How to get out of that fitness slump

Two months ago, I participated in the Color Run – my first real 5k race. I wrote about the experience on Women’s Post and included some tips for first time runners.

What I didn’t talk about was how to keep yourself motivated once that initial race was over.

I originally signed up for the Color Run because I needed a change. My life was at a bit of a standstill and I needed to do something that would encourage a more positive outlook on

So without much planning and preparation, I signed up for the Color Run — and it proved to be exactly what I needed. I was running four times a week, eating better than usual, and I was much happier at work and at home. It was a struggle, but my friends and family supported me through it. On race day, I was incredibly excited and proud of my progress.

And then I took a week off to celebrate. And then another week to deal with medical issues. And then another week … well just because I didn’t want to get up at 5:30 a.m. to run. After about month of delays, I went from being able to run 15-20 minutes to being able to kind of jog/walk 10 minutes.

This is what inevitably happens during any health-related journey. You start off with the best intentions. You plan all your meals and you get up early to work out. You go on the Internet and print out as many inspirational memes as you can find. You do more activities with your friends instead of just heading to the pub for a drink.

But after a while, it becomes harder. You start to crave chocolate and a good sleep-in. You give yourself a weekend to celebrate your friend’s birthday and because you’ve been so diligent, you don’t bother thinking about the week ahead. Then, you become busy and tired, decide to order pizza three days in a row and end up eating a bag of marshmallows because you had a rough meeting at work and you deserve it.

Next thing you know, two months have gone by and your bad habits are back.

Or, is that just me?

So, what do you do? Do you try a new diet or a new fad? Do you give up entirely? I’m here to say: don’t do it!

Instead, take a weekend to re-evaluate your lifestyle. Take a look through some cookbooks and find some new recipes to try. Make a spreadsheet on your computer to help plan meals and then go grocery shopping. Don’t go overboard — just get what you need for the week. Then, add at least three workouts to that schedule. Reach out to your old support network and let them know that you will be back to your old routine.

On Monday, get up early for that run. That will be your new start. It’s okay if you aren’t as fast or as strong as you were a couple of months ago. Remember, there was a reason why you were so successful, and you can absolutely do it again. Take your time and start a new challenge. Then, you can work your way back up to where you are and surpass it! Also, don’t forget that it’s okay to allow yourself to eat a piece of chocolate cake — it’s all about balance, okay?

At the end of the day, it’s about making sure that you are feeling good about yourself. Everyone deserves to be happy and confident. In this day and age, where both work life and home life can get a bit hectic and stressful, it’s important to take time for yourself. For me, that means getting back in the game and going on morning runs. Who knows, maybe I’ll also get into yoga! What I do know for sure is that I’m not going to let this slump get me down. Are you?

What are you going to do to get out of that slump? Let us know in the comments below!

I ran my first 5k and it was colourful

Last weekend, I ran my first 5k race! Well, I ran most of it — but that’s not the point.

A month and a half ago I made the spontaneous decision to start training for the Color Run, a non-competitive course dubbed the “Happiest Race On Earth!” Every kilometre or so there is a “colour zone”, where volunteers pelt you with coloured powder until you can hardly see and breath. I figured it would be a fun way to get fit and challenge myself during a time in my life where everything seemed to stand still.

However, I didn’t realize how much of a challenge it would be. When I first started running I could go for about 30 seconds at a time before collapsing into a puddle of sweat and tears. After my first week I thought it would be impossible. I’m what society would consider a larger girl, and therefore I was experiencing a lot of shin splints and pressure on my ankles when I ran. I found the movement itself difficult and exhausting. There was no way that I would be able to run for 30-40 minutes straight!

But, I vowed I would at least try.

I trained using the app “Couch to 5k”, which uses intervals to slowly increase endurance — or in my case simply get my body used to the movement! It was great the first week because it started with one minute of running and then moved up in intervals of 30 seconds. However, by the third week, it seemed as if every two days the app was telling me to run two minutes longer than I had before.

