Maintaining Runner's Form

How often do you think about your form when you’re running? Most often, we’d guess, you really don’t. Whether you're running outside or on a treadmill, we don't imagine you're usually thinking of how you should be holding your body. If you did, however, you could increase your performance and your endurance. Not only that, but you could lessen your chance of injury if you’re holding your body the correct way while you’re running.

Let’s start from the top & work our way down!

Mind: So this isn’t as much about the way you’re physically holding yourself as much as it is about what your mental state is. Don’t over-think while you’re running. This is meant to be a stress-reducing exercise, so clear your mind and just run.

Head: Keep your head up! Looking down means that you’re probably leaning forward which will create more stress on your lower back.

Eyes: Keep them forward:

Jaw: Hold your mouth open while you run that way you will breathe both through your nose & through your mouth so you get the most oxygen through your run.

Shoulders: Relax! Tensing up your shoulders takes energy away from what you could be using to cover more distance on your run.

Hands: Lightly cup your hands. Just as tensing your shoulders takes energy, so does clenching your muscles in your hands while you run.

Back: Be upright. Don’t bend at the waist or hunch since this restricts breathing and blood flow. Tall posture ensures your hip flexors & abductors are in prime function which decreases the chance of injury.

Ankles: Lean forward on your ankles to help push yourself along.

Feet: There is no one correct way to use your feet so use whatever kind of foot strike feels right to you!

Follow these tips for optimal running stance and you will be amazing even yourself with the difference it makes1

Original: http://www.shape.com/fitness/training-plans/run-faster-longer-stronger-and-injury-free

Be Done With Those Post-Run Headaches

You know those days when you feel like that run on the treadmill or elliptical could go on forever and you would be fine with it? Maybe you are running off stress or maybe you're just filled with a ton of energy. You feel great; not at all dizzy, or overheated, or hungry, or feeling any pain and then an hour or more later, a dull headache moves in. 

If this sounds familiar, you're not alone. Headaches can be caused from a couple reasons. One of them being that you are not consuming enough water throughout the day. Maybe not just drinking water, but incorporating water-filled fruits & vegetables like bananas or sweet potatoes. 

Once the actual run starts, if it's under an hour or when it's cool out, hydrating during your workout isn't necessary. If you're running longer than an hour, it's hot, or you're sweating buckets, mix an electrolyte package with your water. 

Something you may not realize is the time of day that you are running also matters. When you run early in the morning, stay hydrated the night before and sip 8 ounces of water 15 minutes before heading out. Later in the day, you should have a water bottle on you all day and drink from it frequently. 

Low blood sugar levels can also cause headaches. One to two hours before your workout, have something quick such as a fruit and nut bar, whole-wheat toast with nut butter, or a small bowl of cereal. After your run, you’re going to want a mix of carbohydrates and protein.

A tightness in the neck or shoulders can also contribute to causing the headache. Take time after your run to stretch out the neck, shoulders, and upper back then reward yourself by relaxing in a hot shower and give yourself a little well-deserved upper-body self-massage.

If none of these tips seem to be working for you, it's best to see a doctor to make sure there isn't a more serious underlying issue.

Original: http://www.fitsugar.com/How-Prevent-Postrun-Headaches-35399990

Get in the Habit of Fitness

1. Exercise even when you don’t have the time. 15 minutes of exercise is better than 0.

2. Invest in a fitness tracker to help determine your activity level outside of the gym.

3. Chang it up. Don’t do the same workout day after day. Find an exciting new way to get your fitness in.

4. Tired? Instead of skipping a workout, focus on how great you'll feel after. 

5. Don't wait for an occasion to get in shape. Waiting until an anniversary, reunion, etc. will just create unrealistic expectations and make you feel unsuccessful even if you have been extremely successful. Make fitness your lifestyle & not just a phase.

6. Eat REAL FOOD. Everything in moderation! It’s healthy food not diet food.

7. Limit the time you spend drinking to the weekend. No weeknight beers or happy hours.

8. Even if you can’t make it to the gym, doing workouts at home is better than nothing! Look up some exercises on Pinterest or do a DVD. You won’t regret it.

9. Workout even when you’re sore. Light-cardio can actually help soreness.

10. Focus on how you want to feel rather than how you want to look.

11. Don’t set unrealistic goals to yourself. Be proud that you made it to the gym rather than push yourself to run 10 miles.

12. Get enough sleep! It is crucial to get the proper amount of rest so that you can get the results you want.

13. Be proud of the results you’ve achieved. Don’t beat yourself up for the results you haven’t. remember fitness is a journey & not a destination.

Original: http://article.riffsy.com/article/12-habits-of-people-who-always-stay-fit-number-5-is-so-smart-1

You're Doing It Wrong On The Treadmill

Wondering why, even though you are dedicated to time on that treadmill, you still aren’t seeing results? You could be doing it wrong. Here are some mistakes you could be making that could be holding you back.

Not focusing: The thing that some people love about treadmills is that they’re convenient for multitasking, like reading a magazine, or having a conversation with your workout buddy. If you want to see results though you need to push yourself. Focus on your workout. Increase your speed. 

Not relaxing: While running on a treadmill may not feel as natural as running outside, you need to remember not to tense up. Try not to crowd the front of the treadmill and relax your form. It can alleviate neck, shoulder, and lower back pains that may cause you to take a break from your routine.

Not adjusting the incline: You’ll become a better runner if you increase the incline on that treadmill & you’ll burn more calories. Even a 1% increase will help & you won’t be able to notice. Increasing the incline also helps you avoid shin splints.

Same old, same old: The reason you may not being seeing the numbers on the scale change at all could be because you aren’t changing the speed on your treadmill. Using a treadmill at the same speed everyday can cause you to plateau, so switch it up! 

Treadmill loyalty: If the treadmill and the locker room are the only parts of your gym that you really see, then you're missing out on some great calorie-burning potential. Break the habit: start or end your running session with strength training (this five-minute basic workout is a great place to start) in order to build those metabolism-boosting muscles. 

Holding on: If you feel unsafe running on a treadmill without holding on to the handle bars, you could be hindering your results. When you run hands free you burn more calories and you work your upper body as well. Slow down your speed until you get the hang of not hanging on and keep your abs engaged to help balance yourself.

Original Article:  http://www.fitsugar.com/What-Do-Treadmill-33882388

 

Running & Weight Loss

Did you start running months ago & are disappointed with the results you’ve seen? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.

Post Run Pig-Outs

Burning tons of calories can cause a famished feeling afterward, but it's important to refuel the correct way. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour. Although a post-run snack is essential, make sure it's packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts. If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise.

You Don't Run Enough

If you're running and not seeing results, look at your calendar. Doing one 45-minute run once a week or a couple 20-minute runs won't burn enough calories to lose weight. In order to lose a pound a week, you'll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.

You're Burning Less Than You Think

You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories. But did you really?  If you didn't run for that long or that fast, then you're not burning as many calories as you thought. It's best to track your workout just to be sure, using a heart rate monitor or a running app for your phone.

Same Workout, Different Day

If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. As mentioned earlier, it's also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.

It's Not Just About the Scale

Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn't always the best way to monitor your progress. Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.

Original Source: http://www.fitsugar.com/Why-Running-Doesnt-Help-Weight-Loss-23050499

Fitness Wonderland Sale!

Please join us at our 26th Annual Fitness Wonderland Sale to be held at all of our retail locations on December 7, 8 and 9 this year.

The Fitness Wonderland Sale is our largest sales event each year!