Best Ways to Lace Up and Run in the Winter

Many of us pack up our sneakers for hibernation the moment the weather dips. We come up with any excuse to stay toasty inside. But, the weather outside shouldn’t necessarily be an excuse to miss a run. In fact, there are some major benefits to bundling up and getting some crisp air.  Running in the cold weather can help your endurance. Tom Holland, an exercise physiologist, sports performance coach, and author of The Marathon Method, says that the colder the weather, the less stress on the body which makes it a lot easier to run. With many great reasons to get outside, we wanted to get some advice on the best (safest!) ways to maximize our winter runs. Becs Gentry, an accomplished distance runner and Peloton Tread coach, runs as a way to explore the world—from adventurous trails, tropical beaches, and exotic volcanoes, to sub-3:00 marathons and demanding ultramarathons. We sat down with Gentry to get some tips to make the most of our cold-weather runs.  RUNNING IN WINTER TIPS AND TOOLS Becs, how long have you been running? I have been solidly working on improving my running for the past 7 years. What do you love about lacing up? The opportunity to spend some time with myself.  Favorite sneaker to run in? Right now, Nike Tempo Next% when running outside or Nike Pegasus Turbo 2 on the Tread.  What do you run in when it’s cold (really cold…and snowing!)? If the ground isn’t icy, I will still run outside, and I will definitely be layered up! Wearing multiple layers is the key to success in this situation because when you initially step out to start the run, you’re more susceptible to feeling the lower temperatures due to your body not being fully warmed up. As you run, your body temperature rises. You warm up, and  the layers may want to come off. I always start out with gloves and a headband or hat, and a layer with zip pockets that I can stuff these items into if I need to shed.  What are some tips to have a successful run when our muscles may be a little stiffer in the cold?  You must reflect the cooler temperatures in your warm-up times to alleviate higher risk of injury. Our bodies take a little longer to be ready to work when the air temperature is cold, so spend a few extra minutes inside getting your blood pumping and your muscles warm.  Is there anything we should be mindful of (other than ice!)? All types of ice—the invisible black ice is guaranteed to skyrocket your heart rate at least once during winter running! The other element to watch out for is cold…cold air hitting your chest and lungs. The initial few runs out there tend to give runners a cough when they finish the run as gasping in cold air has this effect on the warm respiratory system. As tempting as it is when we begin to warm up, I advise not to unzip too low in the chest area to cool down as it really can result in a nasty cough.  What are the best ways to warm up our body? Foam-rolling and dynamic warm-up drills—we have 5 and 10 min. pre-run warm-up classes on the Peloton App and Tread+ that will help to prepare you for both indoor and outdoor running. Remember, the aim is to elevate your heart rate, get the blood pumping through the body, and ensure you feel more limber and fluid in your movements. What is your advice for people that may be intimated to run in the cold? I like to remind people that you’ll be a great deal warmer running in the cold than walking. So, if you’re not afraid to walk out there, you’ll be great at running. Start with a short amount of time, wear those layers; and, if it’s a sunny day, run in that pretty winter light.   Can we start running in the cold even if we never have been a runner? Absolutely. There is no wrong time to start running. If you feel positive, strong, and ready to get out there, do all you can to support yourself; i.e. wear the right kit and run within your capabilities. With the shorter daylight hours, it’s an actual fact that humans tend to become more inclined to stay indoors and move less, so it’s a fabulous time to push yourself to stay more active. Some people may not ever want to venture in the cold (I get it), so what about your favorite tips for running on a tread? I understand that. My mum is one of those people! So, on the Tread, remember to add a small incline (0.5 to 1 percent) to your workout to simulate air resistance outside. Don’t use the belt as a method for moving faster than you’re capable.  If you know your outside running pace, work to that on the tread. And lastly, enjoy a variety of workout types on the tread such as intervals, endurance, and recovery rather than just hopping on, sticking to one pace, and staying comfortable. How do you motivate yourself when you really don’t want to work out (especially when you’re cozy at home)? I know without a doubt that I will feel so much better once I have  sweat. If I know I am going to be inside all day working or have been doing that, the fresh air is like a jolt of energy to my body and mind. Movement invigorates me, and always puts me in a great place.   (photo credit: Shutterstock)  

