Category: Fitness Articles

Starting a running routine is a great way to increase your cardiovascular fitness, make new friends, and explore your city.  Once you catch the running bug, it can be hard to want to miss a day or stick to subtle weekly increases to your mileage.  

To give you a reason to pace yourself with your new hobby, this article reviews setbacks common to beginning runners. Some of these setbacks are injuries while others are minor issues that can keep you off your feet or lead to an injury if left untreated.  Save yourself from downtime by heeding advice from veteran runners on how to outsmart these issues before they outsmart you!

Minor Setbacks to Avoid

We’ll start our overview with some minor setbacks that beginning runners often face.  While not full-blown injuries, they can lead to serious downtime when left untreated. Save yourself from frustration by taking these tips seriously.

1.  Runner’s Toe

What it is

Ahh runner’s toe! Some might call it a badge earned by logging long miles.  We think these people have experienced one too many runner’s highs.  While it’s good to know you’re not alone in dealing with an annoying running setback, it’s better to avoid this one in the first place.

Runner’s toe is the phrase used to describe the blackened appearance of a toenail(s)caused by toes repetitively rubbing against your shoes.  This setback usually occurs after a long (over 5 mile) run.  A bad enough case of runner’s toe can even cause your toenail to fall off.  That awesome pedicure you wanted to show off? Not going to happen if you catch a case of runner’s toe!

How to outsmart it

The good news is that less than an ounce of prevention is needed to outsmart runners toe.  That’s because the best way to prevent this ugly assault to your beauty regimen is to clip your toenails.  The second most important way to outsmart this potential setback is to make sure you have a pair of running shoes that fits.  Running shoes should run (pun kind of intended) about a half size larger than your everyday kicks to make sure there is enough room in the front for your toes.  If you aren’t sure about your shoe size, visit a specialty running shoe store to find the proper fit.

1. Blisters and Their Evil Twin, The Blood Blister

What they are

This is not meant to be a joke; you’ve probably had a blister before.  Blisters are those bubble-like protrusions that form when your skin continually rubs against your shoe or a piece of clothing.  Usually blisters are filled with fluid, however, a bad one can be filled with blood.  While this might seem like no big deal, a bad blister can keep you from running.  We’d hate to see you miss your first 5K for something as silly as this setback.

How to outsmart them

A blister is pretty easy to outsmart.  See a specialty running shoe store to ensure that your shoes are made for your personal running form and foot specifications.  While you’re there, pick up a few pairs of running socks.  Bulky socks and those made of cotton can cause blisters.  Once you start running, monitor yourself and your feet. If you start getting a blister, cover it with a blister Band-Aid and some petroleum jelly to prevent friction.  If your feet don’t adjust, try new socks and if necessary, new shoes as well.

Moderate Setbacks to Address Before They Become Severe

Sometimes you’ll experience an injury that stops you from running in the short term.  While it may be frustrating to rest a minor injury, helping yourself heal properly will keep you on your feet longer after a setback.  Below we have three initially moderate setbacks common to beginning runners and some tips on how to avoid encountering them altogether.

1. Ankle Sprain

What it is

An ankle sprain is not the same as a twisted ankle, which can feel better moments after it occurs.  Rather, a sprained ankle is the result of over stretching and possibly tearing the ligaments located between your foot and the bottom of your leg.  Ligaments are tissues that connect one bone to another.  Although ankle sprains can range from mild to severe, they all cause swelling at the joint.

If you suffer an ankle sprain, you’ll need to “RICE” immediately.  The acronym RICE refers to the process of resting, icing, compressing, and elevating an injured limb.  Rest can help an ankle sprain by preventing you from putting weight on the ankle.  Icing, compressing, and elevating your ankle will help you reduce swelling in that area.   If you heard a pop at the time of the sprain or you cannot walk on the ankle, you should see a doctor.  You may have a severe sprain and you might have broken a bone. Do NOT run on your ankle!

How to outsmart it

Trail running is great, but try to stick to flatter ground as a beginning runner to prevent ankle sprains as your body adapts to this new routine. In the meantime prepare your ankles for trail running and unexpected turns by performing balance exercises.  Start your balance training by practicing balancing on one foot.  Kick your training up a notch by attending a good Yoga class.  Eagle pose and Tree pose are two yoga exercises to start your balance practice with.  Yoga classes not only incorporate balance poses; they’re also beneficial for general injury prevention.  In the gym a Bosu is a great tool for practicing advanced balance moves.  Stand on this blue dome and perform various tasks to incorporate a balance challenge in your workout and outsmart an ankle sprain before it happens!

