FitSugar -- Healthy, happy you.

Winterize Your Workouts: Indoor Track Tips

FitSugar — Wed, 03 Dec 2008 10:00:00 -0800

If you're used to running outside, and the colder weather has forced you to exercise inside, working out on an indoor track is a great option. Many gyms and health clubs have them, and one reason they're a pleasure to run on is that their surface is spongy, so it's easier on your joints. It's the closest you can get to actually running outside because you're using your own muscle power to propel yourself forward, unlike running on a treadmill. While running in circles might feel a bit boring, you can easily keep track of your distance, and you know it's accurate. Who knows if cardio machine displays are all that precise?

The only downside to jogging on a track is that it feels quite repetitive. If you're interested in learning some great ways to keep it fun and fresh,

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?Source

Which Running Surface Do You Prefer?

Sidewalk — It's so convenient to run in my neighborhood.

Pavement — I love the flat and even surface.

Dirt trail — It feels better on my joints.

Track — My knees love the sponginess, and it's an easy way to track my workout.

Treadmill — I love that I can watch TV and work out at the same time.

Post-Run Stretching Sequence

FitSugar — Wed, 26 Nov 2008 05:30:00 -0800

Stretching is essential after a run to prevent soreness and injury. Be sure to hold each stretch for at least 30 seconds to reap the benefits. A little movement while stretching is fine, like if you want to lower your torso a little further when forward bending, but be sure not to bounce. The stretch should feel good, so if you're feeling any strain, decrease the intensity slightly. When switching between stretches, move slowly to prevent tearing a muscle. To check out my favorite post-run stretches, just start the slideshow.

Winterize Your Running: Warm Up Before Heading Out

FitSugar — Tue, 25 Nov 2008 10:00:00 -0800

In some places across the US, snow has fallen and temps are below the 30s. If you're still gung-ho about running outside, staying warm is a big concern. So before you head out the door, after you're all dressed, warm up inside for a few minutes. Don't do anything that will get you sweaty since that moisture will make you cold once you're outside. Just get your body temp to rise a little. Do some push-ups, jumping jacks, jog around your living room, or charge up and down the stairs. If you need some other ideas, check out this dynamic warmup that includes high-knee marching and heel walking. If you head outside and you're a little warm to begin with, your body will remain warm once it hits the cold air. Not only will you feel more like running, but warm muscles are less likely to tear.

Source

Get Motivated: Marathoning With Cystic Fibrosis

FitSugar — Fri, 21 Nov 2008 16:00:00 -0800

Ryan Reynolds ran the NYC Marathon for quite a noble cause. He wanted to raise awareness of the Parkinson's Disease. I found that truly motivating, but what got me off the couch today was the story of 37-year-old Cris Dopher.

Dopher was diagnosed with cystic fibrosis (CF) when he was only four. Classified as a a genetic disease, cystic fibrosis causes a steady decline in lung function where mucus builds up in the lungs. CF generally leads to a shortened life span. Exercise has been part of his a major part of his treatment, but due to the disease, Cris's lungs work 30 percent less than normal lungs. Even with his diminished lung capacity, he ran 26.2 miles in five hours, fifty minutes and 12 seconds. From someone who has only stood on the sidelines of marathons, I am beyond impressed.

On his decision to run the marathon, Dopher said, "Maybe my body isn't built for marathon distance. But to me, I need a goal." Motivated by the memories of his friends that have lost their battle with CF, he was able to keep moving through the duration of the race. He hopes to do more marathons and to just keep breathing.

Winterize Your Running: Wicking Clothes Are a Must

FitSugar — Thu, 20 Nov 2008 13:00:00 -0800

Don't let the cold weather keep you from running. You just need the right gear to stay warm. And that gear should be made of wicking fabrics that pull sweat away from your skin. They help keep you dry and warm. Start the slideshow to see some of my faves.

Source

Run a Turkey Trot Before You Eat Pie

FitSugar — Thu, 20 Nov 2008 03:00:00 -0800

My Thanksgiving motto is, "Burn your pie to earn your pie." And by "burn" I don't mean charring your pumpkin or apple pie; I mean burn as in to burn calories. According to Runner's World, the amount of calories burned running a 5k is quite similar to the calories found in a slice of pumpkin pie. I thought that little comparison might inspire you to sign up for a 5k Turkey Trot.

Many running clubs host these events in neighborhoods and suburbs that aren't typical race venues. High school cross country teams also sponsor these fun runs as fundraising events. And let me tell you, they are not only fun, but they are great way to start your day.

You can find an event near you at Active.com, or try the race finder over at Runner's World. If you're lucky, you might even get a cool race t-shirt like mine from last year.

