May 22, 2013

Things to Know When Buying Running Shoes

Being a [somewhat] new runner, I have had to research and ask all sorts of running related questions and myths. But, the thing that seems to get the most questions and the most research are the types of shoes that are best, and how to pick them.

Shoes of any sort are a very personal choice, everyone's feet are different and what fits one person will not fit another. This has been drilled into my head since my ballet years when my Mom and I would make special out-of-town trips to our shoe fitter any time I needed new pointe shoes. Thank goodness, I have not found that kind of crazy to be necessary for finding good running shoes.

Most athletic stores have a wide variety of shoes that will be perfect for almost any activity. When it comes to running shoes, there are a few criteria that will make your search much easier. Plan on spending $50 to $125 for a good pair of running shoes.

Know Your Activity

The type of shoe you purchase will first depend on what you intend to use them for. I use my running shoes for training and for non-running workouts. If you will be completing marathons, your needs will not be the same as a person using theirs for a few mile runs a week. Distance runners will work best with lightweight shoes. The lighter the shoe, the less support it will give. If you, like me, are training for your first distance race, something semi-light weight with average support will be best. The Nike Luna Racers are my go-to for training because they are ultra lightweight but still give full ankle and foot support, useful in running and other fitness related activities.

Know Where You Run

The amount of cushion and traction varies greatly depending on where you run. Runners who mainly use the treadmill do not need shoes with as much cushion as those running on pavement. Likewise, pavement and treadmill runners do no need to worry about traction like trail runners. If you are running outside on pavement, opt for shoes that have more cushion support like the ASICS Gel-Kayano running shoe that has memory foam. This shoe is also water resistant and gives added balance support while running.

The Saucony Kinvara 3 is a fantastic shoe for trail runners and is still extremely lightweight, at about seven ounces. These shoes range in price from $65 to $105 dollars and come in almost any color combination your can imagine.

Know Your Foot Type

Knowing your foot's shape is key to picking out a good pair of running shoes, and the best part is, you probably already know more than you think. The four main things to know about your feet are toe size, width, arch size, and whether your foot is crooked at all. Once you know these, you will be able to pick a shoe that supports the most needed areas of your foot.

Let's talk about toes first. If you have acrylic nails on your toes or find that the nails bruise easily, you will want a shoe that has some extra space in the toe region, but is still able to secure your ankles. Long toes or toes with longer toe nails will need some extra space at the front of the shoe as well. The Adidas Feather 2 is an incredible running shoe. It is ridiculously light and has an extra large toe box. This is the shoe that Geoffrey Mutai wore when he set the World Record at the NYC Marathon. Extra perk, it is only $85!

If you are not quite sure where your arches measure, do this quick arch test to find out. Once you know your arch, you can decide what shoes work best. The Brooks Pure Connect running shoe is great for those who have high arches but want a minimal shoe that still gives great support. Asics are great shoes for runners with wide feet. These shoes will give enough support, but do not load too much extra on the weight.

Know Your Weekly Distance

For the average distance runner who trains between twenty and fifty miles per week, any of the brands listed above should work great for your running needs. Those who run more than fifty to seventy-five miles per week will most likely need something higher quality that is meant for extreme wear.

May 15, 2013

Internet Workout Round-Up

by Jenni in Fitness

There have been some fantastic internet workouts posted over the past few weeks. Some of these workouts have become part of my weekly routine, while others are super new to me, and super fun. Can you guess which I have become addicted to? Hint, I have been ridiculously addicted to bum and abs workouts of late.

Extra TV Fitness Challenge

Cassey over at Blogilates is a genius. This easy to complete fitness challenge is super fun and gives you they chance to be a star on Extra. Blogilates and Extra have teamed up for a sit-up challenge. See if you can complete more sit-ups than Mario Lopez or Maria Menounos while being distracted. Record your distracted 30 second sit-up challenge and send it in for a chance to win a spot on Extra!

8 Minute Abs 2.0

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Do not let the title fool you, this ab workout is short, but boy is it intense. Nicole, from Pumpsandiron.com is great at making yummy foods and fantastic ways for us to burn it off. This workout is not exception. The entire thing takes (you guessed it) eight minutes and works the core, oblique, and lower abs. It also gives some extra toning to the bum and thighs. Yes please!

This workout is great, but what really caught my eye were her fantastic Nike leggings. They are gorgeous!

Yoga for Knees

It has been a while since we talked about yoga videos available online. Honestly, my new running schedule has taken the drivers seat and reduced the amount of yoga I have been doing each week. Mistake. If you are doing the 10K training along with me, I would totally recommend doing this flow after your run. This flow totally reminded why we need yoga, especially when we are doing abnormal, rigorous activities.

You may have guessed it, but strong knees are a bit important for running. This flow works the knee muscles and increases flexibility, making your legs more sturdy and increasing range of motion!

May 14, 2013

Shape Magazine Workout Review: Alison Sweeney's Workout

by Jenni in Fitness

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Has anyone noticed that daytime soap operas are making a comeback in a big way? This month's issue of Shape Magazine is living proof with the Days of Our Lives star, Alison Sweeney as the cover girl. Although I have seen Alison Sweeney's hilarious Ellen reaction, I did not know much about her before reading the article. After reading her interview, I was inspired and seriously excited to try her workout. Anyone who can be as busy as she is and manage to go from a size 12 to a 4 (and keep it off) most likely has a pretty good fitness plan.