1. Shin Splints

What it is

Shin splints are a very common injury among beginning runners and pre season running athletes.  This setback occurs when the muscles around your shin-bones experience small tears or the shin-bones themselves endure tiny cracks.  Increasing your mileage too quickly or changing your running terrain are the most common causes of this injury.  However, wearing shoes that do not properly support your feet can also cause shin splints.

How to outsmart it

Keep yourself from dealing with the setback of shin splints by increasing your weekly mileage slowly.  Follow a running plan that fits the distance you are training for and your current running level if you are not sure how to safely alter your routine.  Another great step to take? Stepping away from the concrete! Avoid hard running surfaces that increase impact. Stick to a running track, treadmill, or natural running path instead. If you do get shin splints, rest your legs.  If you do not listen to your body you will only worsen your injury.  Try swimming or biking to continue to work on your cardiovascular fitness during this phase.

1. Stress Fracture

What it is

A stress fracture is a small break in a bone caused by repetitive strain in this area.  In runners a stress fracture injury most commonly occurs in the foot or in the shins.  If you are experiencing pain in these areas while running, you should see a doctor.  He or she may be able to identity the injury as a stress fracture through a conversation about the setback you’re experiencing.  However, your doctor will likely also want to take an x-ray of the area.

How to outsmart it

Outsmart this potential setback by slowly increasing the duration, intensity, and frequency of your workouts.  Stress fractures most commonly come from over training and excessive impact.  However, they can also occur even when you’re following a well-designed program if you are not eating properly.  Make sure you are eating enough calories and consuming calcium, which is important to help bones repair themselves after hard workouts.

Final Thoughts

Running is an excellent form of exercise.  By taking some of the common beginning runner setbacks into consideration, you should be able to enjoy this activity free of setbacks as your body adjusts to your new routine.  Purchasing good shoes, slowly increasing mileage, and listening to your body are small steps that can go a long way in helping you avoid downtime.

Did you find this article helpful? Know a beginning runner who might benefit from this knowledge? Please share it! Have another question? Feel free to drop us a comment below: 

Resistance training is an integral part to anyone’s exercise routine, alongside the often detested cardio. Although it sounds technical and complicated, resistance training is basically the name for exercising your muscles using an opposing force (resistance) such as a barbell or even your own body weight.

It is often called weight training, but this makes it sound a little like it is only suited for huge body builders. Weight training, resistance training and muscle toning are all the same, using the same principles and methods – only at different intensities.

Benefits of Resistance Training

1. Better physique – just a few workouts per week will help achieve the highly sought after lean and toned physique. Providing the resistance training if paired with regular aerobic training, both men and women can improve their visible muscle tone, which is a tell tale sign of good health and overall fitness. This is increasingly important as the modern day society almost expects people to be in good shape.

2. Increased muscle strength and Power– resistance exercises quickly improve the strength of the muscles you use. Especially in the early stages of starting a resistance program, you will notice that you can lift heavier weights (more resistance) quite quickly. Your body realises that it is being put through its paces and the muscles become used to lifting certain weights. To ensure improvements you must then increase the weight on a regular basis as your muscles become used to the weights you lift.

Typically using higher weights and lower reps, increasing muscle power with resistance training is crucial for most people, especially those in sport. Footballers, boxers, tennis players and even golfers require explosive power in their respective sports to improve their game. Resistance training helps them achieve this goal.

3. Stronger Bones – this is often unheard of or goes unnoticed, but resistance training helps improve overall bone strength, as well as reduce the chance of osteoporosis. From as young as 30, bone mass begins to decline and doesn’t stop (it is a degenerative process). However, resistance training has been proven to be able to delay the process from starting, by maintaining bone density.

4. Faster metabolism – Whenever the muscles are being worked or even recovering from a work out, they are burning calories. Even while you sleep (a prime time for your body to recover), the benefits of a resistance training workout will still be working. This increase in metabolism along with some aerobic exercise will ensure it is as easy as possible to maintain a healthy body weight with a low body fat percentage (providing you also eat reasonably healthily).

5. Reduced body fat percentage – as mentioned above, your body fat percentage should drop with the use of resistance training as part of a regular exercise routine. This works on two ways: by increasing your metabolism (as above), and also by increasing muscle mass. If your body has 40% muscle and 20% fat, if you increase your muscle mass to 50%, your fat percentage will have to reduce to make way for it.

