What Are Training Shoes—and Should You Wear Them Instead of Sneakers?

That strain on your back while lifting weights is no joke—but switching from basic sneakers to training shoes could be the key to better posture and comfort while exercising. In addition to weight lifting, training shoes can be worn for cardio, CrossFit, and other high impact activities. Depending on your everyday schedule and exercise preferences, it’s important to know when to use sneakers versus training shoes—but exactly are training shoes? What’s the difference?

Here's how to figure out what type of shoe you should wear next time you move.

The 12 Best Slip-On Sneakers of 2023

What Are Training Shoes? 

While sneakers are typically designed for specific activities or sports, like running, training shoes refer to multifunctional athletic shoes meant for general exercise of different kinds. Training shoes have certain features that make them suitable for a wide range of physical activities.

“[Training shoes] are versatile shoes that provide support, stability, and cushioning for activities such as weightlifting, cardio workouts, aerobics, circuit training, and other cross-training exercises,” says Nixion Kangethe Keziah, ISSA certified personal trainer at The St. Regis Maldives Vommuli Resort. They’re also optimal for general fitness and varied gym workouts. 

If you’re a runner who is running a ton, and maybe training for a race, running sneakers designed specifically for that type of movement are best. But you might also want training shoes to wear on off days when you’re lifting weights, cross-training (working on other exercises to improve your running), or hitting a cardio dance class.

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Features and Benefits of Training Shoes

Training shoes have a few great benefits during workouts. And according to Nike.com, "training shoes are typically flatter, with a lower heel-toe drop and greater flexibility."

"Training shoes prioritize support and stability for multi-directional movements (side-to-side moves, jumps and hops, changing direction) and offer cushioning and shock absorption to mitigate the impact on joints during high-impact activities,” Keziah explains. "Additionally, many training shoes incorporate breathable materials to promote airflow and keep the feet cool during intense workouts."

Safety and efficiency are also top reasons why training shoes are a better option for some workouts. “Training shoes can keep you in a better, safer position, which can result in higher quality lifts, using less energy,” says Tal Short, product director for training footwear at Reebok.

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When to Wear Training Shoes

When engaging in high impact, weight lifting, or plyometric exercises (involving tons of jumping and bursts of movement), it’s a good idea to choose training shoes over sneakers. Keziah recommends assessing the specific requirements of your workout or activity, and choosing the footwear that best aligns with safety, support, and optimal performance.

What to Look for in a Training Shoe

Do a little research and try things on. When looking for a training shoe, you’ll of course want to look for something that fits comfortably, says Alison Scudds, Reebok athlete and professional CrossFit athlete. “Everyone’s feet are going to be a little different, but I prefer a flatter, stable base so I’m able to lift heavy and optimize power. But at the same time, they also must be light and flexible enough to jog or run in."

Don’t neglect personal style when selecting your training shoes. “I just went on a week-long trip and only had to pack one pair of [training] shoes,” says Scudds (who loves her Reebok Nano X3s, training shoes that she can also run in). “They’re designed for all different activities—I wore them seamlessly from my CrossFit classes, running, maxing out my back squat, Pickleball, frisbee; golf, and right into social outings.”

The 6 Best Knee Strengthening Exercises for Stronger, Healthier Joints

If there’s one part of your body that needs more love as you age, it’s your knees. These joints are crucial since they bear most of the weight in your body and are a critical component in the simplest daily activities such as walking, going up stairs, and even sitting down and standing up—so you’ll notice if they start to give out on you.

“While you can’t completely stop some of the natural effects of aging or medical conditions (such as arthritis, which can affect the knee joint by wearing away the cartilage in the knee), weak knees are often the result of mechanical issues, such as improper form during exercise or injuries that have affected the way you move day-to-day,” says Thavun Srisaneha, ISSA CPT, NASM BCE, a certified personal trainer and group fitness instructor at Thavun S Fitness.

This is why it’s so important to start doing knee strengthening exercises while you’re young. “Neglecting proper knee care can lead to more imbalances that may cause other parts of your body to hurt due to overcompensation,” says Srisaneha.

To get started, especially if you are currently experiencing pain, Srisaneha recommends consulting a professional first, such as a physical therapist. They can assess your unique body movements and current conditions or injuries to create an action plan that will get to the root of your issue.

Once you have some expert insight and feel comfortable doing exercises at home, consider adding the knee strengthening exercises below into your routine—they’ll help you perform better in the gym and keep you moving strongly in your daily life. But first, make sure you spend 5 to 10 minutes warming up. The American Academy of Orthopaedic Surgeons recommends kicking things off with a low-impact activity, such as walking or biking on a stationary bike, before you begin.

1. Butt kickers

Why it works: This exercise can be a good warm-up for any of the exercises listed below because it gets the knee joint moving and loosened up before you perform exercises and could help prevent injuries.

How to do it: Stand next to a wall if you need something to hold on to for balance, stand up straight, and try to kick your butt with your heel. Do 20 kicks on each side alternating for two rounds, take a 30 to 45s rest in between sets.

2. Sitting down and standing up

Why it works: This exercise can be done anywhere, where you have a bench or chair. This exercise is one I love because its something we do every day from sitting up from a work desk or even a couch, this exercise works a combination of muscle groups like your quadriceps, hamstrings, and glutes when you’re sitting down, and even your core comes in to play to stabilize your body.

How to do it: Using a bench or chair, slowly come down to sitting position with your arms to your side and raising up as you sit for stability. Then, slowly stand up, squeezing your glutes when you reach the top. While coming down, it’s very important to focus on sitting down slowly because it allows you to focus more on the muscles being worked. You can also increase your risk of injury by speeding to the bottom of the movement. Modify the movement by finding a slightly higher bench or chair so that you don't have to go down as low. Perform 3 sets of 15 reps of this exercise.

3. Glute bridges

Why it works: Glute bridges are helpful because it strengthens the glutes, which is important for good knee health. Strong glutes help take the stress off the knee by taking on some of the load and preventing your knees from moving in a direction they aren’t supposed to go in, such as caving in or twisting out.

How to do it: Lay on your back with your knees comfortably bent and the bottoms of your feet against the ground, right inside shoulder width. From there, lift your glutes off the ground and squeeze them at the top, in a slow and controlled manner, focusing on contracting the glutes at the top. Perform 3 sets of 15 reps of this exercise.

