Tag Archives: Running

Do These 6 No-Equipment Cardio Exercises (and Skip the Treadmill)

Posted on December 17, 2015 by | Leave a comment

cardio-exercises

For us runners, winter temps mean one of two things: to face a freezing outdoors scenario while logging some miles or to stay indoors and face an even more dreadful alternative: the treadmill.

Don’t panic, we have the perfect solution for all of you who want to stay in shape this season, without the risk of getting injured or bored.

These six fat-fighting, brain-boosting cardio exercises can be done anytime, anywhere, with no equipment at all:

Bridges

Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. (Give your butt a big squeeze at the top!) Pause in the up position, then lower your body back to the starting position.

Plank Squat Hops

Begin in a straight-arm plank, with feet together and abs braced in tight. Bend knees and quickly jump legs forward, landing in a deep squat with toes just outside of hands. Immediately jump back out to plank position. Do 20 reps as quickly as possible.

Burpees

Start by bending over and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Then, drop to a push-up so that your chest should touch the floor. Push up to return to plank position, jump the feet back in toward the hands and explosively jump into the air, reaching your arms straight overhead. Repeat 10 times as fast as possible.

Mountain Climbers

Begin in a full plank position so your hands are directly under your chest at shoulder width apart with straight arms. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating as fast as you can for 10 reps.

Skaters

Stand on your right foot with your knee slightly bent, place your left foot just behind your right ankle. Lower your body to a squat position, your right arm out to the side and your left arm across your hips. Hop to your left foot by jumping off your right foot, bringing the right foot behind your left foot as you swing your arms to the left, like you’re skating. Do all the reps you can, as as quickly as possible, for 30 seconds.

Jump Squats

With feet wide, lower into a deep squat and extend arms out to the sides of the shoulders, palms facing up. Jump up out of squat, bringing feet together and clapping hands overhead. Repeat this movement 20 times as fast as you can.

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Finding the Time to Workout During the Holidays

Posted on November 24, 2015 by | Leave a comment

The year is coming to an end, and we’re officially entering the holiday season!
No need to stress out trying to enjoy all the good things this season has to offer, without compromising your workout and the healthy habits you’ve adopted along the year.

You must be thinking ‘How can I find the time? And how about the motivation?’. We can give you a few tips!

Make a plan

Running-plan

If your calendar gets busier at this time of the year, take a closer look at your weekly schedule, so you can plan your training in advance and fit in some time for a run. If you find it easier, schedule all your runs in your mobile phone or any other kind of digital calendar that notifies you whenever it’s time for hitting the road.

Redefine your workout

Finding some free time to workout during the holiday season is not easy. But that doesn’t mean you should just skip your runs! Remember: shorter runs are better than no running at all. 30 minutes is all it takes to feel the runner’s high!

What about the rainy days? Consider a home workout routine for those times. Crunches, push-ups and running up and down the stairs are all runner-friendly exercises that can be done with no gym equipment.

Bring the family or a friend

Running-buddy

The holiday season is a great time to catch up with out-of-town friends who might be home visiting or even your own family members. So why not invite them to run with you? It’s fun and you can challenge each other. If you are the only member in the family who runs, try to find out local trails or tracks and see if anyone wants to go for a walk while you run. Going outdoors can be a fun way to enjoy the holiday season, release some stress, and of course, a great bonding experience.

More Intensity, less time

If you’re struggling to find the time for a long run, do a short run instead, at a faster pace, which will increase the effectiveness of the short run.

You can also try to crank up the intensity of one of your running workouts with a short, fast interval session on a track or treadmill. This will help you break up the monotony and give your fitness level a good boost to start the new year.

Fight the food temptation

Thanksgiving-Dinner

This is that time of the year when everyone seems to forget about healthy eating habits, food journals and counting calories. But who can resist the loaded buffet tables with all the delicious dishes?
Remember it’s ok to allow yourself to splurge on drinks or your favorite dessert once in a while, but don’t make a habit of it. All you need to do is to find a healthy balance: for example, if you have two parties on the same night, eat dinner on the first and leave some room for dessert at the next.

