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.

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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.

9 Sneakers You’ll Need for Winter if You Plan on Running in the Snow

Clocking miles during a wintry day? Make sure you've geared up properly, especially with running shoes for snow that can withstand the elements. “When you're picking the best shoes for running in the snow, you want to consider two main aspects: the traction and grip and what kind of protection the shoe provides from the elements,” says Eric Fruth, Co-Owner and Grassroots Coordinator of ColumbusRunning.com. “Ideally, you're looking for a shoe that has excellent grip on wet or icy terrain, and if it features a water-resistant upper or a weatherproof GORE-TEX upper, even better.”

In order to pick the right running shoe for you, look for shoes that list out features and materials specific to wet and cold conditions. “There are running shoes that use a rubber that gets tacky on wet surfaces, and that provides extra traction on everything from wet leaves in the fall to snowy paths in winter, says Fruth. “Some shoes are water resistant, which provides protection from conditions like dewy grass, while others are fully waterproof, ideal for anyone outside in the worst of conditions.” Whether you’re a newbie or a veteran runner, here are the best shoes that will hold up when the snowflakes start dropping.

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The best running shoes for snow

Brooks Ghost 14 GTX — $160.00

When you need a lightweight running shoe for the snow, the Brooks Ghost 14 GTX is a great waterproof option that comes with the brand’s signature 100 percent DNA LOFT cushioning in the midsole. The carbon-neutral shoe is also constructed with a flexible fit, which is connected to the GORE-TEX Invisible Fit membrane. Get the men’s fit here.

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Brooks Cascadia 16 — $130.00

For those runners who see themselves jetting off for a run during sleet, slushy, or snowy weather, then the Brooks Cascadia 16 (men’s shoes available here) is worth a peek. The TrailTack rubber outsole was created to focus on wet-dry traction. Hit a melted snow puddle? Not to worry: The drainage ports allow water to escape easily, while the Ballistic Rock Shield protects against pebbles and debris.

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Salomon Speedcross 5 — $130.00

When you need a shoe to offer more traction on slippery surfaces, consider Salomon’s Speedcross 5 (find men’s sizing here). When you’re out in those backcountry trails where ice and snow might creep up on you, the ClimaShield waterproof membrane will help keep the shoe to keep dry while on wet surfaces. Combine this with the lugs on the outsole helps create sufficient grip on wet surfaces.

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Altra Women's Lone Peak 5 — $130.00

If you hit that melted snow pack during a morning run, having a shoe that can survive the drench is key. The Altra Lone Peak 5 (Men’s Lone Peak 5 available here) has clever engineering in the form of laser-cut drainage holes. “The shoe includes rugged traction and one of the most open, comfortable toe boxes on the market,” says Fruth.

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New Balance Fresh Foam More Trail v1 — $165.00

If you’re looking for a good winter shoe that also provides maximum cushioning with its signature ‘Fresh Foam’ midsole, check out New Balance’s Fresh Foam More Trail v1’s. “The Fresh Foam More Trail v1 comes with a water-repellent upper and an extremely cushioned feel, great for long days on the feet in any kinds of conditions,” advises Fruth. Get men’s Fresh Foam More Trail v1 here.

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Nike WildHorse 6 — $65.00

When you need lightweight shoes that have trail-ready traction, the Nike WildHorse 6 (find men’s shoes here) has full-rubber outsoles and features abrasion-resistant materials in the forefoot and heel, with sticky rubber in the middle for grip. When you hit a sleet bank or snow patch, you can rely on the collar around the ankle that hugs your foot while helping prevent the debris from entering the shoe. There is also a woven heel helps keep your foot secure.

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Saucony Canyon TR — $110.00

A dirt-friendly traction shoe with supreme performance while on wet surfaces? Yes, please. “This shoe is a newer option that uses a PWRTRAC tacky rubber outsole for added grip in the worst of conditions,” advises Fruth. Find Saucony Canyon TR for men here.

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ASICS GEL-Kayano 28 — $160.00

Reflective elements are an essential feature of running shoes in cold weather in order to add visibility during dark mornings and evenings. “The ASICS GEL-Kayano 28 comes in a Lite-Show version for the winter, adding high viz reflectivity to make sure that passing traffic spots you on the darkest days,” says Fruth. Men’s GEL-Kayano 28 are also available.

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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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.

How To Trek 10 Waterfalls Through Costa Rica's Las Monas Rainforest

Waterfalls and hiking are synonymous with adventure-seekers in Costa Rica. There is no shortage of spectacular displays of crashing waters in the destination. This holds true for the Las Monas Rainforest (named “the monkeys” for the plentiful mammals seen in the area). Airbnb Experiences offers a hidden waterfall trekking adventure that will take you 3 miles roundtrip through Las Monas, which has many spots where you can take a dip in natural springs fed by waterfalls. Starting from the base of the Neofauna Farm, which is shaped like a small shoe, your excitement is furthered by a resident green parrot echoing "papa" at you before the start of the tour.

