Category: Sweat

We’re all looking for that miracle daily routine that keeps us burning fat and toning our bodies without even noticing it. Salma Hayek claims to have found it.

The stunning actress and newly-minted beauty guru says she rarely hits the gym like the rest of us mere mortals. “I don’t exercise,” she told People. “I just hold my body in a way that activates muscles all day long.”

According to Hayek, an expert in London taught her “how to hold my body in a way where the muscles are activated all day long.” The idea is “toning without clenching,” relaxing parts of the body that don’t need while simply creating an awareness of the muscles you are using as you do it. “So even when you brush your teeth, you’re working the muscles,” she proclaims.

All right, I’ll admit it. I was really skeptical of this one. But as it happens, there’s some truth to Salma’s tactics–which she says are based in restorative yoga.

First off, let’s talk yoga. If you haven’t tried it, it’s an amazing addition to your workout routine with potential full-body benefits–as research is bearing out more and more. One study published in European Journal of Preventive Cardiology actually showed the practice actually has some aerobic merit in addition to making those muscle groups lean, taut and toned all over.

With that information, I thought there might be something to this muscle-activation deal, so I asked my friend Joan Pagano, an NYC-based personal trainer and author of Strength Training Exercises for Women, for a validity check–and she was so happy I brought this up.

“It’s true that, as you develop kinesthetic awareness of using your muscles, you can consciously activate them in your daily activities to engage the core, stabilize the shoulder blades, contract your glutes to squat and your biceps to lift and carry,” she told me. “This is something we should all aim to do!”

Ah! And I wasn’t even aware that we needed to be that aware of our muscles in daily life.

Basically, Joan says that if Salma’s running around during her (sometimes) 20-hour workday while also activating muscle groups, she could be staying in decent shape if she had a solid level of fitness to start. Now, it’s still good to get your heart pumping with some traditional aerobic exercises–get on that bike, hit that treadmill, go for a swim, and so on–to keep your cardiovascular system primed and promote longevity.

And in terms of activating those muscle groups… you won’t necessarily build muscles by activating them throughout the day, but you can help maintain them with low-level contraction techniques. “You’ll also improve your posture, alignment and overall body mechanics,” Joan says.

So, let’s say you’re like Salma. You have basically no time to exercise. Like, blink-and-you’ll-miss-it space in your schedule. What’s one to do?

Ms. Pagano says that you should focus, at minimum, on getting in some simple body-weight exercises like squats, push-ups and planks to condition your muscles. For cardio, aim for 10-minute bursts of fast walking or stair climbing, attempting to rack up at least 30 minutes per day on most days of the week.

Then, once you have a base level of cardio fitness and muscle tone, you can try maintaining with Salma’s idea: activate muscle groups as you move through your day, and as you need them.

Joan has five ideas, which are all oh-so-easy:

“To engage your core and flatten your belly, “zip up” your abs as if you were zipping up a tight pair of jeans. Pull your navel in toward your spine, and then up, lifting the pelvic floor. This move trains the deep abdominal muscle that lies right under your jean zipper.

Stand up straight, rolling the shoulders down and back. Learn to hold them there to prevent rounding the back and developing a “forward slouch.”

When you bend and lift something, use the large muscles of your legs – the glutes, the quads and hamstrings – and practice the “hip hinge,” which means bending forward from the hips with your spine in neutral alignment.

Get up from any seated position without using your arms for support.

When you’re brushing your teeth, stand on one leg for balance and feel the muscles of that leg working to support you – especially in the ankles.

It’s good to be aware of the need for muscular awareness, right? I’ll never lift a box or brush my teeth the same way again.

I recently heard someone talk about “stomach vacuuming” to help flatten the tummy. The first thing to pop up in my crazy brain was someone getting liposuction, but I was pretty sure they weren’t talking about plastic surgery.

Even though I’ve been in the fitness industry for over twenty years, I had never heard of stomach vacuuming before. As far as I knew, stomach vacuuming was nothing more than attaching a vacuum hose to your belly. I have a very short torso and have always struggled with having somewhat of a pooch, so I was immediately intrigued. Besides, what girl isn’t eager to check out a new ab-flattening trend? The investigation began.

How It Works

To my surprise, I did not have to pull out my credit card and order some awkward stomach vacuum device. Not only did stomach vacuuming not include an actual vacuum, there was no shortage of information on the topic. The stomach vacuum was an actual exercise, and the Internet was riddled with websites and instructional videos on how to perform the mysterious stomach vacuum.

