Author: Kraig Becker

It’s easy to understand why hiking has become one of the most popular outdoor sports in the world. Not only is it a great way to immerse yourself in nature, it is also a fantastic option for improving your overall health and fitness. Here are some tips for how you can use hiking as a tool to help you lead a healthier lifestyle.

Hit the Trail 

Much like walking around the neighborhood, hiking provides a low-impact way to get some exercise. This means that it can help you get fit without putting a lot of undue stress on your knees, hips, or other joints. But since hiking generally involves walking on a trail, your muscles will put forth more effort to cover the same distances, burning more calories in the process. In fact, it is possible to burn as much as twice as many calories while hiking as you would on a typical walk, which makes it a good option for those looking to trim their waistlines.

Use Trekking Poles

Want to burn even more calories while out on your hike? Add a pair of trekking poles to the mix. These walking sticks not only provide extra balance and support while you’re out on a walk, but they force you to use your upper body along the way as well. That turns a hike into a full-body workout, toning your arms, shoulders, chest, and abs all while burning substantially more calories. When used properly, trekking poles relieve a lot of stress off of your knees and hips, allowing you to feel more refreshed when you’ve finished your hike.

Climb Hills 

Another good way to burn additional calories and improve the strength of your cardiovascular system is to select trails that wander up and down a lot of hills. The increased effort that comes with gaining and losing elevation can have a dramatic impact on your body, building stronger muscles in your legs and core while also improving your overall lung capacity. If you want to become more physically fit, hiking hills will definitely get you headed in the right direction. Just be sure to start slowly, gradually picking up the pace over time.

Carry a Pack 

Many of us carry a pack on our hikes already, but if you don’t, you may want to consider adding one. After all, you’ll want to stay hydrated out on the trail, so carrying water is a must. And it never hurts to have an extra jacket, some snacks, a flashlight, and other gear along with you as well. All of that stuff adds extra weight, which means you’ll have to work a bit harder when hiking those hills. But the added resistance can do wonders for your strength and conditioning to the point that you might want to stuff your pack with additional items just to continue pushing yourself a bit harder.

Enjoy the Benefits 

Regular hiking brings a slew of benefits to the hiker, including lower blood pressure, a decrease in the risk of heart disease, increased lifespan, better balance, and a stronger core, just to name a few. If you use hiking as a way of getting healthier you’ll see these benefits start to emerge as a natural byproduct of the exercise you’re getting while out on the trail. As a result, you’ll likely begin to feel stronger and more confident in other aspects of your life too.

Breathe the Fresh Air 

Multiple studies have shown that exposure to nature can have a dramatic effect on your mental and emotional well-being. Breathing fresh air, soaking up the sunshine, and simply taking the time to enjoy the sights and sounds around you on a hike can reduce depression, enhance your mood, and provide higher quality sleep as well. The best part is that you don’t have to do anything extra to reap these benefits other than simply taking a hike. This is a wonderful side effect that comes along with being outdoors on a regular basis.

It’s evident that hiking really can have a dramatic impact on your health; all you need to do is start hitting the trail. You’ll be amazed at how great you’ll feel just by getting outside and immersing yourself in nature, and the side effects from that can be life altering.

If you asked frequent fliers to rank their worst travel nightmares, sitting next to a fellow passenger who is sick would probably rank near the top. After all, no one wants to be stuck in a confined space, breathing recycled air, while strapped into a tiny airplane seat as the person next to them coughs, hacks, and sneezes for three hours.

Sadly, this is an all too common occurrence, often resulting in us arriving at our destination having been exposed to a wide variety of germs that have the potential to ruin just about any trip. Fortunately there are a few things you can do to help avoid getting sick. Here are some suggestions to keep in mind the next time you’re on a crowded flight.

Hydrate!