The interval training was working! Soon, I could run five minutes at a time, then eight, then 10! By the time my race day had come around, I could run about 18 minutes straight. I have to say I am immensely proud of my progress and I really don’t care that I couldn’t run the whole 5 kilometres. This was a success in my eyes!

The key to this type of training was to move at my own speed. Sure, the app says I should be running eight-minute intervals, but if I couldn’t do the six-minute interval the day before, then what’s the point of moving on. Nothing is more discouraging than stopping before the darn app tells you to. At that point I would ignore the app and redo that workout until I felt comfortable pushing myself to go to the next level.

It’s also important to keep yourself accountable. I started a (mostly) weekly video diary about my progress and the challenges I was facing. These videos helped me connect with friends who were runners for advice and motivation. It’s especially useful when your progress has stagnated and you need a little bit of extra encouragement.

Race day came up quickly and that morning I couldn’t contain my excitement. The Color Run itself is non-competitive, so it was the perfect race to start with. No one was timing me and most of the participants walked anyway. I went with a friend (who coincidentally runs at the same speed as I do, which was perfect) and had an absolute blast. I’m proud to say that we ran most of the way, only stopping to walk through the colour zones because there was so much traffic and we wanted to make sure we got lots of splashes of powder. It also provided me with the perfect excuse to catch my breath. The only problem was that the powder would get in our eyes and mouth. I now understand why some people sported goggles and bandanas.


But, that’s it! The race is over and I’m left wondering: what now?

I’ve decided to keep running. I still want to be able to run a full 5k, and I think that after two more months of training it may be possible. My next race will be sometime in September or early October.

Wish me luck!

If you are thinking of getting into the race-game, here are five things I learned about running: 

Get good shoes: I had to switch my shoes out half way through my training because they weren’t supportive enough. If you are going to start running, make sure you invest in top-notch athletic shoes.

Run outside: If you have a gym membership, it may seem easier to do your running training on a treadmill. But running indoors is very different to the rough and unpredictable terrain you will be faced with on race day. It’s important to get your body used to the feel of pavement and grass under your feet, not to mention the curves of the road.

Stretching is important: I soon learned that I needed a good 10 minutes of stretches before I ran to avoid shin splints and sore muscles. Do more than just stretch our your calf muscles. Everything in your body is connected, so stretching your hips, your back, your neck, and your arms can be just as important as your legs. Don’t run the day before your race — instead, just do some relaxing yoga and make sure your body is nice and rested.

Don’t run with people who are more fit than you: This is a personal preference. Others may enjoy the extra pressure and push they may get from running with a really fit friend, but if you are overweight and just starting out, focus on your own journey. It’s already hard enough to watch an old man run four laps to your one. Who needs a friend to do it too?

It’s hard: It’s not like getting together with friends to play a sport — running is very solitary and if you don’t have some good music to listen to, it’s really easy to get stuck in your head. It’s also easy to stop even if your body can be pushed a little further. Running is all about you and for some people (myself included) that can be quite an adjustment.


Have you run a race this summer? If so, let us know your tips and tricks in the comments below!

What to know before signing up to run a 5k

I’ve decided to register for a 5k race.

This is a big deal. I’m not a very fit person, and I’ve never been able to run for more than a minute without collapsing into a pile of sweat and exhaustion. But, I’ve been in a funk lately and I’ve decided to do something big — I am going to commit to running a 5k in June.

Don’t ask me why I chose this specific goal as my catharsis. At the time, it seemed like a great idea. However, after doing some research, I’m beginning to feel a tad overwhelmed.

Since announcing this decision, I’ve received lots of advice from friends. They all say it’s possible to run a 5k in nine weeks (although I’m not sure if I believe them) and that I’ll have no problem finishing (this is possibly a lie). I’ve also done a lot of research on my own on how best to train and prepare my body for such a gruelling exercise. Luckily for you, dear readers, I’ve decided to share this knowledge with you.

Here are five things you should know preferably BEFORE signing up for a 5k:


The date of the race: This may seem obvious, but it becomes incredibly important if you haven’t run a day in your life. Race day has to be far enough away to give you time to train, but not too far that you are lax in your commitment. My race is in nine weeks and, to me, that seems a bit soon. At the same time, if I had registered for a race four months away, my procrastination habits would probably hinder my success rate. I would suggest keeping it between 10-15 weeks.

