FitSugar

Run Before Your Feast: Turkey Trot

FitSugar — Fri, 06 Nov 2009 08:00:31 -0800

My new Thanksgiving motto is, "Burn your pie to earn your pie." And that's burn as in 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 Thanksgiving Day race, aka a Turkey Trot.

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

You can find an event near you at Active.com. If you're lucky, you might even get a cool race t-shirt like these from my last two fun runs on T-day. And don't forget to join the RunningSugar Group, where hard-core runners and newbies dish about the delights of running. Tell me, are you racing on T-day?

Operation Jack

Fit Community — Thu, 05 Nov 2009 07:00:26 -0800

This bit of training inspiration comes from jennsteria, part of RunningSugar.

Operation Jack

I remember one of my friends calling me crazy for my whopping 3 marathon (so far) schedule for next year. How about 60 marathons in 2010? Well, that's not something I think I am anywhere close to being able to do, but Sam Felsenfeld sure is. He'll be ending 2009 with four Boston qualifying marathons under his belt while ramping up for next year - crazy right?! His 60 marathons in 2010 plan (with seven marathons in January) is an attempt to raise awareness for a great cause, Train 4 Autism. This is a cause that is near and dear to Sam and his family. The plan is simple: they are basically looking for people to sign up for any of the races that Sam will be running under the running team "Operation Jack." That's it. You can fundraise if you want, but what they're really aiming for is participation. I've already joined the Operation Jack team for three races next year (looking to add at least three more). If you want, I suggest taking a look at Sam's schedule and joining too. Who doesn't love running for a great cause?

What inspires you to run? Join the conversation at RunningSugar. Have a post you want to see featured on FitSugar? Private message me here to pitch your ideas. I can't wait to hear them.

Words That Move You . . .

FitSugar — Wed, 04 Nov 2009 14:00:41 -0800

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative."

- Steven Prefontaine (1951-1975)

Need some more motivation? Check out all of my words that move you.

Hill-acious Running Tip

FitSugar — Wed, 04 Nov 2009 11:27:35 -0800

I can tout the benefits of running hills until I am blue in the face, but it won't make running those ascents any easier. One thing that does, though, is focusing on your arms. As you're trudging up a hill, don't focus on your feet, but on the steady rhythm of your arms. Your feet will follow the pace set by your arms. I learned this little trick from the shoe expert at my local running store - yet another reason to shop for shoes with the experts.

Have any tips about running hills you're burning to share? Join RunningSugar, where the conversation is all about running.

Safety Steps: Running in the Dark

FitSugar — Wed, 04 Nov 2009 04:30:53 -0800

The end of daylight saving time means that many of us will be running in the dark. For safety reasons, try going on a morning run instead. Wake up at the same time you did during DST and use that "extra" hour for an outdoor run.

If running at night is unavoidable, make sure to follow these tips to protect yourself in the dark:

Make sure others can see you. Make yourself visible to drivers, cyclists, pedestrians, and other runners by wearing bright colors and reflective gear. For extra caution, wear a headlamp or attach blinking bike lights to your clothing.
Run in familiar, well-lit areas. Running a familiar route may protect you from unseen bumps or potholes. To ensure a clear running path, find an area that is lit by streetlamps or hit up an outdoor track.
Be aware. Because running at night cuts down on your line of sight, you want to make sure you can hear clearly - run without an iPod, MP3 player, or Walkman. Make eye contact to alert those around you of your presence. This is especially important to do with drivers when you're crossing the street.

For more safety tips, read more.

Carry a cell phone and ID. Keep a cell phone with you in the event of an emergency, and always carry identification in case you sustain an injury.
Run with a buddy. There's safety in numbers, so always try and run with a buddy. You'll be more visible and can rely on one another if something goes wrong. If you do run alone, make sure to tell someone the route you're running and around what time you'll be back.
Run against traffic. You have a better chance of seeing cars and drivers have a better chance of seeing you.
Change up your routine. Run a few different routes and at different times through the week. Potential attackers may catch on to routines.

Do you have any running tips to share? Join our RunningSugar community and be part of the conversation.

Why Runners Should Do Ashtanga Yoga

FitSugar — Tue, 03 Nov 2009 08:55:54 -0800

As a runner, I feel like it's one of the best forms of exercise. It's fairly inexpensive, I can do it anywhere, and it strengthens and tones my legs and booty. It also works my heart and lungs, increasing my endurance for other forms of exercise like biking and swimming, and it prevents me from gaining weight. With all those benefits, running also has some disadvantages. My hamstrings and hips are much tighter, which sometimes causes pain in my lower back. I'm sure you fellow runners can relate, and although stretching can definitely help, let's be honest - I know most of us aren't stretching as long or as often as we should.

That's where yoga comes in. Ashtanga yoga is the perfect complement to your running routine for so many reasons.

To find out why, read more.

