Author: Kraig Becker

With colder temperatures on the horizon, and the long winter months ahead, many runners will elect to move their workouts indoors while they patiently wait for the arrival of spring. But just because the temperature drops and the snow begins to fly, doesn’t mean you have to stop running outdoors. On the contrary, with the proper gear, a little forethought, and a healthy dose of determination, you can continue your running workouts outside all winter long. What’s more, you might even come to enjoy it. Here are some tips that can help.

Layer Up

Ask anyone who enjoys being outdoors in the winter and they’ll tell you that a good layering system is key to staying comfortable. Start with base layers next to the skin that are capable of quickly wicking away moisture. This will allow you to stay much drier on your run, which in turn leads to staying warmer too. Next add a middle layer made of fleece for added insulation and a lightweight outer layer that is water and wind proof. Each of these layers serves a purpose, and they all work together to ensure you are comfortable and well protected from the elements. The outer- and mid-layers can also be removed if you find you’re overheating, giving you greater control over your body temperature.

All that said, when setting out on a cold-weather run, you should always dress as if the weather is 20 degrees warmer than the thermometer actually says. It may be cold when you first step out the door, but once you get running you’ll warm up quickly. Endure a bit of a chilly start, and you’ll be a lot more comfortable later on.

Keep Your Feet Warm

When it comes to running, keeping your feet happy is the key to success. This is particularly true in the winter when cold winds and wet snow have the potential to make you miserable out on the road. But with proper footwear and warm socks, you’ll find that even your feet won’t mind running in the colder weather. Consider switching to trail shoes during the winter months, as they not only provide extra traction on slick surfaces but are usually designed to deal more effectively with the weather too. Some are even waterproof, which will help keep moisture at bay and your feet warmer, even if you’re running in the snow. Add in some cozy merino wool socks, and you’ll be set for miles.

Stretch Before You Run

The jury is still out on whether or not a pre-run stretch aids performance or prevents injury, but during the winter months it can prove invaluable. Stretching before you step out into the cold gets the blood flowing to your muscles, which in turn helps to loosen them up. The cold temperatures can have the opposite effect, however, which can lead to tightness in your calves and thighs. Usually, once you’re fully warmed up, that tightness will begin to subside, but you can speed the process along with a light stretching routine before hand.

Avoid the Wind

Often times it isn’t the cold and snow that makes winter so daunting, so much as the biting winds. A strong breeze can make an otherwise comfortable day outside into a freezing experience. If possible, try to avoid those winds whenever you can. Choose paths that help protect you from the gusts or plan your route so that you run into the wind at the beginning, and have it at your back on the way home. That is when you’ll be at your warmest, and possibly your sweatiest, and the wind will fill even chillier.

Stay Hydrated

Just because the temperature is colder, and you aren’t sweating as much, doesn’t mean that you shouldn’t still be drinking plenty of fluids. Staying hydrated is just as important during the winter as it is in the summer, and possibly even more so. Your lungs will be working harder in the colder temps, which means you’ll actually be breathing a lot of moisture out as you run. On top of that, many cases of hypothermia are the result of not being properly hydrated as well.

Stay Inside During Dangerous Weather

Unlike any other time of the year, winter can present incredibly dangerous weather conditions. Intense cold, dramatic wind chill factors, and heavy snow can all be incredibly difficult to handle, even with the proper gear. In fact, it can sometimes be dangerous to be outside at all, with the threat of frostbite and hypothermia becoming very real. On those days, use your common sense and stay inside. Workout at the gym or on the treadmill at home instead. Or better yet, look at it as a rest day and just take the day off altogether. The weather will improve soon enough, and you’ll be back out on the road before you know it.

As you can see, winter can provide some interesting challenges for runners who prefer to exercise outside. But, those obstacles aren’t always difficult to overcome, and with a little determination and discipline, you’ll find that running in the cold can be a rewarding experience. So don’t let winter keep you inside for weeks on end this year. You’ll be missing out on some good opportunities to keep your training going, and pushing towards your fitness goals.

