FitSugar

You Asked: Running in Polluted Air

FitSugar — Fri, 11 Dec 2009 08:07:37 -0800

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, read more.

Even though the United States adheres to strict air quality standards, exercising outdoors may be risky. Air quality varies from city to city, and since athletes breathe with "particular vigor and oomph," this might be especially harmful in cities with poorer air quality, like Los Angeles. As reported by the New York Times:

Dr. Kenneth Rundell, the director of the Human Performance Laboratory at Marywood University in Scranton, Pennsylvania, said, "Athletes typically take in 10 to 20 times as much air," and thus pollutants, with every breath as sedentary people do.

Despite this news, experts say that you shouldn't stop running outside. The good news is that the risks associated with air pollution are small compared with the damages associated with "cardiovascular risk factors such as smoking, obesity, or high blood pressure." Instead, limit your exposure to air pollutants: avoid running at rush hour and keep as far away from traffic as possible. Also, stay away from any areas where exhaust may be an issue. Because ozone levels are at their lowest when the sun goes down, work out at night or during early morning hours.

And while the short term effects of air pollution fall in line with what you describe - burning lungs or eyes, coughing, and chest tightness - the long-term effects (especially in relation to low-level exposure) are a new area of study with spotty data. The EPA does warn that constant exposure to "dust, fuel combustion, power plants, and diesel buses and trucks" can cause significant health problems like chronic bronchitis or asthma.

To be extra safe, check your local air quality forecast before heading out. If air quality is poor, make that a day to exercise indoors. Keep in mind that when exercising outdoors you breathe in a lot more pollutants than otherwise so consider keeping workouts inside if air quality is ranked as "unhealthy for sensitive groups," and most definitely if it falls below this level.

Two Winter Running Essentials

FitSugar — Fri, 12 Feb 2010 12:00:22 -0800

If a little cold, snow, and ice won't keep you from running outside, then I'm with you. Nothing beats Winter running, because it feels so good to breathe in the cool, crisp air. Plus you hardly ever have to worry about overheating, like you do in the Summer. You do need to outfit yourself with some quality gear in order to stay warm and dry. Here are two essentials I don't head outside for a run without.

For my noggin, I'm in love with the Smartwool Basic Cuffed Beanie ($25). Your head loses a lot of heat, so you need to keep it warm while running in the Winter air. Wear a hat that's too thick or warm, and you'll end up sweating and your head will freeze. On the other hand, if you wear a hat that's too thin, you'll end up with a cold head, and for me, that translates to a headache. This Smartwool Beanie, made of a double layer of merino wool, is thick enough to warm your head and ears, but the wool wicks moisture away from your scalp and forehead in case you start to sweat. If you get really hot, this hat is so flexible, you can easily ball it up and stuff it in your pocket. Not a fan of purple? It also comes in other colors: black, white, and stripes.

Check out my new favorite running mittens when you read more.

I used to wear lightweight fleece-lined running gloves from Outdoor Research, but on super chilly days, I'd end up balling my hands up inside to keep my fingers warm. Then I discovered that OR makes lightweight mittens. They sent me a pair of PL 400 Mitts ($35) to try, and as soon as I slipped then on, my hands instantly felt warm and cozy. They're lined with a double layer of fleece, so they're extra warm for bitterly cold days. These mitts are actually meant to be liners for ski or snowboarding mittens, but they work great on their own for Winter running. My hands stayed completely toasty, and toward the end of my run, my palms even started to sweat a little. So I took them off and used the hand clips to attach the mittens to each other so they wouldn't get lost. I love the handy loops sewn to the opening of each mitten to make them easier to pull on. Another great feature is that the outer palm of each mitten and thumb has silicone grippy stuff on it, so you can easily pick up your iPod if it falls or hold on to your dog's leash.

All you Winter runners out there will love these two pieces of gear. If you're struggling with the simple act of staying warm and dry, these two essentials have got you covered. Love running no matter the weather? Then join RunningSugar our community group dedicated to running.

