Category Archives: Running

Yes, Women Can Bulk Up through Exercise

23 Thursday Jan 2014

Posted by in Exercising, Health and Wellness, Muscles, Running, Swimming

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“You won’t bulk up.” How many times have we heard this? For those of us who are convinced we can bulk up with certain exercises, but hear countless times that it’s not possible, well the later are wrong. We can. And I am one of them.

Despite having lower testosterone than men and regardless of watching what we eat, women with certain genetic makeups – especially those with small body frames – can build muscle easily and quickly, particularly in their thighs and buttock where fast twitch muscle is also often found. The muscle build up is often accomplished with resistance training, which is ANY form of exercise that causes a muscle to contract AGAINST an external resistance, creating a burn and a pump then a build in muscle. Not only is this with accomplished weights, but with popular cardio equipment including the treadmill, elliptical, and bicycle.

So what is a girl to do if that is the look she isn’t going for? What if she just wants to be tone and not overly muscular? Train for leanness and endurance.

We all know weight-training tones your muscles and can build muscle size. Increasing the weights used and the speed of reps can result in building muscle. So for muscles responding quickly to resistance, do the opposite. Perform more repetitions (15) with lighter weights completed within 90 seconds. Rest time should only be between 15 to 30 seconds for a cardio burn.

You may continue with your indoor cardio – running on a treadmill, pumping on an elliptical, and spinning a bike – but lower your tension on the equipment and limit your time to no more than 30 minutes a day.

If you can run outside versus on a treadmill, then do so. A treadmill forces your run through it’s push and pull resistance while a run outside is powered by 100% of you. You can also increase your cardio to longer than 30 minutes with the mechanical resistance now gone and up your days to five week since the movement of outdoor running will only make you leaner with amount of calories burned.

Also, incorporate exercises into your daily routine that helps to elongate your muscles, such as stretching, yoga, Pilates, swimming, walking, hiking, skating, and cross-country skiing. Sign up for a recreational soccer or basketball league. Join a running club. Play tennis, racquetball, or pickleball. Walk the course when playing golf.

Undoubtedly, you will need to do trial and error with your muscle-strengthening exercises before determining which workouts work best for you and your personal genetic makeup. Once discovered, set your limits and stick within those boundaries. Your goal is within reach.

Be Fit. Be Strong. Be Well.
Adriana

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Running in the Cold and Inclement Weather

13 Monday Jan 2014

Posted by in Cardio, Running

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week84The first thing that I do every morning when I wake up is to grab my smartphone off my nightstand. Checking email? No. Facebook? Nope. Missed calls? Nada. I’m checking the weather. I unlock my phone and scroll right to the weather app and give it a morning tap.

To be precise, I have five weather apps on my iPhone. Yes, five. Since weather is considered to be a science, one would think theses apps would be able to tell me the same weather predictions for the day. But they don’t. Each one gives a slight variation. Some are right on, most are way off. I find this amusing and frustrating at the same time.

The two things I check (on my preferred weather app of the moment) is the chances of precipitation and the temperatures; the coolest hour of the day in the summer and the warmest time slot in the winter. After all a girl has to run, doesn’t she? I am just need to pre-determine the most optimum time to do so around my schedule of the day.

Next up, what to dress in during my run of the day. Sure it’s easy on the warmer and hot days. Shorts, sleeveless top, baseball cap, sunblock, sunglasses, and my favorite running shoes will do. Tunes are sweet, too. But all can become trickier when the weather is colder, especially when it is frigid outside and dipping down to the teens.

There is a finesse to bundling up when running outside during the winter months, especially when there is a wind chill factor. The trick is to stay dry and warm while not getting overheated, especially the colder it gets. Since I am also skier, I typically dive into my ski clothing and pull out the thinnest but warmest layers of clothes. Keep in mind everyone’s own tolerance to the cold and heat differs. So the clothing needs to be modified and customized for each individual runner. So what I’m about to share with you is what works for me on cold frigid days basically once it hits the low 40s but especially when it’s 32 degrees or below, from head to toe.

Head, Neck and Face
Since you will lose about 40% of your body heat is lost through your head, wear a lightweight breathable thermal hat that is made from fleece or wool so your head doesn’t get too sweaty and one that you can pull down over your ears. Another option is an ear band, depending on your tolerance and the temp. For extra warmth, pull on a balaclava, aka ski mask, to protect your face from the wind and are a must when temps drop into the teens. Another beloved article of ski clothing that I use on my frigid running days is a neck gaiter also keeps my chin warm and helps to prevent burning lungs. Also, don’t forget to apply Chapstick or Vaseline for your lips, sunscreen with a SPF for your face, and sunglasses to block out the sun glare, especially when reflecting off snow.