Guess Who Said It?

FitSugar — Tue, 18 Nov 2008 13:00:00 -0800

I know the NYC Marathon was over two weeks ago, but I recently saw this quote and it made me laugh. Which actor said this after the race:

"I'll probably celebrate by eating my own body weight in raw dough."

Winterize Your Running: Breathe Through Your Nose

FitSugar — Mon, 17 Nov 2008 13:00:00 -0800

If running is your go-to exercise and you're trying to have a treadmill-free Winter, let me remind you about the importance of breathing through your nose.

Cold, Winter air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Because your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when you breathe cold air in through your mouth. Breathing through your nose not only filters out air impurities, but it helps to regulate body temperature as well. It also heats up the air, decreasing those asthma-like symptoms.

If nose breathing is difficult for you, start experimenting with it now before the temperatures drop to truly bitter degrees. Breathing through the nose, which I find challenging, helps you breathe more deeply and efficiently, which will ultimately help your running no matter the temperature. If you plan to run in cold temps and have yet to master nose breathing, Runner's World suggests wearing a bandanna over your nose and mouth to help trap the moisture of your breath and humidify the air before it reaches your lungs.

Source

Winterize Your Running: Treadmill Tips

FitSugar — Tue, 11 Nov 2008 10:00:00 -0800

It is a common trend during late Autumn to start moving workouts indoors. Treadmills and spin classes are staples of Winter fitness. If layering up to brave the cold keeps you from running, then move your workout inside, but keep these tips in mind:

Ease into your treadmill runs. Don't expect to run as fast or as long on a treadmill as you did outside. Allow your body to get used to the treadmill's movement and surface. Start with shorter, slower runs and gradually increase time and speed until you're up to the level you were doing outside. Running on a treadmill is truly a repetitive action, since the surface never changes, and this is another reason to ramp up slowly.
Reconsider your sneaks. Trail runners were made for running outside on dirt paths and aren't exactly the best shoes for a treadmill or an indoor track surface. You may need to purchase another pair that's strictly for indoor use.

For other tips,

When in Doubt, Run Defensively

FitSugar — Mon, 10 Nov 2008 13:00:00 -0800

Forty-one million Americans consider themselves runners. We are by far outnumbered by the 202 million licensed drivers in our country. In light of those numbers you need to play it safe and run defensively. Here are a few ways to run safely as the days become shorter:

No matter how much reflective detailing decorates your sneakers, and no matter how bright your neon windbreaker seems, you should never assume drivers can see you. Pay attention to the traffic around you.
Make yourself as conspicuous as possible. Wear a flashing red bike light on your back.
Make eye contact before you cross the street or in front of a car.
Run against the traffic, whether you run in the street or on the sidewalk. If you run in the street, since asphalt is kinder to knee joints, be aware of cars making right turns, since motorist often don't look around when turning right.
Keep your iPod volume down, and if it is dark skip music entirely so you can use your ears to stay aware of approaching cars.
Most importantly, if you're running in the dark, run with a buddy. Two people are more visible than one, and you can look out for each other.

Source

Another Reason to Run: It Keeps the Energy Burn Going

FitSugar — Thu, 06 Nov 2008 05:30:00 -0800

While I think there are plenty of reasons to run, another bonus of running just crossed my path. New research from Yale University found that endurance athletes have a higher resting metabolism than their unfit counterparts (read: couch potatoes). This means that runners, even when they are not exercising, burn energy faster than sedentary people. In this study endurance athletes were defined as men running four or more hours a week. On a cellular level, these men burned 54 percent more calories at rest than men that did not run at all.

While many of us aren't endurance athletes, I think this could be motivation to dedicate four hours a week to serious cardio. What about you?

To read the science behind the study, which might require you recall elements of your high school biology class (like mitochondria, the power plant of cells, and the conversion of fats and sugars into ATP molecules, which move energy around the cell), check out New Scientist.

Source

You Asked: Numb Toes When Running Outside?

FitSugar — Wed, 05 Nov 2008 11:00:00 -0800

Dear Fit,
For a few weeks now, since the temperatures have plummeted recently where I live, I've been experiencing numb toes while running. Not only does it feel weird, but I'm worried that not feeling my feet will cause me to fall. Any suggestions about how to prevent this form happening?
—Numb Norah

It may make you feel better to know that numb toes are not uncommon. I'm sure fellow FitSugar readers can relate. To find out how to deal with this annoying problem

Fall Running Gear Must Haves

FitSugar — Tue, 04 Nov 2008 14:40:00 -0800

Don't let chilly Fall temps prevent you from continuing your outdoor runs. You just need to make sure you're dressed with some warm gear. Here are some essentials.