To reach the stretch of rainforest to start the hike, you take a 5 minute drive through the Las Monas village from the town of Jaco. The drive has slow-paced, rural landscape and colorful two-level homes as well as a nondescript ranch flanked by beautiful pink, flor de sol and hibiscus flowers. The part of the rainforest you trek will be on the Oracio Solis family land. You will also see rural living within the rainforest like an eco-house with no water or electricity owned by the Oracio Solis family. There will be several chickens that flew the coop running around the brush and sipping at the lake.

Some of the flora that you encounter on the excursion are the cacao tree and its distinct wavy, green fruit; a tree used as natural mosquito repellent; and the “big chicken tree” because of the resemblance of the roots to chicken feet (which was interestingly used to make matches by the native people). Your guide may urge you to take a bite of the vitamin-filled Begonia leaf, where its origin is in Central Pacific Costa Rica. Its flowers are deep red and its flavor is lemon-like acid used to flavor meats, sorbets, and ice creams.

In total, you encounter 10-12 waterfalls, but if you keep hiking to the end of the property, there would be a total of twenty. Only locals can access to the other 8 because of the difficultly in climbing. Some parts of the trek are slippery, while others you have to hold ropes in order to assist with climbing up the slightly steep waterfalls (this is not a trek for the faint of heart or those afraid of heights). The chirps of cicadas are almost a constant in the background, some louder in some places than others, where they sing their songs for around three months in the Costa Rican summer season.

The last stop is a traditional local meal for the area at a casual dining restaurant called Soda Garabito located in Jaco. The cafeteria style venue allows you to order different dishes by a la carte, such as chicken, fish, rice and beans, steamed veggies, and plantains.

Where to Stay Local:

Airbnb offers many private and shared homes in the Puntarenas region, where you can readily access the waterfall hiking excursion. Some of the local towns where you can book your Airbnb include Jaco and Herradura.

How to Find the Best Running Shoes for YOU

When it comes to running shoes, the options can be seemingly endless and overwhelming. How do you choose the best running shoe for your foot type? Instead of sticking with the same shoes you've been wearing for years, consider what type of shoe fits the terrain you're running and any foot or gait issues you might have.

For example, some people run with their weight on the outside of the foot (supination), others have flat feet and still others have high arches. Personal preferences come into play, too, with wide toe boxes, shoes that offer extra cushion and ones that won't break the bank.

It's important to choose running shoes for specific terrain as well. A trail running shoe is made with more rugged features compared to a racing shoe that's engineered to be lightweight and breathable on the track.

Before heading to your local running shop and randomly choosing a shoe based on color or design (don't worry, we've all done it), use this guide to help you know what to look for in each type of running shoe.

1. Best Cushioned Running Shoes

“Extra cushioning in your running shoe definitely isn’t for everyone, it ultimately depends on your running style, individual stride and your body type,” says Caleb Backe, personal trainer and health & wellness expert for Maple Holistics, a natural hair and skin care company.

“Choose a cushioned running shoe that’s designed to improve your natural foot positioning for increased comfort,” he says. Salomon’s Sonic RA 2 is designed to hug your foot in a comfortable, custom fit without aggravating pressure points.

2. Best Running Shoes for Plantar Fasciitis

Plantar fasciitis is an inflammation of a thick band of tissue that connects the heel bone to the toes and is a common cause of heel pain. There are two types of pain associated with plantar fasciitis — pain with push off and pain with landing, says David Reavy, Chicago-based physical therapist and owner of BeReact.com.

If you have pain with push off, a shoe that helps you push off with your entire foot is key, he says. (Try Asics GEL Kayano 25, which resists compression and reinforces a natural line of movement.) Or if you have pain with landing, a shoe with more cushion is likely what you need.

3. Best Neutral Running Shoes

Despite what many people think, most runners don't need a lot of cushion or motion control devices in their running shoes, says Mark Cucuzzella, M.D., and owner of a the running website DrMarksDesk.com. What they need is a light, flexible, neutral and not-too-soft shoe.

“A neutral running shoe empowers your body to move in a more natural way, and a wide toe box allows the toes to spread and splay in order to distribute impact forces and encourage proper toe off through the gait cycle,” he says. Topo Athletic's Magnifly 2 has zero drop with 25 millimeters of cushion, giving your foot the freedom to move as if you were barefoot.

4. Best Running Shoes for Flat Feet

The first thing to consider when purchasing running shoes for flat feet is to make sure the shoe has no heel elevation and little to no toe spring, says Backe. “You’re also going to want to ensure that the toe box isn’t tapered. You should be able to recognize a shoe that’s fit for flat feet by the wide, chunky heel, as well as the stiffer sole. Look for running shoes that control motion.”

