Laura Doss/Fitness MagazineBy Colleen Moody
Whether you need a break from your usual route or just want to get outside more, trail running is becoming the latest craze to lace up to. According the Special Report on Trail Running 2010 by the Outdoor Foundation in partnership with Montrail, trail running attracted 4.8 million participants in 2009, and the numbers have only increased since. And more than 82 percent of trail runners were roadrunners looking for a new scene.
"Trail running is much more engaging than going for a run on the road," says Stephen Hatfield, REI outdoor programs and outreach manager in Portland, Oregon. "You have a limited corridor so you constantly have to sense what is around the corner and make sure you are fully engaged in what you're doing, as opposed to mentally checking out on a run around the block."
Before you head out for your first trail run, check out this must-know info.
Related: The 15 Best Marathons for First-Timers to Run
Before you tackle the trails, newbie trail
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Laura Doss/Fitness MagazineBy Colleen MoodyRead More »from Top Trail Running Tips for Beginners
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Drop that spoon! Everyone deserves the occasional indulgence, but before you dig in there are a handful of foods you should steer clear of to avoid damaging effects on your body, skin, and waistline. Here, experts weigh in on 10 foods to push off your plate for good.
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That store-bought frosting from a tub might taste great on cakes and cookies, but it's packed with problems. "It's one of the only items in the grocery store that still has trans fats, which are terrible for your health and waistline," says Melina Jampolis, MD, physician nutrition expert and coauthor of The Calendar Diet. "Trans fat raises bad cholesterol, lowers good cholesterol, and causes inflammation, which can lead to belly fat and diseases ranging from heart disease to diabetes." On top of that, tub frosting is loaded with sugar, and high-sugar diets contribute to premature wrinkles. Yikes.
If you're prone to skin
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Miko Lim/Fitness MagazineBy Kari MolvarRead More »from Don't Sweat It: Your Post-Workout Beauty Woes, Solved!
Whether you run, lift, or are into Spinning, we know you don't let beauty challenges get in the way of a workout -- especially when you're armed with these easy fixes for the biggest skin, hair, and nail bummers that affect active women.
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My hair is a frizzy mess after yoga.
Before hitting the mat, mist a dry shampoo, such as Aveeno Pure Renewal Dry Shampoo ($8, drugstores), all around your hairline, including the nape of your neck, where sweat often collects and causes fuzz. If you have supercurly or hard-to-manage hair, comb a light leave-in treatment, like Pantene Pro-V Repair & Protect Overnight Miracle Repair Serum ($6, drugstores), through the ends to seal in moisture and form a barrier against frizz, says Gregory Patterson, a hairstylist for Blow, The New York Blow Dry Bar in New York City. Then pull hair into a high topknot and slip on a mesh head wrap, such as the Lululemon Athletica Bang Buster Headband ($14,
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Sarah Kehoe/Fitness MagazineBy Natalie Gingerich MackenzieRead More »from Walk Off the Weight: A Speed-Interval Walking Workout
Not a runner? No sweat. Start a walking routine instead. Researchers found that overweight women who did 45-minute speed-interval walking workouts and toning exercises four times a week lost 23 pounds in 16 weeks. "The key is to perfect your form, so that walking feels good and doesn't become boring over time," says Danny Dreyer, the creator of the Chi Walking technique. Fast-track your fat burning while you walk with these easy tweaks.
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Breathe fat away.
"It takes oxygen to keep all of your muscles firing and not run out of steam," Dreyer says. Filling your lungs completely allows you to burn fat more efficiently and improve your endurance. To maximize your breathing, focus on exhaling as deeply as you can. "The inhale will take care of itself," Dreyer says.
Get your abs in on the action.
Hinge slightly forward from your hips, not your waist, and you'll engage your core. The payoff is a stronger midsection,
Peter Tak/Fitness MagazineBy Alexa Joy ShermanRead More »from 6 Reasons You're Not Losing Weight
Food journal? Check. Regular workouts? Yes, indeed. Enough fiber to keep an entire army regular? You got it. I know how to lose weight. I've been writing about the topic for more than a decade. That's why it was so frustrating when the pounds clung to me like a codependent boyfriend, no matter how hard I tried. A lot of women have this problem, the experts tell me. "Body weight can fluctuate by up to five pounds on any given day, so the amount you shed can easily get lost," says Pamela Wartian Smith, MD, the author of Why You Can't Lose Weight. I combed through research and grilled diet gurus to pinpoint little-known reasons that your efforts -- and mine -- haven't been showing up on the scale. Who knew?