Travel can be such an enriching experience, exposing us to new people, places, and cultures, while expanding our view of the world around us. Unfortunately, that isn’t the only thing it tends to expose us to, as travelers often come in contact with germs, bacteria, and other harmful elements that are just waiting to turn our once-in-a-lifetime trip into living nightmares. Before you head out on your next vacation, here are some tips that can help you to stay healthy while on the road.

Rest Up Before You Leave

Let’s face it, as much as we love it, travel can be exhausting at times. An active trip often means long, busy days that can end up leaving us extremely tired. To make matters worse, it can sometimes be difficult to get a good night’s sleep while you’re away from home too. That’s why it is important to get plenty of rest before you ever leave on your trip. This will ensure that you’re well rested before you arrive at your destination, and will help your immune system to be in tip-top shape as well. That alone can do wonders for keeping you healthier while traveling.

Strengthen Your Immune System

Speaking of your immune system; there are a few other steps you can take to help strengthen it before you leave home as well. For instance, taking vitamins or other supplements can provide a boost that will help you overcome potential illnesses such as the flu or the common cold. Also, be sure to eat plenty of fresh fruits, vegetables, and nuts, as they’ll also provide some much-needed nutrients that can give your body a bit of extra strength to ward off viruses and other bugs. Your immune system acts lie a defense shield against illness, and you’ll want it in top form while traveling.

Stay Safe at the Airport

Busy airports see thousands of travelers on a daily basis and more than a few of them are likely carrying germs that could potentially make you ill. While it is nearly impossible to avoid coming in contact with sick people, there are some things you can do to help prevent the spread of germs. For instance, make sure you wash your hands thoroughly with soap and water when using a public restroom. It doesn’t hurt to carry hand sanitizer or disinfecting wipes with you either. When setting out on a trip, the last thing you want to do is pick up a virus at the airport before you’ve even had the chance to reach your destination.

Avoid Germs on the Airplane

Sitting on an airplane for hours on end isn’t great for your health, in general, but add in a few sick passengers and once again you run the risk of being exposed to germs. But thankfully there are a few things you can do to help your body out. For instance, it is a good idea to get up from your seat from time to time and move about the cabin. This will help keep the blood flowing in your legs, in particular, and could prevent a clot from forming. It also helps to stay hydrated, so be sure to drink plenty of fluids. The aircraft is also a good place to use that hand sanitizer and those disinfecting wipes as well, as they’ll help to keep unwanted germs at bay.

Don’t Drink the Water

If you’ve ever traveled abroad, you’ve probably had someone warn you about drinking the water. At this point, it has almost become a cliché, although for good reason. The drinking water in many countries does indeed contain viruses, protozoa, and bacteria that could make anyone who isn’t accustomed to drinking it very sick. That is exactly why you should only drink bottled water, and use it for things like brushing your teeth too. Any exposure to tainted tap water could prove potentially dangerous, and that includes the shower. Be careful not to get any in your mouth even when cleaning up, as it could result is sickness.

Be Careful What You Eat Too!

It isn’t just the water that you need to worry about; the food you eat can be problematic too. While you’ll obviously have to eat while traveling, you can limit your exposure to potentially tainted foods by dining in places that have better reputations in guide books or online reviews. If that isn’t an option, ask the locals for recommendations, as they will usually know the places that are safe, and the ones to avoid. Also, travel with your own snacks whenever possible, and be careful which fruits or vegetables you might pick up in local markets. If they were washed using tap water, they could have bacteria all over them. It’s best to stick with fruits that you can peel, like bananas or oranges.

Carry a First Aid Kit

A well-stocked first aid kit can be a traveler’s best friend. There are several kits on the market that are designed specifically with the needs of travelers in mind, with remedies that are meant to treat common issues that we face while on the road – including fever, diarrhea, upset stomach, and more. These kits also include items such as band aids, cotton swabs, and rubbing alcohol that can treat everything from blisters to bug bites to common abrasions. You never know just what kind of health issues might need to address, and a first aid kit will help you to be prepared.

