5 Tips for Starting a Fitness Routine

Take the dread out of getting fit! It really doesn’t have to seem like an chore to get a fitness routine going, and stick with it. You’re most likely to follow through if workouts are planned in advance and you have realistic goals that have some flexibility.


Before you get started, remember that if you want to lose weight and feel healthy, you’ll need the right foods to fuel your body. You might like 11 Top-Rated Skinny Recipes Under 275 Calories, 5 Guilt-Free Comfort Foods with Fewer Than 275 Calories, and the 7-Day Clean Eating Menu.


1. Take Small Steps

Studies show it only takes 20 minutes of exercise for the brain to release the feel-good endorphins that lift your mood. Start with 20 minutes, then add about 10 minutes to the workout each week to ease yourself back in. If you’re really pressed for time and need a jumpstart, try Beginner’s 4-Minute Fat Blaster Workout or 4-Minute Lean-Down Workout.


2. Schedule Your Workouts

You know how it works. If you don’t schedule something, it doesn’t happen. Treat your fitness routine like any other important commitment and give it the priority it deserves. You’re worth it!


3. Try Something New

The best way to beat the holiday fitness slump is to enjoy your workout. Let’s face it. If you hate to do a specific exercise, you aren’t going to keep it up. After all, not everyone is designed to be a runner. Don’t be afraid to try new exercises and figure out which ones work best for you.


4. Find a Workout Buddy or Group

Team up with a friend who will keep you motivated and on track for success. Fitness classes are a smart way to stay motivated, too, because you can share and receive support from other class members.


5. Embrace Weights

The ideal workout combines cardio and strength training. Yes, strength training! Women are often afraid to lift weights out of fear of developing man-muscles. However, pumping iron tightens the body while boosting metabolism for faster weight loss. Try this 4-Minute Kettle Bell Fat Blaster.

These tips for jumping into a fitness routine will help get your body back in gear now that the holidays are over.

Source

The Complexity of Buying Running Shoes

Before the big names in running shoes created the modern approach in design and functionality, anyone who likes to buy a pair of athletic or running shoes would simply buy a generic brand and style common to everyone. 

All they actually have to determine is their shoe size, preference in color and brand. Other than that, it was simple and easy to buy without much trouble.

However, with concerns regarding injuries and constant research and development, many manufacturers like Nike and Asics have created modern running shoes to cater to every possible need of a runner or athlete. 

We all know how an athlete's career can be put on hold if he or she suffers a major injury on or off the field. The importance of having the right gear and keeping performance at its best are given more value in designing the perfect pair of shoes for every type of runner or athlete.

This may be great for many runners out there, but the whole process of buying, trying out different type of shoes and knowing your running profile and style becomes more complex than simply buying off the rack. Here are some tips on how you can easily determine which pair of running shoes to buy.

Answer the Where and How?

There are different types of shoes for various runners. Identify the common place where you run and how you run. Different kinds of shoes are used when running on pavement, treadmill, or challenging trails. You would also have to know if you need more cushion or more lightweight design to cater your running profile.

Many shoe stores and websites nowadays promote proper buying of running shoes. You can learn from there if you are a regular pronator or moderate to heavy pronator. Pronation is defined by how much your foot rotates when you run. 

The more your foot rotates, the heavier pronator you are, and there's a specific type of running shoes ideal for a type of runner. The idea behind this is to reduce injuries and muscle strain to be able to provide the best running experience and performance to any runner. 

A heavy pronator would need more cushioning to prevent excessive rotation or movement while regular pronators can benefit well from lightweight designs with less cushioning. You can check with a local salesperson for assistance when you're about to buy a pair of running shoes. 

Be patient. For a first-time buyer, it would take some time for the salesperson to figure out your foot type and running profile. 

Some stores even have a designated area where you will be tested on how you run and what your running style is. 

Going through this process may be a bit of a trouble for some, but it will be beneficial in the long run. You will be preventing future injuries because of an inappropriate pair of shoes, and you will have less to worry about injuries, blisters, and muscle strain.