Upper Body
You want to keep the body dressed in three thin, yet warm, layers, which help to trap warm air inside and allow for easy perspiration. For ladies, wear a wicking bra and a wicking tank for starters. Then first up, wear a fitted long-sleeve shirt made of synthetic wicking material, such as DryFit, Thinsulate, Thermax, CoolMax, polypropolene, or silk. Next, pull on another long-sleeve shirt, this one made from fleece. Try Akwatek, Dryline, Polartec, polyester fleece, Microfleece, Thermafleece or Thermax. Your third and final layer should be wind and waterproof jacket with preferably a hood and one that zips. Use a breathable layer of nylon or Gore-Tex. For my hands, I have an assortment of gloves to select from depending on that day’s temp. For the frigid days, I’ll use hand warmers in needed, glove liners then fleece-lined waterproof gloves made for running or outdoor activities. Mittens are also great as they keep your fingers even warmer.

Lower Body
Since your legs generate heat, you won’t need as many layers as with your upper body. Running tights made of wicking or wind-proof pants made of synthetic material, such as Thermion, Thinsulate, Thermax, polypropolene, or Coolmax, should do just fine. Use both layers on frigid days.

Ankles and Feet
For your feet, wear a pair of wicking socks made of fabrics such as acrylic, CoolMax, or wool and not cotton socks, which won’t keep your feet warm or dry and safe from blisters. The higher they rise up your legs, the better! Or pull on gaiters over your calves to keep you dry and warm. Then wear running shoes with as little mesh as possible or water-resistant, trail running shoes to block out the wind and sop water seepage and ones with thick treads that are not well worn to help prevent slipping. If you know you will be running on ice and snow, slip on a pair of ice spikes or ice grippers over your running shoes for added traction and prevent slipping. One other suggestion is to place feet warmers in your running shoes. I do this frequently with long weekend runs.

A few final recommendations. Stay hydrated! Despite the cold weather, you will still warm up and perspire. Avoid overdressing. Remember, you’ll heat up once you get going. Start your runs going against the wind so when you are heading back, the wind won’t be chilling your sweaty body. Avoid puddles, slush, and snow and if you do get wet, change out of your running attire as soon as arrive back inside as you are at an increased risk for hypothermia and possibly frostbite. Wear reflective clothing for better visibility and be cautious when running in the snow and on the ice. During extreme temperatures, be smart and just run indoors!

Be Fit. Be Strong. Be Well.
Adriana

Fitness Apps Worth a Download and a Whirl!

03 Friday Jan 2014

Posted by in Diet, Exercising, Health and Wellness, Nutrition, Personal Trainer, Running, Sleep, Top 10 Lists, Training, Yoga

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week80Yes, like there is for just about everything else these days, there are apps for fitness. Several. Probably hundreds if I dig far enough. So which one to use? Which ones are the best? Well, as 2014 is off and rolling with many new health and fitness resolutions in sight, there is no better time than now to download one or two of these popular fitness apps to help you stay in shape, on track and on goal. Below are just 10 of them for Apple wireless devices since that is what I use to test and use them!

Fitness Buddy (Buy) – With 1700+ unique exercises, 1000+ HD videos, and a workout journal at your fingertips, it’s no wonder this popular app has received accolades from Gizmodo, ESPN Magazine and even Jay Leno. This app will help revolutionize and revitalize your gym regimen with comprehensive exercises for all major equipment, including barbell, EZ curl bar, dumbbells, kettlebells, resistance bands, and stability balls. By Azumio, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

HealthyOut (Free) – I saw this app promoted on GMA and had to immediately go download it and give it a go. Of course, due to the TV appearance, the app crashed with all of the requests. Once in, pre-select your diet style – such as gluten free, high protein, low calorie, vegan, Paleo and even Weight Watchers, Atkins, and more  – then the app will locate area restaurants for eat-in or take-out that meet your nutrition preferences. By HealthyOut. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

iMuscle (Buy) – If you’re looking to improve or change up your workouts, check out this app which will guide you through 450 different lifts and stretches to create a customized balanced workout without having to hire a physical trainer. There are great illustrations and written instructions for those already familiar with most exercises. By 3D4Medical.com, LL. Requires iOS 6.0 or later. Compatible with iPad 2 and newer.

Lose it! (Free) – This is one of the first health and fitness apps I downloaded to my iPhone. Keep tracking of what you eat, how much of it, and all if it’s nutrient values (including calories) can not be in the palm of your hand. There are a number of name-brand food items or you can add your own. It also takes your daily exercise into account. By FitNow, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch.

