Worth Repeating: Indoor Vs. Outdoor Walking/Running

The weather has been just lovely the past few days in Toronto.  The perfect weather to walk or run outside, which I have been fully taking advantage of.  

However, I know that the cooler, darker weather is just around the corner and many of you will be taking your runs/walks inside so I thought this post comparing indoor and outdoor running/walking might helpful.  Enjoy!



Indoor (Treadmill) Walking/Running

Pros

• You can do it any time (if you have one in your home) and it very private
• You can walk/run in all kinds of weather (however, you may still need to get to the gym)
• Provides some cushion to support the knees
• Can provide a challenge if you are used to outdoor walking/running
• Equip with tools such calories burned, pace, incline and decline (on some models)
• Are able to read or watch TV during your workout, which can be a motivator

Cons

• Can be a costly investment
• Not as convenient if you don't have one at home and are unable to get to the gym
• Walking or running in place can get boring for some people

Outdoor Walking/Running

Pros

• The fresh air and exploring the wonderful places in your neighbourhood
• Can be a challenge if you are used to treadmill walking/running
• Able to run/walk with a partner or as a group
• It is free, with no line ups or waiting for equipment
• Achieve a greater feeling of accomplishment (this one is hard to explain, it is like you have actually "been" somewhere)

Cons

• Can be weather permitting (although many people get out there, cold, rain or shine)
• Easier to lose track of time as the numbers are not right in front of you
• Not very private

Time for you to weigh in!  Indoors or outdoors and why? 
Do you find one harder than the other?



Stay Healthy,
Tracy

60 Minute Workout: Outdoor Circuit

I love it when the days are longer.

Whether you like to workout early in the morning or later in the evening, you know that (most of the time) you will still be greeted with some glorious sunshine.

It is no secret that I prefer to exercise in the fresh air.  After a walk or run, I often go the the local park with a resistance band in hand and do some strength training.  I do this with my clients too and there is just something about being outside that makes them work a little harder. :)

I hope this workout inspires you to work a little harder too.  You can do it two ways:

1. Plan your route so that there is a park along the way and bring your band.  Half way through the run/walk, stop at the park and perform the strength training exercises. OR
2. Complete your run/walk and do the strength training when you get back in your yard or a park close to your home.

As always, check with you doc before you begin any exercise program.

45 Minute Workout: Cardio Blast

I miss running.  There, I said it.

As many of you know, I sprained my ankle just over a month ago. Although it is steadily getting better, I am being overly cautious as I don't want to put myself in a position where I might twist it again.

I am truly amazed how much I miss running given my love/hate relationship with it.  Hopefully, I will get into some physiotherapy soon and see what they suggest.  In the meantime, I will keep hitting the pool and walking my little heart out.

I could also do today's workout.

This calorie torcher requires very little equipment and space, is intense and guaranteed to make you feel like a million bucks when you are done.

As always,. check with your doc before you start any exercise program.

Friday Favourites: Music for Walking/Running

I am a big fan of music and fitness.

Music moves me, relaxes me and motivates me.  In fact, I find it really challenging to exercise without music. Especially running.

I know not everyone feels that way.  You may find music distracting or perhaps you just want enjoy those few minutes of quiet time and reflection as it is might be all you get for the day (especially if you have kids. :)

For those of you who need to press "play" before you hit the streets (or the treadmill), here are some of the tunes I have been listening to lately.

For Walking

Friday Favourites: Running Essentials

I went out for my first run this week in what seems like months.  It felt awesome.  I fall in and out of love with running and an extended break is just what I needed to get the passion back.

As I was putting on my many layers of clothes and getting ready to head out, I realized that there are a few other things that I need to have with me to make my run a great one.

So, today I share with some of my favourite outdoor running essentials.

Friday Favourites: The Best of 2011

Travelling around the blog world, I have seen a lot of "Best of..." posts this past week.

I actually really like these as it reminds me of some great recipes and tips I may have forgotten or introduces me to other posts I may have missed all together. I like them so much, I decided to do one of my own.

2011 has been a slice, but I am looking forward to 2012 and all of the new possibilities that it may bring. (Stay tuned for my new inspiration board next week!)

For now, here are a few of my favourite posts from the blog this year.

30 Minute Workout: Run Interval

 Whew.  It has been one whirlwind of a week.  So glad to have a few days off for Christmas.

I am also glad to finally get in an outdoor run tomorrow.  It has been way to long since I have been out and the weather has been just about perfect for running.

As I have mentioned before, I fall in and out of love with running.  I am also more of a walker/runner.  I tend to do sprints of running as I find it more fun and challenging.

