FitSugar

Trail or Sidewalk? The Pros and Cons of Running on Different Surfaces

Leta Shy — Wed, 11 Jan 2012 16:28:56 PST

Body-wise, running can be a high-impact sport, which can mean achy joints, irritated tendons, and other running-related injuries. Many runners use various methods to try to lessen the impact of constantly striking the ground.

For many runners, that means choosing a soft surface. But while you may think that running on soft surfaces may help lower the strain on your body, this may not always be the case. An article from The New York Times says that runners who preferred softer surfaces don't necessarily have fewer injuries than those who ran on asphalt or concrete (and may have more, since softer surfaces can lead to accident-related injuries). In fact, some studies have shown that our bodies actually adapt to different surfaces no matter how hard they are, so the type of surface that we run on may not matter as much.

While the best running surface may be a personal preference, there are still benefits and drawbacks to each type. Whether you love to run on the street or on trails, check out the pros and cons of running on these surfaces after the break.

From Beginner to Expert: 4 Ways to Become a Better Runner

Leta Shy — Mon, 09 Jan 2012 17:42:26 PST

Have you got the running bug? If you've recently committed to a running program, it may seem like there's not much prep involved, except downloading your favorite playlist. Running is a popular pastime because it doesn't require much know-how to start - just pick out your shoes and go. But that doesn't mean that there isn't technique. Whether you're starting out or never thought twice about your regular runs, read on for tips on how to become a better runner.

Learn the basics: The barriers to entry may be low, but that doesn't mean running isn't a skill. If you are a beginner runner, pay attention to how you run. Listen to your gait - you shouldn't be running unevenly or hitting the ground hard. Read more tips on analyzing your running style here. And remember that mid- or forefoot-striking is best (as opposed to heel striking) for helping prevent injuries.

Read more tips on proper running after the break.

How to Tie Your Sneakers so the Laces Stay Put

Jenny Sugar — Wed, 07 Dec 2011 13:12:49 PST

Whether you're running, biking, hiking, or going for a brisk walk, nothing's more annoying (or potentially dangerous) than having your shoelaces come undone. You could go for the old standby - the double knot - but it's a pain to untie once you're ready to slip off your sneaks. I learned this trick from a running buddy and haven't looked back since. Check out this step-by-step guide to tying the perfect knot. If you remember how to tie your sneakers like you learned in kindergarten - with the two bunny ears - you're one step ahead.

6 Things I Always Do Before Heading Out For a Run

Jenny Sugar — Tue, 22 Nov 2011 12:18:35 PST

After noshing on a little preworkout snack I always do six things before heading outside for a run.

Check the weather: It may look like blue skies, but that can change any second, especially in Vermont. Before getting all layered up, I take a peek at my local forecast map to stay on the lookout for any precipitation or storms headed my way so I can dress accordingly or plan to run later.
Make sure my iPhone is charged: Since I love listening to music on speakerphone (it's safer than wearing earbuds), a charged iPhone is a must, but more importantly, I carry it with me on every outdoor run just in case I need to call for help (a morbid thought, I know, but better to be safe than sorry).
Hit the ladies room: Nothing is worse than that uncomfortable feeling of needing "to go" halfway through my run, so I always hit the loo one last time before heading out.

Continue reading to find out the other three things I always do before heading out for a run.

How to Buy the Right Running Shoe

Leta Shy — Tue, 22 Nov 2011 09:43:06 PST

Buying the right running shoe takes time. Finding a shoe that works with your running style and foot usually means an in-store visit to a running specialty store for expert advice.

A good running shoe store will look at your foot type, normal running distance, past or current injuries, pronation, foot length, and instep height, along with other parameters, says Lori Shannon, owner of women's running shoe store See Jane Run. And while there are several things you can ignore when shopping for a running shoe, there are still many things that matter for keeping your runs safe and injury-free. Nothing beats a personal consultation for finding the perfect fit, but we asked Lori for guidance anyone can use when looking for a running shoe. Here are more of her tips to consider.

Pay attention to fit: Every shoe (and foot) is different, but there are a few specifics that you should look for before the cashier rings up your pair. "The overall feel and fit is often overlooked but is extremely important. Some companies will insist that you are in a certain category - [like] stability, motion control, or cushioning - but those shoes may not feel good to you," Lori says. "This is an art, not a science. If you don’t like how they feel, then they are wrong for you."

One way to help ensure a good fit? Pick the right time to visit a shoe store. "If you run in the morning, get fitted in the morning," Lori says. And try to go to the store after your normal daily run. "Your feet change size during the day and how long your run, [so] if you do long runs, you should try on shoes after a long run. This will give you a better fit and help you keep your toenails."