MyFitnessPal (Free) – This award-winning app has won accolades for many reasons, including hosting the largest food database of any iPhone calorie counter with over 3,000,000 foods! It is hands-down is one of the best all-in-one calorie counter and exercise trackers with its enormous catalog of foods, meals, and recipes. It even includes barcode scanner for finding packaged foods’ nutritional information. By MyFitnessPal.com. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Runkeeper (Free) – Are you a runner or a cyclist? How about a hiker or walker? If so, downloading this GPS app is a must! Filled with motivational cues and an opportunity to connect with workout buddies, this is a great little app to track your cardio. See detailed stats around your pace, distance, and time plus get notified when you hit new personal bests and milestones. By FitnessKepper, Inc. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

ShopWell – Healthy Diet & Grocery Food Scanner (Free) – Want quick assistance reading food labels to find healthier foods and achieve your nutrition goals? Consistently ranked as one of the top health and fitness apps, with ShopWell all you need to do is scan the bar code and it will reveal nutrition facts panels, calorie count, and ingredients to help you match foods meeting your dietary needs. Scan foods in booth supermarket and at home. By YottaMark, Inc. Requires iOS 4.3 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Sleep Cycle Alarm Clock (Buy) – If you are thinking, “No, I don’t need another alarm,” then you are mistaken. This “intelligent” clock not only wakes you in the lightest sleep, but analyzes your sleep. Getting enough sound sleep is just as crucial to being healthy as a healthy diet and regular exercise. This app uses the accelerometer in your iPhone to monitor your sleep movements in addition to providing metrics about how well you slept. By Maciek Drejak Labs. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

VigorWay (Free) – This is the first social network designed to give active health and fitness enthusiasts a place to share their journeys and connect with others. Surround yourself in an online world with those who eat, sleep, breath, and believe in your healthy lifestyle! Use the active categories and Geo-Tag system to see the most trending and motivational pictures across the world and get the latest news and articles from the most reputable resources. By Vigor Health & Fitness, LLC. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Yoga Studio (Buy) – Voted runner-up in “Best App Ever” Awards 2012 and recommended by MacLife, Fox, MSN, The Guardian, Huffington Post and others, this ultimate yoga app allows users to play, customize, and schedule easy-to-follow HD video yoga classes. Easily create unique HD video classes or participate in one of 30 ready-made yoga classes with HD videos. 20 ready-made pose blocks readily available plus library of over 280 poses with detailed advice and instructions. By Modern Lotus. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Remember in the end, all apps are personal choices that best fit you, your fitness lifestyle, and ultimate goals. Select apps that have features, an interface, graphics, and support that meet or exceed your expectations. You may have to try a few before determining which your prefer. If you find others you would like to add to this list, please post!

Be Fit. Be Strong. Be Well.
Adriana

Mud Run or Spartan Race? What’s the Difference?

01 Monday Oct 2012

Posted by in Running

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If you are a runner like me, the 5ks, 10k and even the half and full marathons can get old. Been there, done that. So what’s next? What else is out there to challenge myself and get my blood pumping again?

Well, how about an obstacle course race? It’s the latest craze in running events with Mud Runs and Spartan Races the two top events. Both are a new way of having fun with running but with a twist. While you are racing against others, you must also complete the obstacles facing you before continuing the race and crossing the finishing line to glory. Sounds easy? Well, think again.

Mud Runs first stared in 1999 with the “original” Mud Run, an obstacle course competition requiring fair amount of sprinting, climbing, jumping, crawling, and swimming through you guessed it, mud and water. The Runs are all about getting dirty and having fun while pushing your physical and mental limits. Climbing over tall walls and crawling under wires are standard on these military-style obstacles courses which have been put together by military specialists to test your strength and stamina. Be prepared as you will get muddy, head-to-toe muddy, with the courses ranging from 5k to 20k in length. Some of the Mud Runs offered include the 5k Warrior Dash, the 5k Rugged Maniac, the 5k Pretty Muddy (just for women),the 3-4.5 miles Muddy Buddy, 3 and 12-mile Hell Run, the 10 to 12-mile Tough Mudder, and the 5k and 10k Original Mud Run – and are offered across the U.S. and throughout the world. Thousands sign up for each race as individual competitors or in teams. Showers and after parties are usually the norm immediately afterward.

The Spartan Race is another competitive obstacle course event raced across routes of varying distances and different challenges that test the participant to the max. Races are offered globally and include the 3-mile Spartan Sprint, the 8-mile Super Spartan, the 12-mile Spartan Beast, and the 26-mile Ultra Beast which is often ran after a neighboring marathon the day before. There is also a time-trial obstacle course race in one mile in length and a military series designed by the U.S. military. Oh and there is the Spartan Death Race, a 48+ hour extreme test of endurance and resilience, offered by the Spartan Race’s parent company, Peak Races.

Like the Mud Runs, no two Spartan Races are alike as they are customized for the level of competitors and the lay of the land itself which may include a mountain field to sprint up while carrying oddly-shaped weights, a lake to swim through only to climb a ladder to a bridge to exit and continue, or dessert-like conditions to race in unbearable heat. You name the most extreme obstacle or condition and it is there in the Spartan. Possible integrated obstacles include fire jumps, spear throws, wall climbs, object carries, over-under-through, Hercules hoists, Tyrolean traverses, traversal walls, slippery walls, gladiator arenas, hobie hops, and more. But that’s the point of Spartan Race; to truly challenge yourself and push yourself to your upmost limits of physical abilities and mental anguish to finish the race. TV network ESPN describes the Spartan Race as “a true test of will.” And that it does.

