safety bonus. Nice.

They're stylish and safe, and not too expensive at all. Each one is around $20. Even though I wouldn't put a price on safety, that's a pretty awesome deal.

Wed, 31 Dec 1969 16:00:00 -0800

Runner's High Is as Addictive as Opiates

FitSugar — Fri, 28 Aug 2009 03:00:17 -0700

If you're a runner, you're probably familiar with runner's high. You know - that energetic, overwhelmingly awesome feeling you experience after a workout that makes you feel like the happiest person alive. The feel-good sensations come when endorphins are released from your brain, and new research shows that a runner's high mimics the same sense of euphoria as drug use. So scientists at Tufts University set out to test whether the feeling a runner gets could be considered an addiction.

Instead of testing actual runners, the scientists tested rats. The 84 rodents were divided into two types of cages, ones with wheels and ones without. Over a week, the rats that had access to the wheel naturally increased how much they ran. On day nine, about half the group was only given access to food for one hour per day, while the others continued to have food all the time. The food-restricted rats began exercising even more, and also started to lose weight. All the rats were then given the drug Naloxone, a chemical compound that is often used to help drug abusers recover from addiction and immediately causes withdrawal symptoms. The biggest "gym rats" showed the greatest degree of withdrawal symptoms, while rats that couldn't exercise displayed fewer withdrawal symptoms.

The scientists concluded that the release of chemicals during exercise mimics the sensations morphine and heroin users feel. If a runner's high is similar to a high brought on by drugs, the researchers propose that exercise could be used as a replacement "drug" to help drug addicts recover. What do you think?