Source

Marathon Dangers

FitSugar — Tue, 04 Nov 2008 08:00:00 -0800

The New York City Marathon is over now, but many people are still in training for future races such as the Rock 'n' Roll San Antonio Marathon (Nov. 16), the Philadelphia Marathon, (Nov. 23), and the Atlanta Marathon (Nov. 27). There's just something about conquering the distance of 26.2 miles that inspires so many people. Training for a marathon is a healthy aspiration, but if running this distance is on your to-do list, you should know there are some risks involved.

Running extreme distances is not exactly good for your health. As you run, you experience changes in your immune system and kidney function. The consistent stress signals your body to go into emergency-repair response mode. Your adrenal glands and brain produce the stress hormones cortisol and vasopressin. Also, your damaged muscles churn out proteins called cytokines, which trigger the liver to start producing C-reactive protein. The result is inflammation, and all your muscles feel the brunt, including your heart. In extreme cases, death by cardiac arrest has been associated with running this historic distance.

To find out if it's possible to avoid these risks,

Mommy Marathoner Wins NYC Marathon Again!

FitSugar — Mon, 03 Nov 2008 02:00:00 -0800

British mommy marathoner Paula Radcliffe did it again! She won the NYC Marathon for the third time. Radcliffe, whose daughter will be two years old in January, finished the race in 2:23:56 with the second place winner crossing the finish line almost two minutes later. That is what I call an impressive lead! Congrats Paula!

Paula wasn't the only runner we were rooting for here at FitSugar. To see how newlywed Ryan Reynolds fared in the race, just

How Fast Am I Moving on the Treadmill?

FitSugar — Tue, 28 Oct 2008 07:00:13 -0700

If cold weather has forced your workouts indoors, you've probably switched from walking or running outside to moving on a treadmill. Even though I prefer the fresh air and excitement of running in my neighborhood or on woodsy trails, I do love that a treadmill keeps track of my speed and how long I've been on the machine.

However, the treadmill readout can be a little confusing, especially since some machines display your speed in miles per hour and some show it in minutes per mile. If you're curious to know how fast you're moving on the treadmill both per hour and per mile, then check out this handy chart I made. It clearly lists your speed and how many calories you burn at each rate. To see the chart

You Asked: Drinking Water While Running

FitSugar — Fri, 24 Oct 2008 05:36:41 -0700

A while back I wrote a post about the Nathan Speed 4 Water Holder. I thought this nifty gadget was great for long-distance runners, since it holds a total of 40 ounces of water. After reading the post, a user had a great comment.

How much/often should you drink while running?
— bicyclebeth

I'm sure many of you are wondering the same thing. To find out what I think,

DrSugar Answers: Running With Tendinitis?

FitSugar — Wed, 22 Oct 2008 05:30:00 -0700

DrSugar is in the house and answering your questions.

Hi DrSugar,
I was hoping you could help me with some questions. I am an avid runner and was recently informed that I have tendinitis in both my Achilles tendon as well as in a tendon on the top of my foot (I don't remember which one). Basically, my MD told me there's nothing he can do to help them heal, but I could try wearing a walking cast that only "might" help. I really miss running so I'm in the process of trying to find another doc that will try to help me. Do you know of anything that can help, or can you just give me some info on Achilles tendinitis?
Thanks,
— Pain in the Heel

Injuries like this just stink! To see what the DocSugar has to say about this, just

Treadmill + No Incline = Shin Splints

FitSugar — Fri, 17 Oct 2008 08:00:00 -0700

When running on a treadmill, I believe you should keep the incline set to at least one percent. The added incline helps make up for the lack of environmental resistance indoors, such as wind, making your workout a little tougher. Another reason to set your treadmill incline to at least one percent is to avoid every runner's nemesis, shin splints. Running downhill can create shin splints due to the extra stress placed on the shin bone. A zero incline on a treadmill can mimic a slight downgrade; a negative incline, if you will. To avoid this problem, run with at least some incline when on a treadmill.

Fit's Tip: If you have recently increased your mileage on a treadmill, say because of the shortened days due to the seasons changing, be careful. A treadmill surface is constantly the same whereas roads and trails vary, even when they are flat. On a treadmill every stride is the same, which can lead to overuse/repetitive injuries like shin splints.