The Spartan Race was founded less than 10 years ago, in 2004, with the first event held in 2010 at the Catamount Outdoor Center in Williston, Vermont. Just about 500 participants competed with all finishers receiving medals and top athletes award prizes just like most other running races. Today, thousands of athletes sign up for a Spartan Race, often offered over a choice of two weekend days, with the events selling out months in advance.

Both Mud Runs and Spartan Races are offered all over the world and can be entered online as an individual or as a team with the last person’s time entered as the time for the entire team. Both are excellent forms of exercise working all of your muscle groups and requiring extensive training beforehand with most events offer training tips leading up to the event once you sign up to include strengthening exercises and cardio conditioning for both your upper and lower extremities. On race day, participants receive t-shirts and other goodies just for showing up. All races are rain or shine with starts in waves to balance the flow. Finishers of both races receive medals for completing and bragging rights while the top completers are awarded prizes.

So what’s the difference? The terrains and obstacles. While Mud Runs’ main ground of competition is mainly mud, Spartan Races can be raced across all different types of terrain – grass, dirt, water, gravel, dessert and so forth. And while both offer obstacles such as hay bales, wall climbs, crawls and tunnels, Spartan Races include challenges with a combat feel and style, such as Hercules hoists, Tyrolean traverses, gladiator arenas, and spear throws. So you will need that extra urge to fight to win with the Spartan Races. Also, readers of Obstacle Magazine voted the Spartan Race as the “Best Obstacle Race” in 2012.

But who’s to say? I believe it all boils down to personal preference. All are great, it just depends on what you want to accomplish. You can always sign up for another or try them all. It’s your choice. So get out there and complete! Have fun staying fit and get your medal once you cross the finish line.

Be Fit. Be Strong. Be Well.
Adriana

Special Note: The night before either a Mud Run or Spartan Race, remember to push your carbs and eat bagels, whole-grain cereals and pasta. On race day, coat Vaseline on toes, inner thighs and anywhere necessary will enhance your comfort on race day. Wear thin socks, water-friendly shoes, non-cotton pants and a thin shirt to avoid carrying an extra 4-5 lbs during the race and to stay hydrated. Bring a change of clothes for after the race. Have fun and good luck!

Top 10 Marathons to Run in America

30 Sunday Sep 2012

Posted by in Running, Sports, Top 10 Lists

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It starts with a jog that speeds up to a run. Next comes the 5K, 10K and then before you know it, you are signing up and training for your first marathon. Your preparation takes months of discipline, dedication and sacrifices over grueling and tiring long days, but in the end you wouldn’t trade the experience for anything. You compete. You feel the glory of finishing what you set out to accomplish. And now you can check one more item off your bucket list. Or perhaps your first marathon is the start of many. Kudos to you either way!

When it comes to finding a marathon to compete in, there is no shortage of offered races in the United States. From the Big Sur Train and Whidbey Island Marathons in the West to the Mardi Gras and Lower Potomac River Marathons in the East, marathoners have hundreds of races to choose from each and every year. The decision typically boils down to location, timing and personal preferences.

For marathon runners wanting a wonderful experience with the course, events and race management, below is my list of the top U.S. marathons, listed chronically by the next upcoming race dates. Any of these marathons will make your training and tireless perseverance all the worthwhile.

Bank of America Chicago Marathon
Race Date: October 7, 2012
Runners: 45,000+
Course Overview: Known for being fast and flat, this course offers a scenic tour of Chicago and its lively neighborhoods, as well as a convenient start and finish in beautiful Grant Park, attracting attracts both elite athletes and amateurs alike.
Certification: USATF
Contact: Bank of America Chicago Marathon, 135 South LaSalle Street, Suite 1160, MC: IL4-135-11-61, Chicago, IL 60603; phone 312-904-9800; e-mail office@chicagomarathon.com

Medtronic Twin Cities Marathon
Race Date: October 7, 2012
Runners: 8,000+
Course Overview: Dubbed the “Most Beautiful Urban Marathon in America®,” the Twin Cities marathon is full of crowd support and exceptional scenery, starting at the Metrodome in Minneapolis and finishing at the state capitol.
Certification: USATF
Contact: Twin Cities In Motion, 2635 University Avenue West, Suite 190, Paul, MN 55114; phone 651-289-7700; email info@tcmevents.org

Portland Marathon
Race Date: October 7, 2012
Runners: 8,000+
Course Overview: Three loop marathon with a fair amount of small hills and one large one at mile 17 well organized and caters to the runner, a large amount of spectators and lots of music a fun one to run.
Certification: USATF
Contact: The Portland Marathon House, 1888 SW Madison, Portland, OR 97205; phone 503-226-1111; email info@portlandmarathon.org