Staying healthy on a long flight actually begins before you ever get on the plane. Be sure to drink plenty of water before you board since you’ll tend to dehydrate because of the dry air on the aircraft while in flight. Getting plenty of fluids will keep your throat and nasal passages moist, which in turn helps your body stave off germs that could make you sick. Continue to drink liquids while in the air, but don’t drink any water that comes from the tap in the lavatory.

Be Aware of Your Fellow Passengers

Just as you would avoid a friend or family member when they’re under the weather, it is a good idea to keep away from fellow passengers who might be ill as well. Keep an eye out for anyone on the flight who might look like they are suffering from some sort of illness and try not to come into prolonged contact with them. If the flight is relatively empty, you may be able to change seats to avoid exposure. Sometimes just putting a little extra space between yourself and a sick person can make all the difference.

Turn on Your Air Vent

Contrary to popular belief, the air on an aircraft isn’t really bad for you at all. Sure, it is recycled while in flight, but it is also filtered. That helps to remove many of the harmful elements from the cabin, actually making it harder for germs to be shared. If you want to make things a bit safer, turn on your air vent too. This will help the air continue to circulate around you, which will also help prevent the spread of germs.

Disinfect Your Seat Area

While a cleaning crew typically removes litter, newspapers, magazines, and other assorted items from an aircraft between flights, the plane only gets thoroughly cleaned once every few weeks or so. That means that germs can live on surfaces inside the cabin for hours at a time, potentially getting you sick in the process. But wiping down your immediate seat area with disinfectant wipes can help kill off harmful bacteria and lingering viruses. Be sure to pay extra attention to the armrests and tray tables, which can be a haven for germs.

Wash Your Hands

This tip probably goes without saying, but it’s as a good reminder nonetheless. It is important that you wash your hands thoroughly, using both soap and water, after using the lavatory on board the aircraft. The bathrooms on commercial airliners are well known for being a breeding ground for germs, but scrubbing your hands carefully before returning to your seat will help to keep you safe and healthy.

Bring Your Own Pillow and Blanket

Airlines often hand out pillows and blankets on longer flights, which help to make passengers a bit more comfortable in the air. But those items aren’t replaced every time the aircraft lands at a new destination. Instead, they’re folded up and reused on the next flight. That means there is a good chance that the pillow or blanket that you are given has already been used by someone else. Bring your own if you want to avoid being exposed to germs.

Hopefully these tips will allow you to avoid getting sick on your next flight and help you arrive at your destination completely rested and ready to go. After all, there is nothing worse than feeling under the weather when you’re away from the comfort of your own home.

If you’re like most runners, hills are the bane of your existence. Nothing affects your overall pace more quickly—or saps the strength from your legs more effectively—than running up and down steep hills. If you want to learn to be a good all-around runner you’ll have to learn how to tackle the challenges that come along with hilly terrain. Here are some tips to help you become a better runner on hills.

Embrace the Pain

Simply put, the best way to get stronger on hills is to run on hills. The sooner you realize that the better off you’ll be. If you’ve been avoiding certain running routes because they are very hilly, you’re not giving your body the consistent repetitions it needs to become accustomed to the demands of exerting itself while running up and down long inclines. You can rectify this by slowly adding hills to your workout routine, ramping up the number and steepness over time. This will help your body improve its level of cardio fitness and build muscle, both of which are important for becoming a better hill runner.

Improve Your Form

As with all aspects of running, good form is vital to success on hills. When going up a hill, you should keep your back straight and lean slightly forward at the hip while keeping your chest up and your head and eyes raised. This will not only provide you with proper balance, but it will also allow you to get the oxygen you’ll need as you begin to exert yourself more fully. Keep your knees moving at a steady, regular pace and point your toes at the ground, pushing off as you climb. This can provide a surprising amount of energy that will help propel you upward more quickly and efficiently.