The next time you'll buy your next pair of shoes, you won't have to go through the process again and just take note of your running profile and style for future reference. 

Knowing how expensive running shoes are these days, you need to put more effort in your choices. It might be complex now but finding out what's best for you will be more value spent for every dollar.

Damian@FitnHealthy

4 Practical Tips On How to Run 5K Faster

You have been doing your regular 5K runs for quite some time and now you think that you need to step up your level and take the distance seriously. Running 5K is the most common racing distance but speeding up is still challenging no matter how fit you are. 

If you are up to beating your record by finishing a 5K run faster, there are some things you need to do in order to improve and run 5K faster.

 

1. Keep your pace at the start
How you start your race will determine the condition on how you’ll finish it. If you start too fast, you lungs will not be capable to take enough oxygen for the whole period and hurt you in the process. Starting too slow, however, can push you far back to other runners where catching up can be quite difficult. It is advisable to run at a comfortable pace where you are neither too fast nor too slow. You will know that you are at the right speed when you can still talk and breathe out using your nose for the first mile. When you are already breathing using your mouth at an early stage that means you have started too fast.

2. Train uphill
Running uphill is simply tiring and at times, punishing. When you run uphill, you are running against gravity which normally makes you slower. Doing a speed burst as you tackle this uphill will strengthen your legs and give you that desired speed. The good thing about consistently running uphill is you’ll be surprised that you’ll able to run 5K faster in an open, plain field without even knowing it. It will definitely give you pains at the start, but those hurt muscles will get used to it and will one day interpret it as an ordinary discomfort that you’ll be able to train uphill regularly. So incorporate uphill training if you really want to run 5K faster in the next race.

3. Take the needed breaks
Running 5K faster is quite tedious and tires your muscles faster. During your 5K course that incorporates uphill running, sprinting and walking, you will definitely need breaks in between. You have to let your body recover for a few minutes before gunning for another spring or uphill burst. A revitalized body will keep you more pumped up in your next sprint. It may initially take an hour or two in your first days of training, but giving yourself the needed breaks can free you up from injuries. Just listen more intently to your body. 

4. Sprint you way down the finish line
Burst through the finish line. If you are running the last 500 meters of your race, increase your speed. A lot of runners benefit from the sudden adrenaline rush nearing the finish line and you too will find it challenging as you push yourself to your limits. After all those training days, you can definitely change the pace halfway and sprint the last 500 meters. Just go for it!
Again, there will be birth pains to improve your speed in a 5K run. If you’re used to running 8min per kilometer, that’s 40 minutes for your 5K run. If you want to run 5K at a faster speed, gun for 5min per kilometer at an average. 

Depending on your age, agility and determination, you can still run 5K faster than your normal speed. Just keep on training!

 Damian@FitnHealthy

10 Psychological Benefits Of Running

The physical advantages of running has long been established. Some people run to build muscle, while others run to lose weight. However, aside from the physical impacts running can do to us, there are several psychological benefits of running. Scientific studies found significant improvements in people’s mental health due to this particular physical activity. 

Here are the 10 benefits.

1. People who run find it easier to deal with anxiety. While running, the activity of serotonin receptors in the brain is greatly reduced thus decreasing anxiety levels and creating an antidepressant effect for many people.

2. Improved IQ. A Swedish study found that people who engage in aerobic exercises such as running have better cognitive functions and memory. This is attributed to the belief that running helps increase the blood flow and circulation to the brain, giving way to the formation of new brain cells.

3. Positive attitude. Runners are found to be more optimistic, more friendly and exude more patience and energy. 

 

4. Running has also been included in addressing clinical depression. It is found that the more people run, the less depressed they feel. It certainly is a good yet cheaper alternative remedy for this disorder.

5. Running also helps in building up stress resistance. Running significantly reduces  stress through the excretion of endorphins, often called the happy hormones.

6. Better concentration is also among the psychological benefits of running. Particularly, running outdoors give the individual more focus on the things he has to deal with and is most likely able to come up with solutions to problems.

7. Studies also found that people who run regularly are happier. 72% of them claim that they are happy, while people who said they were only slightly happy or not happy tend not to engage in any physical activity.