Source

Get Motivated: Grandmother Runs Down Purse Snatchers

FitSugar — Thu, 16 Oct 2008 16:00:00 -0700

One of the reasons I stay active is that I want to be able to run with my grandchildren. While I am hoping that life change is at least 20 years down the road, I know I want to be one fit granny. A recent news story about a British grandmother has me motivated to run today, tomorrow, and well into the future. Janet Lane, 68, was waiting for a friend on a park bench. On the bench next to her sat her purse with money from a recently cashed pension check. Two youths snatched her bag and took off running. Lane, a cross-country star in her teens, took off after the unsuspecting thieves. In true grandmotherly fashion she caught one of the snatchers by his collar, and he dropped her purse. She was pleased as punch to get her bag back, although neither of the purse snatchers was caught. Claiming to not have run that fast since she was a girl, Lane currently stays fit by swimming and walking. All I can say is "Run, grandma! Run!"

Source

How Do You Feel About Running a Marathon?

FitSugar — Wed, 15 Oct 2008 04:30:00 -0700

'Tis the season for marathons. The Chicago Marathon was last weekend, the Nike Women’s Marathon is coming up this weekend on Oct. 19, and the NYC Marathon is Nov. 2. Since I love to run, I've always had the goal in mind to run a marathon, but I'm giving myself a few years. What about you . . .

How Do You Feel About Running a Marathon?

I've already run in one and can't wait to do it again.

It's definitely a goal of mine.

Maybe a half marathon, but not the entire 26.2 miles.

I do like to run, but a marathon just isn't for me.

I don't even like to run, so a marathon is not on my to-do list.

Other? Tell me below.

You Asked: Three Running Questions

FitSugar — Tue, 14 Oct 2008 08:00:00 -0700

You're asking and I'm answering . . .

In the past week I have received three questions from folks returning to running. It is great that Sugar users are getting turned on to running, and I thought I would tackle all three questions at once. Here goes . . .

Dear Fit,
I have patched things up with my relationship with running, and am back at it. I've noticed that now that I'm running longer distances, I am getting some chafing from my arm rubbing against my tank top. How can I prevent chafing during long distance runs? Because ouch, it hurts!
— Chafed and Unhappy About It

Chafing can be an annoying problem, especially as you increase your mileage. The best advice is to lubricate the areas that are rubbing with Vaseline or a runner-specific product like Body Glide, which contains no petroleum products. If you do get sores from chafing, use an antibiotic cream to treat the area. Be sure to wear a tight-fitting shirt that is smooth and wicks, too.

Dear FitSugar,
What should I eat for breakfast before my next 5k? My first race I ate my normal breakfast, which was way too much and I got sick.
— Granola With Skim Milk and OJ

To see some thoughts on pre-race meals, just

The Healthy Runner's Diet

FitSugar — Fri, 10 Oct 2008 12:00:00 -0700

We all strive to eat healthy, but if you're a runner or you do other intense exercise regularly, it's important to make sure you're obtaining enough energy and consuming enough calories so that you can increase your endurance and build muscle. I'm not talking about downing energy bars and protein drinks. I'm talking about real nutrition so here are some tips for a healthy diet from Runner's World.

Eat seeds or foods made from seeds. This includes whole grains, seeds, beans, and nuts. Since they contain the crucial mix of nutrients to grow a new plant, they are packed with protein, essential healthy fats, and antioxidants. These foods will help maintain a healthy body weight and normal levels of cholesterol. Plus, they'll give you energy to work out.
Eat five different colored fruits and vegetables daily. Produce is packed with vitamins and minerals, but fruits and veggies also contain carbs to fuel your runs. These fresh foods are perfect for athletes because they're low in calories and fat, but the fiber in them fills you up. That means you need to eat less throughout your day, which enables you to maintain your body weight. Choose a variety of produce that's rich in color.

For more great eating tips

Need For Speed? Relax When You Want to Run

FitSugar — Tue, 07 Oct 2008 14:30:00 -0700

The more I race, the faster I want to go. My competitive spirit gives me that "need for speed." A recent article in the New York Times detailed one often forgotten element of moving quickly — relaxing. It seems counterintuitive, but tension makes you tight and that tightness interferes with your groove and slows you down. You need to learn how to get in that relaxed state while working hard and find the illusive state of being in the zone. You know, when running hard actually feels good.

According to the article, one way to loosen up while on the move is to relax your face starting with your eyes. Tense wide-opened eyes indicate a tense face and jaw, which translates into a tense upper body. A tense upper body is hard to move and can interfere with finding your rhythm. This reminds me of something that I always tell my Pilates clients: relax your face while you're working out because the tension interferes with correct and efficient muscle patterns. Good to know that this trick can help me run faster, too.

So next time you're out for a run or working out, try running "sleepy eyed" and see if that helps relax the rest of your body enough to help you move a little more quickly.