The Asics GT-2000 7 offers a wide and high toe box, allowing the foot to spread naturally at push off, while still offering plenty of stability.

5. Best Waterproof Running Shoes

Even when you're looking for waterproof running shoes, you don't want to compromise your foot's function in the rain, says Jessica Marie Rose Leggio, running specialist at RunPainFreeNow.com. “You don't want to get hurt on wet surfaces, so you need your full foot control.”

Be sure you can wiggle your toes (these shoes tend to be more laterally restrictive due to the material), so that even when your feet get wet, you can still move them to keep blood flowing, she says. Try VIVOBAREFOOT’s Swimrun, a line of waterproof running shoes that come in low-ankle and high-ankle styles.

Brooks Running Cascadia 13 Running Shoe

6. Best Trail Running Shoes

“For trail shoes, you want a shoe that will help support the additional lateral movement required when running trails," says Dr. Cucuzzella. “The stack height [distance between your foot and the ground] should not be too high, and you should not have an elevated heel, as these two features will contribute to a higher likelihood of ankle sprain.”

“People have different preferences for cushion and tread, so I encourage them to find their own sweet spot," he says. And if you live where it's wet and rainy, look for a waterproof upper side. The Brooks Cascadia 13 protects from rocks and roots under foot and from trail debris on the sides and top of feet.

7. Best Running Shoes for Overpronation

Overpronation occurs when a runner’s foot rolls inward too much. If you have flat feet, you most likely overpronate, and overpronation is one of the leading causes of knee pain, says Backe. “Extra support will help you achieve a more natural foot strike and therefore will decrease knee pain.”

The Brooks Adrenaline GTS 19 has “GuideRails,” a support system similar to bumpers in bowling alley (imagine your foot as the bowling ball). They kick in when you need them and stay out of the way when you don’t.

8. Best Racing Shoes

For the general public (i.e. non-professional runners), your racing shoes shouldn't be too different than what you train in, says Dr. Cucuzzella. If you plan on doing a lot of racing, though, the one thing you might look for is a shoe where the upper and outsole are stripped down a bit for weight.

"But as far as the other features — flexibility, midsole density, stack height and toe box — they should mirror what you're used to," he says. Salomon’s Ultra Pro provides long-distance comfort with extra support and cushion in the midsole.

9. Best Stability Running Shoes

“A small percentage of runners might benefit from what is called a 'stability shoe' — firmer density and less flexibility through the midsole," says Dr. Cucuzzella.

“Look for shoes that have low heel-to-toe drop, a wide toe box to allow for natural foot function and light weight to better accommodate the runner’s needs," he says. The Altra Provision shoes have grid-like grooves in the midsole, allowing the foot to flex, while still being lighter for more speed and better performance.

10. Best Minimalist Running Shoes

Your running shoes should be an extension of you, says Leggio. She says you'll want to hear the sound of the ball of your foot pushing off the ground behind you. And only a flexible shoe allows for that.

"Also, a flexible shoe doesn't hide issues, it exposes them, and you want to know what is going on at the start of it, not when you are already injured. You want the run to be dictated by you, not a sneaker dictating your biomechanics,” she says The VIVOBAREFOOT Primus Lite has a vegan upper made from PET recycled plastic and a thin sole that lets you train hard while developing skillful movement.

11. Best Running Shoes for Supination

For those that tend to supinate when they run (rolling onto the outer edge of the foot), it's important to find a neutral shoe that won’t interfere with your stride and push your foot out even further, says Claire Wood, New Balance's head of performance footwear. If that sounds like you, check out the New Balance 1080V9 with neutral cushioning.

12. Best Running Shoes for High Arches

“If you have a high arch in your feet, then you’ll need some extra cushioning to give your arch the proper support,” says Backe. A cushioned shoe enhances shock distribution in the midsole to support your arch and prevents your feet from rolling outward while you’re running, he says. Try Salomon’s Sense Ride 2, which has an 8 millimeter drop, plenty of cushion and a generous toe box that works for high arches.

13. Best Winter Running Shoes

“When you go on winter runs, ice is going to be your worst enemy," says Paul Ronto, director of digital content and research for RunRepeat.com, an athletic shoe review site. “You have to be cautious of street lines and crosswalks, as painted lines tend to be extra slick compared to their concrete or asphalt counterparts.” The New Balance880v8 GTX has a good grip on the bottom, as well as waterproof Gore-Tex membrane, which help keep your feet dry.