8. Running also presents positive self-image and higher confidence. Achieving running milestones, may it be in terms of performance or physical improvements, gives a runner more confidence. The number or calories burned or number of races finished represents the hard work and achievement a runner can be proud of.

9. Furthermore, according to several studies, the endorphins released by the brain during running gives a certain “high.” This so-called “runner’s high” is responsible in making people happy and stress-free. For that reason, running has been popularly integrated in psychological treatments.

10. Running encourages creativity. We may encounter mental blocks from time to time and the best way to shake this off is through indulging in physical activities. Since one is able to concentrate more while running, the mental problem-solving also commences. Furthermore, aside from mood elevation which also greatly helps with creativity, runners find more inspiration especially in their creative endeavors through running.

Indeed, the number of psychological benefits of running are considerable. Not only does it boost the physical body, but also nurture the psychological processes of a person. Running only proves that it is the cheapest and more convenient pill against several psychological issues, and the more a person immerses himself in running, the more he will reap its benefits for the body and the mind.    

 

Damian@FitnHealthy

 

Vibram Five Fingers Sport Foot Wear For Barefeet Running

Vibram five fingers sport foot wear is a type of shoe made by the popular and experienced Vibram company. Originally developed as a "barefoot substitute" for nautical and ice climbing, the foot wear has thin, elastic soles that are contoured to the profile of the human foot. It was named by Time Magazine as one of their best inventions of 200 and is becoming popular amongst barefoot runners.

Vibram announces that common running shoes alter the natural bio-mechanics of running. Specifically, they dispute that a raised, cushioned heel causes the heel to smack the ground solidly.

In difference, they declare that a "barefoot" method running and walking is safer, may lead to fewer injuries, and is bio-mechanically more firm from an energy and force distribution standpoint. 

 

 

Vibram advertises that use of the five fingers can toughen muscles in the feet and legs, improve range of movement in ankle, improve balance and pro-proception, and improve posture.

Beneficial Reasons to Put on Five fingers foot wear

Vibram five fingers is something else than any other footwear on the globe. Not only do they bring you nearer to your surroundings, five fingers foot wear bring a number of encouraging health benefits-by leveraging all of the body's normal bio-mechanics, accordingly you can move as nature planned. 

Gently Spreads Your Toes - by way of a wider foot base you toughen your foot muscle, increase range of motion, and intensify general foot health.

Enhances Range of Action in Ankles, Feet and Toes - no more 'cast' in a shoe, the foot and toes move more as you would expect. 

Provides strength to the Muscles in the Foot and Lower Legs - wearing Five fingers foot wear will quicken and improve muscles in the feet and lower legs, enhancing general foot health and reducing the danger of injury.

Stimulates Neural Function Crucial to Balance and Agility - when dressed in Vibram Five fingers foot wear, thousands of neurological receptors in the feet send out valuable information to the brain, enhancing sense of balance and suppleness.

Enhances Pro-proception and Body Consciousness - those same neurological receptors enhance body consciousness, sending messages concerning body mechanics, form, and movement.

Eliminates Heel Raise to Make straight the Spine and Enhance Posture - By lowering the heel, our body-weight becomes uniformly distributed across the foot-bed, promoting correct posture and spine alignment that can aid in lower back pain. 

Improved Running Efficiency - studies has shown that running barefoot results in a 4% increase in effectiveness. 

 

Moderate Risk of Bunions - regular shoes press our toes together. Five fingers foot wear gently broaden them and encourages the large toe to work. 

Allows the Foot and Body to Move Naturally, That Just Feels Nice!!

Try the Vibram five fingers sport foot wear as you will be pleasantly surprised!

Source Terry Glass | GO

5 Essential Tips for Improving Running Form

Running. People either love it or loathe it more than anything. There’s no question that running for fitness can be a great way to improve many measures of health, including resting heart rate, blood pressure, body composition and bone density, among others. But how can we help our clients get the most out of their running, and turn “I guess I have to go for a run now” into “Is it time to run yet?!”