Source

Run Like a Girl: Nike+ Women's Half Marathon

FitSugar — Tue, 07 Oct 2008 05:30:00 -0700

If you were into the virtual element of the Nike+ Human Race on Aug. 31, you're going to love this Nike+ Women's Half Marathon. On Oct. 19, you can be part of the largest women's online race benefiting the Leukemia and Lymphoma Society.

This Nike+ event is on the same day as the Nike Women's Marathon in San Francisco. Unfortunately there's no more room left to register for that 26.2 mile race, so Nike is giving runners a chance to run alongside those 20,000 lucky runners with this 13.1 mile race. Just like with the Human Race, you can either sign up to run at select locations, or you can run wherever you are at whatever time you choose, using your Nike+ gear. After your run, you can upload your data to Nikeplus.com. The entry fee is $45, but all finishers receive their own Nike Sports Essentials Finisher's T-Shirt and an Official Finisher Keychain designed by Tiffany & Co. Interested? Then register now before the deadline ends October 8.

Weekend Well-Being: Literally "Run" an Errand

FitSugar — Sun, 05 Oct 2008 03:00:00 -0700

This weekend, I urge you to take advantage of the cooling temperatures when you take care of your weekend business and literally run an errand.

Need to return books to the library? Put them in a backpack and run there. Imagine how easy the run home will be with no books loading you down. Need to drop off some dry cleaning? Run your clothes to your cleaners. I have learned from experience that it is easier to run to the cleaners with dirty clothes than to run home with clean, pressed shirts. If running is not your thing, try walking your errands or even biking them. Just get physical, burn some calories, cross items off your to do list, and lessen your carbon footprint. Another thing about "running" errands, no need to look for parking!

Source

DVD Review: Yoga for Runners

FitSugar — Fri, 03 Oct 2008 03:30:00 -0700

At this stage of the game, I don't think I could keep running if I didn't do yoga on a regular basis. Running makes me tight and yoga unwinds my muscles and prepares me for my next run. So I was happy to check out Christine Felstead's Yoga For Runners: The Essentials ($30), hoping to learn something new or to reinforce good habits. This DVD is not a taped yoga class for you to follow, but rather a primer on why and how yoga can help keep you on the road.

Felstead began as a runner who found yoga later in life, but was moved enough by the practice to become a yoga instructor and spread the message of the power of yoga for runners. I must say the visual aspects of this DVD are a little austere as are the student demonstrators; none of them look like they are enjoying their practice. The narrative is done in voice over fashion, which has an alienating affect as well, but the information given is incredibly helpful to any runner or yogi. I learned a lot from the program, and felt great after doing all the recommended poses.

To see how the DVD is organized, just

Get It Up, Your Heart Rate, That Is: Hills on Treadmill

FitSugar — Wed, 01 Oct 2008 03:30:00 -0700

Many runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. Running hills is a great way to build both speed and stamina, so you shouldn't avoid those hills especially if you're training for a race. It is rare to find a course that is completely free of incline. Don't worry if hills are hard to come by in your neck of the woods, I created a nice entry level hill workout for the treadmill. It is a basic workout — a slow climb and a slow descent. The gradual increase of incline will help you build your hill running stamina. Feel free to play around with the elements — speed, incline and duration — to make the workout work for you.

To see the hill treadmill run, just

You Asked: Running and Incontinence

FitSugar — Tue, 30 Sep 2008 10:00:00 -0700

You're asking and I'm answering . . .

Hey Fit,
I suffer from intermittent incontinence while running. It doesn't happen on every run, and it almost always happens at the end of my jog when I slow down to walk and cool down. What can I do to avoid this? I try to pee at least twice before heading out for a run and don't drink anything before I run (I generally run first thing in the morning, right after I eat). I am a bit overweight, which I thought might be part of the problem, but that's part of the reason I'm running. Seems a vicious circle. Any tips or tricks would be appreciated.
— Running and Going

This problem is more common than you might think, and it is unsurprisingly much more common in women than in men. To see how you can avoid it and work around this problem,

What's the Deal With: Ice Baths and Injuries

FitSugar — Fri, 26 Sep 2008 14:30:00 -0700

It's a known fact that immediately after an injury, whether it be from hammering your thumb instead of a nail, or heading the soccer ball with your nose, ice is the answer. An ice pack or frozen bag or peas applied to the area helps reduce pain and swelling, but have you ever heard of an ice bath? Sounds chillingly unbearable if you ask me, but if you're into long-distance running or training for a marathon, it may be just the thing you need to prevent injury that could result in time off.

