Ever wonder what to wear for your outdoor run? Running expert and SureFiz trainer shares her favorite gear to help you run your best no matter the weather!

Running is a very basic sport for weight loss that many people can do easily and rather inexpensively, but it does come with some initial cost if you want to feel comfortable and running your very best.  Running outdoors requires a bit more equipment, as the seasons and weather changes will affect choice of gear.  SureFiz trainer and avid runner Jenn Ryan shares her top picks and tips for running in a variety of climates.

• Hat or visor–A good lightweight running hat can be the best choice, especially for women with long hair.  The hat can hold in stray strands, helping you focus more on your run and less on the messy hair in your face.  On hot, bright sunny days, a visor can be a good alternative to a hat because it will allow for the heat to escape your body while still keeping hair out of your face.  Some people prefer headbands to keep hair in place, and there are a fair amount of headbands on the market that are designed to cover your ears in colder weather.

• Headphones–A good set of headphones is extremely helpful to keep motivational tunes, your favorite podcast or an audiobook in your ears and keep you moving when the miles get tough.  Bluetooth enabled headphones are well worth the extra money, as they will eliminate the annoyance of having wires swinging around while you run.  There are a number of different types from ear buds to full noise canceling over the ear headphones, and it really depends on personal preference.  Go with what is most comfortable for you, and don’t be afraid to spend some money.  With headphones you truly get what you pay for and it can be really frustrating to mess with bluetooth connections when you’re trying to run.

• Sunglasses–When it’s a bright and sunny day with the sun beaming down at you or right in your eyes, sunglasses can help protect your peepers.  In this scenario, the cheaper the better.  Jenn recommends finding the cheap pair that was given in a goodie bag at a seminar or some from the Dollar Store.  The cheaper pairs are much more lightweight and you won’t be disappointed if you set them down, drop them or lose them on a run.

• Running tops– In warmer running climates, lightweight slightly fitted tanks are best.  Wearing lighter, brighter colors is also beneficial for a few reasons-mainly to keep you visible to cars and to attract less heat.  In cold climates, a lightweight long sleeve dri-fit top can keep you warm and wick the sweat from your body once you’re a few miles in. Jenn also recommends a half zip top to further control body temperature-fully zipped at the beginning of your run, and you can unzip after warming up.  In extremely cold winter weather, a nice puffy vest can be worn over any top, keeping your core temperature warm and comfortable in wind, snow or rain.

• Sports Bra–For women, a good quality sports bra is a must.  Keeping yourself supported and comfortable for the longer mile runs is extremely important.  Many brands offer great products, but checking with your favorite department store is a good place to start.  Some popular sports apparel brands like Lululemon, Nike, Adidas, and Fabletics all have an array of styles and support levels for any body type.

• Deodorant– The main goal and purpose of deodorant is to help with body odor and underarm sweat, but it can also be a valuable tool for chafing.  Anytime you run extra miles, especially in the warmer summer months, you risk chafing in areas of the body that run together.  Simply rubbing deodorant over those spots can help reduce uncomfortable chafing.  Another option is a product called BodyGlide that produces a similar effect.  

• Armband–An armband is a great place to store your phone, key, gym card or ID while you’re running.  There are many different options and sizes available depending on how many things you need to store while running.  Many running stores or larger box stores carry a variety of armbands.

• Pants or Shorts–In warmer summer months you may find it more comfortable to wear shorts or crop leggings.  There are ranges of shorts from compression and form fitted to loosely fitted, and it depends on comfort level.  Some people prefer full compression while running and others are bothered by tightly fitted clothing.  Regardless, you should find a nice dri-fit fabric that wicks away sweat and water to keep you cool.  In colder, winter months a full length legging for men or women will help keep body heat warm when the outdoors is frigid, windy and rainy.  For women, finding a legging that has pockets can come in handy for extra storage.  For men, there are many styles of lightweight leggings that can be worn under running shorts to help keep the legs warm.

• Socks–A lightweight, comfortable pair of socks is best.  Many athletic companies such as NIke, Puma and Adidas have great options designed to support the foot and stay in place during exercise.  If you struggle with foot pain during any of your workout or fitness programs, you’ll want to invest in compression socks to help support the foot when running.  

• Shoes–A good pair of running shoes is extremely important in supporting your foot.  Jenn Ryan states, “It’s more expensive to pay for physical therapy for your injuries than to invest in a good pair of shoes”.  No name brand is the “best” brand for running, Jenn says.  The best recommendation she gives is to find a running store near you where you can try a few different pairs, test them and choose the best fit for your foot, gait and arch type.  If you can’t make it to a store, many stores have online tools to help you determine your best shoe type.  

