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 .

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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

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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 ›

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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.

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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.

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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

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Learn to Love: Passion Fruit

Tips For Tackling Your First Marathon

Back in January, 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 . Hopefully you signed up for a race, and are steadily training and staying injury free. The magazine Outside shared some training tips for newbie marathoners, and I’m going to share them with you. First things first, the magazine suggest you “go for a run.” Easy to do. Lace up your sneaks and go. Check! The second suggestion is the same as the first. Endurance, like Rome, isn’t built in a day. Now “hit the brakes,” says Outside : “If running feels hard, you’re going too fast.” Going slow helps avoid injuries. For more helpful tips, keep on reading.

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Tips For Tackling Your First Marathon

Alison Sweeney’s Tips For Staying Healthy

Actress Alison Sweeney is one busy lady. Between her multiple TV gigs and having two little ones on her hands, life can be pretty hectic. In the latest issue of Shape , the Days of Our Lives star and host of The Biggest Loser says that she manages the craziness by “taking it one day at a time.” Along the way, Alison has picked up a few tricks for staying healthy even when life is always on the go. Keep veggies within reach. Alison makes sure she always has healthy food within an arm’s reach. “If you clean them, cut them up, and put them in a bowl, they’ll get eaten.” Opt for complex carbs. Alison reaches for complex carbs like whole grains because they keep the body satisfied. “They hold you over far longer than refined carbs, like bagels. That’s why I start the day with a bowl of oatmeal.” To see more of Alison’s tips, read more. Know your weaknesses . If it’s out of sight, it’s out of mind! “I lose sight of my diet when I’m around savory snacks, like tortilla chips, so I don’t keep them in the house.” Splurge on the real thing. “I’d rather have one small bite of something I’m craving than a fat- and sugar-free version of it. My best friend gave me an ice cream maker, so I can whip up a thick, creamy dessert and be satisfied with just a spoonful or two.” Read labels. “While working on The Biggest Loser , I learned how misleading packaging info can be, especially when it comes to serving sizes. One ‘personal pizza’ we found actually serves eight!” Check out the rest of Alison’s tips in the latest issue of Shape , which is currently out on newsstands.

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Alison Sweeney’s Tips For Staying Healthy

Gear Review: Lifefactory Glass Water Bottle

I like staying hydrated on the go. But I also have my concerns about chemicals leaching into my water after the Nalgene fiasco of 2008 , when we learned that polycarbonate bottles release the chemical bisphenol A (BPA) into our drinks, increasing the risk of diabetes and heart disease. Many people then switched to Sigg bottles, but it later came to light that this brand’s older bottles had BPA in their lining. Where does this leave us? With glass. Lifefactory now makes adult versions of its eco-friendly baby bottles - minus the nipple, of course. Lifefactory sent me a Beverage Bottle ($22) to test out and I’ve been carrying it ever since. It’s a 22-ounce sturdy glass bottle, with a screw top lid, housed in a protective silicone sleeve. Here’s what I love about my bottle: it holds a lot of water, the entire thing is dishwasher safe (both bottle and silicone sleeve), the water inside never takes on that funky metallic taste, and since it’s clear you can see how much water you have left. Here’s the drawback: it’s a bit heavy, which shouldn’t come as much of a surprise since it is made of glass. I tried the bottle out at the gym, and quickly realized that it’s not meant for use on a cardio machine since you have to screw off the lid, which is an accident waiting to happen if you’re trucking along on a treadmill. On the other hand, I appreciated the break time during circuit weight training when I needed a sip and had to remove and replace the lid. I think the best use of this bottle is on driving-heavy carpooling and errand-running days, but I don’t think I would take it with me on a hike. I must say I like the polka-dot design, and the silicone really does provide ample gripping action - even for sweaty hands. You can pick up your own Beverage Bottle from Lifefactory’s website . I also found the bottles, both for babies and adults, at my local co-op grocery.

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Gear Review: Lifefactory Glass Water Bottle

Deep Water Is For Running

They say still waters run deep, but I say deep water is for running. Let me explain. I recently suffered a pulled calf muscle - an entirely new injury to me. After three days of doing the R.I.C.E. thing (as well as feeling sorry for myself), I was craving a workout, but still walking with quite a limp. I could tell that even the elliptical was still out of my range, so I tried some deep water running. I strapped on the flotation belt (my gym has a closet of all sizes), cinched it tight on my waist, and walked into the pool. Did I feel like a fool at first? Simply put, yes. Did I feel great after running intervals for 25 minutes? Yes. The great thing about deep water running is it works the same muscles running on land does minus the pounding, so it is gentle on injured joints - it didn’t bother my calf. I could really feel the work in my hamstrings, which felt great. And I could tell my core was engaged too. My arms got a nice workout as well, something I don’t usually experience when running. Deep water running is no joke when it comes to cardio. It didn’t get my heart rate up as high as if I was running on land, but according to my heart rate monitor I was only about 10 beats per minute slower than when actually running. Running in water is considered a great way to maintain cardiovascular fitness when rehabbing an injury, and in general it’s a great way to cross train. I think I might be a convert. If you’re interested in trying it out check out my tip when you read more. Here are a few things I learned in my 30-minute workout: Warm up in chest-high water. Swing your arms front and back, mimicking the action of running. Do high marches to warm up your hip joint. Combine the two actions and march yourself into the deeper water where you can no longer touch. Then start “running” at a slow pace. I found leaning forward is necessary to move. If I stayed upright, I felt like I was just treading water. But don’t lean forward from your waist. Use the chi running concept and feel your entire body leaning forward. This will work your core. Play around with your speed and the size of your stride. This will make the workout more interesting and you will work different parts of your muscles. Don’t forget to cool down. Swim a few laps or grab a kick board and slow things down for five minutes after your workout. If you’re sick of the treadmill, nursing an injury, or looking for a joint-friendly workout, give deep water running a try. Source

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Deep Water Is For Running

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