Two Winter Running Essentials

FitSugar — Fri, 12 Feb 2010 12:00:22 -0800

Check out my new favorite running mittens when you read more.

Running Newbie with pace issues

jendavisdodd — Thu, 18 Mar 2010 18:08:45 -0700

Pls help. I started running in November for fitness and weight loss. I've been running on a treadmill the whole time--except for my first 5k last weekend.
Now that the weather is warming up and I have experienced the difference between outdoor and indoor running, I'm running outdoors more often. The issue is I cannot pace myself.
I was managing 5.2 mph for a full 3.25 miles on the treadmill leading up to the race. And I finished the 5k in 37.20, faster than my treadmill pace, though I did have to walk a bit. Now on my outdoor runs I cannot find a happy pace.
I have tried loading my iPod with songs with a certain bpm, which works perfectly on the treadmill. But I had my worst run yet after work today.
I could tell I was starting a bit too fast, but couldn't really figure out how to slow myself down and ended up walking--and mentally kicking myself--for a lot of my 3 miles tonight.
Any good hints for finding my happy pace outside--as quickly as possible? My playlist doesn't seem to be working. Is there a good watch for this?
Any and all suggestions will be gratefully accepted and carefully considered.

Favorite New Workout!

caffeinecaptain — Thu, 25 Feb 2010 10:44:21 -0800

This is my first blog post in the fit for 2010 challenge! I workout at a gym, but lately I've been getting a little bored with the elliptical and treadmill. I was thinking about the dryland training I used to participate in for ski racing, so I found a local park with a track and a small workout playground (a playground with pull up bars and such) and starting looking for exercises that I could do outdoors. I downloaded some plyometric routines, and then some of the circuit routines here on fitsugar. I placed them in a binder that is weather durable and headed to the park! Its a bit of a commute, but I've been going two times a week and for a couple of hours and doing a mix of running, strength training, bounding, and yoga. I find it diverse and really peaceful because even when there are others there it doesnt have the stuffy feeling of the gym.
_cc_

Share A Workout

andarms — Wed, 24 Feb 2010 09:44:29 -0800

I'm not gonna lie. I wish I were able to attend group classes or get an individualized personal training workout, but I don't have the time nor budget. So, what do I use to my full advantage? The great outdoors and my collection of workout DVDs!

This week, I have been alternating my Biggest Loser Cardio Max DVD and Jillian Michael's 30 Day Shred every other day in the morning. After the workout, I do strength moves with my 5lb weights every other day: bicep curls, tricep kickbacks, lateral shoulder raises... and basically any movement that gives my arm muscles a nice little burn! I do 2 sets of 20 each. Later on in the late afternoon/early evening, I do a 30 minute 2.6 mile run at a speed of about 5.0 on the hills surrounding my neighborhood.

I am aiming to incorporate my pilates and yoga DVDs in sometime before bedtime, because they always leave my body nice and relaxed.

AnnaLynne McCord Is Bikini Ready

FitSugar — Tue, 23 Feb 2010 11:00:23 -0800

AnnaLynne McCord looks like she's ready to hit the beach in Shape's March issue. In the magazine, the 22-year-old 90210 starlet shares with readers her eating and exercising tips. AnnaLynne's advice is really easy to follow and even leaves a little room for indulgence. Her vice? Taco Bell Mexican pizzas. Given her svelte body, the pizzas don't look like they're doing much harm - must be her three-hour hikes through Runyon Canyon in Los Angeles. Here are some of the highlights:

Don't always clean your plate. AnnaLynne has learned to finish eating when she's full, even if there's still food on her plate. It's a technique she learned from her mother, who lost 45 pounds following The Weigh Down Diet. "The author studied the habits of thin people and discovered that when they're done eating, they wrap up their leftovers instead of just finishing whatever they were served."
Make a fitness date with a friend. "With my unpredictable work hours, I rarely have time to exercise and have fun, so my idea of a good workout is to mix them both. I love being outdoors, playing beach tennis, going for runs in the sand, or doing a three-hour hike with my best girlfriend, Mieko."