According to Runner's World, ice baths are a method of cryotherapy or "cold therapy." After long runs, a soak in ice water constricts blood cells and decreases metabolic activity, which reduces swelling and prevents the breakdown of tissues. After you come out of the freezing water, the tissues begin to warm up and your blood flows faster. This helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. So not only does a soak in an ice bath help prevent inflammation, but it also flushes harmful metabolic debris out of the muscles.

Many athletes swear by these post-workout ice baths. Dotting your body with ice packs is an option, but full-on immersion in ice water is much more effective. You only need to be in the chilliness for 10 to 20 minutes to prevent injury. I was wondering if any of you have ever used ice baths. If not, would you ever consider it, or does it seem too intolerable to bear?

Source

ACTivism: Blue Planet Run

FitSugar — Thu, 25 Sep 2008 12:00:00 -0700

Now that Steptember is coming to an end, do you need an excuse to get moving in October? How about doing it to fund getting safe water to kids in Tanzania?

If that sounds up your alley then take the Blue Planet Run 30-Mile Challenge. All you have to do is donate $30 and pledge to run, walk, or cycle 30 miles in 30 days this October. That's only one mile a day; you can totally do that! You'll get the satisfaction of knowing that you moved a total of 30 miles (at least) in one month and your $30 pledge will then provide water to one person for life — it's a win-win situation. For more information, to sign up, and to donate, check out BluePlanetRun.org.

Get It Up, Your Heart Rate That ls: Your First Tempo Run

FitSugar — Wed, 24 Sep 2008 05:30:00 -0700

When you get right down to it, running is not about being comfortable; it's about pushing limits. Once you have been running for a while, to stay engaged in the repetitive act of putting one foot in front of the other, you have to challenge yourself. One such challenge is to run faster. This quest for speed is why so many running schedules contain a variety of runs. The long, slow run for endurance mixed with interval and tempo workouts for speed.

A tempo run is exciting and a little nerve-wracking because the goal is to work outside of your comfort zone, but at a steady pace unlike intervals where periods of pushing yourself hard are followed by a period of recovery. The one advantage of the tempo run is that it is short. This decrease in time hopefully makes up for the increase in sustained intensity. A tempo run is not sprinting, but as ultra marathoner Dean Karnazes puts it " running comfortably hard." I know that sounds like an oxymoron, but trying to find that comfortable, yet hard pace will force you to challenge yourself while listening to your body. Experiment until you find a pace you can sustain without beginning to struggle.

To see what your first tempo run should look like, just

DrSugar Answers: High Heart Rate After Running?

DrSugar — Tue, 23 Sep 2008 05:30:00 -0700

DrSugar is in the house and answering your questions.

Dear Doc,
I work out regularly, usually running, and I recently decided to monitor my heart rate. I am 22 years old and after a run my heart rate is in the 190s and sometimes over 200. I don't feel that I am overworking myself but that just seems too high. I was just wondering if this is normal or if there could be something wrong. I have a family history of hyperthyroid and wonder if this could be indicative of that.
Thanks,
Hearty Gal

Thanks for the question and I am sure you are not alone in this. To see what I have to say on the matter,

You Asked: Running and Shin Splints?

FitSugar — Mon, 22 Sep 2008 10:00:00 -0700

You're asking and I'm answering . . .

Hi Fit,
I was wondering if you could help me with my running issue. I started running a few months ago, usually 10 to 20 minutes every other day or so. However for the last two months, I had to stop after running for less than five minutes because of horrible shin splints.

I'm not sure what to do; I never had that problem before and it suddenly happened without explanation. My running shoes are almost new, I do the same stretches, follow the same running route, don't run very fast. I had to completely stop running and I really miss it!

Many thanks in advance for your help,
— Shin Splints Be Gone

Shin splints can be just horrible and really throw a wrench into any running program. To see my advice on this issue, just

Runner's World Shoe Finder

FitSugar — Thu, 18 Sep 2008 03:00:00 -0700

Looking for a new pair of sneakers can be overwhelming. There are so many different brands and styles, so how do you know which one is the best? Check out the Runner's World Shoe Finder for some help.

If you want to know how a specific sneaker rates, just type in the name. If you want to know which shoes they recommend for your type of foot, they'll give you a whole list of sneaks with a review of each one so you know what you're getting for your money. Speaking of money, if you don't want to spend more that $60 on your new sneaks, you can also get a list of shoes in your price range. Or maybe you're loyal to one brand of sneaker, so you can also check out how the different styles compare. I love this shoe finder — it's a great place to do some sneaker research.

DrSugar Answers: Running and Menstrual Cramps?