Check out our guide to your body shape for more information about the male and female body shapes click here

Risks of resistance training

Although in the long run, resistance training will reduce the risk of injury, in the early stages there is a chance of injury as a result of lack or practice or over exertion. Pushing your muscles too hard too soon can cause damage. The first few workouts should be performed ideally under supervision from an expert, and also with weights that are lighter than you might think you can lift. This allows your body to get used to the motions you will be putting it through, and ‘activate’ muscles that were maybe not being fully used previously.

Resistance training is an integral part of most exercise routines. Whether you want to tone up or add muscle mass, combining resistance training with aerobic exercise is a great way to improve your body shape providing it is done correctly, using progression to improve and prevent your body from becoming ‘used’ to the exercises you perform.

With so many gyms around, are they really necessary? From your national chains to local gyms, there is an ever growing social pressure to be a member of at least one of them.

 

Research has shown that as many as two third of those with gym memberships don’t ever use them. So here we have a realistic and achievable list of alternatives options that won’t cost you a monthly direct-debit or a huge annual membership fee.

1 .Run – it really is that easy. Grab a pair of running trainers and hit the streets. Thousands of gym members pound the treadmills several times per week. Why not go one better and use your natural surroundings. If you live in the city, you will have so many different route options, allowing you to get to know the area much better. If you live in the countryside, then take in the nature and views – either way, it’s better than the treadmill. The natural hills and terrain will add variation to your workout. If you need a bit of motivation to get out the door for a run then consider joining a running club.

2. Cycle – if you have a bike, get it out of the shed and put it to use. Like running, cycling on the roads can help you explore your surroundings in an interesting and beneficial way. It works similarly to running, but you can travel larger distances more easily, meaning you can take more in when it comes to scenery. Cycling at the gym is easy (you can even watch the news as you’re peddling), but you don’t move an inch. Being able to go up and down hills provides variety that will not only prevent boredom, but also keep your body and your muscles on their toes. This sort of variation helps you get the most out of your workout.

3. Sport – there is no better way to staying fit than joining a sports team. You have social benefits to consider too if it is a team sport. Solo sports such as tennis are great as they allow you to monitor improvements, compete with others and have fun – all of which make you forget that you are actually working out and exercising.
Team sports are arguably even better. Not only do you get the same positives as a solo sport, but you also get the camaraderie and sense of team work and cooperation as you work towards a common goal with your team mates.

Similarly to a solo sport, the enjoyment and nature of playing sport means you are distracted from the exercise itself and ultimately focus more on winning/playing the sport.

4. Exercise DVDs – There are hundreds of exercise DVDs out there and for the most part they remain as unused as the majority of gym memberships, but exercise DVDs have a place and can be a great alternative; especially if you haven’t got much free time as it is. Being able to pop on a DVD in the morning in your own home is great. Most workouts are between 30 and 60 minutes long and require minimal equipment (if anything). Add in the fact that it is completely private and you have the perfect option for those who are self-conscious. The fact that there are so many DVDs out there means if you become bored with one, you can switch to another incredibly easily.

Hopefully the above lists could stop you from feeling the urge to join a gym that promises almost instant weight loss, or a promotional sign up discount. There are many benefits to joining a gym, but be aware that there are cheaper and equally as effective alternatives.

Some people enjoy a gym membership as it means they can run, cycle, swim and lift weights at the same place. It is convenient and can provide some structure around your fitness. There is also the idea that if you are paying for something then you are more obliged to use it (although this isn’t always the case).

Indoor cycling or “Spinning” classes are just what the first term describes: a cardiovascular group exercise class that takes place on a bike in a studio. 

As for the term “Spinning,” it’s actually a registered trademark of Mad Dogg Athletics, the company that partnered up with Johnny G, creator of the first indoor cycling bike over 20 yrs ago.   The fitness class, whether an official Spinning ® class or another interpretation, is a great way to work on your cardiovascular fitness.  This article outlines tips for your first time in the saddle during an indoor cycling class.

What to Know Before You Go

Before you go to class, prepare yourself by packing a water bottle, towel, and an outfit that will keep you cool.  Most classes last at least 50 minutes and although you should take things at your pace, you will definitely work up a sweat!  Which brings us to another tip: mentally prepare yourself to make this your own workout before getting to class.  Your instructor will tell you to do so, however, when you’re in a room full of experienced participants it can be hard to listen to your instructor or your body.  Take things easy your first class and take comfort in the fact that indoor cycling isn’t going anywhere. You’ll be able to take another class and “beat” the cyclist next to you the next time you saddle up.