ING New York City Marathon
Race Date: November 4, 2012
Runners: 33,000+
Course Overview: The course takes marathoners through the streets of New York’s five boroughs: Staten Island, Brooklyn, Queens, the Bronx, and Manhattan and finishing up in Central Park, uniting dozens of culturally diverse neighborhoods.
Certification: USATF
Contact: New York Road Runners Club, 9 East 89th St, New York, NY 10128; phone 212-423-2249; e-mail marathonmailer@nyrr.org

Marine Corps Marathon
Race Date: October 28, 20132
Runners: 21,000+
Certification: USATF
Course Overview: The course runs on both sides of the Potomac, along the Mall, through Georgetown, past nearly every memorial in town, and back in a large loop to the Marine Corps’ Iwo Jima Memorial in Arlington National Cemetery.
Contact: Marine Corps Marathon, PO Box 188 Quantico, VA 22134; phone 800-RUN-USMC; email marine.marathon@usmc.mil

Honolulu Marathon
Race Date: December 9, 2012
Runners: 20,000+
Course Overview: Runners start on Ala Moana Boulevard, Hawaiian for “path by the ocean,” go west along the waterfront toward downtown Honolulu, loop through downtown and head east through Waikiki  before ending their hardships in Kapiolani Park.
Certification: USATF
Contact: Honolulu Marathon Office,3435 Waialae Avenue, Suite 200, Honolulu, HI 96816; phone 808-734-7200; email info@honolulumarathon.org

Walt Disney World Marathon
Race Date: January 13, 2013
Runners: 15,000+
Course Overview: An entertaining run through all four parks, staring at Epcot, on to the Magic Kingdom, then to Animal Kingdom before finishing in Hollywood Studios with Disney characters cheering along the way.
Certification: USATF
Contact: Run Disney, P.O. Box 10000, Lake Buena Vista, FL 32830; phone407-938-3398; email rundisney@email.mydisneyparks.com

Los Angeles Marathon
Race Date: March 17, 2013
Runners: 14,000+
Course Overview: Full of glitz, glamour and maybe even paparazzi, the LA Marathon is more than a race; it’s a total community effort with support and encouragement at every turn of over 70 points of entertainment along the course and famous landmarks at every mile.
Certification: USATF
Contact: LA Marathon LLC, 871 Figueroa Terrace, Los Angeles, CA 90012; phone 213-542-3000; email info@lamarathon.com

117th Boston Marathon
Race Date: April 15, 2013
Runners: 22,000+
Course Overview: Considered to be one of the more difficult marathon courses due to the Newton hills, near Boston College, the race runs through eight Massachusetts cities and towns: Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline, and Boston on Patriot’s Day every year.
Certification: USATF
Contact: Boston Athletic Association, 40 Trinity Place, 4th Floor Boston, MA 02116; phone 617-236-1652 e-mail registration@baa.org

Rock N’ Roll San Diego Marathon
Race Date: June 3, 2013
Runners: 13,000+
Course Overview: Featuring ideal running temperatures in a scenic coastal setting on a course that is as flat and festive as they come with upwards of over 40 bands play live music on 26 stages and,000 cheerleaders encourage runners to the finish line.
Certification: USATF
Contact: Competitor Group, 9477 Waples Street, Suite 150, San Diego, CA 92121; phone: 858-450-6510; email info@competitorgroup.com

Be Fit. Be Strong. Be Well.
Adriana

Hill Work – Why Run Up When You Can Cruise Flat?

26 Monday Mar 2012

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Ever since I have lived in my house, over 10 years now, I have basically run the same course. Out my door, up my driveway, and off I go on a plotted course throughout my area. It’s a route filled with beautiful wooded scenery, uninterested horses, grazing cows, and the forever watchful dogs who always announce my coming and going. I have many stories of running by undetected skunks, crossing the paths of bucks, and trying to outrun approaching thunderstorms.

The course I take is mainly hill work. There are a few spots where the run is flat, but the great majority is hard hill work at high crescendos. The run can be made even more challenging when caught by the sun’s rays on a hot summer day. On these occasions, you can find me playing hopscotch with the spots of shade and sprinting through the areas were the sun shines bright.

Not too far from my house, about a 10 minute drive away, is a beautiful paved running path through the handsome woods that follows alongside of a glistening river. Struble Trail is a multi-use rail trail marked by the mile and often filled with other runners, cyclists, and skaters. There are fishermen standing in the water trying for a catch or two and walkers, many with dogs, out for a good brisk stride. Ah, company as I cruise along! Best of all, it’s completely FLAT and smooth! Or is it better?

There is no debate that running is an excellent cardio workout, benefiting your lungs and skeleton system. Both types improve your cardiovascular health, burn calories toward weight loss, and increase your lean muscle mass. There are also the endorphins that kick in that wonderful mental high and the reduction of stress and troubles as one plots along their course of choice.