DrSugar — Tue, 09 Sep 2008 03:30:00 -0700

DrSugar is in the house and answering your questions.

Dear DrSugar,
I have been a regular runner for a few years now, logging in 15 to 20 miles per week. However, in the past few months an unpleasant thing has been happening: a day or two before my period when I'm about a mile into my run I vomit. The run starts out fine, but as I near the end of that first mile I start cramping up (I normally don't get much cramping at all) so I drop to a walk. The cramping worsens and I get a little light-headed, causing me to find a spot to squat/sit and eventually throw up. I rest a little until the cramps and light-headedness lessen and then immediately head home. Is it simply the pain that does this? On the rare occasion that I have cramping when I'm not running it doesn't make me nauseous and nausea doesn't strike any other time when I run. I thought exercising was supposed to lessen cramps?
Thanks,
Curiously Cramping

Curious to see what the doctor has to say on this subject, then

You Asked: How to Stop Hating Running?

FitSugar — Mon, 08 Sep 2008 10:00:00 -0700

You're asking and answering . . .

Dear Fit,
I was wondering if you could give me some advice on my current running situation. During my senior year of college, I was in tip-top shape — exercising seven days a week, five of them running. I loved running. Slowly, over the last two years, I have gained weight though. And now, I really don't enjoy running. I have to drag myself to do it, and it's more of a chore. Is this because I am out of shape? Can you just get bored of it? Help! Any advice on how I can get back into it?
Once a Runner

I am sure this is a familiar situation for many readers, so hopefully it helps to know that you are not alone when it comes to losing your love for running. To see what I have to say about rekindling the fitness fire, just

Want to Run Faster?

FitSugar — Thu, 04 Sep 2008 05:30:00 -0700

I know many runners who just won't strength train. I guess they don't know that among other things, like preventing injury, strength training can help you run faster. Runner's World has five moves to help you increase your speed, and here are the highlights.

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Do You Wear Running Shoes When You're Not Running?

FitSugar — Fri, 29 Aug 2008 04:30:00 -0700

When I was in college, running shoes with jeans was quite a popular look. But although I wear casual sneakers for everyday comfort, I reserve my running shoes for running and working out. How about you? Source

Do You Wear Running Shoes When You're Not Running?

I pretty much live in running shoes.

Sometimes, if I need to be really comfy or if I'm walking a lot.

Yes, but only my old pair of running shoes.

No. I'll just wear casual sneakers instead.

Other (tell me below)

Fit Tip: Mind Your Knees

FitSugar — Thu, 28 Aug 2008 12:00:00 -0700

As my mom would say, "Take care of your knees, you only get one pair," and nothing could be more true than when it comes to running.

Running is a great way to burn a lot of calories and tone up that lower body, but it can also be pretty tough on your knees — it's not called runner's knee for nothing. No matter if you're an outdoor or indoor runner, one of the best things you can do for yourself and your knees is to switch up your workouts frequently, and don't forget that runners need strength training, too. Think about all your favorite ways to exercise and incorporate them into your cardio plans. You don't need to give up running completely, but your body will thank you in the long run if you add a little variety today.

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There Really Is Not One Right Way to Run

FitSugar — Wed, 27 Aug 2008 11:00:00 -0700

When it comes to endurance, long-distance running as opposed to sprinting short distances like Jamaican gold medalist and record breaker Usain Bolt (100m, 200m), there is not just one way to run.

There are many techniques out there and almost as many variations as there are runners. When watching the men's marathon (yes, I watched the men's marathon, which I guess establishes me as a running geek even if my weekly mileage doesn't), I kept using my DVR to pause the action and try to figure out where these elite runners strike: heel, midfoot, or toe. The answer is all three. The same goes for arm motion and torso placement — the variations are endless. I have been experimenting with where my foot strikes and I shared this information with a running-shoe specialist. I was surprised to hear him say that I would just be trading one type of injury for another as I transitioned from heel strike to hitting the pavement with my midfoot. Ahhhh, I thought, so there really isn't one way to run.

The New York Times broke down some of the pros and cons of different running patterns and for the highlights just

Best Foods For Runners

FitSugar — Wed, 27 Aug 2008 05:30:00 -0700

You guys picked running as one of your favorite sports, and while it's great, it can also drain your energy if you're not eating properly. If you're a runner, be sure to fuel up using Health's picks for the top foods for runners, rounded up in this slideshow.

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Part 2 — You Asked: Losing Too Much Weight Running?

FitSugar — Wed, 20 Aug 2008 05:30:00 -0700

Yesterday DrSugar answered the health related portion of this question.