Alison works out between three and six times a week. This workout is super quick and should only take about ten minutes, but promises to work both the upper and lower body. The only downside of the workout that I can see so far is that almost every exercise calls for weights. Weights are an important part of training and toning, and even though I know this, I still hate reviewing workouts that use them. The average person does not have weights in there home or a membership to a gym. This makes exercises with weights difficult for them to do, and therefore, difficult for me to review. But, this workout looks too fun and too easy to skip over for any reason.

If you do not have weights but want to do this workout, sub them out for some 32 ounce water bottles, a small bag of books, your cat/small dog, candles, or anything else you can find that is about five pounds and is easy to hold.

The Workout

Alison's trainer recommends doing this ten minute circuit three times for a total of thirty minutes. There are five sets in a circuit and each set has ten reps. One circuit burned about 70 calories and took almost exactly ten minutes. Each circuit is intense and three together would be a workout of workouts.

Doing or not doing this workout would hinge on whether or not you have weights. If you do have them available to you, I would highly recommend this. If not, you may want to do another one of the May workout plans. I completed this workout after my 2.5 mile run and was exhausted by the end. This workout will work your legs, core, and arms like few other things, and keeps exercises switched up enough that you will not get bored!

One of the most surprising things to me was the lack of soreness the next day. I could not walk without pain after doing the Jillian Michaels May workout last week and was expecting that same soreness to return. There was no soreness the next day, but I do think this would truly increase my arm strength if done for a long period of time.

May 10, 2013

Fibromyalgia Workout

by Jenni in Fitness

Someone recently requested that I do a workout for those with fibromyalgia. Although I did not know much about fibromyalgia at the time, this girl can never pass up a request. Since then, I have researched the junk out of fibromyalgia and what exercises are best. If you are like me and do not know what this is, fibromyalgia is a disorder most known for chronic pain throughout the musculoskeletal system. Other symptoms include problems sleeping, mood disorders, and fatigue. As hard as it can be for those with fibromyalgia to exercise (painful senses are amplified), doctors believe that exercise can decrease the symptoms and possibly cure fibromyalgia.

Most doctors and researchers recommend starting exercise very slowly and with minimal impact to joints. Walking, swimming, Pilates, and yoga are all great places to begin. Swimming is especially great since you can get an intense cardio workout with very little impact or pain on the joints. When you begin, you may feel muscle soreness, this is normal but intense pain is not. There is no reason for anyone to push themselves to the point of pain during a workout. Start slow, after time, doctors say those suffering from fibromyalgia can increase their workouts to a complete normal workout routine.

This workout has light cardio mixed with some yoga and Pilates poses. To complete the workout, warm-up by walking in place for two minutes, then complete each exercises for one minute. Once completed, walk in place for one minute then do all exercises again for thirty seconds. The entire exercise should take no more than fifteen minutes. Once comfortable doing this, increase the second circuit time to one minute.

Assisted Down Dog

Assisted down dog is much like the usual down dog, except a chair is used to balance your arms on. For this exercise, start with legs hip width apart and straight. Bend forward and walk hand out to the chair (about two feet away). Place the forearms on the chair and keep the abdomen tight while the back is straight. Hold for one minute. If having knees straight hurts, bend them slightly while still trying to keep feet flat on the floor.

Bicycles

These are great for the abdomen and thighs! Lay on your back with your hands or a towel under your pelvic bones. Keep your neck on the ground and eyes looking towards the ceiling. Lift legs off the ground six inches (advanced) or 45 degrees (intermediate). Begin moving legs like you are riding a bicycle and continue for one minute for the first circuit, or 30 seconds for the second. This movement should be slow and precise, faster is not always better.

Toe Touches

Remain on your back with the towel under your pelvis and legs out straight on the floor. Rest arms on the floor straight above your head. In one fluid movement, sit up and bring hands as close to your toes as possible, the goal is to one day touch your toes. Hold, then return to starting position. Be sure to keep a straight back the entire time. If this is too painful, complete the exercise vertically instead of on the ground.

Arm Curls

Doctors recommend weight training for those suffering from fibromyalgia. Work your way up to weights with a low resistance exercise band. Stand straight up with legs hip width apart and the resistance band evenly under your feet. Hold each end of the resistance band in your hands and bend your elbows slightly. Slowly lift both fists towards your shoulders while keeping the back straight and shoulders down. Bend the elbows as far as you can without pain. Hold, then return to starting. Complete as many as possible.

Mermaid Pose

Sit on the floor with legs crossed and back straight. Bend the right arm so the palm of your hand is facing up and your hand is barely touching your stomach, just under your belly button. Raise the left hand over your head with a bend elbow and palm facing down. Bend your torso to the right while trying to extend both arms out in opposing directions. Hold for 5-10 seconds, then return to starting. Alternate between the right and left side. Be sure to keep shoulders down during the entire exercise.

Bridge Pose

Lay on your back with arms out to the side. Bend knees so they are at a 90 degree angle, then lift the pelvis off the ground. If you can, tuck your shoulders under so nothing below your shoulders is touching the ground (except feet). Hold this position for 20-30 seconds then un-tuck the shoulders and lower. Rest in the lowered position for 5-10 seconds, then raise pelvis back up for the remaining amount of time.

I found this article helpful in understanding what those with fibromyalgia go through.