Relying on luck to help keep you healthy while traveling is a recipe for disaster. Eventually, your luck will run out, and you’ll find yourself wishing you had taken steps to prevent getting sick. But a little common sense and forethought can go a long way to helping you not only stay safe but enjoy your trip that much more.

It is easy to see why trail running has become such a popular sport over the past few years. Not only does it provide a host of benefits to your health, it gives you the opportunity to get outside and immerse yourself in nature too. Chances are, no matter where you live, there are some fun, scenic trails just waiting to be explored.

That said, when it comes to trail running, not all places are created equal. While there are plenty of places that offer great opportunities for runners to make the transition from the road to the backcountry, some are definitely more blessed than others in terms of trail options. With that in mind, here are the five best trail running destinations in the entire U.S.

Santa Fe, New Mexico

Santa Fe has been a hot-bed for trail runners for a very long time, and for good reason. Not only does it have outstanding weather that allows for running outdoors all year long, it also offers access to some great running routes too. Amongst the very best are the Dale Balls Trails, which run for more than 22 miles into the Sangre de Cristo Mountains. Scenery along the way include impressive views of the high desert, intermixed with juniper and cedar trees, which line the dirt and rock path.

Asheville, North Carolina

Over the past few years, Asheville has gained a reputation for being one of the truly fantastic outdoor destinations in the eastern United States. It offers great hiking, mountain biking, paddling, and of course, trail running too. With 500 miles of trail located less than 30 miles from town, there are literally options for all levels of runner ranging from beginner to expert. And when you’re done running for the day, be sure to drop by one of Asheville’s famous craft breweries.

Boulder, Colorado

For many, Boulder is the outdoor capital of the U.S., offering access to some of Colorado’s best backcountry alpine settings. Trail runners will find more than 200 miles of trail within a short distance of town, with plenty of high-altitude routes that can test both the lungs and the legs. One of the best is the 15-mile long High Lonesome Loop, which is a particular favorite with the locals. Just be sure to acclimate before you set out, as the oxygen gets thin when you’re more than a mile above sea level.

Lake Tahoe, California/Nevada

The 165-mile Tahoe Rim trail is absolutely one of the best in the entire U.S. Encircling all of Lake Tahoe, it passes through two states, three national forests, and three wildernesses areas. Along the way, it winds through aspen meadows and past pristine lakes, reaching altitudes in excess of 10,000 feet in the Sierra Mountains. The trail is broken town into nine distinct sections, with numerous access points located at various places along its length, making it easy to find unique routes of varying distances and difficulties.

Bend, Oregon

The Pacific Northwest is filled with great trail running destinations, but few can compare to Bend. Located in a spot where the Cascade Mountains meet Oregon’s high desert region, the city offers fantastic routes through both environments. This makes it a trail runners dream come true, allowing them to train in a variety of conditions, with rich and varied scenery along the way. Head out to the 16.7 mile Flagline trail to experience everything Bend has to offer. The route features some of the best scenery in the region, and since the city boasts 300 days of sunshine each year, there are no excuses to not get out and run on a regularly.

These five places offer some of the absolute best trail running opportunities found anywhere. But, there are numerous other great destinations throughout the U.S. as well, In fact, as mentioned above; chances are there some excellent trails near your home as well. All you have to do is search for them, and before long you could be a trail running convert too.

We all know exercise is essential to leading a healthy lifestyle and achieving our fitness goals. Whether you frequent the gym, or prefer to spend your time running or riding outdoors, your regular workout routine helps you to stay in shape, slim down, and be more energetic.
But when it comes to deciding which environment offers a better workout, there are decidedly two schools of thought. For some, the gym is the best place to focus on your all around fitness, while others can’t imagine exercising in the stuffy confines of a building. Which group is right? Lets take a look.