Although running downhill is not as taxing, obviously, good form is still very important. Once again, you’ll want to lean slightly forward at the hips while maintaining a straight back. Your feet should hit the surface at the middle of the sole of your shoes, landing on the ground just in front of your pelvis. Your stride will naturally lengthen as you go down the slope, but be careful not to allow yourself to get too fast or out of control. Use the descent to catch your breath and regain some strength in your legs before picking up the pace once again.

Keep Your Eyes on the Prize

A common mistake that many runners make when chugging uphill is looking down at the ground instead of watching what’s up ahead. This can have a psychological advantage in that you won’t be looking at the top of the hill, which can seem impossibly far away at times. But it also leads to poor form, which can have an impact on your overall performance.

Instead, shift your gaze to about 20–30 yards in front of you. This will make it easy to see where you’re going and will have the added benefit of keeping your head up, making it easier to breathe when your body starts to go into oxygen debt.

Run Hill Repeats

When you’re truly ready to get serious about improving your speed and strength on hills, you may want to start incorporating a workout routine that involves nothing but running hills over and over. The concept is simple. Once a week, pick a challenging hill that you are familiar with and run up and down it 10 or 12 times.

Start off by pushing yourself to the top as quickly as you can. Once you’re there, turn around and head back down to where you started. Take a short break to catch your breath between each repetition, then go at it again to see if you can beat your best time. If you concentrate just on running hills, your body will become much stronger, which can really pay off if you plan to run any races in the future.

Learn to Pace Yourself

Learning to pace yourself while running uphill is just as important as perfecting good form. It may look impressive to sprint up a steep slope, but it doesn’t do you much good if your legs are completely drained of strength and energy when you reach the top and you still have miles to go before you’re done.

The trick is to finish the ascent without completely expending all of your energy. This will allow you to quickly regain your strength and maintain a steadier pace over the remainder of the workout. It takes some time and experience to develop this skill, but it pays dividends in terms of making you a stronger all-around runner.

One of the few downsides of the arrival of spring is that it usually brings plenty of rain along with it. While April showers may bring May flowers, they aren’t always conducive to helping us stick to our fitness plans. Just because it’s raining doesn’t mean you have to abandon all hope of going outside for a run, however. Here are some tips to help you make the most of the situation and still continue training despite the weather.

Dress for the Conditions

If you’re going to be running in the rain, you’ll need to dress for the weather. That means donning a jacket that can help keep the rain out while also allowing for heat from your body to escape. Rain jackets have a tendency to trap sweat in and get very warm, which is fine if the temperature is cold. But as things warm up, you’ll definitely want a jacket that provides ample venting too, or you’ll quickly find yourself overheating.

Wear typical running gear under your jacket, including running shorts and a technical shirt that is quick drying and wicks sweat away from the body. You may also want to add compression shorts under your running shorts to help prevent chafing. When you introduce extra moisture into the mix, it can sometimes lead to those kinds of issues.

Finally, wear a hat with a brim on it. This will help keep the rain off of your face and out of your eyes, making it much easier to see where you’re going.

Keep Your Feet Happy 

As is always the case when it comes to running, keeping your feet comfortable is important when setting out in the rain. Running shoes vary greatly in their ability to protect you from the elements, with some being completely waterproof whereas others allow moisture to pass through like a sieve. Ultimately, though, you’ll probably find that your socks play as big of a role in keeping your feet happy as your shoes do.

Ditch the cotton socks in favor of more technical fabrics, such as Drymax, which are designed for wicking away moisture and drying quickly. Although they’ll get just as soaked in the rain as other kinds of socks, they’ll help your feet remain more comfortable and won’t be as prone to causing blisters either. Another plus is that if the rain lets up, they’ll dry out relatively quickly, whereas cotton socks will stay soaked until you can peel them off after your run is complete.

