FitSugar

Spring Running: Transitioning From the Treadmill to the Road

FitSugar — Thu, 10 Mar 2011 15:45:20 PST

Spring just around the corner, so now is the time to hop off the treadmill and hit the open road. Exercising in fresh air is bound to make you happier, but it might be a little rougher on your joints since treadmills are more forgiving than concrete and asphalt. Plus, moving your run outdoors means you lose the assistance of the treadmill pulling your legs backward, so your body works harder striking the ground with a bit more zeal. I encourage you to get outside, but use these tips to make the transition as smooth as possible.

Ease into it. Move your runs outside gradually to allow your joints time to acclimate to the new running surface. I suggest adding one new outdoor run to your regimen each week decreasing the number of treadmill runs you do until all your runs are outside. If you run four times a week, the transition will take a month. Also, don't make your long run your first run outside.
You might feel slower. You might feel slower running outside with wind resistance, unpredictable road surfaces, and the challenge of propelling yourself forward off of solid ground. On the brighter side, you might be so inspired by the beauty of nature that you won't even notice your pace.

Keep on reading for more tips.

You Asked: Running in Polluted Air

FitSugar — Fri, 11 Dec 2009 08:07:37 PST

Hi FitSugar, Has the topic of running and pollution been raised recently? I live in Los Angeles and gave up running in the morning because my lungs would burn afterward and I'd be coughing the rest of the day. I wouldn't have the symptoms when I ran before rush hour, at night, or at the gym. I am a non-smoker, typically running 3-5 miles at an easy pace, 2-3 days per week. Have other readers had the same experience, or do you have some thoughts on avoiding pollution-related lung or heart damage for city runners? -Secondhand Smog Sucks

This is a great question, and one that extends to international proportions. Training in pollution was a huge topic during the Beijing 2008 Olympics due to the city's high level of air pollutants. Individuals noted that running in Beijing was a nightmare on the lungs, and many athletes refused to train there before the games. And though air pollution in Beijing is a whopping five times higher than the World Health Organization's standard, it got people thinking about what harmful effects they might be exposing themselves to when exercising outdoors.

To find out what risks are associated with exercising outdoors,

A Little More on the Treadmill vs. Running Outside Debate

FitSugar — Thu, 08 May 2008 05:30:00 PDT

We all have personal preferences: dark chocolate over milk, red wine over white, running outside over running on a treadmill. Wait! I like both hitting the pavement in my sneakers and chalking up miles on a treadmill. And it looks like variety is a good thing when it comes to where you choose to run. You shouldn't really place yourself too strongly in either camp.

Running outside definitely has its benefits, like boosting your mood and making you feel more invigorated than running indoors. You also burn about five percent more calories when running outside. Which makes sense since you have to contend with the elements (like wind – oh how I hate running into a headwind!), and you don't have the assistance of the treadmill belt pulling your legs back for you. Studies have also shown that when running on treadmills, we tend to go a bit slower than we would on a track.

To see the benefits of running on a treadmill just

read more. On the other hand, or should I say foot since we are talking about running, treadmills reduce the incidence of overuse injuries by up to 50 percent. Running stresses the legs, particularly the lower leg. Think shin splints and you will know what I mean. By preventing and decreasing overuse injuries, the treadmill can help keep you running for longer and possibly farther (even though you are not really moving forward). Once again the take home message is to mix it up. Treadmills, with their steady pace, work like a metronome on tempo runs. You set your pace a little past your comfort zone and the constant motion of the belt keeps you moving. Running outside is invigorating and a great way to see the world. So where do you fall in this debate? And have I convinced you to try running on the other side? Tell me in the comments section below. Source

Running on a Treadmill vs. Running Outdoors

FitSugar — Thu, 05 Apr 2007 08:45:00 PDT

You may opt to run on a treadmill because it is convenient but you may be choosing the treadmill because it is easier as well. Have you ever run three miles on a treadmill and thought, "That was a piece of cake," but then when you run three miles outside you think, "I thought I was in shape; that was so hard!"