To see more of AnnaLynne's tips, read more.

Start cooking. Because of her schedule, AnnaLynne doesn't get to cook as much as she wants but takes every opportunity that she can get. Cooking at home is the one way you know you're getting a healthy meal. A dish that Annalynne loves to cook is citrus marinated herb-chicken with spinach and fettuccine."I love this meal because it's simple and ready in 30 minutes."
You don't need to spend money to look good. "When I first moved to L.A., I didn't have a lot of money to join a gym or take classes, so I improvised. My sister and I went to the library and looked over their DVD collection and discovered Neena and Veena, these Egyptian twins who have a whole series of belly dancing routines. We did them all. When you're shaking your booty," she says, "you can't help but feel beautiful and sexy."

Apolo Ohno Opens Up to Fans Via Twitter

FitSugar — Mon, 22 Feb 2010 14:15:37 -0800

This afternoon I was lucky enough to participate in an interview session with the most decorated American athlete in Winter Olympic history - seven-time medalist Apolo Ohno. The speed skater was nice enough to field questions live via Twitter from his 100,000+ followers (including me!) before heading back onto the ice to train. Gotta love technology!

During the interview I learned that Apolo relaxes before a race by obsessively yawning (it also gives his lungs a bit of extra oxygen) and that despite his appearance in a McDonald's commercial, he hasn't been munching on Big Macs during the games. Check out what else I learned about the champion below.

There are no words to describe winning a medal. Apolo is nothing but smiles during the medal ceremony, saying that there's no way to really explain what it's like being up there. "[I have] many thoughts and emotions [running through my head]," says Apolo. "It's an honor to stand on that podium."
When it comes to working out, Apolo is a man of nature. Apolo's favorite way to exercise is to be outdoors, saying, "Nature is sacred!" On the top of his list is running (btw, Apolo is a sneaker freak) and biking. He also stays in shape by doing squats and leg presses.

To find out what Apolo's hidden talent is and how Team USA trains for the Olympics, read more.

Even a champion gets nervous. Even though he has a face that reflects cool determination, Apolo is only human. "Yes I get nervous - I embrace it, it's natural," confesses Apolo. "Although, these Olympics I've been very relaxed. More anxious!"
Short-track skating takes a lot of training. Apolo says that speed skating is a tough sport, and to stay on top of its game, Team USA does "tons of cross training. Weights, running, biking, jumps, hiking - you name it!"
Watch out for his other hidden talent. Besides blowing your mind on the ice, Apolo confesses that most people don't know that he has a secret talent for . . . poker! "I'm a hustler on the poker table and roulette calls my name, LOL!"

Gear Review: Icebreaker GT260 Rapid Leggings

FitSugar — Tue, 16 Feb 2010 14:46:32 -0800

When it comes to working out or playing on the weekends, I'm an outdoors girl. Where I live, it never gets too cold during the Winter, but in Tahoe or Yosemite - my weekend getaway spots - it can be downright frigid. That's why I was stoked to try out a new pair of leggings on my Valentine's Day climbing trip.

Rock climbing when you're cold is not fun. It can be really difficult to get through a climb when your joints lock up or you have tight muscles because of chilly weather conditions, but you don't want to weigh yourself down with heavy clothes either. Keeping warm was really important to me since Yosemite was hit with some major snowfall in the last few weeks. As is the case with most Winter sports, layering is key. The GT260 Rapid Leggings ($78) that Icebreaker sent my way looked like they would be exactly what I needed.

To see what I thought of them, read more.

Icebreaker's GT line was designed especially with people like me in mind. It's the most athletic and technical line the company has, and it's geared toward individuals who do a lot of cold-weather exercising or mountain sports like climbing, hiking, mountain biking, skiing, and trail running. Specifically, the 260 line is the warmest and most breathable of the high-performance GT line. Compared to the Helly Hansen leggings I usually wear, I immediately felt the difference when putting on the Icebreaker Rapid Leggings.