Salomon’s Predict RA Running Shoe

14. Best Running Shoes for Bad Knees

“For serious knee pain, you should first defer to a professional opinion from a doctor,” says Braden Moorhead, senior buyer at Zappos.com. “For runners with knee pain, it is important to look for brands that offer shoes with a higher stack height and lots of cushioning, which will offer a softer ride and may alleviate knee pain,” he says.

Some research has also suggested that shoes with a lower heel-to-toe drop (0 to 8 millimeters) encourage a natural running gate cycle, which allows your quads and glutes to help absorb the shock of landing. Salomon’s Predict RA has grooves on the tread inspired by the major joints in the foot. These grooves are placed on the top and bottom of the midsole to double flexibility and enhance the foot and shoe interface.

15. Best Long-Distance Running Shoe

“For a distance shoe, you are really searching for comfort, cushioning and durability,” says Moorhead. So don't be afraid to test out a bunch until find one that can keep up with you. “If your shoes feel a little snug or 'off' around mile three, chances are the farther you run, the more the problem will be exacerbated,” he says.

Test all of your gear — especially shoes — during your training so there are no surprises on race day. "Even if you’ve run in the same model shoe before a race, you never want to show up to race day with a brand new pair of shoes. There shouldn’t be a ton of break-in time for running shoes, it’s more to test that they feel good through the entirety of the run.”

Asic's GEL-NIMBUS 21 has added mesh for more breathability and support, but also has a spacious toe box and gel technology in the forefoot to give your feet more space to move.

16. Best Wide Toe Box Running Shoes

“'Wide toe box' isn’t a standardized term like a shoe’s width is,” says Moorhead. “A wide toe box for one brand could feel narrow and tight for some runners and could be bulbous and boxy in other brands,” he says.

So it’s important to try on a variety of shoes before one that feels the most comfortable for you. "Whatever fit you’re going for, you never want pressure in the toe box, nor do you want so much room that there is an insecure fit,” Moorhead says. The Altra Lone Peak 4.0 RSM has a “footshape” wide toe box that allows your toes to relax and spread out naturally for more comfort and stability both uphill and downhill.

New Balance Fresh Foam Arishi v2

(Image: New Balance)

17. Best Cheap Running Shoes

“If you’re a runner on a budget, it’s important to remember that price doesn’t dictate quality on either end of the spectrum," says Moorhead. In other words, inexpensive doesn’t always mean cheap in quality, and expensive doesn’t necessarily mean it’s the best.

Instead, look for what type of cushioning you prefer — firm or plush — and if the materials feel good, he says. Ask yourself, is it comfortable? For under $70, New Balance Fresh Foam Arishi v2 offers a breathable mesh for light-weight support so you don’t feel weighed down while running.

“But no matter the price, most midsoles (the cushion-y part of the shoe) are made of EVA [etheylne vinyl acetate], and unfortunately, EVA degrades between 300 and 500 miles," he says. "Sometimes when you start to feel new creeks and cracks during or after running, it might be a sign that it’s time for a new pair of kicks.”

Read more: 12 Essential Tips for New Runners

18. Best Running Shoes for Women

“The top things to look for top running shoes for women are flexibility and full-foot function — can you bend the shoe toe to heel?” says Leggio. “The best running shoes would be light-weight, speed-focused trainers.” The Asics GEL DS-Trainer 24 reduces shock to your joints, allows for a smooth stride transition and provides complete bounce back.

19. Best Running Shoes for Men

“For the best running shoes for men, look for stability, which provides better support and control of the foot throughout the entire running motion,” says Maurice Oliver, footwear specialist at the REI co-op store in New York City.

Also look for shoe cushioning in the heel and forefoot that aids in shock absorption, he says. Durability is also important to the lifespan of the shoe and the runner's body. Asics' GEL-CUMULUS 20 features technology for optimal bounce back and a full-ground contact outsole for smoother heel-to-toe movement.

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 To Combat Heart Disease According to A Black Female Cardiologist

“That whole BMI thing is a lie; it doesn’t include us!” Sound familiar?

Dr. Khadijah Breathett, MD, MS, FACC a Black female advanced heart failure/transplant cardiologist can’t remember how many times her Black friends have lamented to her about the body mass index (BMI), which they attribute mainly to White standards of weight and body types. “At a community health event, a Black woman inquired, “Why are doctors always asking me about my weight and BMI the minute I walk into their office?” However, Dr. Breathett, who is Assistant Professor of Medicine at the University of Arizona Sarver Heart Center, believes that Black women’s sizes have grown over the years, largely due to our lifestyles and eating habits. “I show my patients and community members maps of obesity over the decades, and we have been getting wider. Just look at photos of your great and great-great grandparents and their more slender physiques: we have been getting wider overtime.”