Protect Your Electronics 

Most of us run with our smartphones or a similar electronic device these days, and for good reason. Not only can they provide music or other things to listen to during our workout, but those gadgets can also help us to stay in communication with friends and family. Nothing kills personal electronics faster than water, however, which means you’ll need to keep your gadgets well protected from the rain. If your smartphone isn’t already waterproof, or if you’re not using a waterproof case, you can wrap it in a Ziplock bag or tuck it into a pocket of your waterproof jacket. That way it’ll stay safe and dry, even in the worst of conditions.

Lube Up!

As already mentioned, wet clothes sticking to your skin can cause painful chafing. You can avoid this by applying some Body Glide or Vaseline to sensitive parts of the body, including the inner thighs, underarms, or nipples. This will help prevent your clothes from rubbing you raw while running, saving you from some undue pain in the process.

Don’t Forget to Hydrate 

Just because water is falling from the sky all around you doesn’t mean that any is getting into your body. You’ll still need to hydrate during your longer runs, so be sure to carry some water with you.

Embrace the Weather 

Sure, running in the rain isn’t the same as running on a nice sunny day, but that doesn’t mean it can’t be fun too. Head out with a good attitude, and you might even find that you enjoy the experience. Remember, it’s just a little water. It may be an inconvenience, but it isn’t going to hurt you. And when you’ve completed your workout and returned home, the post-run shower will feel amazing. Chances are you’ll be glad that you actually faced the elements and still managed to finish your workout.

You’ve been running to improve your health and fitness for months now, and although it wasn’t especially easy at the beginning, you finally feel like you’ve found your stride. Over that time you’ve become a much stronger and more confident runner, increasing your distances and picking up the pace too. Now you’re even considering entering your first race, but you’re not exactly sure which one you should start with. Here are some tips to help you decide.

Stay Close to Home 

While the idea of traveling to some exotic place just to compete in a race may sound enticing, you’ll want to avoid doing so for your first event. You’ll have enough on your plate in terms of logistics and planning without having to worry about packing your bags, getting on a plane, and flying across the country.

For your first race, the top priority should be keeping things simple and easy, so look for an upcoming event that is in your hometown or at least in close proximity. Race day will seem hectic enough as it is without adding other unnecessary distractions.

Pick the Proper Distance 

Another key factor to consider is the length of the race. You’ll want to select one that aligns to your current level of fitness and training, even though you may be tempted to try to push yourself to go further.

Come race day, chances are you’ll be excited, nervous, and anxious all at the same time, which means you probably won’t perform at your best. Learning to pace yourself is a key skill, though. It is better to gain some experience in that area on a shorter race than learn a painful lesson on a longer one.

After you’ve gotten a few races under your belt, things are likely to go much better. But when you’re first getting started, choose a distance that you are comfortable with and is easy for you to complete.

Look for a Beginner-Friendly Course 

For your first race, you may want to avoid events that are known for having difficult and demanding courses. Those types of events are better suited for more experienced racers, not those just starting out. If a course has lots of climbing and descending on hills it can really sap the strength from your legs, particularly if you’re not used to that type of running. Courses that are mostly flat will allow you to run at a more consistent pace, which will be useful for your first time out as you work on pre-race preparations, pacing, and running in a crowd. Being able to finish strong will help build confidence for future races too.

Allow Yourself Time to Train 

Although you’ve been running for some time, putting a race on your calendar will generally kick your training schedule into a higher gear. You’ll want to give yourself plenty of time to get ready for the event, which means picking a race that falls on a date that gives you ample time to increase your training in preparation. Don’t pick one that is just a week or two away; instead search for an event that is month or more out. The anticipation will make training more fun, and you’ll find yourself looking forward to the day even more.

Consider Your Budget 

Races can be expensive. Between entry fees, new running gear, pre- and post-event food and drinks, and other miscellaneous expenses, the cost of a simple 5K or 10K can really start to add up. Keep that in mind as you start to narrow down your selections too. After all, you’ve never run a race before, and maybe you won’t enjoy it. You’ll feel a lot worse about the experience if you’ve spent a lot of money but didn’t have a good time.