Beyond The Basics

In addition to having a water bottle, towel, and comfortable clothes, there are a few additional tips that will bring you beyond the basics.  First, be prepared for a sore derrière the next day.  Someone is bound to tell you this if you reveal this is your first class, however, we wanted to be the first ones just in case you decided to try to blend in on your first ride.  Take a few classes and you shouldn’t have this problem any more.  If you’re worried about this before your first class, you can buy padded shorts or a gel seat to fit over the saddle on the bike at the studio.  However, we recommend at least trying the ride gear-free for the first few sessions.

Another beyond basic fact: the pro indoor cyclers will have special shoes.  “Spinning” shoes are shoes that attach to the pedals of the bikes in your indoor cycling studio.  While you may want to invest in these special shoes after a few rides, save your money until you have settled on a studio you love.  The type of shoes required can vary from bike to bike and studio to studio.

First Day of Class

While we hope these tips leave you feeling empowered to conquer your first indoor cycling class, we still urge you to get your first class early to introduce yourself to the instructor.  In addition to getting help setting up your bike, arriving early will ensure that you get a seat.  Spinning® classes tend to fill up quickly.  In fact, it’s worth calling your gym to see if they take reservations for the popular class.  (Yes, indoor cycling really is as popular as your favorite restaurant on a Friday night).

What tips will your indoor cycling instructor share?  Your bike will have a few knobs which will allow you to make adjustments to seat and handle bar positions.  The instructor can help you assess your form as you test out your bike. Waiting for another newbie to get set up? Find your hipbone and adjust the seat to this height.

While this trick is not fool proof, it should get you fairly close to the proper height. You’ll know you’ve set your seat height correctly when your legs can extend during the ride without causing your knees to lock up.  The handle bar position will be about even with your seat height or slightly higher.

Finally, there’s the resistance button.  On some bikes it will be a lever and on others it will be a knob.  Adding or taking off resistance helps bring the outdoor cycling experience to your studio.  Once you’ve set the resistance that matches your current training level, you’ll increase resistance to simulate hills and other terrain changes.  To stop the bike you’ll either push or pull on the know or lever.  Make sure you know which direction to move the knob before you get into your ride!

Indoor Cycling Terms and Positions

While your instructor should review indoor cycling lingo, we’ll go over the key terms you’ll heat so you’ll be prepared for your ride.   One of the first words you’ll hear is “saddle,” which is just another term for your seat.  Later in the ride you’ll hear your instructor tell you to get “out of the saddle.”  This just means to lift your butt up as you would on an outdoor bike while climbing a hill. Although, you can pretend you thought it meant to leave if you’re having second thoughts at this time in the ride.

Throughout the ride you can expect your instructor to have you check your speed.  He or she will likely ask you to do a cadence or RPM check  (Revolutions Per Minute).  If you have a fancy bike, the RPM count will show up on a screen attached to your bike.  Otherwise, you’ll have to do a manual pace count that the instructor will lead.  For general spinning (flats and warm-up/cool-downs) 80 RPM is the average pace.

If you are climbing a hill, the pace will lower to around 60 RPM near the top.  Sprinting will bring the pace up to around 115 RPM.  More experienced outdoor riders may get their RPM higher.  Come back to class another time and you’re also likely to notice a difference from bike to bike on how fast you can get at a given gear so don’t worry too much about always being at gear 10 during a flat. Instead, follow your instructor’s lead and make sure you are never bouncing to the music. You should be in control of your bike at all times. Bouncing is a sign that your resistance is too light and the weight of the flywheel at the front is controlling you.  Don’t make this rookie mistake! Control your bike and your workout. Save the bouncing for the nightclub or Zumba class.

Once you have started your ride and warmed up, you’ll encounter various drills and cycling techniques. Each one will require a different cadence or speed (the RPM value) and specific hand positioning.  For a flat section of your ride your hands will rest lightly in the middle of the handlebars closest to you. Do not lean over the handles or reach for the furthest of the bars.  These are used for standing positions.

The outer handlebars are for “second” position on the bike. Move your hands here for a “jump” or standing climb.  Jumps are sections of a ride where you stand up for 10-30 seconds and then sit down and repeat this sequence.  A standing climb is just what it sounds like. With a higher resistance you’ll stand up as if you are nearing the top of a hill. Gripping the furthest handlebars and leaning forward, you’ll finally move your hands to the third position.