They're made from merino wool so they were exceptionally soft and warm from the get-go but not itchy like other wool leggings I've worn. My first experience climbing in them was wearing them under a pair of nylon capris on a pretty chilly Saturday morning. I felt insulated in the leggings but could still move around freely and never felt constricted. I wasn't hot in them either, which is really important to me when I'm exercising. During the times I was sweating from my climbs, the material stayed dry and almost had a cooling effect. I wore the leggings the entire weekend and they kept their shape, never got moist, and didn't smell gross either. (According to the Icebreaker website, the line is made from odor blocking materials, and you can go months without washing them.) I also wore the leggings under jeans and they didn't feel bulky at all. For those of you living in really cold conditions, these leggings would make a great everyday baselayer. There's also reflective branding on the leggings, which is helpful if you want to wear them alone for a run.

My only gripe with the leggings are the sizing. I tend to be a pretty true size medium, but on me, the leggings were way too long. If you do decide to invest in a pair, I would go for a size smaller than what you'd normally buy. Overall, they were great and delivered exactly what I needed. Based on this, I might get myself an Icebreaker hoodie next.

50 Cheap Date Ideas

PinkNC — Wed, 10 Feb 2010 07:17:05 -0800

Discount Dating

A lighter wallet is no excuse to turn date night into a luxury. Get out of your sweatpants, put down the cold pizza, and check out these 51 budget-friendly date ideas that will get you off the couch and into each other's pants.

Get on thin ice. Depending on the weather, head to an indoor or outdoor ice-skating rink - it's the perfect excuse to hold hands, "accidentally" fall on top of each other, and grab a cup of hot chocolate and cozy up to each other to keep warm.

Skip the pricey wine bar and grab a few beers at your local dive bar. Make sure you pick a place with a pool table or dartboard set up, and challenge him to a few games. Loser owes the winner a song on the jukebox.

He may hate to shop, but he'll end up thanking you if you drag him to a flea market. There's something for everyone and plenty of things you never knew existed - you might even discover he has a hobby or weird collection you didn't know about!

Settle in for a night of pampering: No pricey spa required. Use your empty wallets as an excuse to stay in - and up - all night. Run a bubble bath and then treat each other to full-body massages. Sleep in the next day.

Get an adrenaline rush at the roller-skating rink. As long as you don't mind being the oldest people there who aren't chaperoning their children, it's a great way to have fun and let loose with each other. Top it off with a bowl of ice cream when you get home.

Play house: Dress up in your most serious grownup outfit and leave your tiny apartment to visit some open houses. Spend the day arguing over where you would put the love seat, discussing the difference between eggshell and ecru paint, and giggling over strangers' hideous decorating choices.

Does he drive you up a wall sometimes? He probably feels the same way about you, so put on your sneakers and head to an indoor rock-climbing gym. Challenge him to a race to the top and relieve sore muscles with a hot shower together afterward. Just try not to gloat too much about beating him.

Celebrate the first snow of winter with a day of sledding. Pick a hilly spot in your town and use garbage can lids as makeshift sleds. Wear a bike helmet to up the dorky fun factor, and celebrate living through the experience with a cup of hot cocoa.

Spend the day picking fruit at a local farm, either one-on-one or with a few couples you know - the more the merrier. Once you've picked all the apples you can carry back to the car, get creative in the kitchen and think up some recipes with the fruit you picked. Judge each other's creations, Top Chef style.

Plan a trip. You might need to save up for awhile, but that doesn't mean you can't daydream. Plan your dream vacation with each other - it might be the incentive you need to start putting your loose change in the piggy bank.

Challenge your guy to a little friendly competition and surprise him by taking him to a rifle range. After each round, compare your targets - loser buys the next round of bullets; winner gets gloating privileges.

Spice up your movie-night routine by finding a drive-in movie theater. Stop at the supermarket on your way to load up on your favorite snacks, and bring blankets and pillows to make the car extra cozy. Let him pick the movie - you'll get points for being easygoing, even though you know you'll probably miss most of the movie.