Do you have the equipment you need: Running shoes, leggings, and a sports bra. Before you commit to a race, make sure you have what you need to train.  You don’t need a fancy fitbit or a gym membership, but you do need the basics. Also make sure that you have the money for a) the race and b) the food you need to refuel your body. As a side note: if you (like me) are doing one of those races with coloured powders or lots of mud, think about your eyewear. I’ll be visiting the optometrist very shortly for some contact lenses.

Training is important: Running once a week isn’t going to cut it, and there is no way to magically make yourself appear at the finish line. Most websites suggest running at least three times a week and then scheduling a cross-training workout in the middle. This can be an activity like boxing, cycling, or skipping. The idea is to keep your workout fresh and strengthen the rest of your body. If you are just starting to run, don’t worry about the cross-training. Just focus on running three times a week. If you are insistent, do something low-key like yoga. This will help stretch out your sore muscles and increase your core strength. You can always step it up half way through your training.

You have to give up junk food: It’s not all about the training. You also have to eat properly. If you start to exercise on a regular basis, but you pair that exercise with high-sugar and high-fat foods, your stomach will start to really hate you. Eat lots of low-fat, high-protein, carb-rich meals and snack regularly. It’s also important that you don’t overeat or starve yourself during this process. High-salt foods may also impact your hydration. If you decide to run a 5k, make sure that you are prepared to change your eating habits as well. Goodbye Cadbury mini eggs and hello apples and peanut butter.

Make sure you are surrounded by people who motivate you: It’s going to be tough. There will be mornings you won’t want to run, where you’ll feel like staying in bed with a full bag of marshmallows watching reruns of Gilmore Girls. There will be days where it’s cold outside, where your alarm goes off at 6 a.m. and your entire body says “NO”. This is where it’s important to have a friend, family member, or fellow 5k-er to text or call for motivation. Have them remind you why you are doing this race in the first place and that you’ll feel better once you get your legs moving. Create a wall of inspirational quotes and place your gym bag right beside it. You’ve got this!


Do you have any tips to share with this 5k newbie? Place them in the comments below!

5 ways to manage stress at work

It can happen to the best of us: you read an email and realize your boss isn’t happy with your work; you made a mistake that costs your company money; you get into an argument with a co-worker over something you know is right. It is enough to make you frustrated, stressed, anxious, and above all else, unhappy.

No matter the job, work can be stressful. But, it doesn’t have to be this way. Here are five ways to manage your stress in the workplace:

Don’t respond to your email right away: Businesses are operating in a nearly completely digital world and there is an expectation that everyone should be by their computers or phones 24/7. Just because your phone notifications are buzzing, doesn’t mean you should respond. This is especially true if the email is negative. The problem with email is that the tone of the author is unknown, so people start to imagine possible meanings behind the words written. An email may read negative, but it may be a mere observation or an idea. Take a moment to distract yourself and then return to the email. You may find the message less negative this time and you can craft your response accordingly. If you are really concerned, call or meet the sender in person to discuss their request. That way you can judge the tone for yourself.

Schedule breaks: Everyone does it — works through lunch, stays an hour longer in the evening, or offers to do extra assignments. The “I don’t leave work until my work is done” mentality may be good for productivity, but it isn’t good for your mental health, especially if your goals are set really high. There will always be work to do, so take 15 minutes and go for a walk. Get some coffee, read the news, talk with a friend, or just enjoy the sunshine for a bit. That way, you can return to work refreshed and ready to start your next project.

Breath deeply: Sometimes, you won’t be in a scenario where you can take a walk or wait 15 minutes before reacting to a situation. If you feel your breath getting shorter and your head getting lighter, this could be a sign of stress and/or anxiety. Take a step back (figuratively) and take five deep breaths. If anyone interrupts you, just say you need a minute to gather your thoughts. Then, speak calmly and confidently. Keep your tone neutral if possible. You’ve got this!