Are There Any Race Extras? 

Some race directors use every last bit of the entry fee money to put on their event, with little left over for fun extras, such as prizes, t-shirts, or finishing medals for participants. Others go all out and shower their racers with fun swag or even a post-race dinner. Before spending your hard-earned money, take a look at what kind of extras are included with your entry fee. After all, this will be your first race, and you want it to be a memorable experience.

The most important thing to remember when getting ready for your first race is to have fun, enjoy the buildup, and get to know your fellow competitors. It will be quite an experience to say the least, but hopefully it will be just the first of many races to come.

Staying healthy while traveling can be a major challenge. After all, you’re away from home, your routine is completely disrupted, and you often end up eating things you wouldn’t normally put into your body. But have faith. There are ways to stay fit while on the road, they just require a little discipline, foresight, and planning on your part.
Here are some tips that may come in handy on your next trip.

Don’t Skip Your Workouts

It can be tough to maintain a regular workout schedule while away from home, but if possible find a way to exercise when you can. It may not be for the same duration or intensity as your regular workouts, but at least you’ll still be burning some calories, and you’ll feel a lot better about yourself too.
These days, most hotels have a fitness center on the premises, which you can usually take advantage of both in the early morning and in the evening. Even 30 minutes on the treadmill or stationary bike can do wonders for maintaining your current fitness level and keep you from regressing too far if you’re away for an extended period of time.
If you don’t have access to a gym while you’re traveling, pack your running or walking shoes instead. When the opportunity presents itself, sneak in a little cardio workout to help keep the heart and lungs in tip-top shape. Besides, if it’s a business trip, you’ll appreciate the fresh air and sunshine after a long day indoors.

Don’t Overindulge

While we’re traveling there is a tendency to overindulge in both food and alcohol. That’s part of the fun of going on vacation, of course, but it can also be counterproductive for reaching your fitness goals. While you should absolutely enjoy yourself on your vacation, don’t lose sight of where you want to be health-wise either.
By all means, enjoy your trip and live it up a little. That is truly one of the great joys of travel after all. But when perusing the menu at a restaurant for something to eat, check to see if there are any healthy options to choose from that might still make a tasty meal. If you plan on having dessert, why not order something lighter for your main course and avoid heavy, fried foods when you can. All of those things are delicious, of course, but you may end up regretting them down the line.
In terms of alcohol, we all know how enjoyable it can be to have an adult beverage from time to time. But those drinks are also filled with mostly empty calories, and if you truly want to maintain your level of fitness you’ll limit the amount of alcohol you take in too. The same goes for sugary drinks like soda and some fruit juices as well. Water is the best option, of course, but there are a few others—such as all-natural fruit juice—that are good choices too.

Pack Healthy Snacks

Although sometimes it’s impossible to control exactly what kind of meals you’ll be eating while traveling, you can have direct control over the snacks you munch on between those meals. Bring your own healthy snacks—such as nuts, energy bars, and granola—or pick up fresh fruit after you arrive at your destination. That way when you find yourself feeling a little hungry you’ll have healthy options to choose from.

Stay Active

If you’re someone who prefers to sit on a beach and do nothing while on vacation, you’re probably not doing much to help maintain your healthy lifestyle while away from home. Taking a vacation is meant to be relaxing, of course, but when it comes to staying fit you need to try to be at least a little active. That means walking to nearby destinations such as shops and restaurants, taking the stairs rather than the elevator, or renting a bike to get around town. The possibilities for maintaining your fitness levels are there. You just need to look out for them and take advantage of them when you can.
As you can see, there are some good ways to remain healthy and fit while on the road that still allow you to enjoy your vacation too. Ultimately, the goal is to return home feeling refreshed, rested, and relaxed while still managing to maintain your level of fitness. This does take a bit of planning and discipline to accomplish, but in the long run you’ll probably find that it is well worth the effort.
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