Bring the joy of the holiday season to your workout

There are a lot of fun races during this season, from turkey trots to jingle bell runs. Just find one near you, put it on your calendar, take some friends and family with you… and have the time of your life!

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How to Take the Dread Out of the Treadmill

Posted on November 5, 2015 by | 2 comments

Aww, the treadmill… either you love it or you hate it! In case it wasn’t already obvious from this blog’s title, I’m in the group of runners that can’t stand it! When you love to run outside, it can be frustrating if the weather just won’t cooperate and you’re left with only two options: you skip a workout or you run on the treadmill. Skipping? Not a chance!

Without scenery passing me by and something to take my mind off the machine, I usually can only run about 10 minutes on the treadmill before boredom wins and I start to look at the clock every 30 seconds.

Fortunately there are plenty of ways to make the time on the treadmill more interesting. Why not give them a try before the freezing temps stop us all from hitting the road?

Set goals and achieve them

Treadmill-tips

Road running and treadmill running have their differences. For starters, running on the treadmill is somewhat easier than road running because it requires less energy. So why not set different training goals?

Set yourself some benchmark times and distances. Keep a record of your results and then aim to improve them on every visit to the gym. Having evidence that you’re getting fitter is a great motivation booster!

Break it up

Instead of dreading a 30-minute treadmill run, you can break it up into 5-minute increments, interspersed with some strength training or a different type of cardio work, such as rowing or the elliptical trainer. You could even make up a circuit of 8 to 10 exercises and machines, including the treadmill. Just don’t forget to “WooHoo!” yourself every time you finish a 5-minute run!

Do interval training

Intervals are by far my favorite way to pass the time on any cardio machine. Instead of running at one continuous pace for 30 minutes you can break up your treadmill running by mixing up intervals of faster running and slower recovery.

The types of intervals you can do are really endless. Just make sure you put together a sequence where you increase intensity each minute or two, moving you progressively from a walk to a sprint. Here’s an example:

  • Run or walk at a moderate pace for 2 minutes.
  • Run or walk at a challenging pace for 1 minute.
  • Run or walk at an easy pace for 1 minute.
  • Repeat until you’ve reached your workout goal (minutes or miles).

Race someone

Love-treadmill

Up for a challenge? Ask your running buddy to pay a visit to the gym with you. Choose treadmills next to each other and start the race. First one to run a mile wins! Not only is this strategy motivating, but it also helps you forget about staring at the clock. That first mile will be over in a blink of an eye!

If you’re working out alone, visualize yourself in a race. Or if you’re in a crowded gym, peek at the console of the person next to you and race him or her!

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How to Stretch After a Run

Posted on September 10, 2015 by | Leave a comment

Last week we mentioned how important it is to take time to stretch before every workout. But how about the minutes that follow a run? Shouldn’t they be used to cool-down and stretch out all of the major muscles you used? The answer is: YES!

Stretching after a physical activity improves flexibility, re-establishes a normal range of movement for your body and reduces the potential of any stiffness or soreness by beginning the process of realigning muscle fibers.

After your run, cool-down for 5 to 10 minutes with a brisk walk or a gentle jog. Then, hold these stretches static (without moving) for 10 to 15 seconds, making sure to do both sides.

To make stretching more fun and enjoyable, give our app 5-Minute Stretch for iOS a try!

1. Quadriceps stretch

Quadriceps-stretch

Often referred to as quads, the quadriceps femoris are the muscles in the front of your thighs, responsible for lifting your knees and increasing your speed.

To stretch them, stand upright and grab hold of a stationary object for balance (a chair, for example) with one hand and use the opposite hand to pull your leg behind you. Try to keep your back straight and your knee pointing downward as you do this stretch to protect your knee joint.

2. Hamstring stretch

Hamstring-stretch

The hamstring is the muscle that makes up the back part of your thigh, stretching from just below the knee up into the buttocks. It’s the muscle that lifts the lower leg and bends the knee after the quads have lifted your knees.

For this stretch, lay on your back, lift and straighten one leg directly above hips. Holding the calf or thigh, press the heel towards the ceiling as you pull leg back towards the chest. Switch legs.

Alternatively, you can do this stretch sitting on the ground. Just extend your left leg, move your right foot toward your inner thigh and lean forward, bending but not rounding your back and waist toward the left foot as if reaching for your toes.