But while both are intense physical workouts, hill running nudges out as the winning answer as being better for you. For starters, it challenges all of your major muscles further, especially working your upper leg muscles and backside as you push upward, while strengthening and toning your calves, quads, hamstrings, and glutes along the way. As one trainer once said to me, “running up hill lifts your butt and reduces any sag.” That’s an enough of a motivator for me!

Those who run on an incline also gain a more powerful stance and improved stride in almost all of the eight lower-body muscle groups, equating to a quicker running time when on flat surfaces. You will strengthen your hip flexors and Achilles tendons, develop more power in your calf muscles and quads, and increase your lower half strength and overall endurance.

Since running up also requires more energy, you will additionally increase your muscle elasticity and burn even more calories. How much more? Two hundred calories an hour more that running on level ground! For a 150-pound person, that is 1,000 calories per hour running uphill versus 800 on the flat. Increase your speed or add weight to your run, in your backpack or with ankle or wrist weights, and burn even more calories.

Enough said to keep me going on my hilly route! It’s nice knowing I’m working by body harder and I do love the results I see on my body. On the weekends, I may break the hills for the nearby flat trail for an easy five miles. Change up is good and gives my body the break of a lighter workout.

Either way, flat or uphill, you can’t go wrong with either running surface. It’s a win-win situation with the benefits of the cardio workout. So lace up, apply sunscreen, and get out there to reap the rewards of a good run.

Be fit. Be strong. Be well.
Adriana

Layering Up for a Run in the Cold

08 Tuesday Nov 2011

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One of the first things I do when I wake up every morning is grab my smartphone off my nightstand and surf the hourly weather report for the day. If it is a weekend, I look to see what time of that day will offer the best weather conditions to run outside – when it’s not too hot or too cold. It gets a little bit trickery during the work week. There I must limit my outdoor running options to very early mornings before I head off to work or later evenings when I return home.

Running is one of the most effective exercises with many health benefits. So when Mother Nature does cooperate and provides weather that is good enough for an outdoor run, I grab my running gear and out I go! But as the wind begins to whip up and frigid air sets in, I have to rethink my attire dress accordingly before I head out the door.

Cold weather should not be a hindrance in the pursuit of a healthy and fit body, so proper cold-weather attire is a must to fully enjoy running and its perks. First, one golden rule to remember is you are going to warm up once you get moving. So a good rule of thumb to follow is step outside to feel the weather then dress yourself as if it’s 20 degrees warmer outside than what it really is.

Okay, let’s now go from head to toe of how you should dress for the colder climates. Since you can lose about 40% of your heat from your head on cold days, it’s important to keep it covered and have your ears warm. Wearing a hat made of wool or fleece is best.

When it comes to your face, you might want to consider wearing a balaclava (ski mask) over your mouth and nose to protect your face and warm the air you breathe. Wear sunglasses to avoid sun glare when there’s snow. And be certain to apply an SPF Chapstick or Vaseline to protect your lips from chapping.  You can also apply the Vaseline on your nose and cheeks to prevent any windburn and chapping.

To keep your neck warm, wear a wool neck gaiter versus a scarf. You can also raise it up and over your chin to your nose in lieu of a ski mask or slip it off you get too warm or slip it off and thread it through your arm if you feel too warm.

Your upper body should be covered by layers. After a sports bra, I put on a long-sleeve base layer made of wicking material. This keeps the sweat off my skin. If needed, I dress in another warm layer; this time I may add an insulated running or ski top. The last layer is a wind and water proof, soft shell running jacket. I actually have several of these. In extreme cold, you might even find me wearing long john top and my Spyder ski jacket which is light but very warm!

Since as much as 30% of your body heat also escapes through your hands, gloves are another must. They should be windproof and ideally have wool lining to generate the most heat. Mittens work best in extremely cold weather since the fingers are together to generate the most body heat. Sometimes, I even run with my ski glove liners or heat-activated hand warmers.

It’s especially important to keep your legs warm since these are the body parts exerting the most energy. Tights or insulated running pants are ideal and should be made of synthetic material to keep the legs warm. In extreme cold, I add layers which may include both the tights and pants together and sometimes even long johns.

Your socks should be made of a material that keeps away the moisture from your sweating feet while also keeping them warm and preventing blisters, such as wool. When it comes to running shoes, winter ones are now available. I just stick with my regular ones which are comfortable, breathable, and have a great support.

If you do happen to overdress and begin to peel back the layers, just keep an eye out for frostbite when temperatures drop to freezing. Monitor your fingers, toes, ears, and nose. Cold air can also trigger chest pain or asthma attacks in some people, so if you have any concerns before running in the cold, check with your attending physician before braving the cold.

Once you’re dressed in layers, you’re good to go to get out there and have a spectacular run. To me and to many, there’s nothing better than enjoying a good run in crisp weather while also soaking up the sun and endorphin boost.

