FitSugar

Spring Running: Transitioning From the Treadmill to the Road

FitSugar — Fri, 20 Mar 2009 08:00:00 -0700

You must be loving this warmer weather right about now, so you can turn off that treadmill and hit the open road. Before you make the switch to completely running outside, keep these tips in mind.

Ease into your outdoor runs gradually by doing one run outside per week, and the rest of your runs on a treadmill. As you feel ready, do two runs outside, etc., until you're comfortable fully switching to the streets. Be patient with your body and realize that this transition period can take up to two months.

For the other tips read more.

Run at a slower pace than you were moving on the treadmill. Let your feet and the rest of your body get used to the sometimes unpredictable surface, the wind resistance, the sunshine, and the challenge of propelling yourself forward.
Run shorter distances for the same reasons. I know the fresh air will inspire you to run run run, but you don't want to risk injuring yourself.
Don't head out in a new set of gleaming white Spring running sneaks just yet. Let's introduce your feet to one thing at a time here, starting with the road, and then you can ease into breaking in a new pair of kicks.
If you can, start off on a dirt trail or a spongy outdoor track, since these surfaces offer more cushioning than pavement.
Stick to flat surfaces in the beginning, and gradually add in some uphills and downhills.
If you're venturing far from home, run with a buddy, an ID, and a cellphone for safety.
Don't forget the sunscreen, and wear sunglasses to protect your eyes.
Just like you do after a run on the treadmill, stretch after your outdoor run.

Spring Running Tip: Safety First

FitSugar — Fri, 09 May 2008 14:30:00 -0700

Now that the days are warmer and longer, it's a great time to take your runs outdoors. Be sure to always keep your safety in mind when running this Spring, especially when you're running alongside vehicles. Check out a few tips for running on the street or sidewalk:

Run with a buddy.
If you'll be running alone, make sure someone else knows that you're running along with your route and estimated duration.
If possible, try to run in familiar areas without a lot of vehicle traffic.
Wear sunscreen.
Before crossing streets in front of cars, make sure it's fully stopped and make eye contact with the driver to ensure they see you.

Source

Spring Running Tip: Ease Into Your Outdoor Runs

FitSugar — Mon, 21 Apr 2008 16:00:00 -0700

If you've been running all Winter on the treadmill at your gym, you must be psyched to hit the pavement or trail outside. The warm weather may inspire you to lace up your sneaks and continue the same running routine, but remember that running outside is a lot different than running on a treadmill. The moving belt on a treadmill helps you out a bit by pulling your feet back for you, which means you're exerting less energy. I also find that the even pace the treadmill creates is easier to follow and because it's harder to keep my own pace steady when running outside, I end up running faster than I should and get tired before my workout is finished. Plus there are natural obstacles to deal with like heat, wind resistance, rain, rocks, puddles, tree branches, bugs, and hills.

Please don't think I'm discouraging you from running outdoors. Definitely be excited about it, but remember to ease into your runs in the beginning, and don't be so hard on yourself. If you're used to jogging 10-minute miles on a treadmill for 30 minutes, maybe you decrease your speed on your first few runs. Or you can maintain your speed, but run for only 20 minutes. Give your body time to adjust to running outdoors, and gradually work your way up to what you were doing on the treadmill.

Source

Spring Running Tip: Find a Running Group

FitSugar — Mon, 14 Apr 2008 12:30:00 -0700

Even though the weather is warming up and flowers are blooming, some days I find it hard to motivate myself to get out and go for a run. You too? So why not find a running group or club in your area? I just discovered this great resource on the Cool Running website. It has a list of all the US states, so you just click on your state and it tells you about the running clubs and associations near you. Depending on the group you choose, they run for different reasons - for fun and for exercise. Some groups organize track workouts, group runs, races, and trainings for marathons.

Running with a group of people is not only a great way to get you moving, but you'll also make friends who have similar interests as you and learn a ton about running.

Source

Spring Running Tip: Set a Goal

FitSugar — Tue, 25 Mar 2008 12:30:00 -0700

Maybe you're new to running, or maybe you've been running for years. Whatever your experience is, everyone can benefit from setting a goal. Try to make reasonable goals that you know you can someday attain. They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved. Here are some ideas for personal goals you can set for yourself.

Run a specific distance: Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.
Run for a specific amount of time: If you are just starting out, set a goal of let's say 5 minutes. As you run more often and build up your endurance, you can increase the amount of time.
Run at a certain pace or run faster: For some people, speed is important to them. You can challenge yourself to run faster at a consistant rate.
Run to burn calories: If you're running to lose weight, you may want to measure how many calories you're burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned per workout. Some pedometers and heart rate monitors may also give you that kind of info.
Run to raise your target heart rate: Maybe you're running to improve your heart health and circulation. You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals? Then read more.

Run more often: If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to two or four times a week. Make sure you can fit it into your work or family schedule.
Train for a race: This year I'm setting the goal to sign up for a 10K. There are tons of races, half-marathons, and marathons out there - just check the races in your area to find one that's right for you.

Fit's Tip: Keep track of your workouts and your goals with a fitness journal.

Source

Spring Running Tip: Prevent Blisters

FitSugar — Tue, 24 Apr 2007 02:00:00 -0700

Running or jogging can be tough on your tootsies - especially if you run outside. Here are some tips to keep your feet happy:

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.