Ashtanga yoga classes are an hour and a half long, and in 90 minutes you stretch every part of your body. The room is also heated, so you're at less risk for pulling a muscle.
Primary Series is the first series you will learn in an Ashtanga yoga class, and many of the poses (like these) target your hamstrings, hips, and lower back - the exact areas runners need to stretch.
It's extremely challenging, and since many runners are tough and like to push themselves physically, Ashtanga yoga is a better fit than other types like Kripalu or Jivamukti.
Throughout the 90-minute practice, you do Sun Salutations and vinyasas, which strengthen the upper body. This is very important since running primarily works your legs. Strength imbalances between your upper and lower body can make you more prone to injury.
Yoga also strengthens your core, improving your posture when running.
Once you learn Sun Salutation B in class, it's a great running warmup.
Connecting your breath with your movements is essential when doing Ashtanga, and it's something you can practice on your runs too. By concentrating on each inhale and exhalation, my runs become something of a meditation.
The sequence in an Ashtanga yoga class is the same no matter who the instructor or where the class. So if you're traveling, you can always pop into a studio and you'll be doing the same order of poses you'd be doing at your home studio.

Are you a runner who already practices yoga? Then I have a poll for you in my Yoga Stretch and Tell group.

And the NYC Marathon Winners Are . . .

FitSugar — Sun, 01 Nov 2009 13:00:10 -0800

Although she has won the race three times, favorite Paula Radcliffe placed fourth in the New York Marathon. The first woman to cross the finish line was Derartu Tulu - the first Ethiopian woman to claim first place in the NYC Marathon in its 40-year history.

Tulu ran the course in two hours, 28 minutes, 52 seconds and was there to comfort Radcliffe as the world record holder limped across the finish line, holding her knee and crying in agony. Second place went to Russia's Ludmila Petrova , who ran the course in two hours and 29 minutes flat. Christelle Daunay, of France, came in third (2:29:16), nine seconds ahead of Radcliffe.

Tulu, who gave birth to her second daughter in 2006 and increased her brood by adopting four orphans, wasn't ready to quit racing. With two Olympic gold medals under her belt and a previous marathon win in London in 2001, Deratu ran with a calm confidence and proved that returning to the sport was well worth it.

For details on the men's race, read more.
Eritrean born American citizen Meb Keflezighi won the men's race in two hours, nine minutes, and 15 seconds. Filled with emotion on winning his first major marathon in his adopted country, Keflezighi said, "U.S.A. gave me all the opportunity in the world, education, sports, lifestyle.This is so special to me." Ryan Hall, considered the future of US distance running, came in fourth. In fact, six Americans finished in the top 10! Robert Cheruiyot, of Kenya, placed second (2:09:56) with Jaouad Gharib of Morroco coming in third, racing the course in two hours, 10 minutes, and 25 seconds. Hall finished the race in two hours, 10 minutes, 36 seconds.

Thinking of running the marathon in the Big Apple next year? The application for the lottery will be available Nov. 2. If you're not ready to commit to a marathon but still love to run, join the RunningSugar group.

What Do You Wear While Running in Traffic?

Fit Community — Fri, 30 Oct 2009 03:47:38 -0700

Here's a great question kerry520 asked on RunningSugar.

Recently, I've gone neon. I felt like I was taken by surprise by a few cars on my autumn runs. Maybe it was a combination of the iPod or the changing trees? (I guess with all the foliage etc. its harder to see runners?) Anyway, I started running in this Nathan hi-visibility running vest, and I have to say . . . I feel much safer. I might look like a dork in neon, but I'd rather be safe. I've also got some high tech shirts that I run in which are day-glo orange, but obviously you can't run in the same shirt all the time, so this fits over my additional clothes as the weather gets colder. I also bought a hi-vis fleece hat from Carhartt which I cannot wait to bust out when the weather gets colder! What do you wear to ensure visibility?

Have more to say about running? Join the conversation at RunningSugar. Have a post you want to see featured on FitSugar? Private message me here to pitch your ideas. I can't wait to hear them.

4 Great Websites For Runners

GeekSugar — Thu, 29 Oct 2009 14:32:05 -0700

It's marathon season! I have to admit, there is something incredibly inspiring about watching the marathoners in New York City (the race is this Sunday). I love a good run, and whether you're a marathoner-in-training or a recreational runner, here are four sites that will help you train and get prepped for the race!

Do you have an interesting website you want to share? Join the Website of the Day group where you can post your favorite website! And you never know, it could be featured on GeekSugar! Here's a detailed guide to posting questions or posts to groups if you are new to the PopSugar Community.
Source

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Increase Your Pace Slightly and Burn More Calories

FitSugar — Wed, 28 Oct 2009 09:00:02 -0700

If you're trying to lose weight, cardio is your best friend. Workouts that get your heart rate up, such as running, biking, and using a cardio machine, are the best way to burn calories and reduce your percentage of body fat. Another fact to point out is that the faster you move, the more calories you'll burn. I'm not suggesting that you have to sprint through your entire workout - increasing your pace even a small amount will make a difference. Here are two ways to increase your speed when doing cardio.

Add intervals. After warming up, move at your usual pace for one minute, then increase your speed for one minute, then return to your usual pace for a minute. Repeat this sequence for 30 minutes, and then cool down. Need a plan to follow? Here are some interval workouts for all types of cardio. Remember, interval training is proven to reduce belly fat.
Increase your overall pace just sightly. Running at a pace of 5 mph (12-minute miles) burns 263 calories in 30 minutes. If you run a bit faster at 6 mph (10 minutes per mile), you'll burn 292 calories. It may not seem like a big difference, but if you run five times a week, you'll burn an extra 145 calories.

Increasing your speed when doing cardio won't take a lot more energy, but it'll sure make a difference to your body. You'll burn more calories, which translates to a slimmer, more defined frame. It will also help with your endurance, and make you stronger.