3. Calf stretch

calf-stretches

Your calf muscles are located on the back of your lower legs. These muscles are responsible for propelling your legs across your grounded foot while running.

To stretch your calf muscles, lean against a wall or other stationary object with your right foot behind your left. Start to bend your left leg forward while keeping your right leg straight. Be sure not to bend the right knee and to keep your heel firmly positioned on the floor. Start with your back straight and gradually lunge forward until you feel the stretch in your calf. Repeat with the other leg.

4. Piriformis stretch

Piriformis-stretch

Source: Fitness Blender

The piriformis is one of six muscles in the gluteal muscles. It’s engaged with every step you take on the run and it’s responsible for lateral rotation of the hip.

To stretch the piriformis, lie on your back and cross your legs just as you might while sitting in a chair. Grasp the “under” leg with both hands pull it up towards your chest until you feel the stretch in your buttocks and hips. Hold for five seconds and then repeat on the other side.

5. Lower back stretch

Lower-back-stretch

Source: Popsugar

This is the stretch that most runners forget. But the truth is that running on hard surfaces like sidewalks can lead to lower back pain and irritation.

To stretch your lower back, start by lying on your back with both feet flat. Pull your right knee to your chest until you feel a stretch in your lower back. Hold for up to 15 seconds and repeat with the left leg. End the stretch by pulling both knees to your chest and holding this position for up to 15 seconds.
Which stretching routine works best for you? Let us know in the comments below!

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5 Essential Stretches Every Runner Should Do

Posted on September 3, 2015 by | Leave a comment

Stretching is an important component of any fitness routine. Although it can be tempting to skip warm-up (especially if you’re on the clock), you should know better. Running with muscles that are not properly stretched can result in injury that keeps you off the road or trail for days, weeks or even months.

According to Nikki Kimball, from Runner’s World, dynamic stretching has many benefits: “loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently.”

Begin each running workout with a 5 to 10 minute jog followed by these five essential dynamic stretches and your legs will totally return the favor the next time you step out the door.

1. Walking Lunges

Walking-Lunges-Runners

Why are they good for you: walking lunges open up the quads and hip flexors, which are the major muscle groups you’ll be using during your run. Plus, they simulate the forward motion of running, making them a runner-friendly warm-up stretch!

How to do them: Stand with your feet together and take a step forward with your right foot using a long stride, keeping the front knee over or just behind your toes. Bend the front knee to 90 degrees and lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight. Then, rise up and take a big step forward with your left knee to get the stretch on your left side.

2. Kneeling Hip Flexor Stretches

Hip-Flexor-Stretches-Runners

Why are they good for you: this is a very important stretch, especially for those runners who work at a desk all day. If you do, you probably have tight hip flexors, because they’re constantly in a state of flexion.

How to do them: Start in a lunge position (see above how to do it) with your front knee at 90 degrees and aligned over your toes. Straighten your back leg, until you feel a stretch along the front of your back thigh. Raise your arms up over your head and hold for a few seconds, then release.

3. Hip Circles

Hip-Circles-Runners

Why are they good for you: along with the kneeling hip flexor stretches, hip circles help you warm up the hips, which is key to a runner’s performance. In fact, the hips is where the hip flexors, psoas, and quads and hamstrings come in together, so opening up the joints and muscles of that area before hitting the pavement can help prevent injury.

How to do them: standing with your hands on your hips and your feet hip-width apart, rotate your hips in circles in a clockwise and then counterclockwise pattern, 6 to 10 rotations each direction.

4. Calf Raises

calf-raises-runners

Why are they good for you: calf muscles are responsible for every single step you take on your run. When your foot leaves the ground during a run, your calf muscles contract to make that happen. To avoid soreness or – even worse – an injury, give them some pre-run love by doing a simple set of calf raises.

How to do them: stand on a step with your toes on the edge and your heels hanging off. Push up with both feet into a calf raise, then slowly lower your heels so that they come below the stair and you feel a stretch through your calf muscle.

5. Side Stretches

Side-Stretches-Runners

Why are they good for you: although the cause of side stitches is unclear, some fitness experts say you can help prevent them by stretching your torso before running.