4. Hamstring stretch

Why it works: This exercise works your core and hip flexors. Strengthening your core and hip flexors can help your posture as well as stabilize your spine so that you can move in the way your body was meant to move.

How to do it: Lay on your back with one knee bent and one leg straight. Your arms can be rested at your side. Then, raise your straight leg up to 90 degrees, and slowly back down. Perform 3 sets of 15 reps of this exercise for each leg.

5. Wall sit

Why it works: Wall sits are a great exercise to strengthen your quadriceps, which play an important role in absorbing shock from daily activities such as running, jumping, or even walking.

How to do it: Find a wall and put your back flush to the wall with your arms at your side. Slide down, bending your knees no more than 90 degrees. The closer to 90 degrees you go, the more challenging it will be. Find your sweet spot based on your current level of strength and hold a sitting position for 30 seconds to 1 minute. It is important to note that your knees should never go over your toes, and your shins should be as perpendicular to the ground as possible. Perform 3 sets of this exercise.

6. Donkey kicks

PROSTOCK-STUDIOGETTY IMAGES

Why it works: Like glute bridges, this exercise helps strengthen your glutes and is a very low-impact movement.

How to do it: Grab a mat or find a soft surface, like a cushioned carpet, and get on your hands and knees. From there, you want a 90-degree angle at your hip and knee joints. Kick one leg back while keeping the 90-degree bend in the knee. Your belly button should be pointing to the floor so you don’t twist at all. You should feel a squeeze in your glute. Return to your starting position and repeat this for 3 sets of 10 to 15 reps each leg with 30 to 45 seconds of rest in between each set.

How Long Should Your Warm-Ups Really Last?

Creaky joints and achy muscles can result in pain if you don't properly prepare for a tough workout. Before hitting the weights or heading out for a long run, start with a good warm-up.

"The ideal way to warm up depends on what activity you are doing, and in many cases, you want to do something identical to the activity that follows, just at a lower intensity," says Jeyco Estaba, regional fitness manager at Mexico's Blue Diamond Resorts. "For instance, if you're running or cycling, this might mean starting with a slow jog or easy spin."

Alternatively, you can do an activity that's different from the exercise you're about to start, like jumping rope before a weight-training session. The important thing is to get your heart beating faster to get blood flowing to the muscles you'll be using during your workout.

But every workout — and every warm-up — is different. Here's how to figure out the best way to prep your body for your next sweat session.

Tip

“A good warm-up should last from 5 to 10 minutes and work all major muscle groups,” Estaba says. “However, if you're feeling cold or achy, have been siting or immobile for most of the day, you can extend it to 15 minutes or more.”

How Long Should a Warm-Up Last?

Warm-ups are an essential part of your workout. If you jump to quickly into a full workout without warming up, you risk pulled muscles and weakened performance. Warming up pumps nutrient-rich, oxygenated blood to your muscles and speeds up your heart rate and breathing.

"A good warm-up should last from 5 to 10 minutes and work all major muscle groups," Estaba says. "However, if you're feeling cold or achy, have been siting or immobile for most of the day, you can extend it to 15 minutes or more."

Also consider the readiness of your body when determining the length of your warm-up.

"For example, if it's early in the morning you may want to do a longer warm-up (around 5 to 10 minutes), but if it's the afternoon and you've already been up and moving, the warm-up would be a little bit shorter, maybe 3 to 5 minutes," says Clarence Hairston, CPT, coach for Tempo.

"It just depends on how your body is feeling and how vigorous the activity is that you're going to be doing leading up to the work-out."

How Long Should I Warm Up Before Lifting Weights?

Adding extra weight to your body weight can cause damage in the long term if you're not prepared for it. Estaba recommends 5, 10 or 15 minutes as an effective time to warm up before lifting.

If you're attempting to hit a PR (personal record), you can do a longer warm up to ensure your muscles are properly prepared. However, if you have a lighter lifting day, a shorter warm-up will suffice.

How Long Should I Warm Up Before Running?

An effective running warm-up should raise your core body temperature. "This is especially important if you're heading into a workout in wintertime," Estaba says. Here are some options, depending on the kind of run you have planned:

• ​Easy runs:​ Walk or jog easily and gradually speed up for 5 to 10 minutes.

• ​Long runs:​ Jog at an easy pace for up to 10 minutes.

• ​Speed workouts:​ Jog for up to 20 minutes and follow with dynamic stretching, such as high knees or butt kicks.

How Long Should I Warm Up Before a HIIT Workout?

HIIT is all about working out as hard as you can before resting up for the next round, so your warm up ease you into high intensity so you can train hard without injuring yourself. "Because HIIT is usually very intense, making sure you warm up before your workout is critically important," Estaba says.

Here's a HIIT cardio warm-up you can do before your session that should take no more than 10 minutes:

• 10 hip rotations/side

• 6 5-second thoracic reach throughs

• 3 5-second cat-cows

• 30 high knees (each leg)

• 10 squats

• 10 walkouts

• 20 glute bridge

• 30 high knees (each leg)

• 10 squats

• 10 walkouts

• 20 glute bridge

What Are the Stages of a Warm-Up?

For best results, start your warm-up slowly, then pick up the pace to ease your body into movement. Then aim to hit each of the four stages of a good warm-up.

"An effective 10-minute warm-up usually comprises four steps: loosening joints (circular motion movements, rotations), stretching muscles (can be dynamic or static stretching), pumping the heart (like jumping jacks or burpees) and practice movements (like squats or lunges in case of a leg day workout)," Estaba says.

What's the Best Warm-Up Before a Workout?

The best 10-minute warm up before a workout is a combination of stretching and activation of the muscles that you're going to be working.

"For instance, if I'm going to be doing a chest workout, I'd like to stretch the pectoral muscles and then also do some chest activation work," Estaba says. He also likes light cardio, jogging, a jump rope or jumping jacks to get the heart rate going and prepared for a longer workout.

Try This 10-Minute Full-Body Warm-Up

Here's Estaba's go-to 10-minute warm-up. You can also add some foam-rolling beforehand to release any existing tension or soreness in the muscles.