Train your body and mind: Exercise, both physical and mental, can help calm the nerves and maintain focus. Doing 20 minutes of yoga or starting your day with a mantra of gratitude can help focus your mind on the tasks you have to do that day, while going for a run or a walk after work (or on your lunch break) can help burn off steam. The body responds to stress in different ways — headaches, stomach aches, and sore muscles are some examples. By keeping your blood moving and dedicating half an hour a day to physical activity, it can help prevent those type of side effects. Not to mention it will keep you in shape.

Try to be more creative: Sometimes it’s not the job, but the job environment that causes stress. Try to make it your own and be more creative with your work. Don’t be afraid to approach your boss with a new idea or project. Most of the time, this gumption will be well received, even if your idea isn’t. When you aren’t at work, do something fun. Simply crashing in front of your television won’t help clear your mind of the activities of the day. Why not try your hand at painting or gardening, read a book, or play a new sport? All of these activities will increase your energy, confidence, and ability to problem solve.

Above all else, remember to be confident in your abilities. It’s okay to make mistakes and to stand up for yourself. It’s also okay to take some time for yourself to ensure you are less stressed and are able to be productive during the hours you do work.

Do you have any tips for relieving stress at work? Let us know in the comments below.

‘You are bold, you are brilliant, and you are beautiful!’

Ashley Graham is a goddess.

Seriously, she is drop-dead gorgeous — anyone who says otherwise is blind.

Graham recently graced the cover of the swimsuit issue of Sports Illustrated. Sporting a purple bikini with yellow-stringed ties, she sits on the beach, allowing the water to gently splash over her skin. You may ask, what’s controversial about that? It seems standard for any swimsuit edition.

The difference is that Graham is a plus-size model, the first of her kind to grace the pages of Sports Illustrated.

Screenshot 2016-02-29 11.04.45Graham has been featured on the covers of Elle Quebec, London Times, Cover Magazine, Style Magazine, The Edit, and the Shape Issues of Vogue, Harper’s Bazaar, Glamour, and Elle UK. She is also quite the entrepreneur, having collaborated with Canadian brand Additionelle on her own line of lingerie. She even appears in her own television advertisements, dressed in her sexy apparel — confident and absolutely seductive.

Despite all of these accomplishments, Graham was still on the receiving end of many body-shaming comments.

My favourite was made by a Facebook group I followed (used to follow I should say) called Bright Side, that said “you decide to get healthy and then see this.”

Former Sports Illustrated model Cheryl Tiegs said that Graham’s face was beautiful, but the magazine shouldn’t be glamorizing full-figured women because her waist was too large. YouTuber Nicole Arbour, whose “Dear Fat People” videos are too shameful to link to in this article, slammed Graham, saying that if she simply worked out she could lose weight. “I want to eat cookies and still be a Sports Illustrated swimsuit model; what’s next, you can be a midget and a Rockette? What’s wrong with having a physical standard for something?” Arbour said in her video.

It boggled my mind that people didn’t see what I did — a beautiful NORMAL sized woman.

Just because a woman is larger, doesn’t mean that she is unhealthy or inactive. I would be considered a plus-size woman, despite the fact that today I ate a salad for lunch, did some yoga, and walked to work instead of taking the bus. I know a lot of beautiful women that are on the larger side. They go to the gym on a regular basis, eat healthily, and live a full life.

During her Tedx Talk in May 2015, Graham starts by saying: “You are bold, you are brilliant, and you are beautiful! There is no other woman like you. You are capable. Back fat, I see you popping up over my bra strap, but I’m going to choose to love you.”

In the U.S., plus-size is defined as size eight to 16. “Most of the people in this room would be defined as plus-size,” she said. “How does that make you feel – to be labelled?”

Graham has worked hard to rid these labels from the fashion industry (which, admittedly, I have used numerous times in this article). She is also the co-founder of ALDA, a modelling agency that “represents beauty beyond size”. This group of five women have made strides to break down size stereotypes within the fashion industry and prove that beauty is not just skin deep.