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We asked top celeb trainers to reveal their favorite techniques for sculpting Hollywood hotties, so you can look like one too.
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Hollywood Fitness Secrets of 20-Year-Olds
In addition to regular strength training, Hunger Games: Catching Fire star Jennifer Lawrence, 22, practiced yoga daily, says trainer Mandy Ingber, the author of Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover. Capture your inner Katniss with the Standing Bow: Balance on left leg while lifting right knee forward to hip height. Then raise right leg behind you, bringing right heel to butt. Reach right arm back to grip top of right foot, palm facing out; then reach left arm forward, hinging from hips and pressing right foot into palm. Hold 20 seconds, switch sides.
Build Your Bod from the Ground Up
Get down with your workout, like Hilary Duff, 25. Trainer Harley Pasternak, the author of The Body Reset Diet and a FITNESS advisory
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Triathlons used to be for elite athletes. Not anymore. More than 1 million everyday athletes -- more than 38 percent of them women -- took the starting line in 2011, according to USA Triathlon. That's up more than 40 percent from 2000.
"Women are getting ballsy," says Alison Kreideweis, cofounder of the Empire Triathlon Club in New York City. "They love its challenge, atmosphere, and enormous fitness gains."
Fitness gains, indeed. A triathlon's swim-bike-run power combo practically guarantees a better body. Plus, the sprint distance (half-mile swim, 12-mile bike, and 3.1-mile run) eliminates some of the intimidation and is popular with tri beginners. It's the best way to ease into your first race, ensure a great experience, and become a lifelong triathlete, Kreideweis says.
Here, 10 tips to get the most out of your first sprint triathlon.
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You don't need to liquidate your savings account to
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Laura Doss/Fitness MagazineBy Colleen MoodyRead More »from The 5 Most Common Running Injuries and How to Fix Them
Running may not be a contact sport, but runners can certainly rack up a slew of injuries. Here, the most common running injuries and how to feel better fast.
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#1: Runner's Knee and ITBFS
Runner's knee is often called ITB friction syndrome (ITBFS), but the two are actually different things. "Runner's knee happens when cartilage in the kneecap is irritated, while ITB friction syndrome occurs when the tendon from your hip to the outer knee gets tight and inflamed, irritating the outer bone of the knee," says Leon Popovitz, MD, founder of the New York Bone & Joint Specialists in New York. Combined, these two make up a majority of the knee problems runners experience.
So how do you tell the difference? With ITBFS the pain is usually isolated outside of the knee, says Dr. Popovitz. The tendon will feel very tight (almost like a cord) and pain will often radiate up into the hip. Both runner's knee and ITBFS will flare up
Brian Klutch/Fitness MagazineBy Samantha SheltonRead More »from Rise and Shine: The Healthiest Cereals
If your morning meal can be best described as "Pour, eat, repeat," it's time to shake up your wake-up. But venturing into the cereal aisle, where every box seems to be plastered with confusing claims that make even the biggest nutritional dud seem like a winner, is enough to make you want to skip breakfast. To the rescue: eight cereals that really belong in your bowl. Our nutritionists verified that each one contains at least 3 grams of fiber, no more than 13 grams of sugar (some of which comes from dried fruit), and less than 230 calories per serving, while our testers ensured that they tasted great.
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What Makes a Winner
Companies submitted nearly 40 new cereals to FITNESS. Our experts -- Anar Allidina, RD, a dietitian in private practice in Toronto; Keri Gans, RD. the author of The Small Change Diet; and Stephanie Middleberg, RD, the founder of Middleberg Nutrition in New York City -- helped us determine which
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Photo courtesy of iStockPhotoHave you ever wondered about how to handle sticky situations at the gym, in yoga class, or when exercising outdoors? We got expert advice on questions about how to deal with sticky workout situations.Read More »from Sweatiquette: Answers to Common Exercise Etiquette Questions
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Q. "My friend gloats about her recent weight loss. How do I shut her up?"
A. She may be boasting because she feels insecure, but it's annoying to hear about it over and over. Steer the conversation in a new direction: Acknowledge her success, then change the subject by asking "How's your family?" or "What's new at work?" suggests Judith Matz, a clinical social worker and coauthor of The Diet Survivor's Handbook. If she circles back to weight talk, be up-front and tell her it's getting tedious, Matz says. Explain that you're glad she's proud of herself but you would rather talk about other things, like the great yoga class you just took.
Q. "My stomach sometimes gets upset when I work out. How do I avoid