Go to a sneaker store that has a treadmill so you can try them before you buy them. No treadmill in the store? - then run around inside. You'll feel a little silly, but when you go for that first run in your new shoes, you'll be glad you tried them out.
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.
Get yourself a few pairs of wicking socks (not cotton) - these will pull moisture away from your skin when your feet sweat. They also make blister-proof socks. Check out these made by Thorlo.
To prevent blisters, 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 read more

Another blister prevention method is to spray antiperspirant on your bare feet.
If a certain part of your foot is prone to getting blisters, tape it up with sport tape, or use mole skin.
To help prevent and heal blisters, check out Blister Block - it's like thick, rubbery, extra skin that you can apply anywhere. It cushions and protects your feet, especially on long runs.

Source

Spring Running Tip: Prevent Knee Pain

FitSugar — Fri, 13 Apr 2007 03:00:00 -0700

Whether you are hitting the treadmill or the trails outside, knee pain or injury is always on a runner's mind. Here are some preventative tips:

Warm up!! Stretch and do some warm-up exercises like Sun Salutations before you run. If you run in the early morning, take a hot shower first to help warm up your muscles.
If you run outside opt for a dirt path. The softer terrain is easier on your joints.
Avoid running downhill if you can, since running down an incline can really do damage to your knees and shins. If you do indeed find yourself running up a hill (which is great), run down the other side in a switch back, zig-zag pattern. Going diagonally decreases the stress to the knee joint.
Make sure your sneakers are appropriate for your foot type. If you have high arches or are flat-footed, you'll need more support.
Make sure your sneaks are not too old or worn out. If you can't remember when you bought your last pair of kicks, chances are, it's time for some new ones. You can also do the twist test.

Want to see what else? Then read more

If your knees are hurting you right now, you may have some microscopic tears in your muscles or tendons. Take a little break from running. To keep up your cardio routine, swim, walk, or hop on an elliptical trainer.
Stretch out your hamstrings, quads and calves before running hard (jog for about 5 minutes and then stretch) and after running. If these muscles are tight, they'll put pressure on your knee.
When you're not running, trade your high heels in for some supportive flats.

Spring Running Tip: Get a Running Buddy

FitSugar — Wed, 04 Apr 2007 10:15:00 -0700

You and I both know that there's safety in numbers. Not only is running with someone a great way to protect each other from harm or get help in case of an emergency, but it's also a great way to stay motivated if you're trying to get in shape.

Having the desire to be a healthier, happier you is an awesome way to live, but no one ever said you had to do it alone. So this Spring, get yourself a running buddy. It could be a close friend or relative who shares the same goals of wanting to be healthier. Or maybe it's someone you met at the gym that shares your love of running. Make sure you share a similar lifestyle schedule, like you both work 9-5 and can exercise after or before work.

You also want to make sure that she shares your wellness goals - If you plan to run on Sunday mornings, you don't want your running buddy calling you up to suggest brunch instead.

When you do find your running buddy (or buddies), determine together your running schedule. Plan out what days work for you both, and what times you prefer to exercise. Once your running schedule is set, you'll be able to inspire each other to stick to it.

Fit's Tips: Set a reasonable goal you both can meet. Start off with one day a week, and then if it's working with your schedules, add another day or two. It's a great time to work your heart and muscles, release stress and tension, discuss healthy recipes, or vent about your problems. It's multi-tasking at its best.

Spring Running Tip: Set a Goal

FitSugar — Wed, 21 Mar 2007 03:30:00 -0700

Maybe you're new to running, or maybe you've been running for years. Whatever your experience is, everyone can benefit from setting a goal. Here are some ideas for personal goals you can set for yourself. I recommend that you make them reasonable. They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved.

Run a specific distance - Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.

Run for a specific amount of time - If you are just starting out, set a goal of let's say 5 minutes. As you run more often, and build up your endurance, you can increase the amount of time.
Run at a certain pace or run faster) - For some people, their speed is important to them. You can challenge yourself to run faster at a constant rate.
Run to burn calories - If you're running to lose weight, you may want to measure how many calories you're burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned. Some pedometers will also give that kind of info, as do heart rate monitors.
Run to raise your target heart rate - Maybe you're running to improve your heart health and circulation. You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals? Then read more

Run more often - If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to twice or four times a week. Make sure you can fit it into your work or family schedule.
Train for a race - This year I'm setting the goal to sign up for a 5K. There are tons of races, half-marathons and marathons out there - just check the races in your area to find one that's right for you.

Fit's Tips: Once you set a goal, and then accomplish it, make sure you celebrate in some healthy way. Buy yourself a new sports bra or new music to run to. You'll feel much better about treating yourself in a way that supports your active lifestyle.

Spring Running Tip: Pepper Spray

FitSugar — Tue, 10 Apr 2007 02:30:00 -0700

Woman have to be careful when running alone outside. It's an unfortunate fact of life. Now that the weather is beginning to warm up, you might have that motivating itch to run outside.

Of course running with a friend is always a safer choice than running by yourself, but if you're like me, you can't always coordinate with your friend. Exercising is also a time for me to be alone with my thoughts, so running with someone would defeat the whole purpose.

Some women feel safer running with some protection. Check out this pepper spray for active women. It has a velcro strap so you can attach it to your clothes. Or, you can even wrap it around your palm in case you need to make a quick response.

Pepper spray is non-toxic, so it won't cause any permanent damage, but it is hot. It's made from cayenne peppers and contains 15% of capsaicin, the heat creating substance found in the peppers. It can fire up to a distance of 18 feet, and the effects can last up to an hour. Each holder can spray about 20-25 1-second bursts.

Fit's Tips: You can order one for $10.50 or 3 for $29.25. It's a small price to pay for your peace of mind.