When I watched one of the how-to videos online, it found it incredibly difficult not to giggle. I was expecting so much more than someone just breathing out all their air and sucking in their abs. However, that was pretty much the extent of the exercise.

The stomach vacuum exercise requires you inhale as much air as possible and then exhale as much as possible, while sucking your stomach in as much as possible. After you blow out all your air, you hold this position for at least 20 seconds (while, get this, attempting to breathe normally) and repeat for several sets.

The concept behind the stomach vacuum exercise is it targets the deeper abdominal muscles, called the transverse abdominals. These muscles act like a girdle to the waist, which are responsible for holding your stomach in tight.

While the whole stomach vacuuming terminology was new to me, I’ve done this exercise for years. Even though I never realized it was actually a true exercise, it was something I did throughout the day (like while driving my car). I would contract my stomach muscles and hold them tight while sitting at a red light to help train my stomach muscles to stay flat.

After doing more research, I discovered the stomach vacuum exercise had been around for a very long time. Maybe it recently reached fad status after making a few appearances in some popular magazines, like Shape and Men’s Fitness. Who knows what makes something rise to the top of the fad chart, but at least this fad has some validity to it.

Pros and Cons

Could the stomach vacuum be the answer to your poochy problems? No doubt, this exercise does work the transverse abdominals. You can feel the muscles working as you do it. And, if you are not used to working the transverse abdominals, you may even be sore afterwards. However, I wouldn’t count on it fixing all your tummy troubles.

The process of sucking in stomach and flexing your abdominal muscles for a few seconds is called an isometric contraction. During an isometric exercise, the muscles do not noticeably change in length and actually require little to no movement at all. Isometric training (like a wall sit or plank exercise) definitely has its place and can increase strength, but only to a certain point. Your body will adapt to the training and you’ll eventually need something more to continue making improvements.

In addition, stomach vacuuming won’t fix belly fat. Most people who have bulging bellies are fighting two different battles – a battle with weak abdominal muscles along with poor posture and another battle with food. You can do all the stomach vacuuming you want, but don’t expect visible results if you continue to be a food vacuum. If you don’t change your eating habits you will not only keep the fat around your belly, it will be harder to hold your stomach in with a stuffed gut.

Lastly, stomach vacuuming is not the best exercise for everyone. Like all isometric exercises, stomach vacuuming can be dangerous for some people because it increases blood pressure more than other traditional exercises.

The Bottom Line: Fit or Flop?

Working your transverse abdominals is essential to having nice abs, but so is reducing body fat. Used alone, stomach vacuuming would flop. However, combine this exercise with a lean diet, cardio and resistance program, and you will likely find stomach vacuuming to be a good Fit!

Needless to say, I’ll be adding stomach vacuuming back in my daily commute to work again.

Fit Tip: Top 10 Tummy Tightening Exercises

Stomach vacuuming isn’t the only exercise to work your transverse abdominals. Here is a list of my favorite top 10 tummy tightening exercises.

1. Plank 

2. Side Plank

3. Ab Roller

4. Diagonal Knee Plank (Slow Cross Body Mountain Climbers)

5. Swiss Ball Pike

6. Swiss Ball Jackknife

7. Swiss Ball Roll-Out

8. Plank Up Up Down Down

9. Side Plank Pulses

10. T-Plank

POWER PLANK WORKOUT

Try this plank workout demonstrated by my husband, Steve Pfiester.

5 Push Ups

5 2-Point Stance (5 on each side, 10 total)

5 Side Plank with Abduction (Leg Lift) LEFT

5 Crab Leg Lifts on each side (10 total)

5 Side Plank with Abduction (Leg Lift) RIGHT

45 Second Plank Hold

Repeat 3-4 times with little to no rest in between.

Every so often I see someone in the gym in a full-on sweat suit, complete with hoodie over their head, pouring out so much sweat it makes me hot just looking at them. Even sitting in a sauna wearing nothing but a swimsuit is pretty miserable in my opinion, much less exercising in those kinds of conditions.

Needless to say, people’s desperation to lose weight continues to fuel all kinds of crazy fads. The latest one is sweating it out. Ways to increase the heat and get your sweat on include wearing traditional sweats, plastics sweat suits (also called sauna suits), sweat belts and even wearing garbage bags. Listen, the only time I’ve ever run wearing a plastic garbage bag is when I didn’t have an umbrella, and it wasn’t a pretty sight. Call me crazy, but wearing any of those things during a workout seems like torture.

So, why are people so eager to sweat it out? Their goal is to lose weight, but does sweating more really help?