Read on for more tips on buying the right running shoe.

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.

5 Things to Ignore When Buying Running Shoes

Heather Dale — Thu, 03 Nov 2011 09:06:20 PDT

Buying the right pair of running shoes can make or break your running experience. Since your shoes are what make initial contact with the surface you are running on - providing the support, cushioning, and durability you need to help you get through your runs - taking the time to find just the right pair is extremely important. Nowadays, the endless variety of shoe options can leave us overwhelmed, which is why it's necessary to cut out the fluff and get straight down to business. And when I say "fluff," I mean the following five things you shouldn't be concerned with when shopping for running shoes.

Color: "Color schmulor," says the girl who got asked by her boot-camp instructor why she chose to wear those particular shoes - shoes that provide zero support and hurt her feet. Her explanation? "Because I wanted a black pair, so I just ordered them online without knowing anything about them." (The trainer shakes his head and rolls his eyes.) Take this as a lesson, folks. Color really is schmulor. Having a shoe the fits perfectly and is designed for your running style should be your first and foremost concern. If the color speaks to you as well, double win!

Find out what else you should ignore.

Mistakes Runners Make on Race Day

Jenny Sugar — Wed, 02 Nov 2011 11:38:43 PDT

Whether you're signed up for your town's Turkey Trot 5K or a much longer distance (like this weekend's NYC Marathon!), you don't want to do anything on the big day that might cause discomfort while running - or worse, an injury. To ensure your best race, here are mistakes to avoid on race day.

Wearing Something New
Train in your race-day outfit during the weeks leading up to the race. I'm talking everything from your undies to your sports bra and your wicking socks to your hat. You want to make sure that what you're wearing is comfortable, breathable, and won't cause any irritation. Be sure to practice longer training runs in this outfit; sneakers that feel great after three miles might cause painful blisters by mile 12.

Eating Too Much or Not Enough
Your nerves might have your stomach in knots, but don't skip out on your prerace fuel. A few hours before the race, eat a meal of familiar foods that are easily digestible. Avoid a meal that is laden in fat and sugar - it won't give you sustained energy and may also cause stomach cramps. Like your outfit, food is something you can play around with during training. Find a meal that works for you by testing it out before going on a big training run. Hydration is key too. Drink 14 to 20 ounces of fluid two to three hours before you run rather than chugging an entire Nalgene 10 minutes before. Make sure you stay hydrated throughout the race, too.

Continue reading for more tips on what not to do on race day.

How to Breathe When Running

Heather Dale — Fri, 14 Oct 2011 14:57:35 PDT

Ever wonder why some days you feel like an energizer bunny and can keep running and running, while other days your legs feel like lead and you have zero stamina? Certainly the amount of sleep you got the night before, stress levels, and diet play a role in how you perform during your runs, but how you regulate your breath during your jogging session also effects your energy levels. Here's how to power your muscles with fresh oxygen on each stride.

Learn to breathe deeply: Your lungs are just a bit smaller than your ribcage, but we all tend to use just the top third of the lung. One reason being that, like all muscles, the intercostals, which run between the ribs, can get tight and inflexible, limiting the expansiveness of your lungs. When you take a deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. Learning to breathe this way helps you take in lots of oxygen while running, preventing dizziness and nausea. With a little training and some stretching you can breathe to your full potential to increase your endurance. Cross-training with noncardio workouts like yoga and Pilates can also help you learn to breathe from your diaphragm. Here are some tips for how to conquer diaphragmatic breathing.

Here's what else you can do to control your breathing during runs.

Rethink Your Hill Strategy

Susi May — Thu, 13 Oct 2011 16:53:22 PDT

There are plenty of benefits to running uphill, but when you're racing don't take that incline too fast. A new study from Down Under found that pushing the pace while running uphill can hurt you over the long haul. It tires you out and ultimately slows you down. Australian researchers also found that running hard up the incline prevented folks from going hard on the downhill side - a great place to pick up speed, and possibly gain time, since gravity is pulling along.

To prevent overtiring yourself, focus on maintaining your effort rather than maintaining your pace. Shorten your stride to downshift, just like a cyclist would, when you hit the hill. Taking the hills with a little less gusto than you did on your training runs will help with energy management, which is especially important when competing in longer distances - regular, prerace hill training is the time to push yourself. Hopefully running hard up inclines prior to race day will make the hills less daunting after crossing the start line.