 

When it comes to heart disease, family history plays a big role: many of us know an aunt, grandparent, or close family friend that has succumbed to heart disease. From family cookouts to funerals— we like our fried chicken, mac n cheese, yams, and all that delicious southern food. “But by eating in an unhealthy manner, you add more fuel to the fire if heart disease runs in the family,” says Dr. Breathett. “Heart disease is the leading cause of death in African-Americans, particularly African-American women and it is a preventable disease!”

Dr. Breathett refers to the American Heart Association for much of her research in her practice and looks to the “Simple 7,” which are known ways to reduce risk of developing cardiovascular disease. They include developing healthy nutrition, exercising regularly, stopping smoking, achieving target blood pressure, cholesterol, blood sugar, and healthy weight.

 

In Dr. Breathett’s world, healthy nutrition means: 6-8 daily servings of whole grain products (yes, give us strength to pass by that white Wonder Bread in the bread aisle). She recommends choosing grains that are brown, like wheat bread, brown rice, and multigrain pastas or bean pasta.

Also, be sure to stack your plate with 3-5 daily servings of vegetables of different colors. “I tell patients to prepare half of their plate with vegetables that are still recognizable after cooking,” smiles Breathett. That means choosing greens that are sautéed on a skillet, steamed, or raw to know that you are not cooking away all of your nutrients. She also recommends 4-5 daily servings of fruit, 3-6 daily ounces of lean meats (oily fish 2x per week), and 3-5 servings per week of unsalted nuts/legumes. “Stick to the outer perimeter of the grocery store, where the fresh produce is stored.”

As for dairy, Dr. Breathett advises her patients follow the American Heart Association’s recommended 2-3 daily servings of fat-free or low fat dairy products. “Since many African-American are lactose intolerant, it may be difficult to obtain calcium/vitamin D from dairy.” “You can get your calcium from cereals, some leafy greens vegetables like collard greens, spinach, and kale and vitamin D from oily fish, in addition to over-the-counter supplements. Yogurt is also sometimes tolerated a little better than other dairy” says Dr. Breathett.

“As a pescatarian, my favorite foods include mixed greens (kale/arugula/spinach) and legumes like black-eyed peas/chickpeas cooked in a skillet or slow cooker with carrots, onions, and bell peppers .” Also, Dr. Breathett enjoys quinoa in moderation since high fiber content can sometimes be hard on digestive tract for some. Salmon; bananas (inexpensive, great source of vitamins/fiber); oatmeal (her staple breakfast), oranges and apricots are also high on her list.

Instead of jumping on the Instagram bandwagon of the latest diet fad and ending up on a yo-yo diet where you discipline yourself for a period of time and then revert back to bad habits, slowly make changes to your lifestyle. “For example, use herbs to help season food rather than seasonings with salt or sodium,” says Dr. Breathett. “Make little tweaks overtime, like adding turkey meat to your ground beef, and then supplementing it overtime entirely. In the long run, your taste buds won’t miss or crave some of those unhealthy foods.”

Are You Fit Enough To Be A Sailor?

Sailing seems like a peaceful pursuit, but it demands a lot from the body. Adjusting the sails and steering the boat require dynamic movements from a wide range of muscle groups. “You’re constantly moving in response to the wind and waves,” says Jonathan Beery, 31, a competitive sailor and owner of Next Level Watersports, a kiteboarding business based in Nantucket, Massachusetts.

Beery races two different types of sailboats: keelboats and dinghies. With keelboats, a several-thousand-pound flat blade prevents it from tipping over. “These boats are usually larger, so the loads are greater,” he says. “This requires brute force and teamwork to hoist and lower the sails.” 

With dinghies, the sailor’s bodyweight keeps the boat flat: You hook your feet beneath a nylon strap and then “hike out,” or lean back so that your entire body from knees up is about six inches above the water. “Hiking out is grueling,” says Beery. “You’re engaging your chest, abdomen, biceps, and triceps to maneuver and steer the boat over each wave, sometimes for hours at a time.”

During his workouts, Beery focuses on building strength, especially in his core and back, while challenging his balance. Ahead of Nantucket Race Week (August 11 to 19) Beery shared three moves from his routine with Furthermore. Try them and you’ll reap the fitness benefits both on the water and on dry land.    

BOSU Squat with Medicine Ball Twist
“Squats on an unstable surface using weights strengthen my muscles, while I simultaneously make dynamic micro-adjustments required for balancing on a boat,” says Beery.

How to do it: Standing on the flat side of a BOSU ball, hold a medicine ball in front of your chest with straight arms. Slowly lower into a squat, rotating to the left to bring the medicine ball to the outside of your left knee. As you press up, bring the medicine ball diagonally across your body over your right shoulder. Bring the ball back to center and repeat on the other side. 

Seated Medicine Ball Twist
Beery incorporates this core-strengthening move into a routine that also includes crunches, planks, side planks, leg lifts, and sit-ups on a balance ball.