There are many great apps and programs out there to help you with your intervals.  If you are a beginner, I would suggest starting with 4 minutes of walking and 1 minute of running.  As you progress, you can play with this ratio (3:2, 2:3 etc.)

Today, I thought I would share with you one of my favourite running intervals (and some tunes to keep you motivated).  You can do this on a treadmill or hit the streets.  The choice is yours! 

Why I (Temporarily) Broke Up With Running

I actually hit the streets yesterday and went for a run.

I absolutely love the fall weather for exercising outside.

If you have been following my little blog (or Dailymile, Twitter or FB), you may have noticed that my walks/runs were becoming fewer and far between.

I have just found in the last few months that I haven't had the passion for running (as I mentioned in my post about Changing Your Exercise Routine).  I have just been interested in doing other things like swimming and Turbo Fire.  Over the course of a year, I went from walking everyday to maybe once a week.

My 3 Favourite Running Blogs

I have finally admitted that I am a runner.  However, I have found myself looking to other activities lately to add some variety to my workouts, like Turbo Fire and Aqua Fitness.

I still like to run, just not as often as I used too.  I go through phases when it come to exercise and I am sure the time will come when I will be running more often.

That being said, I still like to read blogs about running, training and races.  Here are a few of my faves for your reading pleasure.

Is it Time to Change Your Exercise Routine?

Yesterday, I ran outside.

Indoor Vs. Outdoor Walking/Running

A gorgeous day today, absolutely perfect weather for an outdoor run.

Speaking of running, I tweeted earlier this week that I set foot on the treadmill for the first time in years and I have to admit, it wasn't so bad.  I still prefer to be outside, but I actually found it tougher than my outdoor runs.

This got me to thinking about the reasons why.

It could be because my body is very used to my outdoor route and the feel of the pavement.  It could also be that I was doing much more hill work.

The feeling of the treadmill is very different, and I think I am going to start incorporating it into my weekly regime as a way to mix up my workouts.
(I am as shocked as you are:)

With that in mind, I thought I would put together a quick post comparing indoor and outdoor running/walking.

Indoor (Treadmill) Walking/Running

Soak Up Some Healthy Sunshine

I tried it!

Resolutions Revamped

Happy April!  Did anyone get fooled this morning?

It is a sunny start to the month and time to reflect on those New Years Resolutions (you didn't forget about them, did you?)

Tips for the Novice Runner

It is official, I have been a runner for 9 months!

As part of my confession, I mentioned that I am still an interval runner and that works for me.  I do have a goal of running 5k without stopping and I will get there with time.

Running for me has always been a challenge, but I am sticking with it and happy that I am.  I have a had a few requests from some newbies about getting started on a running programs.

Here are some quick tips that I hope you find helpful.

Just like Paige!

Choosing the Best Cardio Equipment

Most of you know by now that cardio equipment and I are not very good friends.  Sure, we have to get along from time to time, but I much prefer to take my workouts outside in the form of walking, running and swimming.

That being said, I know many of you hit up the cardio a few times a week and I thought I would give you the lowdown on how to choose the best equipment.

So the burning question is:  Which one is the best choice?

Answer:  The one you are going to actually use.

I could go on about how treadmills are better as running, by nature, is a high-intensity activity and therefore, you will burn more calories, get a better workout etc.

The truth of the matter is that dreadmill will do you absolutely no service if you hate to run and use it to dry your laundry.

That is just money down the drain.

Going Vegan, Day 6: Food and Fitness

We are in the home stretch of the challenge and have I realized that being vegan doesn't necessary make you healthier (check out Stephanie @ Lunges and Lunch for a great myth busting post).

However, I believe that the goal of most people who practice veganism is to live a balanced, mindful and healthy lifestyle.

In my preoccupation of all things food this week, I have left out a very vital component of living this balanced lifestyle:

Exercise and how it is affected by making changes in your diet.

Here is what I have noticed:

Source

 

I have been experiencing some nausea, which has made intense exercise tough.  I think this it due to the drastic and sudden changes to my diet.  I liken these changes to that of a detox (which is what this essentially is).

Some experts believe that the body is releasing more toxins as it tries to clean out our systems and as a result, we may experience some unpleasant side effect such as, upset stomach, constipation and fatigue.

Lesson:  Listen to your body and don't push it (that sounds familiar).  This may be a good time to practice yoga or go for a light stroll after dinner.

Source

For the few days that I did hit the road this week (I am a runner, after all :), I found that I had to add a lot more fuel to the fire (read: I am hungry all the time) to give me the energy to get moving.