• Fitness Tracker–This is a must have! Fitness trackers are  not only helpful for running but for many aspects of your weight loss program.  Fitness trackers in smart watches have become incredibly popular and there are many brands on the market, including Apple, Garmin, or Fitbit.  They can also track steps, monitor heart rate and send you alerts and notifications should you choose-which are all helpful along your weight loss journey.  Some of these items also contain GPS for running, so definitely do some research to find the best fit for your needs. 

• Other accessories–There are some accessories that you might find helpful through your running weight loss journey, especially if you tend to be a bit more injury-prone.  Calf sleeves or compression socks can help with a range of issues, such as ankle injuries, knee pain, shin splints or calf strain.  Another item that can be extremely versatile in helping with soreness or injury is kinesiology tape.  The tape can help anywhere and be used in a multitude of ways to help.  You can check out YouTube for tips on how to use the tape for your specific injury or need. 

These items and accessories are all great for running, but not ALL items are necessary for running and weight loss.  It may take some time of hitting the pavement to test things for yourself and find what works best for you.  No matter what you use, be proud of yourself and this weight loss journey.  You are amazing and can reach your goals!  Be sure to visit our website at SureFiz.com regularly for more diet tips, workout plans and helpful resources.    

Have you always wanted to run longer miles, but didn’t know where to start?  Here is some simple, helpful advice to run farther, stronger and longer miles in no time.

Running has long been a favorite sport around the world, as well as a great way to burn fat and get fit.  It is free, accessible to anyone and easy to do for anyone who doesn’t have pre-existing health conditions preventing them from high impact exercise.  But even if you don’t run or haven’t had much experience with adding miles, you can reach those goals with some simple tips.  SureFiz trainer and health coach Jenn Ryan has run over 40 races in her career, spanning from the 5k to the full marathon, and she offers some advice to any runner who wants to expand their mileage and get stronger at running long distances.  

Benefits of Running

Running offers many benefits to the body and your overall feelings of wellness.  Here are a few of the main benefits you can see as you begin to run and increase those miles:

• Increase health-running can help boost your immune system and can help boost lung function, raises levels of good cholesterol and improve cell function

• Strengthen your knees-Although many people believe running is bad for your knees, running has actually been shown to improve strength in the knees and the joints.  Along with a strong cross-training program, you can see great improvement in knee strength by adding some running.

• Improves feelings of confidence-Running is a great way to boost your overall confidence. Especially if you train for a race.  The feelings of crossing that finish line are unmatched-you will feel like you can conquer the world!

• Fight Depression-If you’ve ever heard the term “runner’s high”, this is where it comes from.  Running increases endorphins and can help fight feelings of sadness and depression.  It is felt more after the first few miles though, so make sure you get past the first mile or two where it feels challenging, and the reward will be very sweet.

How to Start Running

If you are a beginning runner, don’t be afraid to start.  It can be as simple as lacing up your shoes and getting out the door. Here are a few tips I have for anyone wanting to start running, no matter your current fitness level:

• Make a playlist: Have some good music that pumps YOU up, no matter what it is.  I have clients who listen to a range of music from heavy metal to Disney soundtracks-no one else hears it but you, so find what you like and make a list!

• Have good shoes: They might seem expensive but it’s much cheaper to invest in a pair of good running shoes than to pay for physical therapy when you have a running injury.  

• Start small: Begin with a low mile run/walk.  Plan on jogging or running at a comfortable pace for you, and go for a minute.  Then walk for 30 seconds. Repeat for one to two miles.

• Relax: Keep your shoulders pulled down and back, make sure you aren’t holding any tension in your neck, relax your body.  This will also help cut down on injury possibilities.  

How to Increase Mileage

If you are a seasoned runner but haven’t ever tried to push your distance, or a novice runner who wants to increase mileage, these tips are for you.  With a little planning and attention, anyone can run farther, stronger and without risking injury. 

• Run at least 2-3 times per week-Practice makes perfect in anything, including running.  If you have a regular schedule you will get better and stronger.  

• Vary the lengths of each run-you don’t need to run the same distance every day.  Varying the lengths of each run will help with speed and endurance. Choose one day a week for a longer run and use the others for shorter distances.

• Increase by one mile for your long run-The best way to get more efficient at longer distances is to gradually add.  Each week, add one mile to your long run until you reach your distance goal.  If you are adding too quickly, you can add a half mile a week or one mile every two weeks. 