I commend Sports Illustrated for having the courage to stand up and tell the truth: activity does not necessarily equate size, and size does not necessarily equate health. There is no need to pressure regularly sized women to lose weight through extreme dieting. There is no need to encourage women to drink juice for eight weeks or take pills from unqualified doctors on television. Sports Illustrated has come forward as a magazine for active individuals — regardless of whether you are a size zero or a size 16 — and that means that people like me may actually read the magazine.

One final thought: take a look at how gorgeous Graham looked at the Oscars. Does that look like an unhealthy person to you? As she said in her Tedx Talk, “the fashion industry may want to label me as plus-size, but I like to think of me as my-size.”

All women should be that confident — and it’s time we stopped shaming them for it.



What did you think of Sports Illustrated’s decision? Let us know in the comments below.

Winter weight gain: how to beat it

There’s nothing like the holidays to spend some quality time with your friends and family, get (almost) everything you’ve wanted from your wish list, and put on an extra 5-10 pounds in Christmas cookies. And although you’ve made a New Year’s resolution to lose the excess weight, it is now February and there’s still one more box of Ferro Rocher’s that has to be finished before you really get into your exercise and diet regime.

Let’s face it ladies, you’re in a slump. Even if you do make it on the treadmill at least once a week, that 20 minutes of sweat you produce won’t do anything if you indulge in a ‘’well-deserved’’ snack a few hours later. However, don’t lose hope. With lots of experimentation and a few breathless situations later, I’ve come up with the perfect plan to help you – and me – come out of the winter fatness slump.

Warning: the following tips may lead you to feel a sudden surge of happiness, cause your pants to fit a little better, and encourage you to put down that extra slice of pizza.


Skip the cardio

Cardio can get dull. It doesn’t matter if it’s Pitbull or Beyoncé, sometimes no chart-busting single can seem to get us pumped enough to run for more than 10 minutes on a treadmill. Skip the traditional cardio when you’re feeling less than motivated and spice it up. Fitness classes such as pole dancing, Zumba, or even yoga can give the same benefits (if not more) of cardio without provoking violent thoughts – like attacking that cake in your fridge. Put on an extra pair of tights and head out for a winter hike. Embrace your Canadian identity and take part in the plethora of winter sports that our country has to offer. Whether it’s skating, skiing, tobogganing, or even shovelling snow, changing up your routine allows your body to truly challenge itself. Within a few weeks, the feeling of waking up sore the day after a good workout will be so satisfying, you’ll crave it constantly.

Be Sneaky  

Waiting for your food to heat up? That’s 30 seconds of squats. Work on the 3rd floor? Take the stairs. If you sneak in physical activity within your daily life, you won’t feel as pained – except in your increasing health. Small steps such as parking your car in the furthest spot in the lot or getting off the public transit a couple of stops earlier just to take in those few freezing breaths of fresh air along with some much needed steps can help get you in the right direction towards a healthier lifestyle this winter. Although it may be hard, seeing as we haven’t felt the sun on our skin in what feels like a decade, your fitness regime shouldn’t freeze just because the lakes have.

F*ck Stress, Bench Press

Despite what you may have heard, lifting does not make you bulky. In fact, women’s hormones make it impossible to bulk up. That is, without incredible effort, high intensity workout plans and nutritional diets consisting of a lot of protein shakes. Lifting weights two to three times a week will help you lose that muffin top faster than an hour on the elliptical every day. On the plus side, all that lifting, pushing, and pressing that occurs during weight training can take out a lot of stress and anger that builds up from day to day experiences. It will also give your body a sculpted appearance, bring a certain glow to your skin, and give you an excuse to wear tanks tops and dresses all year long – because why not.


Let it go 

The end of the holiday season can bring on a lot of unnecessary stress. Getting our finances under control after spoiling our loved ones, and possibly ourselves, with gifts, heading back to the daily office routine, and not to mention the everlasting morning and evening winter — let’s just say it can all take a toll on our mental health. Whether you’re suffering from seasonal affective disorder or are just finding yourself in a slump, one quick fix is to get moving. Break into a sweat, get lost within the confines of your muscle movement, and get in tune with your physical and mental self. Oftentimes, it’s your mind that stops you from accomplishing the things that you want. Find a way to deal with your inner demons and learn to let it go. Whether it’s through talking to a family or friend, leaving town for a quick get away, or writing it down in a diary, learning to deal with stress and seasonal affective disorder can help you out of your slump faster then ever.

