Checklist For Your Early Morning Run

Even though the daylight has shifted one hour , many of you may still be in the habit of running in the morning before work. If you’re having a hard time motivating because it’s a bit darker, here are some things you can do to prep for that run the night before. Eat a dinner that contains whole grains. These carbs will break down much slower than say white rice, pizza, or sugary dessert. This type of hearty dinner will give you the get-up-and go you need in the morning to feel energized for your run. Get your outfit ready and everything you need for your run, so you’re not racing around in the morning for 20 minutes trying to find the lost mate to your favorite wicking socks. Set out your running clothes, sneakers, sunglasses, tissues, iPod case, and headphones, charge your iPod, and finalize plans with your running buddy. Get the ingredients for your breakfast ready as well, making sure it’s low in fiber (to avoid digestive issues), and a good combination of protein and easily digested carbs. Nut butter on toast, granola with yogurt, and eggs are great choices. Get to bed early enough so that you can get a solid night’s sleep, at least seven or eight hours. Make sure your alarm clock is set. Tell me, do you prefer running in the morning even if it’s dark outside?

Read the original here:
Checklist For Your Early Morning Run

Checklist For Your Early Morning Run

Even though the daylight has shifted one hour , many of you may still be in the habit of running in the morning before work. If you’re having a hard time motivating because it’s a bit darker, here are some things you can do to prep for that run the night before. Eat a dinner that contains whole grains. These carbs will break down much slower than say white rice, pizza, or sugary dessert. This type of hearty dinner will give you the get-up-and go you need in the morning to feel energized for your run. Get your outfit ready and everything you need for your run, so you’re not racing around in the morning for 20 minutes trying to find the lost mate to your favorite wicking socks. Set out your running clothes, sneakers, sunglasses, tissues, iPod case, and headphones, charge your iPod, and finalize plans with your running buddy. Get the ingredients for your breakfast ready as well, making sure it’s low in fiber (to avoid digestive issues), and a good combination of protein and easily digested carbs. Nut butter on toast, granola with yogurt, and eggs are great choices. Get to bed early enough so that you can get a solid night’s sleep, at least seven or eight hours. Make sure your alarm clock is set. Tell me, do you prefer running in the morning even if it’s dark outside?

Excerpt from:
Checklist For Your Early Morning Run

Stats on the Health of the Union

The National Center For Health Statistics , a branch of the Centers For Disease Control, released its latest batch of numbers on the behavior of American adults, and in my opinion, the numbers don’t paint a pretty picture. After surveying over 79,000 Americans age 18 or older, the center compiled some interesting stats on the state of our healthy and not-so-healthy habits. Six out of 10 adults drink alcohol, while nearly 25 percent responded that they were lifetime abstainers. Men are more likely to list themselves as current drinkers than women. Around 20 percent of US adults answered that they smoke, and 42 percent of them tried to quit unsuccessfully in the past year. Under 20 percent of the current smokers average 17 cigarettes a day. Only around 30 percent of adults responded that they exercise regularly, but close to 60 percent say they engage in at least some physical activity during their leisure time. Forty percent of adults maintain a healthy weight, but 60 percent are considered overweight or obese. The information for this report was gathered between 2005 and 2007. Do any of the numbers surprise you?

View original post here: 
Stats on the Health of the Union

You Asked: Running and Shin Splints?

Hi Fit, I recently switched to running on the road because the weather has gotten so nice where I live and frankly I was bored of treadmill. I’m loving the warm sun and fresh air, but I’m suffering from slight pain in the fronts of my lower legs. I’m pretty sure it’s shin splints because I’ve had this before when I was a kid, but I’m wondering, is it bad to keep running? It’s not that painful, and when it does hurt, I just stop, walk a little, and then start running again. I don’t want to do anything to injure myself, but I also don’t want to take a break from running because I’m training for a half marathon. - Pained Jane It seems like for many, Spring running and shin splints go hand in hand. I too have suffered from the shooting, aching pains of shin splints, and they sure can throw a wrench into a training plan. To find out if it’s OK to run through the pain, read more. Let’s take a step back and discuss why you’re experiencing the pain in the first place. Shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shin bone. The tears are caused from overuse, especially after periods of inactivity. Since running on pavement taxes your muscles more, you’re definitely working harder than if you were on a treadmill. In runners, shin splints often occur because the calf muscle becomes stronger than the tibialis anterior , the muscle on the outside of the shin. Even though your shin splints may not hurt too much, it’s still a minor injury, and if you continue to push yourself and run through the pain, you could end up up with more severe tears, and an injury that will have you sitting out that planned marathon. My advice is to take some time off from running and let those shins heal. That doesn’t mean you have to stop all physical activity; just think of this as a good time to cross-train. Bike, swim, hike, walk, do yoga, and strength train to keep up with your cardio, to strengthen other muscles, and to maintain your flexibility. Doing certain exercises like heel walks around your house, toe lifts , and this seated shin strengthening exercise using a dumbbell will strengthen this area and prevent the dreaded shin splints once you start running again. Do also stretch your calves , even on days you don’t exercise, and gentle shin stretches will help too. If resting doesn’t help, make an appointment with your doctor to make sure it’s not something more serious like a stress fracture. When your shins feel up to running again, ease into it. Keep the pace slow, the distance short, and avoid hills in the beginning since running and even walking downhill can irritate the area. Also, running with a heavy heel strike can irritate the shin. So it might be worth it to experiment with your gait and try striking with your mid-foot. Let your legs gradually acclimate to running outside rather than on the treadmill, and you’ll soon have happy legs ready to conquer that 13.1 miles.

