Blog Posts by The Editors of Runner's World

  • Top 10 Tips for New Runners

    One beginner's expert shares what you need to know to start training.
    By Susan Paul, Runner's World

    The number one mistake new runners are most inclined to make is downplaying the importance of getting a proper shoe fit and purchasing the appropriate running shoes for them. Many think they can start their training and then, at some later point in time, get running shoes. Or, they find a pair of running shoes on sale or a style they like and purchase them without a fitting. Wrong! Find a specialty running store and schedule a shoe fit before you begin training. The shoe fit should involve measuring your foot, watching you walk, watching you run, maybe even have you run on a treadmill, and/or allow you to run around in the shoes before purchasing them. If you don't have access to such a running store, check with local physical therapists, sports orthopedists or podiatrists, or other sports medicine professionals to see if they can assess you. (Still not sure where to start your search

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  • 6 Ways to Avoid Weight Gain when You Can’t Workout

    If you can't exercise as much as usual, you need to change your eating habits.

    By Pamela Nisevich Bede, M.S., R.D., Runner's World

    Sometimes our weight loss or training plan gets derailed for one reason or another--injuries, work, family commitments, whatever. When our standard calorie burn gets stifled, we often forget (or don't want to) adjust our calorie intake accordingly.

    If you're in this boat and looking for ways to prevent the number on the scale from going up while your mileage goes down, consider some of these tips.

    PLUS: The Top 8 Weight Loss Mistakes You Keep Making

    1. Stop mindlessly snacking!
    As a ravenous runner, you've grown accustomed to eating anything that's not nailed down, anytime it suits you, and not seeing weight gain. Decrease your workouts, and you must put the brakes on the imbibing if you're looking to keep your weight the same. If you take a look at your diet, you likely have room to cut out a few empty calories here and there. Consider

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  • 6 Diet Rules that Boost Fitness Results

    Keep it simple, keep it balanced--and keep it hydrated Keep it simple, keep it balanced--and keep it hydrated Keep it simple, keep it balanced--and keep it hydrated
    By Pamela Nisevich Bede, M.S., R.D., Runner's World


    Hopefully, with March right around the corner, you've been sticking to your New Year's fitness resolutions (if you haven't been consistent, revisit the plan with these 6 Ways to Stick to Your Weight Loss Goals). When you start exercising regularly, you might have to revamp some of your everyday eating habits in order to feel your best while you're working out and avoid unwanted bathroom stops. Here are some general rules that will boost your workout and help you start seeing results on the scale.

    PLUS: The Best Diet For Beginners

    1. Go on empty (sometimes). What you eat before you hit the road or the gym all depends on when you're exercising and what kind of workout you're planning. Many people don't have the time-or the stomach-to eat and digest food before a workout, especially if that workout is taking place in the early morning. For an easy workout of one hour or

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  • Top 3 Food Ingredients that Hurt Your Heart

    Here's what to take out of your pantry-and what to stock-to keep your ticker going strong for years to come.Here's what to take out of your pantry-and what to stock-to keep your ticker going strong for years to come.Here's what to take out of your pantry--and what to stock--to keep your ticker going strong for years to come.
    By Pamela Nisevich Bede, M.S., R.D., Runner's World

    In the game of life, there are already so many sacrifices one is forced to make. This is especially true for anyone wanting to shed pounds or eat healthier. Perhaps that's why I've often heard myself telling clients, complete strangers, and myself that every food can fit into a healthy diet. But in reality, there are some foods that really should not cross our lips. This week, as we focus on love and--in my mind--heart health, here's a list of foods that should be making their way out of your pantry. Not to worry, in order to stay on the positive side and not be penned as the "food police," I've included a list of heart-healthy foods that should be making their way into your heart.

    PLUS: 9 Heart-Healthy Foods You Need More Of

    Saturated Fat
    Sure, we all know that we really need to cut back on artery-clogging

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  • 8 Ways to Reverse the Weight Loss Mistakes You’re Making

    Avoid these common mistakes that can sabotage your efforts to drop a few poundsAvoid these common mistakes that can sabotage your efforts to drop a few poundsBy Denise Schipani, Runner's World

    POP QUIZ: You just went for a run. How many calories did you blast? Chances are your guess outpaces reality, to the tune of, say, a Frappuccino. Overestimating calorie burn is the Big Daddy of runners' weight-loss mistakes, says Lisa Ellis, M.S., R.D., a nutritionist in Westchester, New York. But it's not the only misstep. Sneaky slipups can derail the weight-loss efforts of even health-savvy runners. Here's how to avoid eight common mistakes. (While you're at it, learn the top nutrition myths to avoid, too.)

