FitSugar

Fit Tip: Change Up the Surface You Run On

FitSugar — Mon, 03 Aug 2009 03:30:00 -0700

If your main form of cardio is running, it's important to mix up both the distance and pace you run at. FitSugar reader cmd0610 also reminded me that another thing you want to switch up is the surface you run on.

Since different surfaces are more forgiving than others, they offer different challenges to our muscles. If you can help it, I don't advise running often on rigid and stiff concrete because it offers no shock absorption to your joints, but I do recommend alternating between softer surfaces such as grass, dirt trails, a spongy track, treadmill, even asphalt (on the street, not on the sidewalk). Also alternate between flat and bumpy surfaces, and those that are uphill or downhill because they'll challenge your coordination, and help you become a more efficient runner.

Which Running Surface Do You Prefer?

FitSugar — Wed, 26 Nov 2008 09:00:00 -0800

When it comes to walking or running, dirt trails are top on my list. I love that the surface is more forgiving on my joints, but I also love conquering the hills, and dodging rocks, sticks, and holes - it makes my workout feel like one huge obstacle course. I also prefer running in the woods because nothing compares to the tranquility of the trees. What about you?

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Taking it To the Streets After Running On a Treadmill

FitSugar — Tue, 26 Jun 2007 10:15:00 -0700

It is that time of year when folks move their workouts outside since the weather is so dang nice. If you have been running indoors on a treadmilll and are looking to move your runs outside there are a few things to take into consideration.

The surface of the treadmill is more forgiving to your joints so suddenly shifting all your runs outside can be jarring to your ankles, knees and hips. Try just taking one run outside per week for 2 or 3 weeks. Then add one run outside every 2 weeks. If you are training for a road race it is really important to start planning ahead and hitting the streets.
Running outside will have to run against wind resistance and the elements, which in the summer means heat, which requires more energy to run at the same speed as on a treadmill.
Keeping your pace outside might feel really different since stride for stride, running on the road requires more energy output to propel your body forward since on a treadmill, you are keeping up with the treadmill as it moves under your feet. Plus, on a treadmill the machine keeps you running at a certain pace and now you will have to monitor your own pace. I suggest using a heart rate monitor to help you keep track of your heart rate and time.
The smooth, flat surface of a treadmill is very predictable. Running on roads or trails trains your neuromuscular system to deal with unpredictable terrain like hills, banked surfaces, trails and uneven surfaces. Chances are high you will be looking down much more when running outside, especially if you are trail running.

Have fun taking your running to the streets. Remember, when running outside you need to be more aware of your surroundings since people, dogs, bikes and cars might be out on the road or trail too.

On the Surface of Things: Where to Run

FitSugar — Thu, 04 Jun 2009 10:00:00 -0700

While running on the sidewalk offers some serious safety features, like no cars, Cool Running has ranked it as the worst surface for running. Rock-hard concrete is hard on your joints since it provides zero shock absorption. Ideally, we should all run on grass or dirt trails, which are more gentle on our joints. If you're an urban runner, finding these surfaces for your regular runs can be a challenge. Asphalt is considerably more forgiving than concrete, which is why running in the street is preferable over the sidewalk. Remember if you run in the road to go against traffic, so you can see oncoming cars. I suggest mixing up your surfaces and searching for tracks in your area for at least one run a week. Tracks are great for interval practice too. Where do you usually run?

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Ankle Safety When Running on Soft Surfaces

FitSugar — Thu, 07 Jun 2007 09:30:00 -0700

If you've been taking your jogs outside now that the weather is turning warm, you may be encountering running on softer surfaces (grass, sand, uneven trails, etc). This is great because it adds variation to your workout, which means your muscles are working in new ways but there is a darker side to running on softer surfaces...

Running on soft surfaces can be easy on the knees, but can wreak havoc on the ankles. Especially if you haven't developed good ankle strength, you may end up with achy ankles since they are constantly working overtime to keep your whole body in balance while running on the uneven surface. That's a lot of work for a little part of your body, so follow these tips to keep your ankles happy on your next soft/uneven surface run:

Make sure to wear a good shoe that is made for motion control like the Ariel ($120.00, pictured above) by Brooks (buy it from brooksrunning.com).
Supplement your running with exercises that will strengthen the ankles like doing squats and lunges on the Bosu and/or calf raises on a balancing board. Or you can write the alphabet with your ankle.
Avoid slippery surfaces like mud if at all possible. Nothing kills an outdoor jog like turning (or spraining) your ankle.
If you're prone to ankle problems, you may want to try doing cardio that creates less stress on your ankles.

On The Surface of Things: Where to Run

FitSugar — Wed, 11 Jul 2007 17:15:00 -0700

Cool Running, the web site that brought you the ever popular Couch to 5K running program, has rated running surfaces. Why? In an attempt to help keep runners free of injuries - that's why. Running on rock hard surfaces like concrete, like sidewalks, is hard on the body. To protect your joints you want to look for surfaces that have shock absorbing qualities for the majority of your runs. Also, you should try to be consistent with your surface choice, an abrupt switch can lead to injuries.