• 8 head movements up/down

• 8 head movements side to side

• 5 head rotations each side

• 8 forward arm circles, 8 backward arm circles

• 8 inward hip rotations, 8 outward hip rotations (each side)

• 2 minutes of jumping rope

• 8 walkouts

• 12 deep reverse lunge to knee raise (each side)

• 15 squats with a 10-rep pulse at the end

If You’re a Stomach Sleeper, These Are the Best Pillows For You

Everyone has a different sleeping style, and one of the common positions is sleeping on your stomach. And some pillows accommodate specific positions better than others, so finding the right one could be the key to a much better night's sleep. For stomach sleepers, the pillow should have a lower profile in order to create a more neutral spine position. Some of the common ailments of stomach sleepers are stiffness, aches, and pains in the neck, shoulder, and back regions, so a lower-lying pillow will support your neck without overextending it.

Waking up feeling refreshed without aches makes choosing the right pillow a great long-term investment. So we searched high and low to find the best pillows for stomach sleepers, across a variety of budgets as well as a range of materials. Some pillows are made with airblown fiber while others are filled with gel fiber or kapok fibers, just to name a few. 

Ahead, discover 10 great choices for those that prefer to catch Zzz’s on their tummies.

1Avocado Green Pillow

Avocado Green Mattressavocadogreenmattress.com$89.00

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It’s what’s on the inside that matters: Made with organic kapok fiber from the ceiba tree, the fill of the non-toxic Avocado Green pillow can be adjusted to fit your stomach sleeping needs. You can remove some of the fiber if you need a flatter lay, and a restful sleep will be had on the GOTS organic certified quilted cotton cover.

2Cloud Pillow

Buffybuffy.co$49.00

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If you like a soft pillow, but not too firm, then the Buffy Cloud Pillow fits the bill. The pillow is stuffed with recycled, airblown fiber—and covered in 100% breathable eucalyptus fabric. Depending on your sleeping needs and sleeping style, you can choose from soft, medium, or firm.

3Original Casper Pillow

Caspercasper.com$65.00

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The Casper brand gives you a 30-day risk-free trial, so you can try out your pillow to make sure it’s a good fit for your stomach sleeping needs. The down alternative fabric is blown into the pillow in a way that prevents clumping so you can say goodbye to fluffing.

4Down Alternative Pillow

Parachute Homeparachutehome.com$89.00

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Microfiber pillows are a fantastic hypoallergenic alternative for anyone who loves the plushness of down (without all the accompanying hay fever symptoms). You can choose between three different density options—soft, medium, and firm—based upon your preferences. the super-smooth sateen cotton shell sets it apart even further. 

5Plush Gel-Fiber Pillow Set

Mellannimellanni.com$40.27

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Available in both king and queen sizing, Mellanni offers a pair of gel fiber pillows that were engineered for quick loft recovery and soft support. Stomach sleepers will also stay comfortable and cool in the pillow that is wrapped in a natural, 100% cotton fabric.

6Easy Breather Pillow

nestbedding.com$88.00

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The foam fill inside this Easy Breather Pillow was designed to support your comfort needs-like when you’re laying on your stomach and you need reliable neck and shoulder support. The eco-friendly Tencel cover also helps to conform with your body as you move and adjust in bed.

7Cortina Down Pillow

Frette$480.00

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It simply does not get more luxe than Frette when it comes to bedding. If you have the ability to spend this much on your pillows and you want to feel like you're falling asleep at the Ritz every single night, then you won't sorry. Filled with a blend of 85 percent white goose down and 15 percent feathers and encased in 380-thread count cotton sateen, it's pretty impossible not to have sweet dreams resting on this high-end pillow. In fact, it might be even harder to part ways with it when the sun comes up. Frette recommends the soft density if you're a stomach sleeper. 

8Premium Shredded Foam Pillow

Brooklyn Beddingbrooklynbedding.com$39.99

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The least expensive-under $40-pillow option from Brooklyn Bedding is a shredded foam pillow mixed with latex. The cooling gel technology should help keep the faces of stomach sleepers sweat-free, while the anti-microbial cover works to keep the germs at bay.

9The Original Bamboo Pillow

Snuggle-Pedicsnugglepedic.com$59.99

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The Kool-Flow Bamboo fabric technology will keep you cool throughout the night. The Snugglepedic branded pillow was engineered to be a fit for all types of sleepers, including stomach sleepers. The brand also offers a 120 risk-free trial so you can make sure that the pillow works for you.

10Down Alternative Pillow Set

Tuft & Needletuftandneedle.com$80.00

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When you need a set of reliable, cost-effective pillows, the Tuft & Needle Down Alternative Pillow set comes in either Standard or King size. The pillow is made from polyester, a down alternative material that is more lightweight than foam to help support the necks of stomach sleepers.

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The Drum massage gun is quieter and cheaper than a Theragun, yet relieves my muscle soreness just as effectively

As a generally athletic person, I stay consistently active either practicing yoga, running, hiking, or even scuba diving when I can. Because I use different muscles for these activities, I often feel sore or tight, especially after my longer runs. My go-to recovery instrument has always been a foam roller that I'd use on my hamstrings and glutes — and it's been something I always found to work incredibly well.

But after testing out a variety of massage guns at a few marathon conventions in the past, I became curious as to what it would be like to routinely use one for recovery. To satisfy that curiosity, I jumped at an opportunity to test the Drum, a handheld percussive massager. Not only did it allow me to quickly rehab any muscle soreness I had after working out or running but it also let me transition away from exclusively using my foam roller for self-myofascial relief.

The Drum entirely changed the way I rest, recover, and rehab, and if you're looking to feel better faster after working out, this is exactly what you need. Here's why.

The basics

All massage guns are designed to provide a percussive treatment focused on combating Delayed Onset Muscle Soreness, a primary cause of discomfort and injury during and after exercise. Percussive treatment is a type of massage that delivers rapid bursts of pressure into the body's muscle tissue as the massage gun's head oscillates back and forth.

This allows the device to provide direct relief by improving circulation, creating an increased range of motion, and allowing for relief of sore muscles as well as lactic acid release.

Not only does the Drum succeed in doing all of this, but it does so while staying ultra-quiet. Thanks to a brushless motor, it truly lets you wind down with just your thoughts or easily hear music on your headphones or through a speaker after working out.