Here are a few tips you can offer clients that can help them improve their running economy and decrease their risk of injury so that they can enjoy the many benefits of running.

1. Start slowly

If your client has never been a runner, going out for a first “run” should be more of a brisk walk with a few short jogging intervals. Encourage your clients to try walking for 30 minutes and every five minutes, jog slowly for one minute. Over time, they can work toward jogging more and walking less, 30 to 60 seconds at a time. Once they have succeeded at 30 minutes of consecutive jogging, then they can begin to work on improving speed.

2. Ground contact

While jogging (slower form of running), it is important to be efficient with each foot strike. Ask your clients to think about contacting the ground with their mid-foot, rather than their heels. This way the foot will contact the ground under the hip and propel the body forward (when heel striking, the leg tends to act as a break and will slow the body down and put more stress on the knees).

3. Arm swing

While running, the arms should be swinging from the shoulders, with the elbows bent at about 90 degrees and the hands relaxed. Urge your clients to pretend they are holding two swords, one in each hand. If these swords cross over each other at any time during the arm swing, then the arms are crossing the body, which is a sign that energy is being wasted due to inefficient arm movements.

4. Body lean

The trunk should be tall, as if being pulled up from a string attached to the top of the head. Leading with the chest, the body should lean slightly forward (about 5 degrees) to propel the body in a forward direction. Encourage your clients to think of the trunk as a gas pedal in a car. Pressing it forward (not leaning forward) gently allows for an increase in speed.

5. Cadence

When an individual begins a running program, it may make sense to take long strides so as to cover as much ground as possible with each step. However, this can result in high ground-impact forces, which can lead to injury, early fatigue and inefficient running. Advise your clients to adjust their stride frequency to higher than 150 bpm (180 is ideal)—this would be the equivalent of running to Bruce Springsteen’s “Born to Run” or Kenny Loggins’ “Danger Zone” from Top Gun. 

Source : Jacqueline Crockford, MS, CSCS | ACE

Why We Still Need Cardio Training ..

 

Cardio training has really been taking a beating recently. In the strength-training world, it’s become trendy and fashionable to make a name for yourself by suggesting that no one ever do any form of cardio training ever again or all of your muscle mass will disappear. Why are we listening to people who can squat 600 pounds with a big gut and can barely move well?

Like many topics in fitness, the accepted view on what you “should” do swings from one ridiculous extreme to the other.

There is no question that the previously dominant view that people have to do long cardio sessions to get fit is incorrect. More isn’t better. But zero isn’t better, either.

Here’s what you need to know:

-Endurance—as a component of fitness—is essential for optimum health and function.

-Cardio increases blood volume, allowing more efficient buffering of acids produced during higher-intensity training.

-You don’t need nearly as much cardio as we used to think, but you need more than zero.

Endurance is an essential human capacity. It’s what allowed us to successfully evolve to the top of the food chain. Developing the ability to outlast our prey when hunting helped us obtain precious resources for survival. But the kind of endurance we had back then was developed at a higher intensity than the long, slow cardio training that was popular not too long ago.

Of more current interest, aerobic exercise changes the brain in ways that improve cognitive function and may have beneficial effects throughout the lifespan. Aerobically fit people have more fibrous and compact white matter, which is comprised of the bundles of axons that carry nerve signals from one brain region to another. More compact white matter is associated with faster and more efficient nerve activity. This provides a host of benefits to many mental and physical tasks. And aerobic exercise can help keep our minds sharp as we age. The goal of most strength training (or even cardio training) isn’t directly tied to a better brain, but I think it’s safe to assume that all of us want a sharp mind throughout our lives.  

With strength training, the goal is larger, stronger muscles and this means we have to perform shorter, more intense training. A limiting factor is the accumulation of acidic waste products in the muscle when performing an effort.

When the accumulation increases at a rate that is faster than your body can clear out, muscles begin to burn and further contractions become increasingly difficult. Your blood carries sodium bicarbonate to buffer the acidic state. Boosting the acid-buffering ability of the blood would push your fatigue point further out. A little aerobic training can make your anaerobic training better by increasing blood volume, which allows the blood to carry more sodium bicarbonate.