After Class

After class thank your instructor and continue to drink water! You will sweat a lot during this intense cardiovascular workout.  Your instructor should lead you through a stretching routine at the end of class. If he or she does not, make sure to stretch on your own for a few minutes after class.

Think about how your ride went while cooling down.  Did you go at your own pace? Were some segments of class or instructions easier to follow than others? Think about what you personally want to work on during your next class. This way, you’ll always be improving your ride and fitness level.  Who knows, maybe one day you’ll even beat your Spinning ® neighbor to the finish line!

Have you tried an indoor cycling or Spinning ® class in the past? Planning on trying your first class? Leave us a comment in the space below with your thoughts. Did you find these tips helpful? Share them with a friend and invite them to brave their first time in the saddle with you!

No one can dispute the benefit of running in general, whether it be on the treadmill or out on the roads:

• Improves blood circulation
• Increases the speed of your metabolism
• Reduces the risk of osteoporosis(through increasing bone density)
• Reduces stress levels by releasing endorphins in to the body
• Can reduce body fat levels
• Reduces cholesterol
• Improves overall fitness
• Reduces the risk of injury

The list is long, and wherever you run, there will certainly be benefits. However, pounding the treadmill just doesn’t seem quite as good as taking to the road, and here is why:

Variation of route – When you leave your house, you have an almost infinite number of routes that you can take. If you feel like a longer run, then you can make the route longer very easily, and once you commit to a longer route then you have to carry on; unlike a treadmill where you can press the ‘stop’ button if you get bored. In the long run this can make a big difference. If you’re feeling like a challenge, then you can select a route with a lot of hills. If you want a gentle recovery run, then you can choose a short route that is flatter.

Cost – Arguably the best aspect of road running is that all it costs you is a pair or running shoes (that you would still need with a treadmill anyway). You have everything you need on your doorstep and can create great custom runs to fit your training plans. Your other alternatives are buying your own treadmill or joining a gym; both of which are pretty expensive.

Different surfaces – A treadmill is a treadmill, and not much can be done about it. Running on the road or outdoors opens up the possibility of running on different terrain. If you’re lucky enough to live near a beach, then running on the sand opens up a new challenge for your body. Cross country is another excellent variation that helps with balance and coordination as the surfaces can often be unpredictable, this is great at reducing your risk of injury as your muscles become more flexible and accepting of rough terrain.. The surfaces can be softer, which is good for post injury rehabilitation.

Escapism – With such a fast tempo around everyday life nowadays, it can be hard to ‘get away from it all’ at times. Running in the fresh air whilst listening to your favourite playlist (or even taking in the natural sounds of your surroundings) can be very relaxing and enjoyable; almost to the point of forgetting about the exercise you are doing! With the hectic world we live in seemingly all around us, sometimes being able to escape it and have some quality ‘me’ time is needed, and running can often provide this.

Weather – another form of variation that can help make a workout less monotonous is the weather. Running in the rain, sun, wind or cold can add a new dynamic to your run, ensuring it remains interesting and challenging. Just make sure you are dressed appropriately

Readiness – it is easy to make excuses as to why we can’t do something, but putting on your running trainers and getting out the front door reduces the excuses you can have.  You have it right on your doorstep and it can take as little as 20 minutes to get a decent workout.

Practicalities – running sometimes just makes sense. If you’re struggling for motivation, try adding a reason behind your run. Maybe you run to work, run to your friends house, or even run to the local post box to post a birthday card. Running for a reason further reduces your chance of talking yourself out of it

There are a lot of reasons to choose road running over the treadmill, but there are also good points for using a treadmill and these include:

• Information Displays – check your speed, distance travelled etc
• Customisation – increase the speed, gradient or time easily
• Measurability – you can track your calories, and measure against previous work-outs easily

Both are better than not running, but the variation and natural benefits of running outside seem to outweigh those of running indoors on a treadmill. There is a lot of debate about whether road running or running on a treadmill burns more calories, but it is difficult to measure. The customization aspect of treadmill running means that you have the potential to make it more challenging than road running, but the fact that the treadmill assists you (the rearward motion of the belt) could counteract this. All in all it is tough to establish, but the benefits of running outside seem stronger than running on a treadmill.

What is your opinion?
Do you like running on a treadmill or on the road? let us know and get involved with the conversation

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