The easiest way to booze it up on the cheap? Take a tour of a winery or brewery, and pick up some wine facts for your next dinner party while getting tipsy.

Dying to see a musical or play but can't afford the tickets? Call around to see if you can buy tickets to the dress rehearsal instead - you'll pay a fraction of the price for the same experience.

Wherever you live, chances are there are local bands dying for an audience. Check out MySpace for bands in your area and go to a show. Alternate with your guy on who gets to pick the band so that you both get a chance to enjoy your favorite music genres, and save cash on booze by bringing a flask.

Head to the bookstore and walk through the aisles together, showing each other your favorite books, bonding over the books you both hated, and flipping through a Kama Sutra book for ideas for later.

Bowl him over at the bowling alley. Psych him out by reminding him of how many gross people wore his shoes before him, and don't forget to program his sugary-sweet nickname ("Muffin Face") onto the computerized scoreboard instead of his real name.

Show him your rugged side and build something together. Ask him to help you build something like a coffee table or dresser for your place - he'll be psyched that you asked him, just as long as you can bite your tongue when the table he puts together falls apart the moment you set your cup of coffee down.

Appeal to his inner child (it shouldn't be too hard to tap into) and buy tickets for a carnival. Embrace the cheesiness - share cotton candy, let him try to win you a prize, and ride the Ferris wheel until you get nauseous. It's a great way to get to know each other if you've just started dating and will serve as a reminder of how much fun you can have together if you've been dating for awhile.

Keep up on the specials. For a break on your dinner bill, check out sites like Restaurant.com for the restaurant deals in your area. And check out the websites of your favorite bars - they might have drink specials on certain nights, like a free pizza with every drink.

Ask him about his fantasy cars and he'll probably talk your ear off. Head over to a local car dealership and test-drive the most expensive car they'll let you take out of the parking lot. Take turns at the wheel but resist the urge to nitpick each other's driving skills.

Indulge your sweet tooth with your sweetie - visit a chocolate or cookie factory. Do a quick Google search to see if there are any in your area and give one a call to see if it does tours. If it only does group tours, make it a group date and invite a few other couples.

Get spooked at a haunted house. Check out Hauntedhouse.com for listings in your state. Start off the night by watching a scary movie before you go, and then try not to laugh when he launches a foot into the air at every corner.

Get out those matching aprons and fire up the skillet for a night of cooking - for both of you. Learn how to cook each other's favorite meal and then do it together. Whether you end up with a delicious steak and tuna casserole for two or speed-dialing for Chinese takeout, you're guaranteed to enjoy the process.

Forget eating dinner parked in front of a Mad Men marathon until you and your boyfriend are tired of looking at each other. Invite another couple over that you don't know well for a potluck dinner. Ask them to bring the appetizer and dessert, and work on the main course with your guy. At least one of the dishes should come out edible, and you can bond with your new friends over your shared culinary failure.

Tap into your animal instincts by visiting a petting zoo. Bring some bread to feed the animals and spend a few hours debating him on why getting a pet monkey is a bad idea. When you get home, jump in the shower with him to scrub off the zoo smell.

Play 20 Questions. Whether you've been together for three weeks or three years, there are probably things you don't know about each other. Each of you should write down 20 questions about the other - make sure they're open-ended so you don't get boring one-word answers - and fire away. Take turns answering the questions and get to know each other a little better than you already do.

Take a pottery class together and decorate your apartment in misshapen vases and funky-looking coffee mugs. Resist the urge to make your guy recreate the scene from Ghost every time you walk into class.

Have pretentious conversations about art at a local show. You'll find them going on all year at community centers, schools, and libraries - you might even find a great piece of art to add to your home.

Take a hike. Spend the day hiking and taking pictures together. When you're ready to recover, add some extra romance to the evening - lie across the hood of the car and look at the stars.