How to do them: bring your arms up over your head and, keeping your abdominals tight, lean to the right and then to the left, bending at the waist. Do this movement dynamically, holding for one or two breaths on each side to warm up the muscles of the midsection.

If you need help incorporating stretching into your running routine, try our 5-Minute Stretch for iOS! This app takes the guess-work out of stretching and makes it fun and enjoyable.

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5 Reasons You Are Not Losing Weight

Posted on August 20, 2015 by | Leave a comment

You started running months ago, yet every time you hop on the scale, you feel frustrated with the numbers! Sounds familiar?

Running is a great way to stay in shape and increase your fitness levels. But running and weight loss don’t always go hand-in-hand. So, you might be wondering: what am I doing wrong?

Start by avoiding these common mistakes that can sabotage your efforts to drop a few pounds. There might be a few things on this list that surprise you!

Setting Unrealistic Goals

Running-Weight-Loss

People often think that a significant weight loss is a consequence of training. Take “The Biggest Loser” as an example: even though the show inspires people to lose weight, it also sets them up for very unrealistic weight loss expectations.

Set a pound to two pounds per week as a realistic goal. But avoid getting too preoccupied with singular scale readouts. Instead, watch for progress over the long haul, and remember to have ways other than the number on the scale to measure your progress, such as how your clothes are fitting or the number of inches you’ve lost.

Overestimating the Calories Burned

It’s true that running burns more calories than nearly any other activity! But you can easily overspend your calorie deficit with a post-run snack.

By understanding about how many calories you burn during your runs, you’ll have a better idea of how to approach that post-run hunger. Very generally, the average man burns 124 calories per mile and the average woman burns 105, which means that a five-miler can burn 525 to 620 calories. If you want a more accurate approach, try using a heart rate monitor, during your runs.

Sports Fuel Overdose

Running-Weight-Loss2

Some runners assume that because they’re running, they’re supposed to refuel before the training is over. Sports drinks, gels and bars might be important tools in a runner’s training arsenal, but when overused they might compromise your weight loss efforts. Not only are they high in calories, but they also have very little nutritional benefit and they won’t keep you full.

Just water should be fine, if you’re running for less than 60 minutes. Go longer and you should consume 30 to 60 grams of carbs per hour of exercise.

Not Fueling Postrun

After longer or tougher workouts, your muscles are hungry, but you might not be. This could help your weight loss, but it actually works the other way around: when your body settles in and realizes its glycogen stores are low, you’ll feel much hungrier.

Even if you don’t have enough appetite after a tougher run, try to refuel within an hour after completing your workout. Keep this snack to fewer than 200 calories.

Not Readjusting Calorie Needs

Running-Weight-Loss3

The lower your weight, the less calories you will need to maintain it. So if you keep consuming the same amount of calories, you’ll probably hit a weight loss plateau.

To continue on losing weight, you have to gradually reduce your calorie intake. First, determine how many calories you need each day with a daily caloric expenditure calculator. Then, create a deficit of approximately 500 calories per day, if your goal is to lose a pound a week.

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5 Must Follow Running Blogs

Posted on August 13, 2015 by | Leave a comment

Having no running partner is no longer an excuse to skip your workouts. In today’s world, the internet keeps us from ever being without a supporting community of runners.

In fact, some of the most successful running bloggers have started their writing careers out of the necessity of connecting and sharing their journeys with others.

Whether you’re just a beginner looking for motivation or a veteran runner looking for advanced advice, you should add these 5 blogs to your RSS feed.

We know that too many great running blogs were left out of this list, so please be sure to add your favorites in the comments section.

Mile Posts

Photo: Mile Posts

Photo: Mile Posts

We love Dorothy’s story! In college, she was on a path to obesity and inactivity, but running became a way for Dorothy to lose weight, quit bad habits, fight anxiety and gain confidence. In 2003, she crossed her first marathon’s finish line and something changed. She now describes herself as a “runner, who loves all things running, with a soft spot for the marathon”.

In 2009, she launched Mile Posts, where she helps others to become better runners, by sharing her story, race reports and inspirational messages.