How It Works

Sweating it out in clothing that makes you sweat more is nothing new. Athletes, like bodybuilders, boxers and mixed martial arts fighters, have been using this trick to make weight for years. The idea is to maintain increased body heat throughout the workout.

In normal circumstances, your body uses sweat as a cooling system to help regulate your body temperature. When your body gets to a certain temperature, your sweat glands begin to produce sweat. The cooling affect begins as the sweat evaporates off your skin.

If the body is wrapped in thick clothing or plastic, sweat is unable to evaporate and the cooling system fails. Your body will then continue to produce sweat in attempt to regulate body temperature. The end result is sopping wet clothes and a lot of fluid lost.

Will you weigh less after running in a 30-gallon multipurpose garbage bag? Yes, but the weight loss is simply from a loss of fluids – not fat. It is a very temporary weight loss, and is not a healthy weight loss at all. Your body weight will go right back up as soon as you eat or drink again.

Pros & Cons

If you need to lose weight very fast, sweating off the pounds works like a charm. My husband drove three hours to a bodybuilding competition in sweats with the seat warmers on and heat on full blast (in the middle of the summer) to make weight for a bodybuilding competition. It was the most miserable ride of my life but he made weight and won his class.

While sweating the weight off is a necessary evil in some sports, the risks outweigh the benefits for traditional exercise. Since your body is approximately 75% water, and requires ample fluids for your body to function properly, this kind of dehydration can be detrimental to your health.

In case you aren’t completely convinced yet, losing this amount of water and electrolytes can cause heat exhaustion, which can then lead to cardiac arrest. This is not something anyone should take lightly or try without supervision. Unless you are an athlete who has to make weight to compete, I’d say you should put the trash bag back in the garbage can.

Let’s be honest here. People don’t just want to lose weight, they want to lose fat. Everyone, in my opinion, should stop using the title ‘weight loss programs’ and start calling them ‘fat loss programs’. Losing excess fat should be the goal, not losing any kind of weight at all. Fat is unattractive. It’s bumpy, flabby, unshapely and downright unhealthy. Water, on the other hand, is essential for your health.

The truth is, if something sounds too good to be true it normally is. Weight loss is more than what you wear, but more about what you do. The only safe way to really lose unwanted pounds, and lose it for good, is to decrease calories (while improving the quality of food choices) and increase activity.

The good news is you don’t have to look absolutely ridiculous wearing a sweat suit to your gym in the middle of the summer. And, the more comfortable you are during the workout, the more likely you are to stick with it.

The Bottom Line: Fit or Flop?

So, when it comes to exercise attire, stay cool and wear what you feel good in. Have fun with your fitness fashion and save your sweats for the winter. While some fitness fads are worth trying, sweating it out is a big fat flop.

FIT TIP:The American Council of Exercise recommends drinking 16-24 ounces of fluid for every pound lost in exercise. Not sure how much you lose working out? Just for kicks, try weighing yourself before and after your workout.

Symptoms of heat exhaustion:

Confusion

Dizziness

Fainting

Fatique

Pale Skin

Profuse Sweating

Dark-colored urine

Headache

Muscle Cramps

Rapid Heartrate

Nausea

Vomiting

Diarrhea

Before I was a runner myself, I always pictured runners to be incredibly perfect athletic specimens, the kind you would see on the cover of a Wheaties box. I would picture myself as a runner, and envision a relaxed yet coolly stern face that never showed a grimace of discomfort, paired with strong lungs that courageously battled long distances without skipping a beat. I’d imagine myself perfectly decked out in coordinated athletic apparel that highlighted my muscular, tanned arms and legs. My hair would be slicked back in a perfect ponytail, with just the smallest bit of sweat glistening on my forehead, enough to demonstrate my true grit.

Yes, in my head, I was ready to grace the cover of Runner’s World magazine.

But then I actually became a runner. And I realized that running was not nearly as glamorous as I had made it out to be in my head. In fact, running can be downright disgusting.

In the past 9 years of my running career, I’ve found myself not only doing things that would normally be considered gross, but I’ve used the term “don’t’ worry, I’m a runner, I’m used to it” to excuse other people’s equally as disgusting behavior in front of me.

If you’re still reading at this point, I’m going to assume you are ready to hear some examples. So brace yourself, and don’t say I didn’t warn you.

