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

[Forum] How Should I Eat When Studying Long Hours?

Hi, I am a 20-year old female university student and I have always been athletic. When I entered university at 18, I weighed 145 lbs (height: 5′10”). I now weigh 160. I know that everyone will blame that on the “freshman 15″, but as a biochemistry major I am very conscious of nutrition and rarely eat junk food. However, I have noticed that my days are much longer now because I am busier. On a typical day, I wake up at 7 and I’m on campus by 9. I stay there until around 6, when I come home for dinner. I then head to the library until 12 or 1. I found that when I was sleeping for 8 or 9 hours every night eating three meals each day was sufficient, but now I’m finding that at 1 am before I go to bed, it’s been 7 hours since I ate dinner and I’m starving! I need help devising a plan that will help me lose 15 pounds, preferably in 8-10 weeks, that will allow me to eat enough meals during the day to feel full. Also, note that I work out five days/week, and this consists of 20 minutes on the treadmill and a 5 km jog (usually takes me 28-32 mins) and an ab workout if I have time (full disclosure: I usually don’t). Here’s what I ate today: Breakfast (7am): oatmeal, cup of orange juice Lunch (2 pm): salad Dinner (6 pm): 1 cup of pasta with tomato sauce and ground beef grilled vegetables, 1 bottle of water Snacks: 0 fat yogourt and a banana (8 pm), 2 apples (12.45 am…technically not the same day but whatever), 3 “fruit to go” bars, 8 almonds (the bag was done), 1 small green tea (black) (3 pm), Please help me figure out how to eat only three meals/day as this worked best to maintain optimum weight for me before, but still feel full for the entire day! Thanks so much, A

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[Forum] How Should I Eat When Studying Long Hours?

R.I.C.E. Review

After reading the progress reports from the Get Fit For 2010 community group and contest, I noticed one big trend: injuries. They happen to the best of us; if you lead an active life, chances are high you will suffer some bumps, bruises, and strains along the way. If you happen to sprain your ankle or strain your hamstring, immediate first aid can help you heal faster. No matter if you injured a joint or a muscle you should follow the R.I.C.E. protocol for 48 hours after your injury. Rest: Take a break for a day or two to let the injured area rest and recover. Your body needs time to heal the injury. Let pain be your guide as to what daily activities are fine. Once you can go about your usual daily routine without pain, slowly ease yourself back into training. Try the elliptical before going gangbusters on the treadmill. Ice: Apply an ice pack (or a bag of frozen vegetables, wrapped in a towel) to the injured area for 15-20 minutes every few hours. Ice helps reduce swelling and inflammation by slowing blood flow to the injury; it also lessens the pain by numbing it a bit. Compression: Between ice treatments, wrap an elastic bandage around the affected part to apply pressure and reduce swelling. Compression can also help provide support to a weak joint. It should be fairly tight, but make sure it doesn’t press nerves or cut off blood circulation - if the end of the limb turns blue, that’s too tight! It’s also too tight if you feel throbbing in the bandaged area. For the same reason, don’t wear the bandage at night. Elevation: Let gravity do the work - try to keep the injured limb raised above the level of the heart to prevent fluids from pooling in the inflamed tissues. For an injured leg, prop it up above the hips when lying down. Injured arms can be held up in a sling. If two days post-injury your pain has increased or the swelling has not subsided, it’s best to see a doctor or a sports injury specialist . A medical professional can properly diagnose the injury and recommend the correct form of treatment and rehab to get you back in action sooner than later.