RunBlogger

Photo: RunBlogger

Photo: RunBlogger

Aside from having a stellar professional background in biology, Pete Larson is also an avid runner. Since 2007, he has completed nine marathons (including Boston), one ultramarathon, and numerous shorter distance races.

Launched in 2009, RunBlogger has everything! It offers tons of advice, including detailed shoe reviews, posts on biomechanics and training.

Carrots’n’Cake

Tina lives by the motto “it’s all about eating your carrots and savoring your cupcakes, too.” And if you don’t believe you can eat “bad” foods and still have a well balanced and healthy diet, you must visit Carrots ‘N’ Cake.

It started as a personal food and fitness journal to help Tina get ready for her wedding. It has now grown to become a great food, fitness and running blog, that was turned into a book, in 2011.

The Hungry Runner Girl

Janae Jacobs started The Hungry Runner Girl after getting injured running the Boston Marathon in 2010. “If I’m not running, I might as well talk about running,” she said.

But saying that she only writes about running is not exactly accurate. The Hungry Runner Girl is a blog about food, family, travel, running gear and Janae’s personal stories of her day-to-day life. Along with her positive attitude, her personal content is what drives people to her blog!

Run to the Finish

Amanda has always had a passion for an active lifestyle. But, according to her, “it wasn’t always a love affair with running or vegetables!” Sounds familiar? Of course it does! In fact, anyone who loves running will relate to the content posted on Run to the Finish.

Addressing everything from running tips to runner-friendly recipes, this certified personal trainer’s posts are fun to read and filled with the motivation beginners or veteran runners need to focus and accomplish their goals!

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7 Healthy Snacks for (Hungry) Runners

Posted on July 30, 2015 by | 2 comments

If you can’t get through the day without a snack, you’re not alone! For us runners, it’s very hard to stick with the three square meals plan without having midnight or mid-afternoon cravings.

Don’t be tempted to grab a bag of sweets or a cake on the way home from work, though. Runners need to fuel their bodies with healthy, nutritious foods before, during and after their runs. This nutrition strategy not only silences your grumbling stomach, but also improves your performance, boosts recovery and aids in weight loss.

From peaches to popcorn, we’ve got 7 runner-friendly snacks that can be eaten whenever hunger comes knocking:

Bananas

snack-bananas

Bananas are a favorite among runners. They are a great source of good carbs, vitamin B6 and potassium. The simple sugars and low amount of fiber make bananas especially easy to digest, which means they are a good snack before, during, or after workout.

Peaches

This juicy fruit contains several key nutrients for the everyday runner. Peaches are rich in fiber, vitamin C and beta-carotene, a heart-protective antioxidant. They also provide a good amount of potassium, a mineral critical for regulating fluid and electrolyte levels, which makes them the perfect snack for rehydrating after a warm run.

Carrots

snack-carrots

Carrots are low-calorie but filling and contain carotene and vitamin A, which promote eye health and strong immune function. Not only are they good for your health, but they also help you lose weight! Eat them before dinner, so you can satisfy your hunger pangs and avoid overindulging during dinner.

Smoothies

Smoothies can be a nutritious and refreshing summer treat, that runners can have for breakfast, before a run, or as a refreshing, reenergizing, post-run drink.
Mix fruit, juice or soy milk for a healthful dose of fiber, vitamins C and A, plus potassium, fiber, and calcium.

Fruit Yogurt

snack-yogurt

Low in fat and fairly high in carbohydrates, yogurt is also a great source of protein, potassium and calcium. Its live and active cultures are good for the digestive system and makes yogurt a highly digestible pre-race snack.

Chocolate Milk

Cold chocolate milk tastes pretty refreshing after a summer run. It also provides protein, carbohydrates, B vitamins and calcium, making it a great recovery drink – for stronger muscles and bones.

Popcorn

snack-popcorn

Popcorn can be a healthy snack when you crave a salty food, as long as it’s not loaded with butter, oil, sugar, or loads of salt. Popcorn has very similar nutritional benefits to brown rice or whole wheat bread and since it is rich in fiber it will help you feel fuller longer.

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5 Key Core Exercises to Make you a Stronger Runner

Posted on July 23, 2015 by | Leave a comment

We all know that to improve our running, we have to do much more than just run. Having strong legs is crucial, but to become a more resilient runner, making sure you have a strong core is key.