Snot. The word alone makes me cringe. But then again, so does the scientifically correct term “mucous”, so I digress. In my normal day to day activities, a runny or stuffy nose would be met appropriately with a tissue in the privacy of a bathroom. But not on the run. Oh no, when the nose starts to act up during a run or a race, all bets are off. Any item can be used as a tissue when needed, including but not limited to: your sleeve, your glove, your t shirt, or basically any piece of clothing that can easily reach your nose.

But, one of the more popular methods for dealing with an angry nose is the “snot rocket”, also known as the “farmer’s blow”. In this method, a runner uses a finger to push on the outside of the non offending nostril, thus closing the nostril off. Take a deep breath through your mouth and push that air out forcefully through the clogged nostril. In theory, all of the “matter” clogging up that nostril will go shooting out of your nose and hopefully onto the ground (and not on one of your nearby running buddies.)

The Bathroom. If anyone had told me years ago that one day I’d find myself squatting in the barely private bushes to pee while hundreds of other runners passed by, I would have never believed it. But it happens to nearly all of us at some point in our running career.

The truth is, all of that water makes you have to urinate…a lot…and not always at the most convenient time. Even worse, running does some crazy things to your digestive system, often making your bowels angry. And when you’ve got to go and there are no port-a-potties around, you do what is necessary.

Speaking of port-a-potties, there comes a point where they no longer gross you out as much as they once did, and instead you find yourself thankful for their refuge…even if there is no toilet paper. It sure beats squatting behind a bush, or worse, peeing in your shorts.

Puking. Throwing up in public? How incredibly embarrassing! Except on the sidelines or at the finish line of a really hard race, where it is both a rite of passage and a sign that you gave that race everything you had. Then puking suddenly becomes a (disgusting) badge of courage.

Blisters and Black Toenails. Despite your best efforts to prevent them, blisters and black toenails are going to happen. And if that’s not gross enough, you’ll find yourself eventually popping those blisters and pulling off the dead toenails without hesitation.  Besides, they often inhibit your training, and no one has time for that! 

Sweat. In and of itself, sweat isn’t so bad. In fact, sweat is to be expected from someone who is running for an extended period of time. But how about going out for a run, dripping in sweat, and then remaining in those clothes for hours after? Or better yet, putting your sweaty self into a van full of other sweaty runners, for 36 hours or more during a multi day relay? Yeah, we gross runners do that.

So needless to say, the truth is despite our calm, cool, and collected looking exterior, runners can be pretty gross. But if you ask any one of us, these moments of disgusting behavior social faux-pas are absolutely worth it for the sport we love so much!

It’s gorgeous outside. The summer sun is high in the sky and you’re motivated as ever to do a nice, long run outdoors.

But hold up! Before you catapult your fine, fit self into a sunny, sweaty workout there are things you must know and heed. Although studies show that people who exercise outdoors are happier and exercise longer than those who work out indoors, there can be some issues. Take it from me….I know from experience. I’ve been caught a mile from home, crawling toward my house, face purple, mouth pasty, light headed and nauseous, begging for someone to pick me up and give me a ride home. Has this ever happened to you? Let me help you keep from making your workout do more harm than good.

As if a sunburn isn’t bad enough, here is what can happen to you if you work out in the hot, summer sun without taking care. Each preceding condition, can dreadfully cause the next. They start mild then can quickly get worse.

PHASE 1:

Dehydration…Occurs when you lose more fluid than you take in.

Signs: thirst, dry skin, fatigue, dizziness, confusion, rapid heart beat

PHASE 2:

Heat Cramps…Tightening of your muscles resulting from electrolyte imbalance from loss of fluids.

Signs: muscular pain and cramping, hot sweaty skin, exhaustion, vomiting, fainting

PHASE 3:

Heat Exhaustion…Result of your body overheating from high temps usually combined w high humidity.

Signs: fever as high as 104, nausea, vomiting, headache, weakness, headache, muscle cramps, cold clammy skin

PHASE 4:

Heat Stroke…Super serious condition caused by failure of your body’s temperature regulating mechanism when exposed to excessively high heat.

Signs: fever of over 104, confusion, slurred speech, hot and dry skin, vomiting, delirium, rapid breathing, racing heartrate

Basically this is what happens. Exercise and the outside temp increase your core body temperature. To cool itself, your body sends more blood to circulate through your skin and increases sweat production. The increased blood to the skin leaves less blood for your muscles which increases your heart rate. If there isn’t enough water in your body to produce sweat, your internal core temperature starts to rise and your heart rate increases further. Additionally, typically sweat is evaporated of the skin which serves to cool you off further. However, if outside humidity is high then moisture doesn’t readily evaporate off of your skin causing your body temp to get even higher.