Specs

Drum

The Drum comes standard with six interchangeable heads that all fit into an included carrying case. The pneumatic head is an air-filled attachment used for softer tissue and sensitive areas, the ball head is a soft, rounded attachment recommended for the back of the neck and feet, and the flat head is a circular shape used for denser areas like the back, thigh or chest.

The others included are a bullet head that's narrow and used for deep muscle tissue like the quads and glutes, while the spinal head is shaped like a fork and used for difficult-to-reach spots like the back of the neck and back.

Included in the kit is a rechargeable lithium battery that provides three hours of usage and recharges with the provided 24-volt adapter. Depending on the degree of recovery needed, there are four different speed levels: 1300, 1800, 2500, and 3300 percussions per minute. A special feature of the Drum is that it was created with an adaptive pressure system that adapts as you apply pressure to create an optimal force between the massage gun and your body.

Setting up the Drum

Getting the Drum set up was an easy process and the gun even came with a 50% charged inside the carry case, making it ready for use immediately. The instruction manual contained a few short pages of information that included how to use the Drum and a diagram illustrating each of its features.

Right after unboxing it, I was able to choose one of the heads, attach it to the massage gun, and turn on the power switch on the bottom of the arm. To adjust the speeds, there's an additional button on the back of the head.

What it's like to use

After long runs, I normally feel tight in my hamstrings, glutes, and hip flexors and my go-to form of self-myofascial release is foam rolling, a method of literally rolling tender areas of muscle tissue with a soft cylindrical bar.

Lately, I've been doing more vinyasa yoga and I find that my calves and hamstrings still ache in the morning, even after rolling. I found that on days when I used the Drum with the bullet head attached on those areas, it eased the aches almost immediately.

I also sit at a desk for several hours every day and find that my neck and shoulders will be tight most days of the week from the constant seated posture. After using the Drum with the spinal head attachment for two weeks, I've experienced less tightness and soreness in those areas. The quietness of the instrument also allows me to read or look through emails while holding the massager in my hand. I have slim and short arms, so the Drum having a noticeably longer grip than the guns from either Hypervolt or Theragun makes reaching areas like my neck and back far easier.

Its hardcover carrying case has a sturdy handle, so I always felt comfortable storing it in my closet knowing that it can withstand jostles or even a light fall and it won't break the Drum gun inside. It is slightly heavy, so traveling with the case inside a carry on or checked luggage would be okay as long as you don't overpack it and weigh down your luggage.

Should you buy it?

Drum

With the current state of the pandemic, having a personal percussion massager is a safe alternative to going into a physical or massage therapist's office and having close contact with others. The Drum allows you to have self-myofascial release on a variety of your muscles through its six, diverse head attachments.

What are your alternatives? 

There are plenty of massage guns both more expensive and at the same price point. Here a few options:

• Theragun PRO ($599): Therabody's fourth-generation flagship massage gun, the Theragun PRO, is one of the finest percussive massagers on the market — but also comes with the kind of price tag you'd expect for such a premium product. The PRO features a variety of customizable speed settings, a companion app that allows for deeper fine-tuning, and up to 60 pounds of no stall force, as well as a varied selection of included massage heads. It's a professional-grade massage gun that's not just reserved for a physical therapist's office.

• Theragun Mini ($199): Though the general consensus may be that Theragun only makes premium massage guns, that's not entirely the case. Released in 2020, the Theragun Mini represented the brand's first foray into entry-level territory and became the first Theragun massage gun to feature a different style and design to its predecessors. Shaped more like a spade (like the card suit), the Mini is a small, handheld massager that's great for those on-the-go or anyone in the market for their first massage gun. The fact it's just $199 means its suitable for a wider range of users (and budgets). This is one of our favorite massage guns we've ever tested.

• Hypervolt ($299): For $100 more than the Drum Gun, Hypervolt Theragun offers three speed settings, from 30Hz, 40Hz, and 53Hz. The Bluetooth connectivity allows you to tap into a 3-level patented pressure sensor. If you need to travel with the massager, the 3-pound Theragun is also TSA-approved.

• TimTam Power Massager ($199.99): If you don't need as much diversity in the head attachments, then the TimTam is the same price point as the Drum gun and comes with one head attachment. It has a 90-degree massage angle and also comes with a carrying case. Unlike the Drum gun, you have to buy additional attachments separately and it only delivers a maximum of 2,000 percussions per minute.

The bottom line

The Drum does a great job of loosening my muscles before I work out and then easing muscle pain or soreness after. The price point of $199 is a great deal for anyone who works out constantly and needs a reliable source of relieving pain through percussion massage.

For me, it was worth the investment to be able to travel with the Drum gun and have multiple head attachment options to use on my various muscle groups. Although the carry case is fairly heavy when you have all of the attachments inside, it fits comfortably in my carry on and kept the Drum gun well protected.

After using the Drum gun for several weeks, there was no sign of wear and tear on the device or chafing on the grip. The power switch and the button that regulates the speed settings are easy to use and showed no sign of wear. The quality of the massage gun is high and appears that it will remain in good condition after several months of regular use.

Pros: The Drum gun can get up to 3,300 percussions per minute; four speed settings; six head attachments; comes with a hardcover carry case

Cons: The carry case fully loaded with all of the attachments can be slightly heavy

Why It’s Important to Foam Roll Your Hamstrings

Foam rolling is a self-myofascial release technique that helps with flexibility, muscle recovery and pain reduction. Other physical benefits of foam rolling include decreasing the neurological signal to the muscle, which allows them to relax. You also increase your pain tolerance which helps you put more pressure on your target muscles.

There are many shapes and styles of foam rollers — smooth foam rollers, stiffer ones, ones with grooves, long ones, short ones, even ball-shaped ones — that you can use depending on your pain tolerance. Generally, gyms have a wide variety to test. “For beginners to foam rolling, I recommend using a white cushioned foam roller as they are more forgiving,” Keaton Ray, a physical therapist at MovementX..

As you advance through stages of foam rolling and your pain tolerance improves, you can transition to a black foam roller and then one with ridges, a hard plastic interior or even one that vibrates. Many trainers advise doing a pre-workout session and then rolling again after a workout if there’s time.

You can foam roll pretty much every area of your body: your back and shoulders, quads, calves and hamstrings.