The Benefits of Exercising Indoors

Working out indoors is without a doubt a very different experience from exercising outside. The regulated environment of a gym removes certain variables that can have a direct impact on your performance, such as temperature, humidity, and wind speed. With those weather conditions no longer a factor, the workout becomes a bit easier, although some would say it is also more pure. The gym environment remains relatively constant, so there is less fluctuation in pace and intensity, which results in a more consistent level of performance overall.
Additionally, if you live in an area where air pollution is a major concern, working out indoors is probably a better option. Lots of pollutants in the air can cause asthma or induce allergies, which are obviously detrimental to your cardiovascular health. Exercising in a gym will help prevent that from happening however, which is reason enough for many to stay inside.
Many people also find the gym to be far more convenient since it provides so many types of workout options in one location. They can drop by at a time that works best for their schedule and focus on cardio, weight, and resistance training all in one spot. When you exercise outside, you sometimes need to find creative ways to mix things up.
Finally, going to the gym tends to be a much more social experience too, which can serve as a form of motivation on those days when you just don’t feel like being there. If there is a chance you might see friends or family however, it can be a great incentive to go to your workout.

How do the Outdoors Stack Up?

On the other hand, exercising outdoors brings its own set of benefits. For instance, when you work out outside, your body gets more exposure to the sun, which results in a higher production of vitamin D. This can greatly contribute to your overall level of health, as vitamin D can lower your blood pressure, prevent osteoporosis, and strengthen the immune system. There have even been studies that have shows that it can be extremely helpful at warding off some forms of cancer.
Exercising outside can also have a dramatic impact on your state of mind too. Studies have shown that spending time outdoors leads to more feelings of happiness, reduced levels stress, and lower cases of depression as well. Additionally, going outside can also lead to more energy too, which comes in handy not just when you’re exercising, but in other aspects of your life too.
One of the added benefits of working out outdoors is that you’ll burn more calories as compared to doing the same exercise at the gym. That means that if you run five miles outside you’ll end up working harder than if you did that same distance on a treadmill for example. This can lead to trimming down and toning up at a faster rate.
Finally, working out at the gym can become a boring, mind-numbing affair, which can ultimately lead to the downfall of just about any exercise programs. But mixing up your routine by heading outdoors and running or cycling new routes can add plenty of variety. This will not only help to keep things fresh, but it is good for maintaining motivation too. The key to any successful workout plan is to stay disciplined and focused, and exercising outdoors can play a key roll in achieving that.
As you can see, there are some good arguments in favor of both exercising indoors and out. Which one works best for you generally comes down to your own personal preferences, but any well-rounded fitness routine probably incorporates some of both options. After all, when it comes improving our fitness, why would we want to limit ourselves to just a few choices?

You’ve heard it time and time again. Running is one of the best ways to burn calories, get in shape, and lose weight. But sometimes even frequent runners find themselves hitting a plateau when it comes to shedding pounds, discovering that their workout routines aren’t helping them to trim down as much as they’d like, despite increasing their mileage and running more often. But running more isn’t necessarily the key to losing weight and here’s why.

Pace Matters

Many runners believe that by simply adding extra miles and time to their routine they’ll be able to cut more weight. But what they don’t realize is that if they run their current distances at a faster pace, they’ll actually burn more calories, allowing those stubborn pounds to drop away more quickly. That’s because the intensity of the workout has a bigger impact on weight loss than just time and distance. While obviously working out longer will help you burn extra calories, increasing your speed is often a better option than adding miles.

Your Body Needs Variety

There is no doubt that running can provide an intense workout, but over time your body will eventually get use to the demands that you put on it, making even longer runs seem somewhat routine. Adding extra miles won’t necessarily have the impact that you’re looking for, but changing up the workout certainly can. Once again, increasing intensity can help jump-start the metabolic rate, causing more calories to be burned. But adding some variety to your workouts can make a huge difference too. For instance, try a new route that adds more hills to your run, forcing you to work harder over the same distances. And for a change of pace, go to a track and run speed drills, focusing on sprinting rather than distance. Studies have shown that sprinters actually burn an incredible amount of calories with their shorter, more intense workouts.