How do you avoid overheating and feeling sick?

-Avoid exercising from 10am-3pm during the heat of the day. Early morning is best.

-Wear loose, light colored clothing to reflect heat and cotton to wick moisture away

-Wear sunscreen of minimum 45 spf, even on cloudy days

-Before you go out drink a glass or two of water. Carry water with you and drink 4-8 ounces of water every 15 minutes. When you’re done have more water.

-Get acclimated by running shorter distances the first couple of days of heat, then increasing slowly

-Take a cold shower before your workout or squeeze water on the top of your head while you exercise

-Exercise in cooler places

-Split up your workout by working out for a shorter time earlier in the morning, then again in the evening when it’s cooler

-Go slower

-Run through the sprinklers during your run!! (ok this is for fun too)

If you experience any type of heat illness do the following:

-Lie down in a cool, shady spot

-Remove extra clothing, fan your body or wet it down with cool water

-Place wet towels or ice packs around your neck

-Drink water or a sports drink immediately

Heat illness is quite serious and can be potentially life threatening. If your symptoms don’t get better after 20 minutes of treatment quickly get to the doctor or call 911.

If you are a runner, I’d bet without a doubt that at some point in your life you’ve heard one or both of the following statements:

1) “Run, Forest! Run!”

This was most likely yelled out of the car of a passerby who undoubtedly thought their commentary was hilarious, but fails to realize that everyone else also thinks this popular movie reference is hilarious.  You’ve heard it before. 

2) “Running is bad for your knees”.

If we’ve heard it once, we’ve heard it a million times. Running is supposedly bad for our knees. The warning comes from loved ones, concerned for our well being. It comes from people with bad knees who are looking for a place to lay the blame. And it comes from the mouths of people who might not really have any idea what they are talking about, but they have also heard the “running is bad for your knees” rumor so often that they believe it must be true.  

(Also, they probably can’t understand why you’d consider running 25 to 100 miles a week fun, so they’ve got to find a way to point out that your actions are crazy.)

But is it true?  No, not the part about runners being slightly crazy, the part about your knees. 

Brace yourselves (or brace your knees) but the answer may surprise you:

No. Running itself is NOT bad for your knees…for most people.

The act of constantly pounding your joints on the pavement does inherently seem harsh, so it would only make sense that it is bad for your body. However, it is important to remember that the parts that make up our body (bones, muscles, joints, etc.) are not like the parts that make up a car or a machine. Machine parts wear down over time with use. Our “parts”, however, are living things. Because cartilage, or soft connective tissue that surrounds the bones in our knees, does not have arteries that deliver blood, it relies on the pumping action generated by movement to get its regular dose of oxygen and nutrients. Because of this, numerous studies have shown that runners actually have thicker and healthier knee cartilage than those who are sedentary. 

Take that naysayers.

But, as with anything, there are always exceptions. Those with family history of arthritis, osteoarthritis (the breakdown of cartilage), or degenerative joint issues may be at a higher risk of developing these potential issues. In fact, experts seem to agree that genetics are the true determining factor of possible arthritis, and running will neither exacerbate nor prohibit the outcome.

In other words, you can blame mom and dad if you develop osteoarthritis, but you can’t blame the running.

Further, those with prior traumatic knee injuries might be at risk for continuing damage due to the act of running. According to Runner’s World Sports Dr. Bill Roberts, people who have suffered ACL tears, regardless of repair status, are getting knees replaced 15-20 years earlier than their non-injured peers. 

Lastly, obesity may play a role in knee pain. For every pound of weight a person carries, they have four pounds on the knee when running. In other words, if you weigh 100 pounds, there are 400 pounds of force on the knee with each foot strike. While we’ve established that the pounding force of running on the joints is beneficial, too much force will cause pressure on the cartilage will break it down over time, possibly resulting in osteoarthritis. 

All of that said, even if you aren’t genetically at risk for joint issues, have experienced zero knee injuries in the past, and do not have an excessive amount of weight bearing down on your knees, there are still a few things you can do to keep your knees happy. 

Train smart: increase your mileage gradually, as to not put too much stress on your body at one time. 

Strength train: Overall strength ensures proper biomechanics and helps prevent any imbalances or weaknesses that may lead to possible injury. 

Don’t over do it: even too much of a good thing can be bad, and running is no exception. 

So, lace up your sneakers and hit the road…your knees will thank you. 

Self-motivation is one of the keys to successful weight loss. But how do you keep yourself motivated when faced with food temptations or a lack of desire to eat right and exercise?