FOAM ROLL TO COMBAT SITTING

Sitting at a desk every day, sitting through long flights and even running or cycling can lead to tight hamstrings, which impacts your workouts. “Our hamstrings are particularly important to stretch, especially for those of us who sit eight hours a day, because that’s eight hours of our muscles doing nothing except getting tight,” says Joey Daoud, CEO of New Territory Fitness.

Priming this major muscle group for a workout or simply to stretch these tight muscles is particularly important. “When you foam roll your hamstrings you are exchanging lactic acid and increasing blood flow to the area to help with oxygen exchange in the tissues,” says Ray.

USE A BALL INSTEAD OF A ROLLER

“Hamstrings are bit tricky to properly roll out just because of our anatomy and their location,” says Daoud. One of the easiest ways is to grab a hard ball, such as a lacrosse ball, and sit on it on a hard surface. The most penetrating method is to stack the feet, one on top of the other, to add more weight to the trigger points in the hamstring. This method will be done one leg at a time. Dig into your muscles and massage out your hamstring.

DON’T MISS TRIGGER POINTS

“You can start with a foam roller on your behind and then roll it down your hamstrings slowly looking for any tension or trigger points throughout both of the hamstrings,” advises Jamie Hickey of Truism Fitness. Be sure to rock your weight from side to side, searching for tension along the outside and inside links of the hamstring.

To complete a proper static hold — or lack of movement — roll the foam roller on to a painful area and hold this position for 20–30 seconds. You will continue this method throughout all the trigger points on your hamstrings until the pain begins to subside.

5 Reasons To Use The Elliptical

A common sight in fitness centers and home gyms, the elliptical machine has slats for the feet and poles for your hands that allow your arms to work in conjunction with your leg movements as you glide back and forth. The machine is popular because it is easier on joints, with less impact than running. It also has benefits that range from muscle activation to cardio to glute strengthening.

Here are five reasons to get on the elliptical during your next indoor workout.

IT’S LOW-IMPACT

“The elliptical is a great piece of equipment for people getting back into working out that may have too much bodyweight, in order to prevent weight-bearing joint injuries — such as the feet, ankles, knees, hips and lower back,” says Rudy Gehrman, DC, executive director and founder of Physio Logic NYC. Once the body weight comes down, incorporating the treadmill would be next, then eventually outdoor running.

YOU CAN WORK UPPER- AND LOWER-BODY

“Be cautious of overuse and repetitive stress conditions that the elliptical machine can cause, as their motions and resistance are very linear, not offering enough variety of motion,” says Gherman. It’s important to change your motion to combat this, and to move from machine to machine after a period of time. You can incorporate resistance for your upper body by utilizing the handles. “Similar to the treadmill, moving in different directions on this machine will aid in preventing repetitive stress syndromes, create a more balanced body and give you a better workout,” advises Gherman.

IT ADDS INTENSITY

Ellipticals often have a resistance feature that is a great way to challenge your fitness. “Though you can structure many different types of workouts with ellipticals, one of the best things to focus on is maintaining a specific cadence while adding resistance,” says Mecayla Froerer, a NASM-certified personal trainer at iFit. Having a machine with many resistance options helps to lean out your legs and improves your cardiovascular fitness at the same time.

DOING INCLINES MAY EASE BACK PAIN

One important thing to look for when choosing an elliptical is whether it has an incline feature or not. “Incorporating incline during your workout is a great way to engage your posterior chain, which is a key element to movement and can aid in alleviating lower back pain,” says Froerer. Having an incline feature can take your elliptical workout to the next level by also increasing calorie burn during your total-body workout.

GOING LATERAL RECRUITS MORE MUSCLE

A lateral elliptical trainer is a machine that moves side-to-side instead of front to back. According to a 2011 study conducted by the University of Tampa, lateral elliptical trainers were scientifically proven to burn more calories and fat — in the same amount of time — as other ellipticals and cardio trainers. The study showed the sideways motion recruits more muscles than standard elliptical trainers. It also produced a targeted heart rate faster than on other machines, resulting in significant cardio and weight-loss benefits.

How Does Kinesio Tape Work?

ven if you don’t know what kinesiology tape is, you’ve definitely seen it in action—whether it’s plastered across the limbs and joints of an NFL player, Olympian, or regular Joe at your local park. It’s meant to help support injured body parts and speed up the healing process for tweaks, pulls, and tendinitis. But how is it supposed to work?

In theory, kinesiology tape is thought to work by being stretched across an injured area in a "fingerprint" or swirly pattern, which helps create a ripple effect on the skin. This effect lifts the skin slightly, allowing more room for blood and lymph flow in between the skin and injured tissue to reduce swelling. 

“Kinesiology tape acts as reinforcement for muscle strains, tendinitis, or range-of-motion issues in the joint. It acts as additional support and strength on the skin level since it moves with the body. I think it of it as a very specific brace,” Danny Mackey, head coach of the Brooks Beasts Seattle running club, told us. “[It’s] meant to mimic the properties of skin: it is a flexible yet strong tape that sticks and holds well to skin.”

Dr. Shaw Bronner, director of physical therapy services at the Alvin Ailey American Dance Foundation, uses kinesiology tape for everything from patella-femoral pain syndrome to providing feedback in rehabbing Achilles tendinitis or calf strains.

“Anyone that has a weak muscle, is post-injury, using it preventatively, or has a tendinitis issue should use it,” says Bronner. “I haven’t had an athlete that’s had a negative effect from using it—just some that haven’t seen the same effectiveness as others.”

However, like so many things in this field, the science supporting the usefulness of kinesio tape is inconsistent. One study surmised its effectiveness in rather gloomy terms, with the researchers saying they, "found insufficient evidence to support the use of KT following musculoskeletal injury, although a perceived benefit cannot be discounted." Meaning, it's not quite settled how well it actually works, but if you feel like it works for you, go nuts. 

It is recommended that if you plan on using kinesiology tape, it shouldn't be a long-term solution. Mackey adds that if you’re feeling pain above, say, a 3 out of 10 for more than three days, it’s probably time to see a doctor.

The Dos and Don’ts of Foam Rolling

Foam rolling has become increasingly popular for improving mobility, preventing injury, boosting performance and helping you recover from exercise. Tightness and adhesions (or “knots”) in your body’s tissue are a natural response to exercise, injury and lifestyle.