To get this benefit, you may need only one “traditional” cardio workout a week, but there is a better way.

If you’re reading this thinking I’m a big fan of cardio workouts, you’re wrong. I’d much rather be chasing a ball or a person playing a sport or outside in nature hiking or taking a short trail run to get my cardio training done. But life doesn’t always present opportunities to do those activities. I prefer higher-intensity strength training and faster explosive training. But it’s foolish to only train that way all the time. By performing interval training according to the ACE IFT model, you can get a lot of benefit in less time than “old school” cardio. I use this interval training two to three times per week for no more than 20 to 25 minutes per session, and have used it successfully with many clients since first learning it a few years ago.

There’s something inherently unnatural about climbing onto a machine and going absolutely nowhere while disconnecting yourself from nature. But sometimes circumstances like scheduling or weather make other options impossible. When doing this kind of training, it’s best to use the minimum effective dose so you devote more time to other forms of training or just other things in general.

And it’s also important to make clear that in no way am I advocating any boring exercise. Whatever you do should be engaging to both body and mind. That may mean using motivating music or some elements of play, competitiveness or reactivity. The moment I’m not engaged and get bored, I either change what I’m doing or I stop.

There’s not much need to do the long, boring, steady-state training of yesterday. Using modern, intelligent approaches to interval training gleans the most out of a minimum investment of time while still providing the benefits of aerobic training.

Source : Johnathan Ross / Ace 

A Beginner’s Guide to Trail Running

“The woods are lovely, dark, and deep,
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep.”
~Robert Frost

This is a post from Matthew Frazier of No Meat Athlete.

Why does the popularity of trail running in the United States surge every time there’s a national crisis or period of epidemic uncertainty?

Simple answer: Running like a wild man or woman through the woods nurtures the soul.

Trail running satisfies a primal need for movement through nature, presumably left over from our days as hunters. When things spin out of control in an age of iPads and Droids, running in the woods is one thing we can count on to be pretty much the same as it’s always been.

That’s your fancy explanation. My real reason for trail running? Getting dirty makes me feel way more badass than I am.

So what does the average road runner have to gain from venturing out into the wilderness?

Two things. First, reduced risk of injury: The soft, ever-varying surface of the trail lessens the likelihood of an overuse injury, strengthens core muscles, and ultimately makes for more comfortable long runs than asphalt. Second, a rush that road running just can’t give you. It should come as no surprise that soaking in the essence of the forest results in a quantifiably-greater endorphin release than does breathing in roadside fumes.

Trail running has done more than make me a stronger, happier runner: It has made me a runner, period. For seven years before finding the courage and initiative to learn a new type of running, I ran strictly on roads. I relished the day-to-day routine of my training. But I refused to call myself a runner until I could truly enjoy the act of running for its own sake.

It took trail running to make me feel like a runner. Don’t wait as long as I did to try it. Here’s what you need to know to hit the trails safely and discover this wildly soothing side of running.

Trail Running Gear

At its best, trail running is a more minimalistic endeavor than road running. While iPods, GPS devices, and heart rate monitors have become musts for many runners, technology tends to take away from experience of trail running. Even a watch is dispensable.

Still, there are certain necessities for trail running, some of which require different considerations from running on roads.

• Clothing: The same technical apparel that you wear on roads works for trails, but choose something that you don’t mind getting dirty or snagged.
• Shoes: Road shoes work fine for short runs. If you decide to stick with trail running, however, you’ll eventually want to get a pair of trail shoes. They offer a stronger, protective sole and greater stability than most road shoes. And while the idea of barefooting on trails is appealing, it’s smart to run a trail in standard shoes first to get a feel for how sharp those rocks are.
• Water bottle: If you’re not big on drinking from streams, you’re going to have to carry your water with you. A favorite among trail runners is the handheld water bottle that straps to the hand and has additional pouches for things like keys, ID, and food. For longer runs, consider a hydration vest. Nathan Sports is a popular brand for both hydration options.
• Insect repellent: Depending on where you’re running, bug spray may or may not be necessary.
• Headlamp or flashlight: One of the coolest things about trail running is that you can do it pretty safely at night, without having to worry about cars. But for running at night, a headlamp or flashlight is absolutely necessary. The LED versions are both lightweight and bright.