Develop a personal weight loss mantra.

I have always been interested in marketing and advertising slogans that large corporate brands use–like Nike’s “Just Do It” or Burger King’s “Have It Your Way.”

When you hear those slogans you instantly know what those brands stand for and what message they are trying to convey. A personal weight loss mantra can do the same for you.

A mantra is a phrase that is repeated to give you focus. A weight loss mantra motivates you to keep working on your weight loss effort no matter how hard it seems. I developed my weight loss mantra during my final weight loss. After mulling over different ideas, I came up with a simple three-word phrase.

Never go back.

Even after I completed my weight loss, my mantra is still present with me. Choices I make each day are filtered through it. It motivated me then to move forward losing weight, and it motivates me now to maintain a healthy weight.

Developing and using a weight loss mantra has several benefits.

1) It’s Personal

Having your own mantra is a personal motivator. Whether you borrow mine or develop your own, it becomes a phrase you can repeat to yourself when you are feeling unmotivated or tempted.

2) It’s Positive

Most people I talk to do not find losing weight to be a positive experience. A mantra is positive reinforcement because it moves you in the right direction and takes your mind off the difficulty of making the right food choices or exercising when you don’t want to.

3) It’s Persuasive

A mantra should be persuasive. My mantra reminded me of where I had come from and persuaded me to continue reaching forward.

Use your mantra when faced with challenges. For example, if you find yourself lying in bed debating whether to get up and exercise, repeat your mantra to yourself. Then get out of bed.

When you see a sweets table at a meeting or wedding, say your mantra in your head. Then walk away from the table, confident that good choices now will pay off later.

Here are some tips for developing your own mantra:

·      Keep it short.

·      Make it simple.

·      Use a phrase that works for weight loss and maintenance.

·      Write it down.

·      Try it out for a day or two.

·      Change it if you decide you don’t like it.

I’ve put together 20 sample mantras. Take one as your own, tweak it to suit your needs, or use one as a springboard for a completely different mantra.

1. Always make the effort.

2. Don’t give up on yourself.

3. Always finish what you start.

4. Make your dreams a reality.

5. Make my children and my spouse proud.

6. Be brave. Take risks.

7. Don’t give up at the end, go harder.

8. Don’t EVER give up.

9. Strength, Focus, Discipline.

10. I am going after what I want.

11. I am important.

12. Excellence in all things.

13. I love myself enough to stay strong.

14. Tomorrow is too late.

15. Take action today.

16. Creating a new me one day at a time.

17. Keep on fighting.

18. Can’t is not in my vocabulary.

19. I’m doing this for me.

20. I can do more than I think I can.

My mantra, “Never go back,” motivates me to stay at a healthy weight, gives me the boost I need to get off the couch and exercise, and reminds me of where I came from.

Find your personal weight loss mantra, and use it as a daily inspiration. Write it down, embrace its meaning, and stay motivated to lose weight and keep it off.

Running is inherently an individual sport.

OK, sure, if you are on a high school or college cross country or track and field team, I suppose you can consider running a “team” sport. But for the rest of us non student, recreational runners, it’s just us, our sneakers, and the pavement. (Or the trail, or the treadmill…but you get the idea.)

There’s no denying that one of the great things about running is the fact that you don’t need anyone else to participate in the sport. In fact, I’d be lying if I didn’t admit that one of the huge appeals to me as a runner is the opportunity running gives me to have alone, quiet, “me” time.

Time to reflect on my day, brainstorm posts like this very one you are reading, and solve the

problems of the world…or at least the ones in my own little world.

But one of the other really great things about running is the community. Runners are some of the most amazing, caring, encouraging people on this planet. And while there is nothing wrong with solo running, I’m going to boldly say that if you haven’t joined in on a group run, you are missing out. Here are ten reasons why:

10) Accountability. It’s hard to hit that snooze button when you know someone is waiting for you. It’s so much harder to sleep in when you know an entire group is waiting for you, and will likely give you a hard time the next time they see you if you skip this run.

9) Learning about the latest running gear/nutrition/races on the market. Let’s face it, this type of stuff doesn’t typically make the front page of the news, so it’s great to have some insider sources.

8) Having someone by your side to distract you from the endless, boring, long run miles. But even better…having someone by your side to share the amazing “it feels like we’re flying” miles.

7) Learning tips and tools of the trade from experienced runners, like how to properly perform a “Farmer’s Blow”.