Here are the surfaces listed in order of best to worst. The number to the right indicates their "grade" with 10 being the best and 1 being just plain awful:

Grass 9.5
Wood chips 9
Dirt 8
Cinder track 7.5
Track 7
Treadmill 6.5
Asphalt 6
Sand 4
Snow 2.5
Concrete 1

If, after reading the list, you decide to move your runs to asphalt, aka the street - BE CAREFUL. Run defensively! Run towards on coming traffic so you can see what is coming at you. Don't listen to music (or at least keep the volume low enough that you can hear the environment around you). Wear bright colors too so you are easily seen.

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Fit Tip: Keep Wipes in Your Mat Bag

FitSugar — Wed, 11 Mar 2009 12:00:00 -0700

When I envision practicing yoga, I think of deep breathing, calmness, melting tension, and an open body and mind. All those good things can quickly turn bad if you lower your face to your mat in Child's Pose and get a whiff of funkiness. Then when you realize the horrid aroma is emanating from your own mat, you may want to roll it up and head out the door. This is the whole reason you bought your own mat in the first place - to avoid contact with germs, bacteria, dirt, and overall stinkiness. If you have a hard time remembering to air out your mat at home, here's an easy solution. Get in the habit of keeping a package of all natural wipes in your mat bag. I like these lavender scented surface wipes from Mrs. Meyers ($4 for 24). They don't take up much room in your mat bag, and it only takes one minute to wipe down your mat to get rid of the sweat, dust, dead skins cells, and germs that can make your mat smell or make you sick. Let it air dry while you change into your clothes. Then roll your mat up, slip it into your mat bag, and your it will be fresh and clean for your next yoga or Pilates class.

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Go Naked and Wipe Up Germs

FitSugar — Tue, 27 Mar 2007 02:00:00 -0700

I am not always a germ-a-phone, really I'm not. However, when it comes to certain things I can't help but get a little nervous about the germs lurking on their surfaces.

Take gym equipment for example, and I am talking about a regular gym - not a naked gym. While I am sure everyone knows that they should wipe off a machine when you're done with it, hardly anyone does. It just grosses me out. I usually carry a few wipes around with me because the gym often runs out or they are out of the way and it's just easier if I have a few with me. Problem is, holding on to those chemical-laden wipes can really do a number on the skin on your hands, and since it's engagement week and all, no on wants dry looking hands. I have recently been using Method's go naked Surface Wipes ($4.00) at the gym and I love them! They are dye and perfume free, nontoxic and mild but effective. Your hands don't feel or smell from them yet you can wipe down the equipment as you go. Buy them directly from MethodHome.com or they're available at Target stores nationwide. Keep in mind, they are great for wiping down everything, like your desk, not just sweaty gym equipment.

Right now I throw a few in zip lock baggies to put in my gym bag, so I am keeping my fingers crossed that they come out with a travel pack soon!

Prevent Shin Splints With Toe Lifts

FitSugar — Thu, 12 Nov 2009 12:30:05 -0800

Since the weather is getting chillier, many of you might be moving your runs indoors. From my experience, switching running surfaces always takes some time to get used to, and shin splint pain has often been a symptom of adjustment. To prevent soreness in the front of your lower leg, here's an exercise recommended by Runner's World you can do any time you're sitting to strengthen your shins and increase flexibility.

The photo just demonstrates one exercise so to see a variation of the toe lift read more.

Sit tall in a chair with knees bent 90 degrees, and your feet flat on the floor.
Keep your right heel on the ground, and gently raise your right forefoot up. Lift it back toward your shin as far as you can, and then lower it back to the ground. Repeat 10 times with each foot.
Here's another variation. From the same position, lift your right forefoot up and trace the letter "J" in the air with your foot. Return it back to the ground. Complete 10 lifts with each foot.

Gear Review: Nike ACG Wildedge GTX Shoe

FitSugar — Thu, 29 Oct 2009 09:00:23 -0700

I'm a big fan of Nike's All Condition Gear (ACG) line. If you're into climbing, hiking, or trail running, this shoe line has something for you. When at the Nike store recently, I noticed that my Wildedge approach shoes are now on sale. This shoe, a mixture of a hiking boot and climbing shoe, is now $65, marked down from $110.

This year marks the 20th anniversary of Nike's ACG line and to celebrate it, Nike rolled out some pretty cool versions of the Wildedge shoe - a modern twist on the vintage Wildwood shoe that was popular in the '90s. I was immediately drawn to the line because of all the cool colors offered. Most hiking and approach shoes are pretty boring and come in two colors - all-over brown or green. Although I did settle on the ones that have brown and green in them, I think the colors are a lot brighter and flashier than any other hiking shoe I've seen. I also love the fluorescent pink swoosh on the side.

To see how these shoes perform, read more.

Along with being aesthetically pleasing, the Wildedge shoes perform well, and after trekking in them for over six months, I have to say I am a happy customer. The shoes are really lightweight and waterproof, two things that are important to me when backpacking. What I'm most impressed with is the sticky sole, which provides major traction with its .44 sticky rubber, creating a surface that grips onto whatever I'm hiking up. They're also super comfortable - I've hiked in these shoes for hours with no complaints, and even did an hour on the treadmill with them when I accidentally brought the wrong shoes to the gym.