Don’t Forget Your Diet

Runners burn a lot of calories, but many see that as an excuse to eat more too. It is important to not just think about how much exercise you are doing, but what kind of foods you are putting back into your body afterwards. Adding a few extra miles to your workouts can obviously be of benefit, but not if you think it gives you free reign to eat whatever you want afterwards. Be mindful of your diet, even as you increase your intensity and distances. Weight loss isn’t just about the calories burned, but also limiting the number you intake as well.

But Be Sure To Eat Enough Too

On the other hand, adopting a low calorie diet can actually prevent you from losing weight as well. That may seem counterintuitive, but as your body reacts to burning more calories than it is taking it, it will try to hold on to the fat stores it already has. This can result in less than satisfactory weight loss results. Be sure to eat lots of fruits and vegetables, don’t forget to hydrate, and limit your intake of refined sugars. A diet that includes plenty of carbs and protein, as well as low fat foods will provide the best results.

You’re Simply Running Too Much

Believe it or not, it is possible to simply run too much. Intense exercise puts a lot of stress on your body, which can result in hormonal imbalances that will have an impact on your ability to lose weight. Specifically, an increase in the production of cortisol can cause your body to take longer to recover, cause muscle tissue to break down, and lead to increased levels of fat. By actually scaling back the amount of running you’re doing, and take your rest days seriously, you’ll give your body more time to recover, and possibly end up burning calories more efficiently.

As hard as it may be to believe, running more isn’t always the answer when it comes to weight loss. But by watching your caloric intake, changing up the intensity of your workouts, and giving your body time to recover, you’ll find that it is still one of the best ways to shed those unwanted pounds.

Running is one of the best forms of exercise in terms of burning calories, building lean muscle, and improving cardio conditioning. It is also has the added benefit of being something that just about anyone can do without requiring any special kind of training or even a gym membership. Despite being an easy sport to get started with however, there are still some common mistakes that can trip up beginners. Here are a few that you should try to avoid to make your transition to becoming a runner a smoother one. 

Don’t Ramp Up Too Quickly

Once through the initial challenge of building up the strength in both your legs and lungs, you’ll probably be tempted to start adding extra miles to your routine. That can lead to problems however, as taking on longer distances too quickly can result in injury. Most experts say you shouldn’t increase your distances by more than 10% per week, and those incremental jumps should only come after you have become comfortable with your current pace and distance. 

Pay Attention to Your Shoes

A good pair of running shoes are essential to your enjoyment of running, which is why you should invest in a pair as soon as your mileage starts to increase. Your running shoes cushion your feet and legs from the repetitive pounding that is part of the sport, helping to reduce injury and speed recovery. But if your shoes lose their ability to soften the blow, your legs will become more fatigued and sore, making it harder to continue working out. Typically, running shoes will last for about 300-500 miles, depending on their overall quality, as well as your running style and weight. Be sure to keep track of how much mileage you have run to help judge the best time to go shopping for a new pair. 

Maintain Good Form

Beginning runners don’t often think much about their form, other than hoping they don’t look silly. But it is important that they work on their mechanics early on in order to avoid picking up bad habits that will be difficult to break later. An efficient running style will allow you to run faster and further, while also lowering the chance of injury. The best way to run is to keep your back straight, and lean forward ever so slightly. Maintain a short, quick, and even stride, which helps to avoid overstriding. Keep your arms bent at a 90-degree angle, with relaxed your hands that can move freely. Let your arms flow forward and backward in a natural motion, while avoiding swinging them from side to side, which can reduce efficiency dramatically. Concentrate on this process early on, and you’ll soon establish a running style that will stay with you forever. 

Invest in Proper Running Clothes

While it is possible to run in just a cotton t-shirt and a pair of cut-off shorts, it isn’t necessarily a wise thing to do. Those types of clothing are not meant for demanding aerobic activities and are better suited for lounging rather than working out. Instead, invest in a proper pair of running shorts and a few shirts made from modern technical fabrics. These items of clothing will wick moisture, keep you cooler and drier, and will reduce chafing. Staying comfortable while out on a run will help you to enjoy the activity much more. 