    1. OOPS! Miscounting Calories
    It's true that running eats up more calories than nearly any other activity: The average man burns 124 calories per mile and the average woman burns 105, which means a three-miler nets you a 315- to 372-calorie deficit. But you can easily overspend your calorie deficit with something as simple as a flavored latte and a chocolate-chip cookie.

    Reverse It
    Get a better estimate of your calorie burn with an

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  • 7 Health Tests Your Workout Messes With

    How the miles you log can affect medical tests.

    By Cindy Kuzma, Runner's World

    If there's one time to brag about being a runner or staying active, it's at the doctor's office--especially when your appointment includes blood or urine analyses. "Let your physician know if you are exercising heavily, and also how often and how recently you did tough workouts; it can influence how we interpret tests," says William Roberts, M.D., a family physician and medical director for the Twin Cities Marathon. If you recently ran hard--or even ran to your appointment, which Dr. Roberts's patients have been known to do--your doc might elect to reschedule some lab work. Here's a quick report of some exercise-influenced workups.

    PLUS: The 5 Health Tests You Need to Ace This Year

    CREATINE KINASE (CK)
    Tells your doc: Whether you've had a heart attack or other type of muscle breakdown; often done if you've experienced unexplained muscle pain or weakness or chest pain or tightness

    Running's effects
    :

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  • 3 Ways to Train During a Polar Vortex

    Struggling to stick to your training plan this winter? Here's what to do when the weather takes a turn for the Arctic. Struggling to stick to your training plan this winter? Here's what to do when the weather takes a turn for the Arctic. By Jenny Hadfield, Runner's World

    One of the great things about training through an Arctic winter is that you'll remember this season forever and have training stories to brag about for life! That said, when Alaskan weather strikes, here's how to effectively train through it.

    PLUS: If you must go for a run outdoors, check out these fast and effective workout tips designed for cold weather.

    Hit the treadmill.
    I've written about Alaska-based elite runner Chris Clark, who prepared for the 2000 Olympic Marathon Trials on a treadmill to acclimate to the heat and avoid the snow-ridden roads.

    There is a tipping point at which running outdoors becomes less effective and more risky, and when you have the double whammy of Arctic temperatures and ice and snow, it's time to take your workouts inside to weather the storm. Not only is it wise to make the move inside to prevent injuries, it can also aid in more efficient recovery, as training in extreme elements takes a lot more out of

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  • The 7 Habits of Highly Effective Dieters

    Simple habits of a healthy life.Simple habits of a healthy life.By the Editors of Runner's World

    People who work out consistently (and stick to it) and people who lose pounds (and keep them off) have habits in common. Here they are:

    1. Create a support network.

    Make friends to meet for workouts, share victories with, and comfort through setbacks and bad races. A like-minded peer group is a powerful motivating force. Get your spouse, your children, and your friends on board with your running and weight-loss efforts. They'll give you kudos for your efforts, and they'll be less likely to sabotage your healthy eating efforts. Surround yourself with people pursuing similar goals. If possible, recruit a training partner. You'll never skip a workout if you know you're leaving a friend waiting for you at the park. Here's how to choose the best workout partner for your fitness goals.

    2. Set goals.

    Get specific about your goals--the races you want to run, the times you want to hit, the miles you want to cover by the end of the year. Set goals

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  • 25 Snacks that Boost Weight Loss Results

    Sports nutritionists recommend the best between-meal noshes Sports nutritionists recommend the best between-meal noshes By the editors of Runner's World

    Do you need a midnight, mid-afternoon, or mid-run snack to get through the day?

    We know we do. Let's face it: three square meals are no match for your appetite. The good news is that eating small meals throughout the day not only silences your grumbling stomach, but can also aid in weight loss. From soybeans to gummy bears (yes, really!), we've got 25 workout-friendly foods that can be eaten (in snack size) whenever hunger comes knocking.

    PLUS: The Best Weight Loss Foods of All Time

    1. Bananas
    Why they're good:
    Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.)

    When they're good: Before, during, or after exercise. They're great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.

    Calories:
    105 per medium-sized banana.

    2. Carrots

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  • 5 Ways Running Makes You Smarter

    Running may be great for weight loss and overall fitness, but it might be good for more than just your physique. Find out how running actually boosts your brain, too.

    1. Running helps your brain grow.

    Don't worry--we're not talking bursting-through-your-skull growth. Running stimulates the creation of new nerve cells and blood vessels within the brain, an organ that tends to shrink as a person ages. Also, studies have shown that running may help increase the volume of the midbrain (which controls vision and hearing) and the hippocampus (which is linked to memory and learning). Find out just how long you need to run to power your noggin in, How Much Exercise is Best For Mental Health?

    2. Running helps your brain age better.
    In addition to preventing or reversing age-related shrinkage, running affects brain chemicals in a way that sets runners up to have healthier-than-average brains later in life. A study last year measured neural markers and cognitive function in middle-aged

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