6) Being entertained by the “old timers” who always have outrageous tales to tell, like the one time a local runner ran a whole mile off course, got chased by a raccoon, drank half a beer, and still ended up winning the race (this may or may not be a true story).

5) Broaden your friendship horizons. I’ve been on group runs with people from completely opposite backgrounds who voraciously debated opposing sides of hot topics, typically political or religious issues, as the miles ticked by. Chances are these people wouldn’t have normally given each other the time of day, yet through running, they have become close friends.

4) Become a faster runner. Hanging onto a pack of runners who are slightly stronger and faster than you can force you to step out of your comfort zone, push that lactic threshold, and train harder. But on the other hand…

3) Other runners can keep you in check. Does your workout call for a long, SLOW run at a specific distance? Staying back with a slower group will prevent you from pushing the pace. Be sure to tell the most sensible one in the group what your prescribed workout is, and they’ll remind you not to try and be a hero and run further than you should.

2) Free “life” advice. On group runs I have heard everything from how to deal with a teething infant, to suggestions on the best Chinese food take out restaurant in town, and absolutely everything in between.

But the number one, hands down, reason for joining a running group?

1) Finding other people who understand your type of “crazy”, like going to bed early on a Friday night just to wake up at 5:00 am and run 20 miles through a snowstorm the next Saturday morning. For fun.

So if you haven’t given your local group run a try, go. Join them. You don’t have to give up the solo life of a runner just yet, but the camaraderie, laughter, and valuable training (and life) tips you will take away from a group run will only enhance your running experience.

Let’s face it. Getting in shape usually requires plenty of hard work, dedication, and a considerable amount of time in the gym. But sometimes it’s good to shake up the routine a bit to help keep things fresh and new. Mixing in some other activities, especially ones that help get you outside, can provide a nice change of pace without compromising your workout schedule in any way. In fact, there are a number of great outdoor sports that will not only compliment your existing workout but possibly enhance it as well.
If you’re looking to move at least part of your exercise routine to the outdoors, here are the very best activities that can help you achieve your fitness goals while providing a healthy dose of fresh air and sunshine too.

Hiking

While hiking may seem like a simple walk in the woods, it can actually lead to a fairly intense workout if you want it to be. Hiking trails can range from completely flat, to incredibly steep and hilly, with the terrain obviously having a direct impact on the intensity level of the trek. Steep hills, both up and down, will work the leg muscles as well as the cardiovascular system. Flat trails won’t offer the same level of difficulty of course, but if done at a faster pace, they can still provide a good workout.
Want to add an extra challenge to your hike? Try wearing a full backpack while walking the trail.

Mountain Biking

There are few outdoor sports that provide more heart-pounding action than mountain biking. Not only will riding a trail test your legs and lungs, but the fast-paced action will induce more than a few adrenaline rushes too. That makes for a great cardio workout of course, but mountain biking can also be of tremendous benefit to both the lower and upper body as well.
Riding up and down hills is the best way to improve fitness, of course, but rolling along on a flat trail at a high rate of speed will still provide a solid workout too. It is all about keeping your cadence up, which can lead to burning calories at a surprisingly high rate.

Stand-Up Paddleboarding

In order to stay on your feet, SUP requires participants to maintain their balance at all times. This not only provides a good workout for the leg muscles but the core (chest and abs) as well. Additionally, since the sport involves paddling across flat water or down a river, the arms and shoulders get plenty of attention too.

Trail Running

Nothing changes up a stale running routine quite like moving off the treadmill and onto a trail. Trail running requires strength, agility, and balance, as the uneven terrain is much more difficult to run on than anything you’ll find in the gym, or even out on the road.
Regular trail runs can result in stronger legs and joints, not to mention improved cardio efficiency. And since you’ll be working harder on a trail run, you’ll burn far more calories too.

Rock Climbing

For one of the best all-body workouts available, give rock climbing a try. Most non-climbers are under the false impression that rock climbing is all about upper-body strength, but honestly, the legs and core are just as important to achieving success.
Rock climbing can help promote lean muscle mass, while also toning the arms, chest, shoulders, legs, and back. It also happens to be a great way to burn calories and work the cardiovascular system as well.
While obviously not for everyone, and not an activity you should do solo, rock climbing really is one of the best all-around workouts to add to your fitness routine.
It can’t be stressed enough just how important it is to change up your exercise routine from time to time. These outdoor activities will not only help you do that but also add in a healthy dose of fun in the process. By just moving your workout from inside the stuffy gym to the fresh air of the outdoors you are bound to see positive benefits as well. Consider that the next time you are having a hard time getting motivated. Then give yourself a free pass to go hit your favorite local trail instead.