How to do it: Holding the medicine ball, sit on the ground with knees bent. Brace your core as you lower your back to a 45-degree angle and lift your feet off the ground. Rotate your torso to the left and tap the ball to the outside of your left hip. Rotate and tap the ball on the right side. Let go of the ball and return to center. Extend your legs and stretch your arms overhead. Slowly lower your hands and feet until they’re a few inches above the floor. Pick up the medicine ball and return to the starting position. Repeat.

Push-up with Opposite Arm and Leg Raise
You use your core and back to trim the sail, or pull it in so that it’s aligned with the wind, one of the main components of sailing. This move targets those muscles. 

How to do it: Start in a push-up position, with your core engaged and hands beneath shoulders. As you extend your left arm forward and parallel to the ground, lift your right foot off the ground. Hold for one to two seconds. Return to the starting position, and do a push-up. Repeat the sequence on the other side.   

How to Train Like a Speed-Demon Flag Football Champion

If you caught the 1996 Olympics back in the day, the streak of gold you saw blaze down the track was one of the best ever to lace up a pair of spikes: Michael Johnson.

The sprinter was among the most dominant athletes of his era, winning gold medals in the 200, 400, and 4 x 400 meter events during an Olympic career that spanned from 1992 to 2000.

But there's more to Johnson than running. A consummate lover of sports since childhood, the track and field icon has taken on a new role: pro flag football player.

Johnson is a key member of the new American Flag Football League (AFFL), a series that brings former pro athletes and recreational players to the same playing field. He serves as the co-captain of one of four pro teams (with former NFL running back Justin Forsett), dubbed "Godspeed" in a nod to his track prowess. Other teams include the Roadrunners, captained by former NFL quarterback Michael Vick; Ocho, captained by former NFL wide receiver Chad Ochocinco; and Holdat, co-captained by 3-time NBA Slam Dunk Champion Nate Robinson and NBA All-Star Carlos Boozer.

The league is currently in the midst of the AFFL US Open of Football (USOF), a single-elimination tournament that started with 132 teams of everyday players in March 2018. The USOF will culminate on July 19 in Houston, as the champions of the pro and amateur brackets face off in a winner-take-all $1 million "Ultimate Final," which will be broadcast on the NFL Network.

We caught up with Johnson ahead of his team's first contest on July 8, when he and his group of speedsters take on Holdat in the first round of the pro bracket.

Even though he has been retired from track and field for over a decade, Johnson is still extremely active in the athletic community.

“Less than one percent of athletes get to compete on a professional level," Johnson told Menshealth.com. "I was able to achieve the ultimate dream.”

To help others reach that same goal, he opened Michael Johnson Performance in Dallas in 2007. The center incorporates sports science, speed training, injury diagnoses, and support for a wide variety of athletes, ranging from high-level clients like Manchester United and the Dallas Cowboys to youth athletes looking to develop properly.

Johnson's biggest piece of advice for wannabe athletes? Learn how to train smart. “Understand the difference between working hard and working effectively,” he said. “Every training session must be effective in achieving improvement. Athletes have to take an active interest in learning and understanding what works and what doesn’t. Athletes must also understand all of the things that impact performance, such as nutrition, rest and recovery, and mental skills, and work to be most effective in each of these areas."

The former-Olympian also advises his athletes to learn to understand themselves: their likes and dislikes; strengths and weaknesses; and unique personality traits in order to harness their best possible performance.

Staying in Shape

To co-captain a flag football team full of recent NFL talent at 50 years old, Johnson has to be in top shape. He still runs two to three miles or uses the rowing or elliptical machine for 30 to 45 minutes on his cardio days, while his strength training routine includes a series of body weight movements for balance and stability and kettle bell reps.

One of his emphases — in both his own training and his plans for clients — is injury recovery. He had to overcome injuries like pulled hamstrings and stress fractures in his own career, so he knows how hard it can be for athletes to bounce back.

“Injury is one of the most difficult things to deal with as an athlete,” said Johnson. “Getting better requires the same amount of effort as when you’re training uninjured.”

Johnson believes if you want to see your progress in your body, make sure you track everything. “I am not as diligent as I was when I was training for the Olympics, but I still track my progress,” he said.

With that in mind, Johnson shared one of his go-to fully body workouts for clients to perform with only a light weight plate or a set of light dumbbells. Try this out if you find yourself on the road without access to a full gym or coming back from an injury — if it works for someone who was once crowned the World's Fastest Man, it should work for you.

The Workout

Get Up with Press

3 sets of 5 to 8 reps

Start lying prone while holding a plate on the chest. Tuck one leg underneath the other and use it to push yourself up, never letting the plate touch the ground the whole time. Once you reach a standing position preform, a shoulder press by lifting the plate straight overhead.