A possible reason for this is that when you are eating better food, your body is able to use it more quickly and efficiently.  As a result, you need to eat much more to sustain your active lifestyle.

Lesson:  It is okay to eat more and more often.  Have lots of healthy snacks ready to go when hunger hits, so you are not tempted to reach for the fruit loops (which, as Susan pointed out, are indeed vegan).

Has food made you feel any different this week? How does diet affect your exercise routine?

Stay Healthy,
Tracy

Confessions of a Runner

I always say "runner" with hesitation, as I don't really consider myself a runner.  I think it is because we often define a "runner" as someone who is hardcore - they go for 20k runs, compete in every event and train constantly.

Am I right?

However, a runner is simply defined as "a person, animal or thing that runs".  I run, so I am a runner, I should embrace the title and from now on I will. :)

Many of you may recall my hate/love relationship with running.  I am presently in love with running, but I have some confessions to make.

• I am not very fast.  To be honest, I am not sure what my speed is, but I have seen the times of other runners and I am most decidely slow :)

• I still can't run 5k without having to walk part of the way so most of time I run in intervals (which is actually a great way to train :).  

• I haven't invested in some good running gear (not always necessary as I wrote about here, but can be important when you are dealing with cold weather.)

• None of that matters.  

 

Me after a run :)

Why?

Because I enjoy doing it.  Three times a week, I can't wait to get outside, feel the wind on my face and the quiet time with my thoughts.

I don't need to run a marathon, try and beat a record time or compete.  I run for me.  For my health and well-being.  Not for anyone else.

The lesson:  Chose and activity that makes you smile and do it for you.  I promise that if you love what you do, you will always be motivated to do it. 

What is your favourite activity?  Why?

Stay Healthy,
Tracy

Fitness is Free!

As many of you know, I do my workouts at-home.   I have said this many times before, but you don't need to join a gym, invest in fancy clothes or buy expensive equipment to get in your daily activity.

Exercise doesn't cost a thing.

Well, maybe a few hours of your time, some motivation and a little bit of sweat.

 Exhibit A:  This is an example of what I might wear for an outdoor run.  Layers of clothes I already own and 90-120 minutes of my time per week.  That's it.

Don't like running? (Neither did I, but I converted :).  How about a walk with your family after dinner?  Stair climbing? Skating? Skiing? You get the idea.

Exhibit B:  This is my workout room.  Now, I do have some purchased equipment, but you don't need it. You just need about 60-90 minutes a week.

See that chair?  Great for tricep dips. The floor?  Drop and do some crunches, push ups, lunges and squats.

  






Exhibit C: My iPod.  I am sure many of you have one and use it daily.

Why not download some free podcasts?  Yoga, pilates, stretching, you name it!  Great for working out and keeping you motivated.

What are your favourite free fitness tips?

 

Stay Healthy, 

Tracy

I (Do) Heart Running

My trusty running shoes.

As you may recall in this post, I talked about my dislike for running.  How I gave it the college go and it just wasn't for me.

Well, I may have changed my mind.  I am totally hooked.  I now understand what everyone is talking about.  The freedom, the "runner's high", the solitude.

How did I get there?

After I wrote that post, I realized that I still needed a way to work on my cardio.  I don't currently belong to a gym and I wanted to get outside and enjoy the fall weather, so I kept on trekking.  

I had always done a combination of walking and sprinting, but noticed over the past few months that I was running more than I was walking.  The clincher happened this last week.  I have been sick I was unable to run for a few days and I realized that I missed it.

Me, the anti-runner missed running?

I just had to admit it:  I like running and I am looking forward to the day when I can run 5k without walking.

I am not sure what changed in me.  Maybe I am more open to it?  Perhaps it is because running gives me a clear fitness goal?  Maybe it happened when I noticed a change in my body and energy levels?  All I know now is that running works for me and I am so glad I stuck it out.

What I said in my last post is still true, you do need to find and activity you enjoy.  I have learned to keep my mind open to different ways of challenging myself.  You never know, what you "hate" may turn out to be the best thing you ever did.

Have you every done a workout that you hate and now you love it?  Share away!

Stay Healthy, 

Tracy

No Gym? No Problem!

Source

"I don't have time to get to the gym."

Sound familiar?

Many people feel that the only way to exercise is at a gym. This is simply not true. I haven't worked out at a gym for almost two years.

Don't get me wrong, your local health club is a great place to get motivated and stay fit, but it is not your only option on the road to health.

I wrote this article a few years back with some ideas for an at-home workout. It includes basic exercises and inexpensive equipment that you can use anytime, anywhere.

Stay Healthy,

Tracy

P.S. How do you like the new look of my blog? Post away!