Source: Common Running Mistakes and How to Fix Them
Of course you know how to run - you've been doing it ever since you learned to walk. It seems pretty straightforward, but you could unknowingly be making some mistakes that not only hinder your performance, but worse, may be putting you at risk for an injury. Check out these five common running mistakes and how to fix them for your future runs.
The Wrong Footwear
The issue: Wearing shoes that don't fit properly, are not meant for the surface you're running on, or are too old won't support your feet effectively, which can lead to issues with foot or knee pain as well as impede proper running form. They also won't protect your joints from impact, which might be one reason you suffer from knee, hip, or lower-back pain.
The fix: Don't just pick out the cutest pair! Go to a running store and have an expert watch how you run so they can help you find the most supportive sneaker. And be honest about the surface you usually run on - don't
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Source: Your 7-Day Bikini Slim-Down Plan
Rome wasn't built in a day, but the ancient civilization probably made noticeable progress in a week. If you're looking to slim down in time for a beach trip and only have seven days, follow our week-long bikini slim-down plan.
- Be active every day: There's no need to go overboard with hours-long workouts, but results are made when you're not lounging on the couch. Aim to do something active every day - whether it be a spin class or a long walk with friends - in order to keep your metabolism revved up.
Go intense: While it's good to keep on the move all day, don't forget to fit in a few intense workouts to maximize your caloric burn and blast belly fat.
- Write it down: Every calorie counts during your slim-down week, so don't chance it by underestimating what you're actually eating all day long. Keep notes on what you eat every day or make it easier for yourself by logging everything into a calorie-tracking food journal phone app.
- POPSUGAR Fitness | Healthy Living – Wed, Jun 12, 2013 7:38 PM EDT
Source: High-Fiber Munchies to Keep Things Moving While on the Road
Fresh fruits and veggies are full of fiber to keep your digestive system chugging along normally, but it's tough to pack fresh produce on road trips, especially if you need to travel light or can't keep those snacks refrigerated. Luckily, there are plenty of healthy, prepackaged foods you can bring along that offer the fiber you need, so if you have a vacation planned, hit the grocery store for some of these products.
- Crunchies Freeze-Dried Raspberries: This snack is unbelievably sweet, and made solely with fruit and not a drop of added sugar; 100 calories (per bag), 12 grams of fiber
- KIND Blueberry Pecan + Fiber Bar: All the goodness of blueberries, almonds, and cashews in one chewy bar; 190 calories, 5 grams fiber
- Cascadian Farm Organic Dark Chocolate Almond Chewy Granola Bars: Like a healthy Rice Krispies treat, these granola bars could pass as dessert; 130 calories, 5 grams fiber
- MammaChia Chia
POPSUGAR FitnessSource: Little Choices Healthy People Make Every Day
You know what it takes to be healthy - a well-balanced diet, regular exercise, and the motivation to stick to both. But reaching these broad-arching goals can be a tougher than just saying them. A better bet is to break up your healthy must dos into smaller choices that you can make every day while you inch yourself closer to your major goals. Are you making the best little choices for a healthier day? Read on to find out what they are!
- Think About It: Just a few tiny choices when it's meal time can save you hundreds of calories. Think before you imbibe those empty drink calories or decide you want to order the fries. Need ideas? We've got a few strategies that will help you save hundreds of calories by the end of today.
- Aim to Move: Combat a sedentary job with regular movement throughout the day. Whether you take the long route, step away from your desk for lunch, or set a new weekly goal for your pedometer, you should keep
Source: 7 Time-Wasting Mistakes You're Making at the Gym
It takes effort to get to the gym on a regular basis, so once you're there, make sure you're not wasting your time. Stop these seven gym mistakes now to cut minutes from your workout while still increasing its effectiveness.
- Socializing too much: We love our workout buddies as much as anyone else, but when it comes to gym time, make sure you and your buddy are on the same workout wavelength. That means she should be just as dedicated to an effective workout as you so you can both get in and get out without wasting your time.
- Going slow and steady: Not every workout has to be a sweaty endeavor, but if your go-to gym workout involves reading a magazine on the treadmill, you're wasting your time. Speed it up with intervals so you can push your potential - and your calorie burn.