Be Fit. Be Strong. Be Well.
Adriana

Running on a Treadmill vs. Outdoors – Which is Better

07 Monday Nov 2011

Posted by in Exercising, Running

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Running. It’s an athletic activity I’ve been doing as soon as I learned how. At first, it was chasing after my big brothers and their friends in flag football, baseball, flashlight tag, or hide-and-seek outdoors.  Next came running on organized sports. I played on basketball, softball, field hockey, lacrosse and track teams all through my schooling. And my competing running events began when I was still in high school.

To train and condition myself for the teams and events, I ran, I ran and I ran. I would run up to six days a week, weather permitting, until I purchased my first gym membership at age 18. I was then able to run despite the pouring rain, heavy snow, or wicked winds since I could now run inside on a treadmill.

What’s the difference between running on a treadmill and running outside? What are the advantages and disadvantages? Do you get the same results? While studies show running outside is the better choice, I am here to share with you the pros and cons of both running types.

First and foremost, running on a treadmill is easy and convenient. Perhaps there’s one in your home or you use a treadmill in the gym. Either way, you as the runner just needs to pop on an available one, set your settings, and off you go – no matter what the weather conditions are like inside and out.  An added bonus, you’re safe from possible strangers.

On a treadmill, you can control how fast you go and how far to run. You get to track how many calories you burn and even your pulse. Some treadmills have a variety of course works to choose from or different incline levels to challenge yourself. And to help pass the time away and prevent monotony, you can run alongside a friend, listen to music on your headset, or watch a show on a mounted TV.

Treadmills are great for speed work, pacing, and interval training. They are also good for injury prevention and rehabilitation since most have soft padded surface and are designed with a lot of “give” – all lessening the impact of your pounding body. Treadmills are additionally ideal for those who are overweight as it helps the body along and allows for slow gain momentums.

What is missing with treadmills is the lack of wind resistance, unchanged terrain, and lesser muscle exertion since the treadmill belt helps propel you along. Running bio-mechanics are also different when running on the treadmill. Runners run with less of a forward lean, stride lengths are either longer or shorter, and support time is longer for your support leg that is on the ground than outside running. All this equals less muscle work and fewer calories spent.

The lack of terrain is a huge difference. A treadmill doesn’t have any way to simulate running downhill or sharp around the corners. So to help amp up your running results on a treadmill, raise the incline to at least one percent or slightly more to better simulate the energy expedited when running outdoors.

So what are some of the other added perks to running outside? Well for starters, you can almost run anywhere and can alternate your course at any time – exposing yourself to different terrains. You can run on pavement, a track, grass, the beach, or even the bleachers at a nearby school, all aiding in greater muscular development and strengthening of your legs. You also get the added mental bonus of enjoying the change of scenery and inhaling the wonderful fresh air that – a clincher for me – while also soaking up your daily dose of Vitamin D from the sun.

Running outside prevents monotony and boredom. In an instant, you can dash into a sprint or switch to a side step to mix it up. You can run with a group of friends – training for an event – or take the family dog along. The best part, you can easily challenge yourself, exert your muscles more, and expend more calories versus when on the treadmill.

There’s no doubt that running on a treadmill and running outside both provide two very different experiences and two valuable workouts. To me, running outside is better physically. I see better results, personally, when I run outside versus on the treadmill. But you should analyze your own circumstances and decide which best fits your situation – running on the treadmill or running outside.

Be Fit. Be Strong. Be Well.
Adriana

Sneaker Tips for Runners

15 Friday Jul 2011

Posted by in Running

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When you’re a runner, your number one most important piece of gear is your sneakers. Once broken in, they become the beloved shoes that embrace the road, weather cool rain, and take whatever you dish out during your runs. They go with you to the gym, get packed in your bag during travels, and sit by your door waiting for you to grab them to go run.

Yes, to a runner, our sneaks are precious. The longer we keep them around, the harder it is to part with them, even when the padding inside becomes worn, the soles thin out and holes begin to appear on the shoe itself.

That’s why I felt a little saddened when I had to part with my last pair as recommended by my physical therapist. I had run way too many miles on the duo and she felt there are sneakers with better support out there for runners. She scribed down a couple brands and models, and off at went to the running story.

Wearing the right footwear is very important when exercising or playing a sport. Cleats for most field sports, boots for riding horses, barefoot for surfing and sneakers for running. When you wear the right shoe, you will be able to work out and play longer, lessen your chance of an injury and decrease how sore you might feel after finishing. The proper shoes give you the support you back needs, wriggle room for your toes, and ventilation for your feet to breathe. Below are some additional tips when buying sneakers to run in.

1.       Before entering the running store, know your arch support and pronation, the motion of how your foot rolls during your stride. This is critical for correct shock absorption and forward propulsion.