The reason is that running on a treadmill is a lot different than running outdoors and here are several reasons why:

The rearward rolling treadmill belt offers help to your legs by pulling your feet back underneath your body, which means you could be exerting less energy to move your feet and legs than if you were running outdoors on a surface that doesn't give your legs momentum.
When you run on a treadmill, you do not have to overcome any kind of wind resistance, which means you'll use less energy than if you were running with wind resistance. More than just wind though, running indoors maintains or offers stable elements. Indoor runners avoid cold/hot air, rain or sand, gravel, dirt, natural increase/decrease in the gradients of the pavement and other outdoor obstacles. Your body’s natural efforts to acclimate itself to these varying elements requires much more energy than the flat, cushy treadmill surface.
Pace is steady on a treadmill because it runs on a set (or variable) speed and your body has ample time to adjust. When you run outdoors, it is a different story because you no longer have a machine keeping pace, so if you are not skilled at pacing yourself, you either under or overcompensate which could make you winded.

Fit's Tip: If you are training for a race, you definitely want to train outdoors to properly get your body (physically and mentally prepared).

Questions to Ask Yourself Before Buying a Yoga Mat

Jenny Sugar — Thu, 02 Feb 2012 02:36:43 PST

Buying a yoga mat is like buying a new pair of running sneakers. It takes careful consideration and research to find the right fit. Since there are hundreds to ~~confuse you~~ choose from, narrow down your search by asking these important questions.

How Much Do I Want to Spend?
Your budget is a huge factor in the mat you end up with. Do you have the dough to lay down for the priciest one on the market or are you happy buying a cheaper mat? The upside of buying a more expensive mat, like the Manduka PRO Black Magic ($104), is durability, which will actually save you money over time.

How Thick Do I Want It?
If you're new to the mat-buying scene, you might not realize that mats come in different thicknesses. A quarter-inch is the standard mat thickness, probably like the one you've borrowed from your studio. Think about how your body feels on this mat in certain poses where your bones are pressing into the floor. If you've felt discomfort, splurge on a thicker mat, but make sure it's also dense. A thick squishy mat makes balancing postures more difficult.

Keep reading for more things to consider when purchasing a new yoga mat.

Winter Running Woe: Numb Toes

Jenny Sugar — Wed, 01 Feb 2012 14:02:06 PST

If you'd rather skip a run than hit the treadmill, then there's no doubt you're continuing with your outdoor runs even through this brisk and snowy Winter weather. That doesn't mean you're not dealing with some discomfort along the way. I've given you some tips on how to beat burning lungs, but if it's your feet that are bothering you, here are some ways to avoid numb toes.

First, consider your socks. You can't get away with wearing the same thin, ankle-length wicking socks you sported in the warmer months. Splurge on some thicker knee-highs; socks made of wool will keep your feet warm and dry. Be sure your socks aren't too tight as that can cut off circulation (go up a size to be sure). You can also try compression socks to improve circulation in your feet and legs.

If you're already wearing thicker socks, you'll probably want to go up half a size in your sneaks to accommodate the extra fabric. If you don't, the snug fit of your shoe might be the sole cause of your tingling feeling. Choose sneakers designed for colder, wetter weather (think waterproof Gore-tex) to protect your toes from the snow. Tie your shoes slightly looser because as you warm up, your feet will swell, and too-tight laces can cause that annoying numb sensation.

Continue reading for more tips on avoiding numb feet.

Sweat and Tone! Cardio That Works Your Bum

Susi May — Mon, 30 Jan 2012 01:31:29 PST

Cardio is great for burning calories, but it can also help give you a shapely tush. Don't miss out on the potential to pull double duty in your workout.

Running: Hills are a great for building cardio endurance and toning your backside. Running on an incline targets the glutes and the hamstrings, so be sure to add hills to your outdoor runs. If you're more the treadmill type, use our rolling-hills treadmill workout.

Elliptical: If the elliptical is your cardio jam, work your glutes and hamstrings by focusing on the connection of your heel on the pedal. Pedaling backward also targets the back of your legs and butt, so remember to reverse direction often. Work the incline with this butt-toning elliptical workout.

Cardio Cycling: Sitting while biking won't do much for your booty, but once you stand to pedal, your glutes kick into action. Keep you butt over the bike seat while you lean forward to maximize the booty work.

Stairs: Think of the stair-climbing as a bunch of step-ups (a great strength-training move for toning the backside) strung together. As you climb the stairs, either on a StepMill or actual steps, your glute kicks into action. Put you mind where you want the action to be and actively engage your glutes as you straighten your leg while stepping up.