Find Your Motivation

Know thyself. If you have a strong reason for exercising, then you will be far more likely to follow through on your commitments. Whether it’s to lose weight, feel more energetic, increase cognitive function, build confidence, sleep better, run faster… know it. The secret to looking and feeling better about yourself isn’t in magazines. It isn’t in Nicki Minaj’s music video, nor is it on Instagram. It’s in your mind. Whether you think you need it or not, exercise is a must for everyone and anyone. Soon enough, spring will be here. Before you know it, you’ll will be forced out of your oversized knit sweaters and into something more fitting. And that’s something you’ll want to be prepared, right? Your summer body starts now.

Good luck!

Have any other suggestions on how to beat the winter slump? Let us know in the comments below!


WATCH: How To Fake A Thigh Gap

Ah, the thigh gap.  It first emerged during our date with wine and popcorn in 2013 while we watched the glorious Victoria’s Secret angels prance around in lingerie too expensive for our breasts. Since then, the thigh gap has become a phenomenon that women yearn to have. The gap has influenced many females to boast about their hot bodies on Twitter and Instagram (via filters) while others took to YouTube to watch exercises on how they, too, can obtain such hotness.

It must be nice to not experience chub rub in the warm, summer months. Of course, think of the amount of money you’ll save from not having to replace your jeans so often. (All. That. Chafting.) So, why wouldn’t you want a thigh gap, ladies? All that good food is a slight sacrifice for the compliments you’ll get on the beach.

Yeah, no. I need those carbs. But you can always pretend to have a thigh gap! Save your calories. Buy more jeans. You’ll thank me later.

5 Types of Yoga You’ve Probably Never Heard Of

Bikram, Anusara, and Vinyasha are all familiar practices for those who do yoga. However, the tree pose, whether it’s in a 20 degree or 45 degree studio, may become a little mundane the 45th time around. But did you know about the other types of yoga out there?  If you’re looking to spice up your sun salutations or challenge your overall yoga routine, try out some of these less conventional classes:


1. Doga

There’s downward facing dog. And then there’s downward facing dog – with your dog. Your furry pal gets stressed too, you know! So the next time you’re on the mat, pick up your dog. Your biceps will thank you, and so will your he/she. The practice involves simple yoga poses with variations to include your partner in the action. We’re pretty sure you can skip the walk that day. Visit dogadog.com to find out more!


2. Nude Yoga 

You’ve probably thought about doing this in your hot yoga classes. Lululemon’s sheer yoga pants are definitely not a problem at the Bold & Naked Yoga studio in New York. They live by the not ”following the norm but rather playing outside of the box, because that’s where the fun is.” The studio offers both male only and co-ed classes (sorry, ladies!). But don’t worry, because these completely nude Vinyasa yoga classes emphasize that the classes aren’t meant to be sexual in any way. We can’t guarantee it won’t be hot in there though…

3. Aerial Yoga 

One of the more popular forms of yoga that has recently hit the fitness scene, aerial yoga is no fad. Hanging from silk hammocks suspended from the ceiling (also known as anti-gravity yoga) takes your practice off the mat and instead floating above ground. There’s something oddly comforting hanging upside down in the air. You’ll feel like an Olympian, and eventually look like one too. If getting inverted and the fear of falling out of a hammock don’t bother you, you will love this class.



4. Laughter Yoga 

If you haven’t heard of the above, you’ve heard of this. Especially popular in South Asia and amoung senior citizens, a laughter yoga session “strives to cultivate childlike playfulness.” Exercises include clapping while reciting a chant similar to laughing, speaking gibberish, deep breathing exercises, and/or playful pantomime exercises. You can finally have an excuse to practice your “milkshake laughter,” which is laughing while you pretend to mix and drink a milkshake. Because why not? Some classes even include laughter meditation, light physical exercises, and dancing. The idea of a laughter yoga class might make have you laughing already, but believe it or not – laughter can lower stress hormone levels. Haha!