RDL

3 sets of 5 to 8 reps

Start in a standing position while holding the plate at hip level with your arms fully extended. Keep a slight bend in the knees and the chest tall. Push the hips back slowly to lower the plate just past the knee. While keeping a flat back the whole time, slowly return to the starting position.

Around the World

3 sets of 5 to 8 reps

Start in a standing position while holding the plate at hip level with arms fully extended. Keep a slight bend in the knees and the chest tall. Swing the plate in a circle around the head while keeping the arms extended, control through the swing. Repeat in the opposite direction.

Overhead Squat

3 sets of 5 to 8 reps

Start in a standing position with your feet slightly wider then shoulder width. Hold the plate over your head in line with the feet. While pushing the hips back, bend your knees until your thighs reach parallel position, then explode upward back to the original stance.

Russian Twists

3 sets of 15 reps

Start in a seated position with both feet on the ground, holding the plate on either side. Rotate the upper body while moving the plate with bent arms and tap the floor next to the hip. Rotate the opposite way and tap on next to the hip — that's 1 rep. For an extra challenge, lift your feet off the ground.

Plate Swings

3 sets of 5 to 8 reps

Start in a wide standing position while holding the plate at hip level, with your arms fully extended. Keep a slight bend in the knees and the chest tall. Keep the arms fully extended and swing in front down between your legs, being careful not to hit yourself. Pull through the legs and swing up above your head.

6 Unilateral Exercises That Will Turn Your Limbs to Wobbly Mush

Meet your new worst enemy: one-legged squats.

Believe it or not, a close examination in the gym mirror might reveal that one arm is a little more like Popeye, while the other resembles his slightly-smaller, much-more-envious cousin. And even if the visual disparity isn’t quite as stark, most people do have a dominant side of their body—which, if unaddressed, can lead to problematic strength imbalances for habitual gymgoers.

Unilateral exercises—movements that work one arm or one leg at a time—can help to narrow these gaps. “Unilateral exercises help to stabilize the body by training the often-overlooked deep muscles of the hip and core that are essential for generating power and preventing injury,” says Stephen Stockhausen, PT, DPT, OCS, and owner of ptadventures.com. And since they help to develop balance, they can be especially beneficial those who play multidirectional sports like soccer, basketball, or football.

Chances are that you’ll find yourself doing a fair amount of wobbling when exercising one limb at a time. The bad news is that you look silly. The good news is that it’s working. As your brain struggles to maintain your body’s position, it is constantly sending signals to the muscles that surround the core, hips, and ankles. All that quivering is the manifestation of these micro-corrections as it learns to maintain balance.

One word of caution: “Don’t be surprised if you can’t lift or press as much with one leg or one arm. Because of the extra neural challenge, it is not uncommon to be able to lift far less than half the weight that you could lift with two limbs,” says Stockhausen. Merely dividing your usual load in half before throwing yourself headlong into a set is a great way to get frustrated and/or hurt. Start small, and start with these six movements.

Single-leg standing

What: What it sounds like, honestly. Stand on one leg, airborne calf tucked behind your thigh. Keep your eyes closed, with hips and shoulders level. Do two sets for between 30 and 60 seconds.

Why: Do this as a brief warm-up, priming the joints and muscles for the more difficult exercises (unilateral and otherwise) to come. Keep an eye out for drooping hips or shoulders, which may indicate weakness and are common predictors for injury.

Single-leg mini-squats

What: Stand on one leg, keeping your hips level, and drop it low. The airborne leg goes out in front of you. Focus on sticking your buttocks out behind you, as if you were sitting on a stool. Perform two sets of 20 reps on each side.

Why: A good substitute for squats, this exercise focuses on the deep stabilizing muscles of the hip. In the two-legged version, the stronger limb does most of the work, preventing the weaker limb from having the chance to catch up. Isolating each leg keeps things a little more equitable.

Glute airplane

What: On one leg—yes, this will be a theme—hinge forward by flexing at the hip. While keeping the chest and non-standing leg in a straight line, raise your arms out from your sides like an airplane. Lean forward until your chest and back leg are parallel to the ground, or as close to parallel as you can get. Hold for five seconds before returning to a two-legged stand. Perform two sets of 10 reps on each side.

Why: Swap out the hip abduction machine for this exercise, which trains the glutes in a more functional, athletic position.

Single-leg mini-hops

What: On one leg, hop 4 to 6 inches off the ground, keeping your knee centered over your foot. (In other words, don’t go anywhere.) Focus on landing quietly by sticking your butt out on impact. Your knee should bend, but it should not dip toward either side of your body. Try two sets of 20 reps on each side.

Why: Perform mini-hops instead of the leg press to develop explosive quad strength.

