Fitness for Girl

Monday, February 16, 2015

5 Ways to Avoid Burning Out on Your Run

The best part: You don't have to train more. You just have to train smarter. Here's how.

Start Really, Really Slow
On your long runs, follow the example of the world's top distance runners: "These guys like to start their runs barely jogging," says Andrew Kastor, coaching director for the L.A. Marathon and head coach of Asics Mammoth Track Club.

Apply the "rule of thirds" strategy to your next run. Consider the first third your warm-up; you should be able to comfortably carry on a conversation at this pace. In the middle, increase your tempo to goal pace. And for the last third, maintain your speed or step on the gas. If you can't do either, then you're still starting too fast, says Kastor.

Your heart rate monitor is a great tool, but it may not tell you much at mile 12. That's because your body becomes more efficient the greater the distance, so your heart rate may not fluctuate even as you speed up, says Kastor. You're better off finding your perfect pace by feel, not numbers.

(And if cramps are what's slowing you down, here's .)

Change Up Your Route
If you jog the same path every time, it doesn’t take long before boredom and frustration can kick in.

"You'd be surprised at how many of us run the same four or five routes all the time," says Ian Torrence, assistant running coach and ultramarathon guru for McMillan Running Company. "We start racing them, trying to better our times. This is an unproductive, unhealthy cycle."

But a change of scenery can do wonders for your motivation. Use Mapmyrun.com, Garmin, or Strava to find other routes available in your area. Make it a point to add at least one new one into your routine every two weeks so things stay fresh. And if you’re always on the roads, look for nearby trails to explore, as well.

Don't Bite Off More Than You Can Chew
If you're training to run longer distances than you ever have before, make sure you don't do too much too soon, says Andrew Lemoncello, professional runner and coach at McMillan Running Company. Your muscles and joints might not be ready to handle that much pounding yet, leading to injury, says Lemoncello.

The key is to build up slowly, maybe starting with 10 miles a week over three runs. Then limit yourself to no more than a 10 percent mileage increase each week so that you reduce your risk of injury. If you're feeling extra sluggish on a certain week, maintain that training level for two to three weeks before bumping up another 10 percent. It's a slow process, but it's one that works.

For the perfect routine, check out .

Friday, February 13, 2015

How to Strengthen Your Bod AND Relationship at the Same Time

Working out with your partner can be annoying. He might hate when you tell him to "push harder," and you get mad when he thinks certain moves should be easy for you. So to find out how you can keep coed workouts fun instead of a battle of the fittest, we asked celeb personal trainer Ashley Borden, author of , for her advice. Read on for ways to avoid common gym-time pitfalls with your S.O. and to find out how working it out together can actually improve your relationship. Get ready for a sweaty, sexy time.

Even the Playing Field
You know how you kind of just want to scream when he does more pushups than you? “Although competition during a workout works for some couples, it can be frustrating when one person is stronger or faster than the other,” says Borden. The best way to prevent resentment is to choose a workout that puts you both on the same level, she says. The first way to do that is to take a class that neither of you has done before or one you’re both not particularly good at. Borden says this allows you to progress at the same time, which helps crush that frustration. “When you learn together, no one feels like they're behind,” she says.

Another way to eliminate the competitive factor and work together with your partner in crime is to train toward a common fitness goal. For example, Borden says that if you and your S.O. are both fairly good runners, you might try following a training plan for a race together.

What about if you and your partner are at different fitness levels? You can totally eliminate either of your insecurities about going too fast or too slow by doing time-based interval training, says Borden. By doing as many reps as you can for an allotted amount of time, you’re both working as hard as you can without have to go at the same pace or even count your reps.

RELATED: Working Out With Your Significant Other: Good or Bad Idea?

Be a Cheerleader, Not a Coach
The best way to figure out what kind of encouragement annoys the crap out of your partner is to ask, says Borden. She recommends having a conversation about the ways you both like to be motivation. For example, maybe he would rather have you tell him how great he’s doing than yell at him to “give it everything you’ve got.” It’s also possible that he doesn’t want any pep-squad action at all, she says. Whatever the case, let his preference be your guide.

If he doesn’t mind a little verbal support, make sure you sound like his number one fan and not his trainer, says Borden. “Whatever you do, don't correct them during the work out,” she says. “You never want to tell them that what they're doing is bad or wrong.”

RELATED: Work It Out Together

Keep Your Eyes on the Prize
While getting your gym on together is totally a bonding experience, you can amp up the relationship-building power of your sweat sessions by rewarding yourselves for keeping up the hard work. Borden suggests coming up with a mutual prize for sticking with your routine. Whether it’s a couples’ massage or a weekend away, you’ll strengthen your bond by working as a team to earn a reward that you’ll enjoy together.

RELATED: Couples' Workout Moves That Make You Feel Closer

Thursday, February 12, 2015

So About That New Report That Says Jogging Too Much Is Dangerous...

By now, you've probably seen reports in the mainstream press about in the . Using data from the Copenhagen City Heart Study, the research looked at mortality rates in sedentary people and runners. Two takeaways widely reported are that those who reported the most (and most vigorous) running died at a greater rate during the study period than those who ran less, and that, as many media outlets have put it, "fast running is as deadly as sitting on the couch," more ambitious runners "are doing themselves more harm than good," etc.

Is this true? Here are a few things to keep in mind.

First, , the study uses a very small sample size for its analysis of varying mortality rates among runners.

You needn't take Hutchinson's word that the sample size is so small as to probably be insignificant. makes the same point. The editorial also questions the study authors' "somewhat arbitrary categorization of doses of jogging." It's also worth bearing in mind that the participants' running volume, frequency, and pace were self-reported.

In addition, the study's findings have only to do with mortality during the study period. Many mainstream articles, however, have broadened the conclusion to suggest more ambitious running is of equal health benefit to being sedentary. Such claims ignore the wealth of data that show that, while many of the health benefits of running accrue at modest amounts of mileage, in many studies, higher-mileage runners gain more benefits.

We at don't think this one study is reason to change your approach to or appreciation of running. As Hutchinson has written, there's obviously a threshold at which more running stops being beneficial, and a second threshold at which more will worsen your health. But there's no consensus on where those thresholds are, and there's scant evidence they're at the low levels of mileage described in the new study.

Are You Doing This Dumbbell Move Wrong?

The next move we're helping you master? Dumbbell step-ups, which tone your glutes and hamstrings in a super functional way!

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Do This Exercise for Jiggle-Free Arms

Seated Dumbbell Overhead Triceps Extension: At first glance, you might think this move sculpts one single muscle. Sorry, lady, but you'd be wrong. This exercise works your triceps, shoulders, and core at the same time. Impressed? Just wait until you try it! Work this bad boy into your routine this weekend.

SO…ARE YOU IN?!

Turn an Old T-Shirt into a Cute New Gym Top with This Video Tutorial

The first thing you notice when you take one of 's indoor cycling classes at ? Her workout outfits are anything but basic. She has her favorite places to shop for get-sweaty gear ( and ), but that's not the only key to her unique fitness style; customization is also crucial. So we were beyond pumped when Arzon said she'd let us in on how she turns old T-shirts sitting in the back of your closet into something you're actually excited to work out in (it's one of her go-to style DIYs). The video team at Peloton filmed her demo'ing the step-by-step. Check it out:

Want more fitness wear inspiration? Check out and .

RELATED: Look Cute at Brunch or Boxing Class with This Double-Duty Outfit

The Right Way to Do Lateral Lunges: Watch the Video

Now: Get ready, get set, and lateral lunge with proper form!

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