5. Stand Up Paddle Yoga

It’s a class that combines yoga and stand up paddle surfing. Popular among yogis on social media due to its scenic photography opportunities, paddle yoga allows you to really become one with nature by paddling out onto the water on a paddle board to do poses like the the bow pose, the downward-facing dog, and the camel pose. Core strength is key doing this type of yoga. You get more of a workout because the motion of the water makes you engage your core as you try to stay stable. And with summer here, a yoga session afloat a surfboard feels like a pretty ”narly” option.

Not so calm now, are we? Get zen in a way you’ve never gotten before with these yoga classes. Chances are, your friends and family will never look at the fitness regime as ‘boring’ again!

featured image

How NOT to hate running: Hill Training 101

I used to avoid hills like the plague. My legs turned to rubber while gasping like a fish out of water to the summit of what could only be described as Mount Everest II. It was far from an enjoyable experience but as I got used to running hills I began to appreciate what they were doing for my body. I developed stronger legs and became a stronger runner. Now, I run for the hills and enjoy it. Everest II, it turned out, was just about 600 meters long and not really that steep.

In a recent email interview with Dr. Jack Scaff, the Honolulu resident known as “The Father of Running” in Hawaii, he shared his expertise on hill training. In his book, Your First Marathon, the Last Chapter in Long Distance Running, hill training is covered extensively.

“Hill running is good strength training; however, it tends to be anaerobic,” Dr. Scaff said, “When one approaches a hill, run perpendicular to the horizon, shorten their stride and come off the backside of the hill or downhill using the same type of stride ―short steps going up the hill, the same short steps coming down, longer strides on the flat and no pounding at any time. While going up hill also remain upright and lean as little as possible into a hill. Swing your arms parallel to your body and not cross.”

He further comments, “Running downhill is a paradox since all the muscle can do is contract. As you run downhill, the muscle must relax at the same time while it is trying to contract. And of course this decreases recruitment as well as subjects the muscle to a greater potential for injury. There is another style of downhill running known as out-of-control or windmill running (which is what the arms look like) in which the individual runs downhill with terribly long strides, simply following through with longer and longer strides while going faster and faster. It’s effective but difficult to stop, dangerous and road rash is a certainty.”

More Tips:

1. How to run a hill: head up, pump your arms, lean slightly forward and run about 80% effort and jog or walk on the way down. Repeat six to 10 times.

2. Pick a hill suitable for your training. For average runners choose a hill that is about 90 seconds long.

Follow Christine on Twitter at @christineruns.

Follow Women’s Post on Twitter at @WomensPost.

Keep fit and travel fit

It’s easy to let your resolve to stay fit fall by the wayside when you’re on vacation or travelling. If you don’t have access to a gym you might say to yourself, “Why bother?” But it’s not all that hard to at the very least maintain your level of fitness with only a couple of pieces of portable equipment, even in a small space. I’d like to share with you what I do while travelling. (And as a matter of fact, I’m writing this from India, where I’m spending four weeks.)

First, I pack a skipping rope and resistance band. Both of these pieces are light and can be stuffed into just about any part of my bag. They add versatility to the workouts I create, allowing me to include many exercises that are not limited to ones using my own body weight.

Second, I choose six to eight exercises. To give a few examples: planks, crunches, squats, leg lifts, biceps curls, shoulder presses, rows and push-ups are among my favourites. I move quickly between exercises and after each cycle I do one to three minutes of skipping to get my heart rate up (or if there are stairs or steps nearby, I’ll run up and down them as an option).

Third, I challenge myself to be as precise and controlled as possible. This really cranks up the intensity in a big way. I always go slowly and if I’m not fatigued by the end of the set, I’ll hold a position and focus on contracting my muscles until I am.

I’ve used these strategies to work out in spaces barely sizeable enough to swing a skipping rope. My workouts while travelling are short (20 to 25 minutes typically) but effective. I try to do something like what I’ve described two to three times per week, as well as walk a lot. I look at it as a period of time when I don’t have to work out like a maniac, I just have to maintain. After all, I’m on vacation.