• Cross Train-Cross training will keep you from overtraining and risking a running injury.  The best way to cross train is to incorporate full body strength/resistance training, and other forms of cardio such as biking, swimming, walking and HIIT interval training.

• Speed train-To become faster and more efficient in your running, one of your shorter runs during the week should be focused on more speed work.  If you’re using a treadmill this is very easy to do, as you can adjust the speed easily.  If you are running outside, a fitness tracker or running app can help you know your speed so you can adjust it accordingly.  Try to aim for intervals of 30 seconds to a minute where you push your threshold and run faster, then slow down for a jog or walk and repeat.

• Take time to stretch-Many runners and fitness enthusiasts fail to stretch enough or any at all.  Make sure you carve out 10-15 minutes after each run to stretch your hamstrings, quadriceps, calves and hip flexors.  These muscle groups get a lot of work during your run.

• Choose a rest day-Don’t forget to rest!  The body recovers and repairs on rest days, so allowing 1-2 days a week will ensure that your muscles can adequately heal before you hit the road again.  I usually recommend that runners take their rest day the day after a long run, as the longer miles will tire out your legs more than shorter runs.  

Running offers many benefits, physically and emotionally. Anyone who wants to run more can do so fairly easily. No matter who you are or how much you are running right now, adding mileage can be done safely and consistently if you follow these steps.  And remember to fuel properly, hydrate before and after, and always listen to your body.  If you are adding miles too quickly, you can risk overtraining and injury.  Take care of your body through the miles and you’ll reach your goal no matter what it is.  Happy running!

Fasted Cardio has become a buzzword in recent years in the fitness world, but what is it really? And can it be part of an effective weight loss routine?  Overall, a simple definition of fasted cardio is a cardiovascular exercise that increases your heart rate sufficiently after depriving the body of food for longer than 8-12 hours. Most often this involves a first thing in the morning workout, as that is commonly when people skip meals for this length of time.  Many athletes and avid gym-goers use this technique to increase their potential fat burning capacity.  

What Does Science Say About Fasted Cardio?

The concept behind fasted cardio has to do with fuel storage.  When a person has fasted overnight, the body doesn’t have fast energy (food) or quick reserves ready to go.  Because of this, the metabolic system has to tap into fat storage in the body, and supporters believe that this leads to higher fat burn and overall weight loss.  But what does science say?  According to Women’s Health, “a meta-analysis from 2018 found that eating before a workout helps people perform aerobic work for longer than in a fasted state, though skipping a snack pre-workout could potentially have some metabolic advantages”.  Other studies have found similar results and led to some inconclusive answers for those seeking fasted cardio in their weight loss.  Brad Schoenfeld, PhD, C.S.C.S, a graduate program director of human performance and fitness at Lehman College states that an “important note to consider is how your body uses fat.  First, there’s fat oxidation,which means actually burning fat.  And then there’s fat breakdown, where fatty acids get released from fat cells and then move throughout the body.  It’s questionable whether fasted cardio actually works to burn more fat, even if it does break it down.  And those fatty acids are just returned back to fat cells for storage”. 

What Does This Mean for a Workout?

One thing to keep in mind is the variability of workouts.  A short, 30 minute elliptical session needs a lot less fuel than a 20 mile marathon training run.  Trying to fast before cardio with a long training session ahead could lead to low performance, lack of energy and endurance or even digestive disturbances if too much depletion happens too fast.  And many people find it to be very exhausting.  It can be hard to put full effort forward in any routine when the fuel tank is running on fumes.  

There are people on both sides of the fence when it comes to fasted cardio.  Some love it, some hate it.  With inconclusive evidence proving that it actually aids in overall fat loss, the bottom line is to go with what works for you.  There are people who simply cannot have food in their stomach before a workout due to stomach sensitivity, so in those cases trainers recommend eating at least 1-2 hours before a workout.  This gives the body adequate time to process and breakdown the foods eaten without causing gastrointestinal distress.  The calorie amount depends on the length and intensity of the workout, but in general a small meal or snack consisting of 1-200 calories will suffice.  Some good pre-workout snacks could be a banana, a small piece of wheat toast with 1 tablespoon of peanut butter, 1 cup of grapes, a small handful of almonds, etc.  These foods all fill the body with necessary nutrients and give the body enough fuel to power through a tough workout session.  

Weight loss programs, trends and diets can be challenging to understand, especially with how much information is available.  SureFiz can help!  Our intuitive weight loss program can help you with goal setting, redirect your path with our “GPS of weight management”, and give you advice along the way! Be sure to check us out  and join our SureFiz team to see your results grow and weight loss success happen!