Foam rolling is a form of self-myofascial release: a stretching technique for treating muscle stiffness and pain. It improves the gliding of the body’s structures, including skin, fat and muscle fascia.

“There are hundreds of foam rollers on the market, and choosing the appropriate length, texture and firmness can be difficult,” says Kate Ligler a certified trainer and wellness manager at MINDBODY. “Remember to start with a softer roller and apply pressure slowly to introduce your tissue to deep tissue massage.” Generally, longer rollers are more versatile for your total body, but they’re difficult to transport.

If you have a painful knot in your quadricep, mashing that overstressed tissue with a foam roller only further aggravates and potentially causes more damage to it. Instead, gently foam roll above and below the knot all the way to the insertion point at the surrounding joints. Releasing pressure around the area helps aid the stressed tissue.

You might be a little sore your first few times and topping off hydration levels helps flush your system — ultimately aiding in recovery. “The pressure of the roller improves your circulation by stimulating blood flow to your soft tissues, and just like any type of massage, sports-related or not, this will leave you less hydrated than when you began,” says  Anthony Chavez, CorePower Yoga director of personal transformation and mindful leadership. Most of the time we roll before or after a workout, so the need to stay hydrated is heightened. As a very general guideline, drink an additional 20 ounces of water when rolling.

If discomfort or tightness appears repeatedly, you need to work on another link in your kinetic chain (neighboring or synergistic muscle), which might be causing the actual problem. Vary your foam-roller patterns and routines to create better balance across all your systems.

“Foam rolling pre-workout will give additional pliability to muscles and help prevent injury,” says Alex Robinson, a Flywheel instructor. “This will also increase the quality of your workout as it will help you achieve an increased range of motion — something that your physique will thank you for by increasing your lean muscle.”

“Many athletes will try to address knee and thigh pain, or general flexibility issues, by foam rolling their IT band,” says Robinson. “The IT band, or iliotibial band, is a multipurpose tendon that runs down the outer thigh. It can become aggravated and inflamed by repetitive motions such as running and cycling.” You don’t want to foam roll the actual IT band. The IT band is not a muscle and you’re not actually breaking up knots or adhesions: At worst, you may aggravate the injury by further stressing on the micro tears and damage. The thick fascial tissue will be painful to roll on but won’t actually have any benefit. Instead, roll the major muscles around the IT band, specifically the quads, hamstrings, calves and glutes.

What Happens to Your Body When You Run a Marathon

Participating in a marathon is a worthy goal that should be approached mindfully and with a firm plan of attack. Running such long distances, even with adequate preparation, precipitates several physiologic changes and challenges to the body.

Marathon running is a great way to build your immune system, burn fat and improve mental outlook. There is also potential stress on the body that comes with running 26.2 miles at once. Some of those stress factors can include increased body temperature, stress on the kidneys, lower-body soreness and trouble sleeping after the race.

If you are thinking of running a marathon, here are seven things to consider:

YOUR BODY TEMPERATURE INCREASES

With a marathon, your body temperature rises throughout the duration of the run such that by the end of the race the body’s core temperature will have risen from the normal level of about 98.6ºF to temperatures as high as 102–103ºF (similar to the temperature you might have with the flu or other illness). Adequate hydration during and after your run, plus careful attention to the dangers of hyper- and hypothermia, ensures a safe finish.

2

YOU MAY LOSE A TOENAIL

Toward the end of a marathon is when you may start to feel the effects of tissue damage on your muscles and joints, especially going downhill. Your foot is cushioning each step and with each stride there may be small injuries to the feet. As many marathon runners know, it is not uncommon to lose a few toenails due to the micro-trauma of each stride on the foot. Properly fitting shoes should minimize this, but may not completely solve the issue for every runner.

IT MAY TAX YOUR KIDNEYS

The kidneys may suffer as a result of running a marathon. Yale researchers have shown that immediately after the run, upwards of 80% of marathon participants showed some form of mild-to-moderate insult to kidney function (also known as Stage 1 Acute Kidney Disease). Gradual exercise generally does not cause acute renal failure. Only strenuous exercise, coupled with not paying attention to water supplementation during exercise, can easily lead to kidney injury; even acute renal failure. Adequate hydration and paying attention to one’s body are the best preventative approaches.

YOU BURN LOADS OF CALORIES

This may be obvious, but it’s still worth mentioning: As you start your marathon, calorie demands may approach 600–800 calories an hour very early in the event. The average body stores 500 grams of glycogen, which equates to approximately 2,000 calories of glucose available for immediate mobilization. On average, every mile run burns 100–125 calories of glucose which means 20 miles in the entire glycogen/glucose supply has been exhausted. This is when most runners hit the infamous “wall,” also known as the point where they feel like they can’t go any further. Fueling properly with sport gels and electrolyte drinks throughout the run helps, but on rare occasions, hypoglycemia can lead to a runner passing out.

YOU MAY HAVE A POST-RACE SLEEPLESS NIGHT

Many people have trouble falling asleep after running a marathon, in spite of feeling very tired. One reason for this is elevated levels of the stress hormone cortisol as a result of putting the body through the challenges of the distance.

YOUR LEGS AND LOWER BODY WILL BE SORE

Your legs may begin tightening and cramping during or immediately after the race, but delayed onset muscle soreness, DOMS, typically kicks in the day after the race and is worst over the next 2–3 days. There isn’t much you can do to prevent or deal with DOMS, though some people take anti-inflammatories to lessen the pain.

YOU’LL ENJOY MANY HEALTH BENEFITS

There are many benefits to running. “Running marathons improves your immune system so your body functions are more effective and efficient at fighting off germs,” says Dr. Michael J. Barber, board-certified internist, cardiologist and electrophysiologist. “You can also lose weight: Running long distances is a way to burn lots of calories and, if a nutrition program is incorporated into training, can eventually result in decreased body fat.” Running marathons also provides tremendous mental benefits including increased confidence, improved cognition and concentration, decreased stress and improved general overall outlook.

Leg-Day Workout Habits You Should Never Skip

Your legs power you through your most active habits: walking, running, swimming, lifting and so many others. So it should come as little surprise that the legs have the biggest muscles in the body: gluteus maximus (the buttock muscles), quadriceps (thigh muscles) and hamstrings (back thigh muscles).