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R.I.C.E. Review

Gym Dilemma: Dealing With a Treadmill Hog

I try to avoid going to the gym during peak hours because of the long waits and time restrictions on the cardio equipment, but some days I can only manage to hit the gym during prime time. While it’s tough to adhere to the 30-minute gym-imposed time limit on the treadmill, if there’s a long line of people waiting (and there usually is), I play by the rules. But, of course, there’s one woman who does not get off the treadmill for at least an hour - more often 90 minutes - no matter how long the wait. Until now I’ve ignored her, but recently, someone politely asked me to give up my treadmill after going over the 30-minute limit while treadmill hog was at least on minute 45. I bit my tongue, but I don’t think I can hold in my anger much longer. I’m not the only one with serious feelings about treadmill hogs , but what’s the best way to deal? I’ve come up with three suggestions and possible outcomes; to let me know which route you think I should pursue, read more. Ignore her. While this approach has served me (and just about every other person in the gym) well for a few weeks, her hogging the machine is clearly starting to bother me. I’m rather non-confrontational, so I default to this approach, silently hoping and waiting that someone else will say something to her. Pro: I don’t have to deal with it. Con: I have to stew in anger silently watching her marathon workouts three days a week. Tell the staff. I feel a little passive-aggressive approaching the gym staff, but that’s what they’re there for, right? Pro: Again, I don’t have to be the one to confront her. Con: She might know I reported her and get confrontational. Or, she might end up embarrassed that I’ve dragged someone else into the situation. Just tell her nicely. I should simply say, “Hey, I’m sorry, but there’s a huge waiting line and I’ve noticed you’re over the time limit on this treadmill. Do you think you could wrap it up?” Pro: She probably won’t say no to my polite, direct approach. Con: She still might say no, and then I’m back to square one.

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Gym Dilemma: Dealing With a Treadmill Hog

The 500-Calorie-Burning Treadmill Workout

This is the year - 2010 is all about getting fit . Though some of you have big weight loss goals, others have just a few pesky pounds left to burn off. Those can be the hardest to get rid of, and sometimes eating healthy and exercising daily just doesn’t do the trick. That’s when you need to kick it up a notch in the workout department. Here’s a 41-minute interval workout for the treadmill that will burn about 500 calories. Complete it five times in a week and you are well on your way to burning an extra 3,500 calories - the magic number of calories it takes to lose one pound in a week . This means you would need to cut out only 150 calories daily from your food intake to meet that goal. Not too difficult right? To see this killer workout, just read more. Set the treadmill incline to zero. *Calories burned calculations are based on a 130-pound woman ** RPE = Rate of Perceived Exertion If this workout is too easy or too hard, just adjust the speed to fit your level. If you prefer running outside, then use the RPE column to determine how fast you should be going. Click here for a photo-free printable version of this workout to take to the gym. For more on running, be sure join the RunningSugar community group.

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The 500-Calorie-Burning Treadmill Workout

Try It: Run an Extra Mile This Week

If you were up for my 30 push-up challenge , here’s another one to take on. It’s for all you runners out there who hit the treadmill or road regularly (running at least 10 miles a week). This Monday, vow to add an extra mile to your total mileage for the week. Here’s how: Figure out the pace you normally run at. Let’s say you run at a pretty moderate pace of 10 minutes per mile (6 mph). If you run five times a week, in order to add an extra mile to your total, just run an extra two minutes for each workout. If you run less often, say twice a week, run an extra five minutes per workout. When you think about it, adding a few extra minutes here and there won’t feel like much per run, but it can really start to add up. If you have a goal to run a half or full marathon, this is a great way to gradually increase your mileage over the course of several weeks or months. Just make sure you follow the 10 percent rule , only increasing your mileage gradually by no more than 10 percent each week. This will help prevent overuse injury and allow your body time to adjust to the new demands you’re placing on it. If you have any other tips or goals to share about running, post them in the RunningSugar community group.

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Try It: Run an Extra Mile This Week

Help, I’m Afraid of the Treadmill

FitSugar reader ccath posted this question in our RunningSugar community group . I’m planning on joining my college gym really soon. I’ve been doing lots of push-ups - sometimes I do 500 in a day, not exaggerating - but I still feel fat. I feel like my abs should be toned, but besides my arms I don’t notice any difference. I feel fatter. Anyway, as I was saying I’m going to join the gym, and I’m planning on running on the treadmill, but I’m afraid of it. I know it sounds stupid but I’m afraid I might fall and make a complete fool of myself in front of everyone. I’m worried that what happens in this video will happen to me. Can you offer me any tips? If you love talking about running or have a question, post your thoughts to the RunningSugar community group. Not a runner? Then take a look at our other community groups - there’s something for everyone.