Core muscles include the postural muscles, which includes the muscles of the back, stomach, and hips. By adding a series of core exercises to your training plan, you’ll be building your strength, stabilizing your body while running, and improving your form when you get tired.

There are lots of core exercises out there, but some of them are definitely better for runners than others. Here are five effective core strengthening exercises that you can do without stepping foot in a gym – all you need is a little floor space!

Basic Plank

Basic-Plank

Lie on your stomach and prop your weight on your toes and forearms. Place your toes about hip distance apart with your elbows resting on the floor right under your shoulders. Keep a straight line from your head to your feet and be sure that your abdominal muscles are engaged.

Hold this position for 30 seconds. Increase the number of repetitions and the length of time you hold the pose as your core strength increases.

Side Plank

side-plank

Lying on your right side, lift your body and balance on your right elbow and outer edge of your right foot. There should be a straight diagonal line from your feet up to your head.

As an advanced form of the exercise, you can do lateral leg raises, by slowly lifting your left leg to a 45-degree angle and lowering it back down to the start position.

Glute Bridge

glute-bridge

Start by lying on your back with your legs bent and feet flat on the ground. Lift your hips until there is a straight line from your shoulders to your knees. Extend one leg straight out, knees together, and hold for a few seconds. Return to the initial position and repeat on the other side. During the exercise, make sure you don’t drop your hips.

Russian Twists

russian-twists

With a five to fifteen pound weight on the floor next to you, sit with your knees bent and your feet flat on the ground. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded and you feel your abs engage. For a greater challenge, lift your feet ever-so-slightly off the floor. Slowly rotate round to the right and pick up your weight. Holding the weight, slowly rotate all the way round to the left as far behind as you can.

The Superman Pose

superman-stretch

Lie on your stomach with your arms and legs extended. Start by lifting your right arm with the left leg, then alternate sides. You can practice variations of this move by only lifting the arms or only lifting the legs. The most advanced version of this exercise is holding both arms and legs off the ground at one time. Hold each of these poses for 20 to 30 seconds.

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Tips for Running in the Heat

Posted on July 2, 2015 by | 2 comments

What’s your favorite season for outdoor running? If you picked summer, you are not alone! We love the bright blue skies, the smell of grass in the morning, more daylight before and after work, and not to have to dress in layers! This could be the perfect running scenery if it wasn’t for extreme heat and humidity!

Running in such harsh conditions can put you at risk for dehydration, heat stroke and other heat-related illnesses.

To help you optimize your hot-weather workouts – and because we are summer fans ourselves – we put together some proven to work running tips:

Run Early

run-early

Morning is the coolest time of the day to run. Before sunrise or right after it, the roads are still cool from the night’s lower temperatures.
If you can’t train during those hours, try to avoid running between 10 a.m. and 4 p.m., when the sun’s intensity is at its greatest, or seek shade and grass, since asphalt and concrete retain more heat.

Drink Often

Hydration is one of the most important elements to staying cool and performing your best in warmer temperatures. This means you should drink fluids before, during and after your runs.

When it comes to staying hydrated, sports drinks beat water. Why? They contain electrolytes, which increase your water-absorption rate and replace the electrolytes you lose in sweat.

In training, drink 16 ounces of a sport drink an hour before you head out and prepare yourself to toss down five to eight ounces of a sport drink about every 20 minutes while working out.

Dress Light

dress-light

Wear light-colored, loose-fitting and lightweight apparel that will help your body breathe and cool itself down naturally. Microfiber polyesters and cotton blends are good fabric choices because they will wick moisture away from your skin so cooling evaporation can occur.

For your head opt for a visor instead of a hat – it is too constrictive and traps heat. Don’t forget your shades and to protect your skin with a sunscreen with an SPF of 30 or higher.

Adjust your Paces

As you probably already know, performance suffers in the heat and humidity. In fact, every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile. So don’t push it!

Slow down, take walking breaks, and save your hard efforts for cooler weather. After all, this hot and humid season is not the time to try to push your pace and try to achieve a race PR.

What’s your trick to dealing with the heat? Share it in the comment section!

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