If you're tired of a quiet dinner at home disintegrating into chips and dip on the couch with no conversation between the two of you except for requests to change the channel, grab a blanket and some food and have an indoor picnic. The best part of staying inside? No ants in your food - plus, you're free to get busy right then and there.

Take a class together. Sign up to learn something neither of you knows how to do. Community schools generally offer a lot of options for classes you can take in eight-week sessions, from cooking to karate.

Put on your walking shoes and head to the museum. Almost all museums have one day a week where you can get in for free or for a small suggested donation. Pick the exhibits you each want to see beforehand, and spend some time at each of them together.

Celebrate something special with a trip to a bed and breakfast. A one-night stay in the colder months won't break the bank, so you can put that extra cash toward a room with a hot tub or breakfast in bed. If you're in for a long car ride, grab a book on tape from the local library.

Look into the future: Go together for a psychic reading. Practice your poker faces and spend the rest of the night talking about how funny - or eerily accurate - the reading was.

Score major points and head to a baseball game with your guy. Tickets can be as cheap as $5 a person, but bring extra cash for some beer, hot dogs, and a giant foam finger.

Check the theater offerings at local colleges and high schools. Schools usually have a spring and a fall show, and it's a great way to see a version of your favorite plays and musicals for a fraction of the cost.

One man's junk is another couple's treasure. Grab your guy and see what you can dig up at local garage sales. Up your chances of scoring something great by going to the ritziest neighborhood in your area.

Rent bikes - a tandem one, if you're adventurous - and go for a long ride through the park. Pack a few sandwiches and plenty of water for a picnic, or just grab hot dogs from a stand when you're ready for a break.

See the stars without braving the cold by getting tickets to the planetarium. Sneak in a thin blanket and cozy up. For extra privacy, go during off-peak times - call ahead to see when those are.

Bummed that you can't afford a weeklong vacation with your man? Put things in perspective and volunteer together for a cause you both care about. TiVo Gossip Girl and sign up to work at a soup kitchen once a week, or cuddle up with lovable cats and dogs at your local animal shelter.

Want some quiet time? Exercise your creative talents by drawing each other. All you need are two pieces of paper, some art supplies, and a bottle of wine for a quiet, romantic night in. Go as artistic or as fun as you wish.

Get physical. Get free day passes to a gym whose membership you could never afford and have him spot you. Challenge him to a fitness competition, bribe him into taking a spin class with you, and take advantage of the gym's sauna or pool, if it has one.

You can knit holiday sweaters like nobody's business. Your man is a Guitar Hero rock star. It's great to have separate hobbies, but it's also fun to share. Pick a weekend to teach each other your hobbies, and serenade him with a guitar solo while he knits you a pair of mittens.

While you're waiting for your Netflix delivery, stop at your local library and rent a few old movies. Toss a coin to see whose pick you'll watch first, and promise not to interrupt with bored sighs, eye-rolling, or snoring sound effects during each other's choices.

Travel back in time and reminisce. If you or your guy still live close to where you grew up, give each other a tour of your childhoods. Grab a camera and take pictures of your all-grown-up selves as you visit each landmark.

Can't get away for a vacation? Sightsee in your own city. If you've lived in your area for a long time, chances are you never got around to seeing a lot of the tourist attractions. So grab your guy and pretend to be tourists for a weekend. Stop at a used bookstore or look online for travel guides for your city, put together an itinerary, and don't forget to take pictures!

Grab a cup of coffee and check out a local coffee shop's open mic night. You might luck out with a great show, or you may find a mixed bag of angsty guitar solos and bad poetry - either way, you'll have something to talk (or laugh) about on the way home.

You probably live within driving distance of a college or university. Log on to the school's website and check out the scheduled events - often, schools will open large events, like lectures and panels, to the public. Check back often - your guy's favorite movie director might be appearing at a screening at the school's drama department, or you might find a panel of your favorite authors speaking to the English majors.

Share a few laughs at a comedy club amateur night. Admission usually costs two drinks per person, and you're in for a hilarious night - whether you're laughing with the comedian or at him.
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