Here is the original post: 
You Asked: Running and Shin Splints?

Spring Running: Transitioning From the Treadmill to the Road

With Spring just around the corner, now is the time to turn off that treadmill and hit the open road. But keep in mind that running indoors is pretty different than pounding the sidewalk. When you run outside you lose the assistance of the treadmill pulling your legs backward , which means your body has to work harder and strike surfaces with more energy. Here are some tips to make the transition smoother for you. Start gradually . Ease into outdoor runs by only running outside once a week when starting out - stick to the treadmill for the rest of the week. Add one new outdoor run to your regimen each week and decrease the number of treadmill runs you do. Be patient with your body and realize that this transition period can take up to two months. Go slowly . Run at a slower pace than you’re used to running on the treadmill. This will help your body get used to unpredictable road surfaces, wind resistance, and the challenge of propelling yourself forward off of solid ground. To see the rest of our tips, read more. Shorter is better . When starting out, reduce the distance of your runs. I know the fresh air will inspire you to get out there in full force but you don’t want to risk injuring yourself. Keep those kicks . Don’t head out in a new pair of Spring running shoes just yet. Since breaking in a set of new sneaks takes time, let your feet get accustomed to road running before having to adjust to a new pair of shoes. Go for a soft landing . If you can, start off on a dirt trail or a spongy outdoor track; these surfaces offer more cushioning than pavement and are gentler on the joints. For the same reasons, stick to flat surfaces in the beginning, then gradually add in hills . Better safe than sorry . Practice caution and start off by running when it’s light out. If you’re venturing far from home, run with a buddy, an ID, and a cellphone for safety. Also, don’t forget the sunscreen and any other protective gear you’ll need in the elements. If running at night is unavoidable, be sure to follow our night running tips . Stretch out . Just like you do after a run on the treadmill, stretch after your outdoor run .

Here is the original post: 
Spring Running: Transitioning From the Treadmill to the Road

Hey Miley, Stand Up Straight!

Did you catch Miley Cyrus on the red carpet during this year’s Oscars ? Her gorgeous Jenny Packham gown was overshadowed by her hunched-over posture. She was joined by repeat slouching offender Kristen Stewart , who stood slightly taller than usual on the red carpet. Besides not looking so hot, slouching can erase all of the hard work you’ve done at the gym and affect future workouts. Here, a few tips on checking and improving your posture: Did you know standing just a little bit taller can make you look 10 pounds lighter ? That’s right, it’s that simple. To instantly drop the pounds, try this posture checklist . Consider trying a Pilates class , even just once. Pilates focuses on your all-important core and encourages great posture by engaging your deep ab muscles and keeping your spine neutral. Perform a quick posture check during the day. Get into the habit of checking your posture each time you do a repetitive activity like going to the ATM, standing in line for your morning coffee, or waiting for a traffic light to turn green. Bad posture can even cause back pain. If you don’t notice an improvement simply sitting and standing a little bit straighter, try the Alexander Technique , which teaches basic body mechanics while improving posture. Not only will improved posture make you look taller and thinner, it’ll help your running and walking workouts

The rest is here:
Hey Miley, Stand Up Straight!

