Spring clean your fitness gearWe're not sure if running and hoarding have a symbiotic relationship, but many fitness junkies do seem to have a hard time getting rid of stinky shoes, sweat-stained shirts, and sagging shorts. Here's some help figuring out when it's time to buy new workout apparel.
Sports bras: High-impact exercise accelerates the stretching of all the components of the bra that provide support. "A good general rule is that a bra lives for no more than a year if you wear it three to four times a week," says LaJean Lawson, Ph.D., an exercise scientist and expert in sports bra design. D cups may need to be replaced earlier. (Here, a list of the Best Sports Bra for Every Size.)
Shoes: The guideline of 300 to 500 miles per pair is a good generality, but Michael Aish, co-owner of the Boulder Running Company Denver Tech Center, is more concerned with how hard you wear the shoes. "If you hit the ground with a clomp and run mostly on concrete, your shoes will have a much shorter shelf-life than if you barely
Blog Posts by The Editors of Runner's World
Spring clean your fitness gearWe're not sure if running and hoarding have a symbiotic relationship, but many fitness junkies do seem to have a hard time getting rid of stinky shoes, sweat-stained shirts, and sagging shorts. Here's some help figuring out when it's time to buy new workout apparel.Read More »from When to Buy New Fitness Gear
The snacking urge hits all of us at some time or another. I rarely meet someone who doesn't confess to reaching for junk food in the hours following a long workout or a stressful day at the office. There's nothing wrong with snacking per se. Well-designed (i.e. healthy) snacks can prevent severe hunger pangs and consequent binges, can fuel you for a workout when you haven't the time or the stomach for a full meal, and finally, snacks can add energy and otherwise-missing nutrients to your diet. The trick is knowing what to choose. To help, here's a list of nutritious, satisfying snacks complete with reasons to choose them and nutritional highlights. Consider one of these the next time you find yourself staring into the abyss of your pantry and reaching for the chips... (and while you're at it, here are some tips on How to Makeover Your Eating Habits.)Read More »from 5 Snacks Designed for Fitness Results
Snack Choice: Trail mix containing ¾ cup bran flakes tossed with ¼ cup each dried berries, apricots, and mixed nuts
We all know about the perils of yo-yo dieting--by repeatedly losing weight then gaining it back, you end up trashing your metabolism and making it harder to lose weight and keep it off the next time around.Read More »from The Truth About Yo-Yo Dieting and Your Metabolism
Or do you? This is one of those classic cases of knowledge by correlation: if you sample a large group of people, the ones with a history of weight cycling will tend to have higher weight and poorer metabolic profiles. But that doesn't really establish causation. What if the people with poor metabolic profiles are most likely to struggle to keep weight off throughout their lives, predisposing them to weight cycling? Researchers from Fred Hutchinson Cancer Center decided to reanalyze data from a big weight loss study to see if a history of weight cycling prospectively affected the changes in weight and metabolism after 12 months. The results were published recently in the journal Metabolism.
Related: Top 6 Reasons Your Weight Loss Plan Isn't Working
The results were (as you can
Is it safe to run when you're expecting?When a woman becomes pregnant, it's no surprise she may have to give up some of her normal habits. Last weekend, Kate Middleton was the center of some pregnancy criticism after fashioning a pair of heels for the St. Patrick's Day parade, begging the question of whether or not pregnant women should even wear heels. On the other hand, we're seeing less women slowing down--women are now encouraged to remain physically active throughout their pregnancy. So where should moms-to-be draw the line?Read More »from Should Pregnant Women Run Marathons?
Somewhere along the way, we went from running for fitness and health to training and completing long distance races. The "I am woman, watch me race" mentality is celebrated in our culture. When the woman in question is expecting, like the mother who ran Chicago in 2011 while nine months pregnant, she can attract lots of media attention. But this is not the time to prove we can run a marathon. This is also not the time to prove how strong and wise we are. It's the time to adjust our goals, focus
- The Editors of Runner's World | Healthy Living – Tue, Mar 5, 2013 3:11 PM EST
Chocolate-lovers have had a lot to celebrate in recent years. In 2011, the University of Cambridge reported that eating dark chocolate can lower rates of stroke, high blood pressure, and heart disease, thanks to its high concentrations of antioxidants called flavonols. The same year, a study published in The Journal of Physiology found that moderate chocolate consumption may cause muscle changes that improve athletic endurance. And a study published in 2012 discovered that people who eat chocolate frequently (at least a few times per week) weigh less than those who rarely eat it. No wonder people go crazy for the sweet stuff! (Avoid overloading on sweets by learning How to Spot a Sugar Sneak Attack.)Read More »from Satisfy Chocolate Cravings Without Wasting Calories
Of course, reaping these various health benefits hinges on eating the right type and amount of chocolate. "I generally recommend having one to 1.5 ounces of dark chocolate per day or roughly one tablespoon of cocoa a day," says David Katz, M.D., M.P.H., director of Yale University's
In a surprising article from a blue-chip panel of experts, the New England Journal of Medicine has shredded many of our most fervently held beliefs about obesity and weight loss. The article begins: "Passionate interests, the human tendency to seek explanations for observed phenomena, and everyday experience appear to contribute to strong convictions about obesity, despite the absence of supporting data." All this misinformation could be the culprit of inconsistent results (see how your metabolism suffers, in the Dangers of Yo-Yo Dieting).Read More »from Proven Weight Loss Methods that Actually Work
The rest of the "special article," which deals with "myths," "presumptions," and "facts," reads much like a feature story in your favorite health magazine. Only the conclusions are the opposite of what you have read and heard dozens of times. As briefly as possible:
WEIGHT LOSS MYTHS
1. Small changes can yield big results over time.
Fact: Nope, the actual changes may be only 20% of what you have been told.
2. Weight-loss goals must be realistic.
These munchies satisfy your cravings and offer surprising health benefitsIt's the middle of the afternoon, dinner is hours away, but your stomach is growling. Should you have a snack? Yes, as long as you choose wisely. When done right, snacking can be a key component of a everyone's daily diet, says sports nutritionist Deborah Shulman, Ph.D. "Eating every three or four hours can help control your appetite." It can also provide nutrients you need before and after a workout, says Pamela M. Nisevich Bede, M.S., R.D., a nutrition consultant for Swim, Bike, Run, Eat! But be judicious with your mini-meals. Constant grazing can lead to weight gain; have just one or two snacks a day (each between 150 and 250 calories). Avoid prepackaged junk foods, and stick to whole or minimally processed options, which will not only satisfy your hunger and cravings, but also provide surprising health benefits, too. Here, we provide healthier options for every craving. (If you're trying to shed weight, avoid falling for these Top Weight Loss Myths.)Read More »from Super Snacks for Your Every Craving
YOU CRAVE SALT
If you want to lose weight, don't sabotage your diet with these six common mythsAfter weeks of holiday indulgences, many people are ready to start the New Year on a healthier foot, and often that means shedding pounds. But even the most health-savvy people can get caught up in diet myths that sabotage their goals. "Weight loss is so complex and confusing because there is so much conflicting information out there," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. With our experts' help and the latest research, we've dispelled six myths so you can start slimming down for good.Read More »from 6 Weight Loss Myths, Busted
MYTH: No sweets before noon
Most people who want to lose weight assume they have to forgo dessert. But not only can you have it, you can have it for breakfast, according to a study published in March 2012 in the journal Steroids: Researchers found that participants who ate a 600-calorie, carb- and protein-rich breakfast that included dessert, such as chocolate or ice cream, lost more weight over four months (and kept more
Fast workouts maintain fitness through the holidaysWhen schedules get packed with holiday obligations, running frequently gets pushed off your to-do list. That's a shame because investing just a little time in exercise can reap big rewards. In fact, even if you have just 10 minutes a day, three days a week, you can maintain some running fitness. Plus, these sessions will help offset stress and provide the consistency that makes it easier to resume your regular training when the craziness abates.Read More »from Quick Workouts for the Holiday Season
If you'd rather exercise indoors, check out these 4 Treadmill Workouts for Winter.
YOU HAVE 10 MINUTES
Warm up with one to two minutes of brisk walking, then alternate two minutes running with 30 seconds walking. If you feel good, gradually increase the speed of your run segments. Repeat three times. Jog easy for one minute to cool down. If you're stuck in the house, walk briskly from room to room and up and down stairs. Every minute, jog in place for 20 steps.
YOU HAVE 15 MINUTES
Walk gently up and down a flight of stairs two or three
Avoid mental meltdowns by tuning into your bodyAthletes are skilled at reading their body's cues and making the necessary on-the-spot adjustments--to pace, form, or attitude--to power through their workouts and races, says Dominic Micklewright, Ph.D., a sports psychologist at the University of Essex in the United Kingdom. Here's how you can raise your athletic IQ to reach your full performance potential.Read More »from Raise Your Athletic IQ
Tune Into Your Body
Many people try to ignore the various twinges and aches they experience during a workout. Rather than spending the workout dismissing these sensations, "pay attention and learn what they mean," says Micklewright. Your goal is to get to the point where you know your body so well that you can distinguish between the fatigue and muscle burning that's part of pushing through or what could be the start of an injury. "It's only by listening to your body's cues that you know what they're telling you," he says. To avoid major workout mishaps, follow these 10 Laws of Injury Prevention.
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