The other day I attended a meeting for a running club that is predominately made up of road runners. One of the main discussions of the evening was surrounding an upcoming race that would be run cross country style; in other words…not on pavement. People were nervous and intimidated. Many referred to a local beginner running trail and asked if this race would be as difficult as that particular (did I mention, beginner?) trail. As an avid trail runner myself, I was surprised at how much trepidation surrounded this very large crowd of runners, all over the thought of simply taking their running off road (we’re not talking super technical, mountain running here).

But in the running world, this is nothing new.

So many road runners find reason to shy away from trail running, because let’s face it: trail running is indeed harder. I won’t sugarcoat that fact or try to deny it; the twists, turns, technical footing, softer terrain, and of course, hills, all demand much more of a runner’s body.

But the greater demand is the exact reason why you SHOULD incorporate trail running into your training routine, at least occasionally.

If I had to sum up all of the benefits of trail running into one sentence, it would simply be this: you’ll get stronger and faster, all while reducing the risk of running related injuries. Do I have your attention now? Are you slightly more interested in trail running, or at least want to hear my side of this trail running argument? Let me explain further.

Trails are typically softer than the road.

This is great for your training for two reasons. One, the softer terrain (typically dirt or sand) offers less impact on your body compared to the constant pounding on pavement, which can help reduce the risk of overuse injuries.

Two, the softer terrain has more give to it, meaning you are going to have to work harder to run on it. This is especially the case when running on soft sand or mud. This benefit is likely the one most road runners grumble at. No one likes to see their pace drastically drop while effort increases. But the added effort translates over to stronger legs, which will result in (hopefully) faster paces on the road.

Variety is key.

A lot of running injuries are caused by muscular weaknesses and imbalances from the same, repetitive, forward motion that is required in road or treadmill running. How many times have you heard of a runner who “stepped the wrong way” off of a curb or into a pothole, resulting in an ankle sprain? Sure, some injuries are unavoidable, but many certainly could be avoided if the body was better prepared for quick changes in movement and direction.

Now, trail terrain is more variable than that of the road. Of course, there are expectations of long, straight, flat, fire road type trails, but for the more part you will likely encounter rocks, roots, divots, and trail that quickly and sharply changes direction. With the frequent terrain changes on a trail, runners are constantly forced to vary their running stride. Long strides, short strides, lateral movement (something you hardly ever see in road running), up hills, down hills, even leaps over a small stream or puddle, a trail runners movement is constantly changing. This varying running pattern forces runners to use different muscle groups, as well as challenge ligaments in the knees and especially in the ankles. And when you challenge muscles, you become stronger, and risk of injury decreases.

Proprioception.

A fancy science term that essentially means having awareness of where your body is, while in movement, in comparison to the environment around it. In order to prevent stepping on or even falling over trail hazards (rocks, roots, etc.), a far greater level of bodily awareness is required than typically needed when running on paved roads. The greater bodily awareness combined with the constant shifting of your body weight to avoid such obstacles while running will help increase your overall balance and stability. Balance and stability are not only essential skills that are needed in day to day life, but are both skills that are lost over time without practice. (Just picture your Grandmother trying to stand on her tippy toes trying to reach a box of cereal on the top shelf at the grocery store. )

Trails are more fun.

Sure, this one is more of a subjective opinion, but I doubt any regular trail runner would disagree with me. While you have to be on alert for things like rocks, roots, and grizzly bears (I’m only sort of kidding about that last one), you can leave behind the fear of traffic and completely zone out. The ever changing terrain and environment can help you avoid the monotony often felt running down the same paved road past the same cookie cutter houses. Avoiding monotony = avoiding mental burnout. Avoiding mental burnout = running more miles. Running more miles = stronger runner.

Plus, I doubt anyone will disagree with me when I say that breath taking forest views and fresh air are FAR more enjoyable than bland, industrial views and inhaling exhaust.

Now, I promise not trying to convert the most die hard road runners into trail lovers; you can keep your pavement, I’ll keep my dirt, and we’ll still be one big happy running family. But I do want to point out the benefits of trail running to any of you who may be intimidated or hesitant to leave the roads behind. For the reasons listed above and more, trail running can help you become a better runner.   I know that access to trails isn’t available to everyone, and we work with what we’ve got.  But…the next time the opportunity strikes, give trail running a try.  You may find it to be a fun, positive training tool you never knew you were missing out on.

Happy trails to you!