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.

Spring Running Tip: Prevent Blisters

FitSugar — Wed, 12 May 2010 07:00:00 PDT

Spring inspires many people to lace up their sneaks and hit the open road for their runs, but one thing you'll need to know is how to prevent blisters, and unwanted side-effect to running. Here are some tips to keep your feet happy and blister-free:

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.
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. I think I have to re-learn this tip once every Summer.
Get yourself a few pairs of wicking socks (not cotton). These will pull moisture away from your skin when your feet sweat. I like ones made by Teko and Darn Tough.
If your feet tend to sweat easily, 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

Another blister prevention method is to spray antiperspirant on your bare feet. No joke. Some runners swear by it.
If a certain part of your foot is prone to getting blisters, tape it up with sport tape, moleskin, or Blister Block.
If you end up with a nasty blister while on a run, definitely end your workout and get out of your sneaks ASAP to avoid irritating the area further. Then try these tipsto speed up recovery .

Spring Running Tip: Safety First

FitSugar — Fri, 09 May 2008 14:30:00 PDT

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.

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Spring Running Tip: Ease Into Your Outdoor Runs

FitSugar — Mon, 21 Apr 2008 16:00:00 PDT

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 PDT

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.

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Spring Running Tip: Set a Goal

FitSugar — Tue, 25 Mar 2008 12:30:00 PDT

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

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.

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Spring Running Tip: Prevent Knee Pain

FitSugar — Fri, 13 Apr 2007 03:00:00 PDT

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

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 PDT

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.

Tips For Springtime Running in the Rain

Kristen Hawley — Sat, 21 Apr 2012 21:06:20 PDT

Spring has sprung and that means moving off the treadmill and into the great outdoors. But since Spring often equals rain showers, an outdoor run could be nearly thwarted by weather. Don't be afraid of the rain - with a few simple adjustments to your normal routine you'll be on your way to a great run, elements and all.

Do not wear cotton. While comfortable, cotton shirts, shorts, socks, basically cotton anything soaks up water quickly, becoming heavy and generally uncomfortable. Stick to wicking materials, and finish your outfit with a waterproof top layer. Check out our Spring running must-haves for wicking gear and rain jackets.
Wear high(er) socks. Speaking of socks, since running in the rain can cause blisters, choose a pair of (non-cotton) socks that reach above your sneakers. I'm not prone to blisters, but one rainy run with too-short socks had me limping to the finish.

Check out the rest of the tips after the break.

Geek Grad: How to Land a Web Developer Job

Anna Monette Roberts — Tue, 15 May 2012 14:13:32 PDT

Tech-minded 2012 grads are eager to pursue a job in web or computer programming, named one of the year's top 10 best jobs. We spoke to a web development recruiter for tips on landing that first entry-level job. From the most important coding languages to industry expectations, check out these tips to get closer to your web developing dreams.

Education

Earn the degree: Almost all web developers have some sort of degree in computer science, whether that's an associate's or bachelor's degree. However, it's not necessary to pursue a career in web developing. What is important is becoming proficient in coding languages.
Learn coding languages outside of school: A solid computer science education is important, but mastering the ins and outs of coding requires time outside the classroom to teach yourself more than just the basics.
Develop your passions: Some developers are more visual and prefer front-end engineering (building visible products/creating code that runs in browsers) while others may prefer back-end engineering (writing the code on the server). Develop your skill set according to your interests; it'll get you through future long nights of coding!
Learn the languages: Front-end engineers should know HTML, CSS, and JavaScript. Back-end engineers are best off with PHP, Python, Ruby, Java, Database Skills, Sql, Drupal, Ruby, Django, Cake PHP, and Spring knowledge.

Click here to read more résumé tips and interview how-tos.