- Not having a plan: If you've gotten to the gym but you're not sure what to do, trying to decide on the right exercise can be a major waste of
Source: How to Recover After a Workout
A good workout isn't just about what happens when you are burning those calories. What you do immediately after exercising affects how your body reacts and responds to your hard work, so make the most of your next sweat session with these post-workout must dos.
- Rehydrate: Not drinking enough during your workout can lead to fatigue, dizziness, and headaches afterward, so save yourself from a bad day and take a water break after your workout. If you've just finished a particularly intense workout, a sports drink or coconut water may be better: they will help replenish electrolytes like sodium and potassium that you've lost during your workout. Whatever you choose, make sure you're replenishing lost water stores in your body as soon as possible after a workout.
- Stretch out: Never finish a workout without spending a few minutes stretching your tired muscles; giving your body a much-needed stretch will ensure that you increase your flexibility
If you already start your day off with breakfast, you're on the right track, but are you are making the smartest choices? It's often favorites like bagels and granola that offer a boost in energy (cough, cough, they are loaded with sugar) but aren't necessarily the best option for your waistline. Because breakfast really is the most important meal of the day, start your morning off with these smart swaps to keep you on track for the rest of the day!
- Swap Number One: Croissant for an English muffin. Sorry, but it's time to break up with that strawberry-filled, buttery croissant. But don't get too sad - a homemade whole wheat English muffin isn't so bad. Considering a croissant is about 560 calories and an English muffin 120, you're saving your waistline a load. Top with strawberry jam (40 calories per tablespoon), and you won't be missing a thing!
- Swap Number Two: Granola for oatmeal. Whether it's in fashion or in your
Source: Sip and Save: How to Cut Calories From Smoothies
Chock-full of fiber and protein, smoothies are one of the most nutritious foods you can eat. Whether you order yours from the local cafe or whip one up in your kitchen, it's fun to get creative and add tons of ingredients. If you're not careful, though, you could end up sipping down 500 calories or more. This is fine if you're using it as a meal replacement, but if you're sipping a smoothie along with your toast-and-eggs breakfast or as an afternoon snack, that's way more calories than you want. It's easy to cut out calories without compromising on flavor; here's how.
- Drink half: Order a smaller size, cut your recipe in half, or share the other half with a friend. You'll save 150 calories or more.
- Add more greens: Fruits are healthy, but they're not void of calories. You can reduce the amount of fruit slightly and increase the greens like spinach or kale, and it'll still taste fruity without as many calories - you'll end
POPSUGAR FitnessSource: 5 Daily Must Dos For Flat Abs
Wanting flat abs is a seasonless pursuit, but it's especially on our minds now that Summer is almost here. If you're ramping up your ab-sculpting habits in time to don a bikini on the beach, here are five daily must dos to get flat abs!
- Morning Workout: Start the day with a little toning that targets your core. Strong ab muscles not only create definition, but those inner core muscles also act like an inner corset, helping define your waist. For an effective ab workout when you wake up, look to the midriff-baring experts; this core workout from Victoria's Secret model trainer Justin Gelband will help get you ready to bare it all, no matter what the weather.
- Eat This For Breakfast: For flatter abs, remember to eat breakfast. Your first meal will help jumpstart your fat-melting metabolism, and eating a healthy breakfast will also prevent you from making bad midmorning decisions that involve donuts. If you're already feeling bloated, sometimes
POPSUGAR FitnessSource: 15 Steps to Becoming a Runner
Ever wanted to be a runner but didn't know how to start? We're here to help! We've rounded up 15 beginner running tips to help you start strong and stick with it. If you've ever been discouraged by how hard running seems, then read our tips for going from walker to runner without a hitch.
- Invest in Shoes: It's extremely important to find the right running shoes for your body; otherwise you'll be prone to running injuries that will derail even your best intentions. Don't pick based on style or color; go to a reputable running shoe store to get a professional gait analysis and recommendations; keep these expert tips on how to buy the right running shoe in mind as well. In general, your running shoes should feel comfortable from day one. And while running shoes may not be cheap, they'll last awhile.
- Be Prepared: As with any workout, you need the right gear to help you stay comfortable, safe, and happy while you run. Planning for a run takes a