Wanna Do a Handstand? 7 Moves to Get You There

It looks like many of you are like me, and have always had a secret desire to learn how to do splits . Handstands are another “trick” I’ve always wanted to be able to do. I guess seeing acrobats in the circus as a kid sparked my interest. If you have your heart set on getting upside down, here are seven moves to practice. Do them in this sequence, trying to master each step before moving on to the next one, and you’ll be walking on your hands in no time! View Slideshow ›

Here is the original post:
Wanna Do a Handstand? 7 Moves to Get You There

Avoid Putting On the Pounds When Giving Up the Smokes

With all the health benefits to gain from giving up the smokes , the decision to quit is an easy one, but the follow-through can certainly be a challenge. Cravings brought on by nicotine withdrawal can be intense and one way distract yourself from the desire to light up is to eat, eat, and eat some more. That of course can lead to weight gain, so here are some tips on how to ditch the cancer sticks without busting out of your pants. First and foremost, focus on quitting and don’t worry so much about gaining weight. Smoking is much more of a risk than gaining a few extra pounds, so once you ditch the cigs for good, then worry about how you’re going to lose the extra fluff. To find out how to avoid gaining a hefty amount of weight, read more. When you quit, you may miss having something in your mouth, which is why many people end up reaching for food to munch on instead. This is a great way to keep your hands and lips busy, just be sure to choose wisely. Crunchy carrot and celery sticks, frozen grapes, cubes of cheese, air-popped popcorn, and even gum will give your mouth something to do without packing in too many calories. You can also go for calorie-free options. Sucking on a straw or toothpick may also satiate that need to have something in your mouth. Instead of sticking to the three-meals-a-day plan, opt for smaller more frequent meals. This will keep hunger at bay, which will make you less likely to reach for unhealthy snacks or overeat. Food choices matter too, and ones that are high in protein and fiber will keep you feeling full longer. Also try to avoid alcohol . Cocktails, beer, and wine tend to be high in calories, and for some people, they trigger the urge to light up. Keep busy with exercise . Smoking breaks take up a lot of time, so replace them with walks around the block or short strength-training sessions including push-ups, squats, and crunches. As little as five minutes of exercise has been shown curb nicotine cravings . Exercise also helps to naturally suppress your appetite, so the more you make exercise a part of your regular schedule, the less hungry you’ll feel and the more calories you’ll burn. You may also benefit from an alternative therapy when it comes to quitting. Hypnosis, acupuncture , and meditation may be effective tools that help you quit faster. If you have any other tips on how to quit smoking without going up a jeans size, share them in the comment section below.

Here is the original:
Avoid Putting On the Pounds When Giving Up the Smokes

Are You Running in a Race This Year?

Marathon season is officially under way, woo-hoo! I have to admit I love hearing that so many of you are in training or have completed a race . It motivates me to lace up and hit the pavement even more. Heck, even some of my own friends  have finished running in their first long-distance races this year. Kudos! Since so many of you wrote that running in longer races was one of your fitness goals in our Get Fit For 2010 community group and contest , I’m wondering how many of you signed up to compete. I’m hoping that you’re all taking the leap and that your training is going well. I especially hope that you’re staying injury-free. If this is your first race and your nerves are starting to set in, don’t worry - you will be able to tackle your first marathon with ease, I know it. If you’re still looking for a race, head on over to Active.com ; they have a complete listing of all kinds of events. Tell me . . . Are You Running in a Race This Year? Yes - I’m running a marathon. Yes - I’m running a half-marathon. Yes - I’m running a 10K. Yes - I’m running a 5K. No long races for me this season.

Here is the original post: 
Are You Running in a Race This Year?

Learn to Love: Passion Fruit

Growing up in Hawaii, I was sort of spoiled. In my backyard we had papaya, avocado, coconut, and passion fruit trees. The best part? They were there when we moved in! And in a tropical climate like Hawaii, these trees need little in the way of cultivation - they just kind of hang out and take care of themselves. Even though I’ve moved away from Hawaii, my favorite fruit is still passion fruit, except now it’s more of a delicacy than a mainstay. If you’ve never experienced this sweet, fleshy fruit, now is the time to try it. It grows in abundance this time of year and can easily be found at most grocery stores. (I was able to pick one up from Safeway just the other day.) The purple fruit is antioxidant-rich and full of vitamin A, iron, and vitamin C. Look for ones that are about the size of a lemon with slight indentations in the skin - this means they’re ready to eat. I usually just slice one open and eat the pulp - seeds and all - with a spoon. The fruit has a really sweet, floral scent and a sweet-tart flavor. What will probably be unusual to most people is the texture. On top of being really juicy, the pulp has an almost jelly-like texture and consistency. If you’re not into the texture, passion fruit is great for juicing or as an ingredient in a cocktail , dessert, salad dressing , or a sauce. I also love making jam out of it too. Have any of you tried passion fruit? Source: Flickr User geishaboy500

Originally posted here: 
Learn to Love: Passion Fruit

Next Page »