And don’t forget a towel and a change of clothes, socks, and shoes for afterward. If you’re doing it right, you’ll be wet and dirty by the end of the run.

7 Steps to Your First Trail Run

1. Find a trail.

By far the best way to start trail running is to find a local group of trail junkies and run with them. They’ll know the best trails in your area and help you get started. I met my trail-running group through my town’s running club; you can search for running clubs near you at Run the Planet’s club directory.

If you can’t find a group, the American Trail Running Association’s website offers a free directory of U.S. and international trails.

Be sure to distinguish between non-technical and technical trails. Non-technical trails are paved, gravel, or dirt roads that are generally easy to negotiate. Technical trails are narrow, dirt or rocky paths offering every variety of challenge that most people associate with trail running.

2. Slow down and take short, quick strides.

You can expect to run about 20 percent slower on trails for a given level of exertion than you would on roads. You’ll find steeper hills, more side-to-side movement, and lots of obstacles to deal with. Trail running is most fun when you forget about pace and do what feels good.

Shorten your stride so that your weight is over your feet most of the time; this allows you to react quickly and maintain balance. You’ll find that trail running works your core and stabilizer muscles more than road running, so it may help to focus on keeping your core engaged.

3. Don’t be afraid to walk the hills.

The surest way to identify a road runner on the trails is to look for the guy who runs past everybody on the uphills, only to be passed again on the downhills. Trail runners know that it’s usually more efficient to walk up the steep hills and conserve energy to make up time on the way down.

4. Scan the ground five to ten feet in front of you as you run.

When you’re running trails, you need to pay extra attention to where you step. But you certainly don’t want to be staring straight down at your feet the whole time.

Continuously scan the ground a few yards ahead of you while you’re running. As you notice an approaching obstacle, shift your attention to your feet to do whatever is necessary to clear the obstacle. And don’t be lazy—pick up your feet just a little higher than you think is necessary to avoid a root or rock. Too many falls happen due to simple complacency.

5. Keep a distance of ten feet from other runners.

If you’re going to pay attention the ground in front of you, it helps if you can actually see it. If that’s not enough reason to keep your distance, trail runners are required to change speeds all the time, rarely with warning. Nobody likes getting rear-ended.

6. Watch out for slippery roots and rocks.

If you can step over a fallen tree, root, or large rock, rather than on it, do it. Lots of them are more slippery than they look. And when crossing streams, it’s often safer to walk directly through the water than to try to tiptoe across wet rocks. (You’ll avoid being called names, too.) It’s trail running; you’re supposed to get muddy and wet!

7. Be safe. It’s not called “the wild” for nothing.

You know, the common-sense stuff. Whenever possible, run with a friend. Bring a map if you’re running a new trail for the first time. Have a first aid kit in the car, and carry extra food with you for emergencies. Bring along a cell phone or pepper spray if you’re running alone.

And know the area you’re running—how to deal with the wildlife, when and where hunting takes place, when the sun goes down, and anything else that might pose a danger.

Trail Running Resources

• Trail Runner Magazine - the magazine features articles and reviews; the website has lots of beginning trail running resources and a race calendar.
• American Trail Running Association – most useful for its trail directories and a trail race calendar.
• Trails.com – tho
• Born to Run, by Christopher McDougall – a bestselling, “creative nonfiction” book about ultramarathoning, barefoot running, and of course, trail running. Informative and hugely inspiring.
• ugh not about running, a solid resource for all things outdoorsy; includes forums and a Trail Finder (some features require registration).
• Trailspace.com – tons of reviews of trail shoes, hydration packs, headlamps, and other outdoor equipment.

You have everything you need. Don’t wait another day. Happy trails.

Matt Frazier’s running breakthrough came when he realized he could run faster and farther with a vegetarian diet. On his blog, No Meat Athlete, he shares clean-fuel recipes and running insights gained as he trains for his first 50-mile ultramarathon.