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Help, I’m Afraid of the Treadmill

Get It Up, Your Heart Rate That Is: 30-Minute Treadmill Interval

A short workout is better than nothing at all and squeezing in any kind of fitness is certainly part of my holiday survival plan . This 30-minute treadmill workout definitely gets the job done. Using intervals , the half an hour workout burns calories and revs up the metabolism. To check out the workout, just read more. Time Speed (mpr) Incline (%) RPE* 00:00-05:00 5.5 1 1-3 05:00-10:00 6.0 1 4-7 10:00-11:00 6.5 1 8-10 11:00-14:00 6.0 2 4-7 14:00-15:00 6.7 1 8-10 15:00-18:00 6.0 2 4-7 18:00-20:00 6.9 1 8-10 20:00-23:00 6.0 2 4-7 23:00-24:00 7.1 1 8-10 24:00-27:00 6.0 1 4-7 27:00-30:00 5.5 1 1-3 * RPE = Rate of Perceived Exertion If you have more than 30 minutes, add a couple more two-minute intervals in the faster speeds. Pushing yourself harder for longer pays off in terms of burning more calories as well as increasing your speed when running a consistent speed. As always, if this is too easy or too hard, just adjust the speed to fit your level. If you want to do this workout while running outside, then use the RPE column to determine how fast you should be going. Here’s a link to the printable version of this workout . If the treadmill is not your thing, try this half hour Harley Pasternak elliptical workout . Whatever you do, just get moving.

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Get It Up, Your Heart Rate That Is: 30-Minute Treadmill Interval

Tips on Choosing a Gym

If chilly temps are putting your outdoor workouts on hold, then it’s time to find a gym so you can keep up with your runs and bike rides. Many health clubs offer lower rates this time of year, so if you’re looking to join, now is a great time. If you’re not sure how to choose a gym, these questions should help. Where is it located? If it’s more than a 10-minute walk or car ride from your home or office, chances are you’ll be less motivated to go. What’s the cost per month or year? Call around to see what deals are being offered and what the price includes. You may have to pay extra for classes, parking, use of the pool or sauna, or for meetings with a trainer. Monthly fees are usually around $10 to $75, and some gyms require you to pay a sign-up or annual fee too. When is the gym open? If you can only go at 5:30 a.m., but the gym doesn’t open until 6, then you’ll have to find a different place. Check the weekend hours too, since some gyms close early on Sundays, or aren’t open at all. Many facilities now are open 24 hours a day, but you may be paying extra for that and it won’t matter if you’re never going to go past 5 at night What do you like to do? Whether it be using the treadmill, tennis, lifting weights, or taking classes, go with the gym that offers the activities you like. Don’t pay extra for the pool if you know you’ll never swim. Want to hear the rest? Then read more. Is the gym clean? The equipment, bathrooms, showers, and locker rooms should be well taken care of. Is the gym crowded at times you plan on going? If you can only go at noon, and no cardio machines are free at that time, then you’ll be wasting time and money. Before you sign up, visit the gym at times you think you’ll be working out to check the availability of equipment. What are the fellow gym goers like? If you prefer working out with just ladies, and the gym is filled with huge muscle men, you probably won’t feel comfortable. What’s the staff like? Are they friendly and helpful? Do they go out of their way to show you around and introduce you to people? Also, they should be trained in first aid and CPR, so check on that. Does the gym have personal trainers? If so, find out if you get to meet with one for a free session when you sign up. If not, how much are sessions? Most gyms will offer free day passes, so take advantage of these. Check out all the gyms in your area to see which one fits your needs best.

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Tips on Choosing a Gym

Curried Sweet Potato Latkes With Homemade Apple Pear Sauce

Whether you’re celebrating Hanukkah this Friday night or not, potato latkes (also called potato pancakes) make a delicious meal. I’ve cooked up the standard potato latkes made with russet potatoes, ones with shredded carrots added, sweet potato and carrot latkes , and also ones made with zucchini from my garden. This year I am spicing things up a bit, and if you’re ready to try a savory latke with a taste of India, give this recipe a try. They’re made strictly with sweet potatoes, so they’re naturally sweet and full of vitamin A . I whipped up some chunky homemade apple and pear sauce to enjoy with them, and I’ll definitely be making these again. To see the recipe, continue reading

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Curried Sweet Potato Latkes With Homemade Apple Pear Sauce

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