With all the activity, you may be tempted to think your legs are getting enough of a workout through everyday life. But it’s important to dedicate a day or two in your weekly workout regimen to focus on your lower body. So here’s your ultimate guide to leg day.

First, What Is Leg Day?

You may have seen your gym-addict friend posting about #legday on Instagram, but what does that actually entail? At the most basic level, it’s exactly what it sounds like — the day of the week you devote to working your leg muscles.

Though many beginners (and athletes of all fitness levels) benefit most from full-body workouts, many intermediate and advanced lifters opt to separate their workouts by muscle group so they can work those muscles to fatigue more easily and see results more quickly.

Now that you’re up to speed, here are the leg-day habits you should never skip:

1. Schedule Leg-Day Workouts Strategically

If you’re taking this body-part-split approach, you should try to devote equal time every week to each of your major muscle groups. You should also allow them sufficient time to recover after each workout. To accomplish this, it’s a good idea to develop a schedule that you stick to each week.

“When targeting muscles, I like to begin my week with a leg day and finish it with a leg day,” says personal trainer De Bolton. “I like to split my leg days up with upper-body days in between.” So a typical week may look like this:

• Monday: leg day

• Tuesday: upper-body workout

• Wednesday: conditioning or rest day

• Thursday: upper-body workout

• Friday: leg day

• Saturday: conditioning and cardio

• Sunday: rest day
  

If you plan on doing two leg-day workouts per week, it would be effective to split up your training even further: one day for glutes and hamstrings and another day for quads. That way you can have intense and heavy training for each day and get a full recovery before the next leg workout.

Another (more beginner-friendly) way to split up your training with just one leg day may look like this:

• Monday: leg day

• Tuesday: cardio

• Wednesday: upper-body workout

• Thursday: cardio

• Friday: full-body workout

• Saturday: rest day

• Sunday: rest day

“But make sure if you are lifting heavy that you don’t hit the same muscle group day after day,” Bolton says. “You can cause muscle fatigue or overtrain, which will cause other setbacks that will not help you reach your goal.”

2. Push Yourself on Leg Day

When it comes to leg day, lots of people take the “go big or go home” approach (hence all those post-leg-day memes). And while you need to be smart about how much you challenge yourself, doing an easy leg-day workout isn’t doing yourself any favors.

“As your work out week after week, it’s important to up the intensity on your strength-training sessions as your body adapts to the resistance so that you’ll continue to build muscle in your legs,” says Bolton.

If you don’t challenge your body, you won’t change, regardless how often you hit each muscle. You can do this either by increasing reps or sets, the speed of reps or the weight that you use to do the exercise.

3. Include the Best Leg Exercises

“With my personal-training clients as well as my athletes, I usually have them train the legs to some degree every day,” says personal trainer Travis Barrett. “I have them do variations of Olympic lifts, squats (bilateral and unilateral) and deadlifts (bilateral and unilateral) every training day.”

Some of the best exercises to include in these types of workouts include:

1. Vertical Jump

These jumps address speed and your ability to produce force with no external load and to do so quickly. These are typically used as our initial power exercise following a dynamic warmup.

HOW TO DO IT: Squat down halfway with your feet flat, and then jump as high as possible, landing on flat feet with the knees slightly bent to absorb some of the impact from each jump.

2. Hang Clean High Pull

This movement is a power exercise (in particular, speed and strength) that addresses your ability to produce large amounts of force in a very short amount of time.

HOW TO DO IT: Start with a loaded (unloaded if you’ve never done this move before) barbell in front of you, and then lift it up to hip height with back flat and knees slightly bent. Bend your knees and reach your hips back in order to load the hamstrings. Straighten up explosively as you use the force of the movement to raise the bar up the body to chest level. Elbows will be higher than wrists. Bend knees slightly to absorb the impact of the barbell on the way down.

3. Front Squat

This is a basic strength exercise that focuses on general leg strength. It also works your core, as it forces you to stay more upright as compared to a back squat.

HOW TO DO IT: Grab a barbell or set of dumbbells and hold across the cest. The bar should rest across the front deltoids with the triceps parallel to the floor. Keep your hands and wrists relaxed. Hinge your hips back into a squat, pause for one count, and then stand back up.

4. Glute Bridge

Addressing weak glutes helps alleviate pressure on your lower back. Typically, people with lower-back pain have a weak posterior chain (a group of muscles on the back of the body from the glutes to the calves), which ultimately results in an anterior tilted pelvis (your hip bones tilt forward) which leads to poor posture.

HOW TO DO IT: Lie on your back with your knees bent and pointing up to the ceiling. (Optional: Load the barbell across the front of the hips.) Lift your hips slowly until your body is in a straight line from shoulders to knees. Squeeze your glutes at the top, and then lower back down slowly and with control.

5. Body-Weight Lunge

This exercises stretches the hip flexors and addresses single-leg strength, which helps ensure that one side isn’t stronger than the other.

HOW TO DO IT: Start standing, and then step out a few feet with the lead foot flat. Bend both knees to 90-degree angles. Maintain even pressure between the ball of the rear foot and the the middle of the front foot. Step back to the starting position.

“To get the most out of your leg day, you should make a point of including squats and deadlifts in your workout. You don’t necessarily need to include both of them in the same workout, as long as you’re doing each of them regularly,” says Lindsey Mathews, head trainer for IdealFit.com. “These lifts work so many important muscles that you really sell yourself short when you don’t do them.”

Read more: How to Get Lean, Sexy Legs With 12 Moves

4. Switch Up the Style of Leg-Day Workouts

There are various ways to cause hypertrophy (increasing muscle size) — such as supersets (grouping two exercises together sequentially with little to no rest in between) and triple sets (three exercises executed sequentially with little no rest in between sets) because you can get a lot done in little time.

Circuits are also a great way to challenge yourself. You can either do a continual circuit where you’re moving from one exercise to the next without rest until the end or use supersets or triple sets, in which you group two or three exercises together with little rest in between exercise and a break between sets.