Dear DrSugar,
I have a problem that might seem a little odd, but I am not dieting and I am losing too much weight. I am training for a marathon, and exercise daily about 2 hours Monday through Friday (running outside mixed with swimming, spin class, body pump, and running on Treadmill). My Saturday workout is always a long run, and my Sunday workout is a short run. I know I am not pregnant, but my last period was 5 months ago. Is this due to too much exercise? Other than the missing period, I feel strong and fine. And I eat healthy meals every 2 to 3 hours. Is this something that I need to worry about?
Running Rita

The sweet doctor and I decided to tackle this question in two parts, since there are so many aspects to this important question. To see what DrSugar had to say about the missing periods read his answer here. For my input on nutrition and rest days

Part 1 — DrSugar Answers: Losing Too Much Weight Running?

DrSugar — Tue, 19 Aug 2008 05:30:00 -0700

DrSugar is in the house and answering your questions.

This is an interesting multi-faceted question. DrSugar and I decided we should both tackle this one. To read what DrSugar has to say about this, just

The Summer Games Move to the Track

FitSugar — Sat, 16 Aug 2008 03:00:00 -0700

Swimming has definitely dominated the first week of the Olympics. Doubtless because all kinds of records are being broken in the pool and on the medal podium. All us landlubbers can give a big cheer because the Track and Field events began yesterday. Runners all around the world will be taking time away from their own training to watch the elite international competitors of track and field.

There are many events in this discipline testing speed and endurance, plus all those things to throw: shot put, javelin, discus and hammer. Don't forget the jumping events, both high and long, and the dance-like triple jump. And yes, steeplechase is a track and field event, not an equestrian one.

There are many qualifying heats all day long, but to see a list of upcoming final events

You Asked: Does Talking While Running Burn More Calories?

FitSugar — Thu, 14 Aug 2008 03:30:00 -0700

You're asking and I'm answering.

Hey Fit,
I've been jogging by myself about three times a week for a year, and just recently, I started going with a friend. I actually like it better because we motivate each other to keep going, but I found that when we're talking during our run, it's so much harder. I'm wondering, does talking while running burn more calories?
—Chatty Cathy

This is a great question because I'm sure many of you run with a buddy, and you can't help but gab away. To find out my take on this issue

Another Reason to Run: It Lengthens Your Life

FitSugar — Wed, 13 Aug 2008 05:30:00 -0700

Have you been thinking about taking up running? Well this new study may give you the kick in the pants to start today. It turns out that runners live longer. According to researchers at Stanford University, not only does running reduce your risk of developing cardiovascular disease, but it also helps prevents cancer and neurological conditions like Alzheimer's.

The study followed 284 members of a running club and 156 similar healthy people who didn't run, all 50 and over. The control group did exercise, about 20 minutes a week, and the runners exercised as much as 200 minutes a week (that's about 30 minutes a day). The researchers discovered that after 20 years, 15 percent of those running had passed away, as compared to 34 percent of the non-runners.

OK, so the exact activity of running isn't necessarily the magic pill, but it's the regular physical activity you should be after. It doesn't have to be running, but biking, swimming, dancing, or anything else that gets your heart rate up, and strengthens your muscles, will support your immune system and make you healthier overall. So try to work exercise into your daily schedule. Not only will you feel better, but you'll be able to enjoy life a little longer.

Source

You Asked: Why Does Running Feel Bad?

FitSugar — Mon, 04 Aug 2008 05:30:00 -0700

You're asking and I'm answering . . .

Hey Fit,
I really want to start running because I hear the benefits are great. I tried a while ago, but afterwards I felt nauseous and generally not well. That discouraged me from trying again. Why did I feel that way? If I start running regularly, will that stop? Thanks.
— Running Newbie

Don't give up on running; I find it the easiest way to fit a regular workout into my life and the health benefits really are great. I think I have a simple solution to your problem, and to see what I have to say

Running Strategy: Hills

FitSugar — Wed, 30 Jul 2008 10:00:00 -0700

If you run outside, chances are high that you have encountered some hills. Hill work is considered one of the building blocks of running because it builds strength. So don't avoid the challenge of the natural incline.

When running uphill, it helps to follow the biking strategy. Cyclists prepare for their climb by shifting into an easy gear for the ascent. Runners should switch gears too. Instead of trying to attack a hill maintaining the same pace as you would on flat terrain, slow down. Your energy output while running uphill should remain the same as it was before you started your ascent. Your breathing should not speed up and your heart rate shouldn't either. While you might be moving more slowly, you're using your energy more efficiently, so you can keep on running, which really is the point.

When I am running uphill, my mantra is "slow and steady wins the race." I may be a tortoise, but I am still running.

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