One-armed cable row

What: With the cable set to shoulder height, stand facing the weight stack in an athletic stance, with a slight bend in the knees. Pull the cable with one arm, bringing your thumb to your armpit, and keep your chest and hips facing forward, since they will want to twist as you pull. Try two sets of between 10 and 15 reps on each side.

Why: Since the unilateral version of this exercise requires less weight, it’s a great option when you’re feeling fatigued. Bracing yourself against the cable stack also activates the core and oblique muscles.

Diagonal balance test

What: Standing on one leg (again), bend the base knee and extend the opposite foot as far forward as possible. Have a partner mark your reach on the ground. Repeat this same technique, but reaching your foot diagonally back and to the left, and then back and to the right.

Why: This is a useful metric for measuring your balance—and, hopefully, for gauging your progress in improving it.

Are You Strong Enough to Be In A Pit Crew?

Race Car drivers are usually seen as the stars of the Indianapolis 500, and indeed they have to be in top mental and physical shape to withstand speeds of over 200 miles per hour. But behind the scenes, the pit crew (who are responsible for changing tires and making any other adjustments the car might need) are well-trained athletes themselves. 

According to Anna Chatten, 39, one of the few female mechanics at the event, it’s a dangerous job if you’re not fast and dextrous. “You have a frenzy of cars coming in from the track, quickly decelerating from 120 miles per hour to 40 miles per hour, down to zero, and cars are more susceptible to catching on fire from fueling while they’re still hot.” 

It’s important that the athletes have a good range of mobility and enough energy and mental acuity to stay sharp on race day. They need to build resistant bodies that can move well and are pain-free,” says Jim Leo, an Indianapolis, Indiana-based trainer who works with pit crew members. Great hand-eye coordination, solid core and upper body strength, heat tolerance, and explosive power are also musts.

Because all of the effort on race day is done in ten seconds or less, traditional conditioning work consists primarily of plyometric exercises such as jumps and medicine ball throws, as well as some low-intensity aerobic work to enhance recovery and improve overall stress management, says Leo. As far as strength training in concerned, areas of focus include the core (particularly obliques and transverse abdominis), hamstrings, shoulders, chest, and grip, he adds. Most of the pit crew are kneeling when working, so Leo focuses a lot of training exercises on one or both knees to help crew members when they’re in these positions.

Here, five moves to try to see what it takes.

No Money Drill
Targets: Shoulder mobility via the lower trapezius and rhomboids.

With your knees slightly bent, stand with your back up against a post, making contact with the post with your tailbone, shoulder blades, and the back of your head. Bend your elbows to 90 degrees with your palms facing the ceiling, positioning them directly underneath your shoulders.  Keep your palms facing upward and elbows still as you rotate your palms away from the midline, drawing the bottoms of your shoulder blades together.  Perform 8 to 12 repetitions, using a band around your wrists for added resistance if needed.

Half-Kneeling Oblique Medicine Ball Throw
Targets: core muscles. 

Kneel on one knee approximately three feet from a wall, with the outside of your up knee facing the wall. With the up knee bent at 90 degrees, think about pulling the ground toward you with your foot, and sit up tall by pressing your down knee into the floor. Holding a medicine ball at the hip outside of the down knee, keep the up knee still as you throw the medicine ball against the wall. Perform 3 to 5 repetitions, then change sides.

Tall Kneeling Cable Chest Press
Targets: chest, triceps, and core. 

Kneel facing away from a weight stack, holding a cable in one hand at shoulder height. Sit up tall by pressing your knees into the ground and think about tucking your front ribs into your back pockets, feeling your hamstrings and abs activate. Keep your abs and hamstrings engaged as you press the cable straight out, reaching long on the finish. Perform 8 to 12 repetitions. Switch sides and repeat.

Forearm Rotation
Targets: pronators and supinators of the forearm (the muscles that allow you to turn your palm up or down) to help prevent and treat elbow tendonitis. 

Hold a pipe or broomstick at one end with your elbow bent to 90 degrees, with your palm facing the ceiling and the stick facing away from the opposite shoulder.  Keep your elbow bent to 90 degrees and slowly turn your palm over, moving the pipe toward your opposite shoulder.  Reverse the motion and perform 8 to 12 total repetitions. Switch sides and repeat.

Tall Kneeling Anti-Rotation Press
Targets: core muscles.

Kneel with your side facing a cable pulley.  With the cable set at roughly chest height, grab the handle, holding it into your chest.  Sit up tall by pressing your knees into the ground and think about tucking your front ribs into your back pockets, feeling your hamstrings and abs turn on. Keep your abs and hamstrings engaged and exhale as you slowly press your hands straight out, and then inhale through your nose as slowly return your hands to your chest. Perform 8-12 repetitions.