 

Will The Popular Running Apps Get You Ready to Run?

With the new partnership between ACE and the Women’s Running Series, it is a good time to review and comment on some of the more popular and well-known running apps. It seems that I get an email every month from a fitness technology company touting a new running app. So, what do I look for in a running app? Are they really all that different? Most share the standard features and have millions of dedicated users. Check out my thoughts below, then tweet me your favorite running app and why.

RunKeeper – Free (with paid upgrade available)

RunKeeper is a popular Boston-based running app available in eight different languages. One of the first running apps, RunKeeper has a dedicated following of more than 20 million users. The app has an easy user interface that tracks stats like pace, distance and time. Add a sensor and monitor heart rate as well. It also comes with a goal-setting option and, if you need that extra motivation, a coach in your headphone with built-in audio cues. One of the features of the paid app provides live tracking, but use with caution. While your friends can track and see where you are on a map, so can others.

MapMyRun – Free (with paid upgrade available)

With the tag line “You pound the pavement, we provide the motivation. Plan each stride and learn from every route,” how can you not want to at least try MapMyRun. By using the built-in GPS on your mobile phone, MapMyRun will track your duration, distance, space, speed, elevation, route and calories burned (if you preset your body weight) on an interactive online map. On a business trip in Cleveland and looking for a place to run? Check out the thousands of training maps created by users just like you. (By the way, Cleveland has 5,382 routes and 350 courses.) You can even find a local running group with which to tag along. The paid MVP in app purchase is even smart enough to plan your route; you just tell the app how far you want to run and it finds the route for you.

Nike+ - Free

You don’t need to run in a pair of Nikes to use their app (but I am sure they’d like you to). Gone are the days of the sensor in your shoe—now all you need is your mobile phone and the Nike+ app. In addition to the standard tracking features of time, distance and pace, the app converts your runs into a Nike Fuel score, so you can challenge your non-running training partners to keep up with your pace. One of my favorite features of Nike+ is the live cheering option. Have you ever been on a 10K and needed just a little extra push? Use this app, share your run to Facebook or Path and when anyone likes your mile postings, you will hear a cheer in your headphones. My brother ran the DC marathon a few years ago, and I tracked his progress and cheered along the way, even though I was 5,000 miles away. Same caution of live sharing as mentioned in RunKeeper.

Zombie Run - $1.99 and up

What if you could make a game out of your runs? Now you can with Zombie Run.
Thousands of runners experience an “epic adventure” during their run that motivates them to run faster and farther than ever before. I know I’d run faster to avoid being eaten by a zombie. New to running and want to train for that upcoming 5K in a few months? They have a sister app with an eight-week training program. Zombie Run takes your own music and combines it with an action-packed game while you burn those calories. (And there is no truth to the rumor that Zombies don’t like McDonalds and that if you stop for a snack, they will track you down.)

Strava – Free (with paid upgrade available)

Designed originally for athletes, Strava takes social fitness to a new level. What if your training partner can’t sneak away from the office at lunch for your team run? Or perhaps you’ve moved to a new city? Use Strava and get back that sense of camaraderie and friendly competition that drove you to achieve your best when training with others. The free version allows for unlimited activities per month with detailed maps and activity analysis. You can challenge friends through virtual challenges and watch their progress. The premium version for $59 a year includes progress and performance goals, leaderboards and additional analysis features.
People use running apps for all sorts of reasons. Some use the app to track milestones, others to brag to their friends about their personal best. No matter the reason, if you get that extra motivation to exercise from technology, it gets two thumbs up in my book. So the next time you run around the block, consider trying one of the many running apps. Like I say “… an app a day keeps the doctor away.”

Note: Extended use of GPS available in many running apps will drain your battery.

Source : Ted Vickey, M.S., is the Senior Consultant - Fitness Technology for ACE

6 Things Every Beginner Should Know Before Trail Running

From the moment my old worn down Asics hit the dirt trail for the first time, I knew right then and there that my running would never be the same.

As someone who had been running and training on roads for a good while before discovering the trails, it took some real adjustment before I could feel comfortable on this new terrain.