Don’t Forget to Fuel Up

Running is a demanding sport, and if you’re going to cover any kind of significant distances (5 miles or more) you’ll need to learn to fuel up properly, both before and after your workout. It is a good idea to eat a light meal or snack about 1 to 1.5 hours before your run. That way you’ll still have some food in your stomach that can help keep you moving while out on the road. Eating too much, or too close to the start of the run, can lead to an upset stomach and overall poor performance. On the other hand, not eating enough can cause you to hit a wall, and not have the energy you need to finish strong. Afterwards, wait for a bit before eating as well. Your body is still coming down from its strenuous workout, and eating right away can make you feel sick. Finding what works for you takes some time and practice, but it can pay big dividends in terms of how you feel before, during, and after your run. 

Keep these tips in mind when starting your running routine and you’ll have an easier time with adapting to the challenges of running. Soon, you’ll feel like an old pro, feeling strong and fitter than ever before. 

The dog days of summer are now behind us, and autumn is here at last. With it comes shorter days, cooler temperatures, crisp air, and the changing colors of the leaves. Is there a better way to enjoy the season than on the back of a bicycle? But the fall presents some new challenges that cyclists should be aware of before hitting the road. Here are some tips to help you get the most out of those fall bike rides.

Dress Properly

The cool air of autumn may be a refreshing change from those hot summer days, but lower temperatures become even more noticeable when zipping along at higher speeds on your bike. It is always a good idea to carry a jacket with you on a fall ride, and if there is the potential for rain in the forecast, make sure it is waterproof as well. As the season rolls along, temperatures might even drop far enough to add a pair of cycling tights to your wardrobe. They will help keep your legs warm when the cold weather truly sets in.

Wear Warmer Gloves

Many cyclists wear gloves all year long, but during the fall it is important to have a pair that can provide a bit of extra warmth. Cold winds whipping past your handlebars can numb the fingers, making them less responsive. That isn’t good when you need to quickly reach for your brakes or maneuver the bike around obstacles. By keeping your hands warm you’ll also stay safer out on the road.

Allow More Time to Warm Up

The cooler temperatures of fall will feel great during your ride, but be sure to allow yourself a bit more time to warm up before attacking those big hills or cranking up the speed dramatically. Ramping up too quickly can lead to muscle strains or pulls, so be sure to give yourself a bit of extra time to truly get the blood flowing. Once you’ve got a mile or two under your belt your legs will start to loosen up, giving you the green light to increase the intensity.

Stay as Visible as Possible

With the days continuing to get shorter throughout the fall, it is important to note when the sun goes down prior to setting out on a ride. It you aren’t careful, it can be easy to get caught out after dark, creating a potentially dangerous situation. If you routinely find yourself riding later in the day, be sure your bike is equipped with lights both on the front and back. You’ll not only be able to see the road better, you’ll be more visible to traffic as well. It doesn’t hurt to wear bright, reflective clothing either, as that can make you stand out more too.

Keep Your Bike Clean

During the fall the roads can be filled with plenty of dirt, debris, and moisture. Those materials can get stuck in your chain and derailleur, causing your bike to not perform as well as it should, and potentially leading to costly repairs. Keep your chain well lubed, and don’t forget to clean your bike and its components thoroughly after each ride.

Monitor Your Tire Pressure

Before heading out on a ride be sure to check the pressure in your tires. The cooler temperatures will cause the air inside to contract, reduce the pressure substantially. This not only lowers your efficiency while riding, it can even affect the level of control you have over your bike too. Fully inflate them every time you are about to hit the road.

Watch for Obstacles on the Road

Branches, twigs, and fallen leaves are common obstacles that are routinely found on the road throughout the fall. Riders need to be aware of their surroundings at all times, and avoid running over these objects that could result in a crash. Wet leaves can be surprisingly slippery for instance, while larger branches can even cause damage to your bike. These obstacles become even more difficult to spot in low light conditions.
Despite these challenges, fall can be one of the most rewarding times of the year to go for a bike ride. Keep these tips in mind before heading out on the road, and you’ll not only stay safe, you’ll enjoy the experience that much more.