Not sure what to do for your next leg-day workout? Try this workout by Travis Barrett:

• Vertical jumps: five sets of three reps
  

• Hang clean high pull: three sets of three reps at 60-percent of your 1-rep max*
  

• Front squat: three sets of five reps at 75-percent of your 1-rep max
  

• Glute bridge: three sets of 20
  

• Body-weight lunge: three sets of 10 reps on each side
  

*One-rep max refers to the maximum amount of weight you can lift once.

Benefits of Leg-Day Workouts

So why should you go through all of this? Besides the general benefits of weightlifting — more lean muscle mass, decreased body fat and stronger bones — some of the largest muscle groups in your body are in your legs, which is why it’s important to never skip leg day, says Mathews.

“When you train these large muscles, it promotes the release of hormones that help build lean muscle mass,” she says. “This helps maximize your results for all the other muscle groups.”

But the muscles involved are not only legs — glutes, quads and hamstrings as mentioned above, plus the muscles in your calves — but other muscles groups as well. For example, during back squats, your glutes and hamstrings are worked, but also your upper-back muscles because you need to support a barbell.

“Having a strong lower body also helps with most other physical activities, such as running, biking and sports, and it can also help you to be less prone to injury,” says Matthews

How a Weighted Vest Helps You Run Faster, Get Stronger, and Look Like an Action Hero

Everything you need to know about the wearable gym accessory that will supercharge every type of workout.

Sooner or later, it happens to everyone: You hit a plateau in your exercise regimen, when everything seems to come a little too easy. Your push-ups are picturesque and your squat form is flawless, but really, you're going through the motions. On cardio days, the treadmill miles fly by with scarcely a droplet of sweat. Friend, it is time to hit the proverbial reset button, and one way to do that is to cop a weighted vest.

The idea behind these action hero-looking contraptions is a simple one: By making your body a little heavier, you make the universe of exercises that involve moving your body a little more difficult, which means that you don't need to scrap your beloved routine altogether in order to start seeing more hard-earned gains. With the help of fitness coach Pete McCall and HyperWear owner Dirk Buikema, we answer all your most pressing questions about how to use a weighted vest to work out smarter—and, hopefully, how to avoid looking like a doofus in the process.

Explain that science to me, please.

Sure. The more challenging the exercise, the more oxygen you need, and the more calories you burn in the process. Whether you’re running, squatting, kickboxing, flailing around your living room while watching the World Cup, or just walking to the grocery store, the vest provides a safe overload method that enhances your ability to generate force into the ground—an important component of running efficiency. Sure enough, studies have shown that vests help boost oxygen uptake which, in turn, improves performance out on the track.

Improved land speed isn’t the only benefit, though. When performed with a vest, high-intensity strength training exercises will place greater loading forces on the body, which helps to increase bone density—something that may not concern you right now, but that will as you approach rocking-chair age.

Will wearing one make me look like an insufferable tool?

Not necessarily! Performance fabrics and clever designs have taken us well beyond the ugly, bulky, “how-sweaty-can-it-get-in-here” vests of yesteryear. Most of today’s low-profile models aim to mimic the way your body carries its existing weight, allowing you to move and breathe freely. (It is nice to be able to move and breathe freely during difficult workouts.)

Can I afford one?

High-end models can run hundreds of dollars, but your favorite jungle-themed retailer has options that cost less than a monthly gym membership. The more expensive brands boast features like higher-quality zippers (for easy on-off transitions between sets) and form-fitting weights.

As is the case with most things in life, you get what you pay for: If you just want to try this vest life out, go for something cheap. If you intend to make it a significant part of your regimen, spring for something nice so you don’t have to replace it every other year.

How much weight are we talking?

For running, aim for no more than 10 percent of your total body mass. Anything more than that will slow you down too much to be of use. For strength training, it’s all about how you feel. Since you might be comfortable squatting with an extra 25 pounds but not, say, doing pull-ups with that same load, a weighted vest that allows for easy addition and removal of those pounds is your best bet.

What size do I need?

First, make sure there are sizes: Anything that comes with the dreaded “one-size” label is designed to fit on everyone but please no one. Spend your money elsewhere.

A vest that is too tight restricts the motion of the spine and shoulders, while a too-loose vest makes you unstable and uncomfortable. Look for something that uses stretch fabrics, straps, and cords to keep it snug against your torso, like a compression shirt. Test the fit by jumping up and down—the weights should not bounce, hurt your shoulders, or inhibit your breathing.

I’m ready! What’s next?

Lunge jump

What: Begin in a lunge position with the right leg forward and left leg behind you, with your weight evenly centered over your core. Bend both knees and jump between two and four inches off the ground, switching your leg position in midair. Repeat until you can dunk with one hand.

Why: Jumping-based exercises recruit more fast-twitch muscle fibers, which are responsible for increasing force production (good) and creating muscle definition (what you really care about).

Squat jump

What: Start with the feet slightly wider than hip-width apart and toes pointed forward. Bend into a squat position, dropping your hips back and down, like you're sitting in an invisible chair. Push upwards through the heels and jump between two and four inches off ground, landing softly back in the same squat position with your weight on your heels. Repeat until you can dunk with two hands.

__Why:__As with lunge jumps, this exercise helps increase overall force production in the legs, strengthening muscles and bones alike.

Plank jack

What: Begin in a high plank position with your feet hip-width apart. From there, take a little hop, splaying your feet outwards, in a sort of prone jumping jack motion. Land on your toes and then hop again to the starting position. Keep your core engaged throughout, and do not allow your back to dip.

__Why:__The plank position engages the shoulders, arms, upper back, and spinal stabilizer muscles, while the load of the vest challenges the leg muscles to work harder throughout the jack action.

Skater lunge

What: Begin in a standing position, with feet hip-width apart and knees slightly bent. Draw the left leg behind the right leg and all the way across your body, bending both knees at 90-degree angles. Hop into the same movement on the opposite side of your body, and pick up the pace when you get comfortable. As you go back and forth in a fluid motion, you should resemble an unusually bulky speedskater.

Why: This movement attacks the thighs, hips, and glutes, which together control rotation and extension of the upper legs. The greater range of motion here can help strengthen muscle fibers not normally engaged in plain-vanilla squats and lunges. And while the instability inherent in dumbbells and barbells makes them difficult to use with exercises like this one, you’ve got a vest to solve that problem! Happy skating.