I have written extensively about how trail running can make any runner a stronger runner, and how important the change of pace can be for both the body and the mind, but it isn’t very often I talk about how that transition from road to dirt isn’t always easy. I’ve made plenty of mistakes in my transition, and I’m still learning how to be a stronger runner every time I go out, but I believe a few key lessons can help the beginning trail runner get the hang of the new sport much faster. Below I’ll dive into what I believe are the 6 things everyone should know before hitting the trail.
 

1) Slow down

If you have read just about any post I’ve written on trail running, slowing down is often the first things I mention. Your times and pace on the road should never be compared to your time and pace on the trail.
Trail running means running with a different focus and a different form. You can’t expect to run as fast on a rocky, rooty trail as you can on a nice smooth road. When going out on the trail, adjust your speed to what feels comfortable and appropriate for your trail workout. Even if you aren’t going as fast, you are still using the same (if not more) amount of energy. Trying to keep that same pace will either cause an injury or cause you to burn out quickly.

2) Hills on trails are often more frequent and steeper

Road hills can be treacherous, but let’s face it, they aren’t ever that steep. And for good reason. Trails are a different story. They can be as steep as the blazer wants them to be. They can go straight up, straight down, around a tree, or around a mountain. Trails can change moment to moment, or climb steady for miles.
Trails are their own beast and runners should be prepared.
 

3) Lift those feet

This might seem like a no-brainer, but the trail is a different terrain than the pavement. Someone once told me that Americans are some of the clumsiest people in the world because we are so used to smooth sidewalks and roads. Just watch people as they are going over a bumpy sidewalk, they will start tripping all over the place. When it comes to trials we have the same problem. We are often so used to running on smooth roads that the bumpy singletrack can be incredibly difficult to stay upright on. Teach yourself how to lift your feet and prepare for the different terrain. I learned this lesson the hard way, having fallen dozens of times on the trails of Rock Creek Park. Bruises, cuts, wounds and twisted ankles have all come from me not lifting my feet properly. The more time I spend on the trail, the less I find myself falling. It is only when I stop paying attention and quit lifting my feet that I find myself eating dirt.

4) Don’t be afraid to hike I know, walking when you should be running? Not cool.
Turns out that isn’t really the case with trail running. Because the trails are often much steeper, it can at times be more efficient to walk than run up a section of trail. I remember watching people do this during my first trail race and thinking all the other runners were out of shape. When I burnt out well before the finish and they flew past me, it clicked that I had been mistaken. Throw your hands on your knees, and powerhike up the hill. No one will judge, I promise.

5) You might need new gear     
I know, running should be simple, right? Especially trail running.
But sometimes you just need to take appropriate precautions. The nature of running through the woods instead of on the road means that sometimes you are left with fewer resources. Bringing water and food along with you on long trail runs is usually a good idea.



If trail running becomes a staple in your routine, you might want to consider trail shoes.  Trail shoes are often made from tougher aterials than road shoes, and are built to withstand the extra wear and tear.  Sometimes they are made with a rock plate in the sole to help protect the feet against bruising, and often they have a different type of sole, designed to maintain grip on the rocks and dirt better than a traditional road shoe. Road shoes can be used on the trail, trail shoes can be used on the road, but if you are running mostly on one rather than the other, it is worth considering when purchasing your next pair.

6) Tell Someone Where You Are

Trail running is oftentimes more secluded and dangerous than its road counterpart. The last thing you want to do is get lost or fall and break something with no one around. Tell your husband, wife, or roommate where you are going and when you plan to return. If you are out in the middle of nowhere and plan to be gone for a long time, it never hurts to leave a note in the dashboard of your car stating which trail you are headed out on and roughly when you plan to get back.

Chances are nothing will happen, but it is much better to be safe than sorry.

Trail running has set my running free, and I hope that it can do the same for you. With these 6 simple tips, I hope that your learning curve is a little smaller than mine. Now be safe and see you in the woods.

What lessons have you learned from trail running? What did you wish you knew before you started?


Source rockcreekrunner.com