2.     Bring your old sneakers with you! The salesperson will know a lot from how you wore your last pair. Also, let them know what type of running you do, including terrain and mileage.

3.       Bring the socks you wear while running. This will help give you a more accurate feel of how the shoe fits.

4.       When trying on each pair, walk around the store in them to evaluate each pair according to their comfort, support, and fit.

5.       If down to two different pairs, place one shoe on each foot for a comparison and take a brief jog around the store. This was my deciding factor when choosing my new pair.

6.       Considering adding an insole, such as Superfeet, to your footwear. This will decrease the amount of shock that is absorbed by your body.

7.       If you run back-to-back days or more than four days a week, you should have at least two sets of sneakers and rotate them. This gives them longevity and avoids irritation and excessive wearing in any particular area.

8.       Keep track how many miles you run in your sneakers, and toss them after 400 miles due to the wear and tear. If you don’t want to keep count of your miles, then get a new pair every 4-5 months.

Keep in mind that everyone is unique, and there is no single perfect shoe. Use your running shoes just for running. Socks also make a difference. Cotton socks can cause blisters since they don’t breathe well or effectively remove moisture. Thermo-regulating performance socks that absorb the moisture are best for running.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Well – Part 1

14 Monday Feb 2011

Posted by in Abdominal Muscles, Anti-Aging, Cardio, Exercising, Fitness Classes, Health and Wellness, Running

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Yesterday was my birthday; I turned 40-something. I wasn’t ashamed to admit my age to those around me since I very easily look 10 years younger. Whenever I tell my age, all respond, “Noooo! Really?” in total disbelief, which of course puts a grin on my face as it would anyone hearing those words.

In celebration of my special day, I took myself shopping to some of my favorite clothing stores. I easily slipped into my standard XS or size 0. While changing in the dressing room, I smiled to myself and felt very blessed as my body still looks only 25 with its firmness and sleekness.

At 5’4″, I weigh 100-105 pounds. I am very tone and still very solid with just the right amount of muscle definition; not to the point I look like a body builder, but to the point one can tell I go to the gym regularly. No belly fat. No saddle bags. No double chin.

My facial skin shows no wrinkles, only a hairline which no one else notices but me. My Italian olive skin keeps a year round slight tan while my dark chocolate brown hair falls past my sculpted shoulders. And to top off my younger-than-my-age look, I dress the latest fashions and keep my hair cut to current trends.

So how do I do it? Besides dressing the part, how do I stay so young and fit looking? What are some of my secrets that have defied the aging process? What is my regimen like to achieve such lasting results?

Well, there’s a lot that goes into it how I have evolved to where I am today. All has been a way of life for me from the very beginning, with my parents’ own healthy ways, and have continued to develop throughout my life. I fell in love with sports and fitness at a very young age, so working out is like playing to me. I have never smoked, rarely drink alcohol and always pay attention to health in the news. I also maintain a balanced lifestyle of work, family and fun with as little stress as possible.

My Schedule. I am Type A and have an enormously high energy and endurance levels as anyone close to me can vouch. I am ambitious, driven and determined; the Energizer Bunny without any given caffeine. Here’s a quick rundown of what I do weekly to stay fit. I run six days, lift three to four, abs six to seven days, yoga one to three times a week, Pilates three times, cycling once, swimming one to three times, and finally boot camp and lift-it classes once a week each. Yes, that’s all in one week. Yes, I do have a full-time job and thensome. Maintaining my workout regimen is a priority for me. I love doing it and I love the payoffs.

 

Running. This is my number one, must do workout activity. If I just have 30 minutes to workout, this is how I will spend it. Depending on my availability and if I’m on a treadmill versus outside, I run 4-5 miles a day, six days a week. If I am training for an event like I am now, then one of the days I will reserve for a long run and run a higher mileage based on my planned out schedule. I prefer to run outside as I enjoy the fresh air and scenery and like the end results I see on my body better. I do believe running outdoors versus on a treadmill are two different types of running (like swimming in a pool versus the ocean) and exert certain leg muscles differently.

 

Abs. I love working my abs and do so almost daily. I start out with a warm up, 100 crunches on a fitness ball followed by 25 sit-sups with a six pound medicine ball, twisting my torso side-to-side when I’m in the almost upright position. Next, 300 straight on crunches with my legs at three varying angles to catch the three areas of my abs. Then 200 crunches on the ground with my lower torso turned 90 degrees left, then another 200 twisted right. This is followed by 300 sit-ups with bent knees and hands behind my head. In between each 100, I do 25 reps of hand reaches. I wrap up with three sets of toe-to-toe beats while still on my back, then I flip over for planks. Remember, good form is very key and pulling your belly button to your spine at all times is a must or else you will build out.

 

Check back next week when I continue to share how I stay fit and young looking. I’ll discuss what I do for weight training, fitness classes, swimming, cycling, diet, skincare and sleep.

Be Fit. Be Strong. Be Well.
Adriana