Your Winter Workout Woes - Answered!

Fitness Magazine — Tue, 10 Jan 2012 04:09:05 PST

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

Baby, it's cold outside! But for those of us training, sans gym membership, or just yearning for some fresh air, we can't let the chilly weather keep us from an outdoor workout. If you find your morning runs too cold, have achy joints, or just want to make it through a run without wiping out, we hear you! That's why we asked Dr. Scott Weiss, clinical director and owner of Bodhizone Physical Therapy, your burning cold-weather workout questions. Read on below to see how you can have a successful workout no matter what the weather.

The cold weather makes my joints hurt! What stretches can I do before a workout to stop constantly feeling sore?

If cold weather is making you sore, the worst thing to do is go and stretch since you're more likely to pull a muscle or tear some cartilage. In the cold weather, the key is total body warmth. Spend a little more time warming up, by adding 5 to 10 minutes to your normal warm-up routine. Stretching while your joints are warm will then enhance flexibility and range of motion while also reducing your chance of injury.

Sometimes when I go for a run in the Winter, my toes lose feeling. Why is this happening and how can I fix it?

Most of the time numb toes are a minor circulatory or footwear issue. Try making a fist with your toes, or do some calf raises to get the blood pumping. Once you get home, be sure to elevate your feet to relieve the pressure. If tingling persists, it could be something more serious (like frostbite), and you should contact a physician.

I'm terrified of black ice. What are some tips to avoid it?

Make sure you stay focused on the heel contact portion of the running cycle in icy conditions. Oftentimes, we don't think about how we are landing our feet, and if even slightly unbalanced while landing on ice, you risk falling. If you live in an especially icy area, consider trail shoes, which have a better grip.

Read on for more Winter workout solutions from Dr. Weiss.

More from FITNESS:

• Oops-Proof Your Workout

• Immunity-Boosting Tips to Stay Cold-Free This Winter

• Get the 2012 Best Body Ever Plan

Tips For Running In the Wind

Leta Shy — Fri, 13 May 2011 01:32:32 PDT

I love the treadmill, but now that the sun is out and the days are longer, I also love running around the park in the Spring. The air smells great, and I'm rewarded with great views once I huff and puff my way up the hillier parts of my route.

What I don't love so much, however, is the cold San Francisco air that's been blasting me while I run outside. I hate running into a headwind, especially if there's cold fog to go with it. Is the blustery Spring air also frustrating you? Here are some tips of dealing with the wind while you run.

Remember it's a fun challenge. Running inside can be easier because not only is the treadmill helping pull your feet back, but you don't have to deal with any varying elements likes uneven roads or crazy gusts of wind. But when you're outside battling it out with the wind, remembering that you are burning more calories and increasing your endurance with each step can help you learn to love it.
Dress for it. Make sure the gear you're wearing is wind-optimized. Wear running leggings or slim shorts, headbands that keep your ears nice and warm, a hairstyle that keeps your hair out of the way, and headphones that stay put even when the wind is whipping around you.
Head into the wind first. This is an especially good strategy when it's cold outside since it'll decrease your chances of frostbite, but even when it's not so cold outside, running into the wind still has its advantages - you'll be conquering the hardest part of your run when your energy is at its peak, and you won't feel so uncomfortable with chilly wind blowing on you while you sweat.

Are you a fan of running in the wind?

Come Inside For Cardio: 7 Treadmill Workouts For All Levels

Michele Foley — Sun, 01 Jan 2012 19:59:02 PST

While there's nothing quite like running outdoors, frosty temps can make it impossible to do. For those freezing days, there's the trusty treadmill. Whether you are a beginner runner or advanced, we've got the perfect treadmill workout for you. From a treadmill workout that mimics running up and down San Francisco hills to another that has you ascending a mountain, you'll swear you're actually running outside.

Getting Started: If you're new to running, try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time.
Woggle Workout: Once you're feeling a bit more comfortable on the treadmill, give this wogging workout a chance. This 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories.
Pyramid Intervals: Keep boredom at bay with this pyramid interval treadmill workout. By changing your running speed every minute, you'll also be winning the war against weight gain.

See the more advanced, calorie-busting treadmill workouts after the break!