A Guide to Group Workouts in the COVID Era

Pre-COVID, maybe you frequented a hot yoga class that involved purposeful heavy breathing in a crowded room filled with heavy, recirculating air. Or maybe you went to a packed bootcamp class and shared sweaty weights, mats, and treadmills with your classmates without a second thought. Wow, that’s clearly in the past.  These days, anything you do that’s even in the vicinity of another person can feel like a gamble. But the urge to get back to a regular workout routine is real, and for many of us, bicep curls, burpees, and barre pulses just aren’t the same when you have to go it alone. Group fitness is uniquely motivating and effective, thanks to group energy and instructor corrections and encouragement.  It’s also uniquely dangerous—compared to home workouts or going to the gym solo—during a global pandemic. So, will it ever be safe to support your favorite studio and go to a workout class again? Here’s what you need to know. Consider the Type of Workout and Class Size In the early days of the pandemic, researchers traced more than 100 coronavirus cases to Zumba classes in South Korea. Part of the problem, they observed, was that Zumba involves lots of heavy breathing in crowded spaces, and COVID-19 primarily spreads through respiratory droplets. “Characteristics that might have led to transmission from the instructors in Cheonan include large class sizes, small spaces, and intensity of the workouts. The moist, warm atmosphere in a sports facility coupled with turbulent air flow generated by intense physical exercise can cause more dense transmission of isolated droplets,” the researchers wrote. Interestingly, the cases were all traced to classes that had between 5 and 22 participants; classes that had fewer than 5 people in them did not result in any new infections. Another important observation was that an instructor who taught Pilates and yoga classes of 7-8 students did not have any new infections in her classes. “We hypothesize that the lower intensity of Pilates and yoga did not cause the same transmission effects as those of the more intense fitness dance classes,” the researchers wrote.  In other words, while there are still risks, the risk of contracting coronavirus may be lower in smaller classes and when the workout is less cardio-intensive. Indoor vs. Outdoor Exercise By now, you’ve probably heard doing almost anything outside is better than doing it inside when it comes to contracting coronavirus. (Hello, outdoor dining.) That rule applies to exercise, too. “We have very little evidence of outdoor transmission. It’s not zero — there are definitely cases reported — but it’s much, much lower than inside,” one infectious-disease physician told The Washington Post.  Many factors like sunlight, wind, and humidity affect how transmissible the virus is. But experts still recommend staying at least six feet away from people when you’re exercising outside and wearing a mask. In New York City, workout studios all over the five boroughs have started to move classes outside, with Mile High Run Club offering outdoor group runs in Manhattan and The Fit In Bed-Stuy offering strength sessions in Brooklyn parks. Which brings us to… What Precautions Are Being Taken? If you do decide there’s a class you feel safe enough to attend or you choose to go back to the treadmill and weight rack at the gym, make sure you evaluate the facilities’ COVID precautions, first. Inside at a gym or a studio, experts say you should see evidence of routine cleaning and disinfecting of machines, physical distancing should be enforced (you may even consider stretching it to twelve feet if cardio is involved), and staff should be wearing masks. And make sure you’re doing extra due diligence cleaning shared equipment before touching it. Air flow is also incredibly important—the bigger the space is, the better, since more space will dilute concentration of the virus in the air. If your gym has open windows, even better! Outdoor air circulating in is a major win (maybe not for your sweat situation during summer, but hey, priorities). The safest bet is to wear a mask, although it can be difficult depending on the type of exercise. Outside, distancing is, again, the most important element. It’s going to feel exciting to be back among fitness friends, but the fact is, you’ve got to stay as far away as possible. And hey, the good news is that while it’s impossible to eliminate all risk from group fitness classes, so many of your favorite studios are now offering online classes, from CorePower Yoga and 305 Fitness to guided audio runs from Mile High. Even studios you wouldn’t think would be able to make their workouts virtual have, like SLT,  Swerve (you can rent a bike!), and CityRow (after you invest in an at-home rower). You can do almost anything you did in person at home, minus giving your sweaty workout neighbor a high five at the end of class. —Written by Lisa Held

3 Life-Changing Reasons to Start Biking that Have Nothing to Do with Exercise

Twenty years ago, Andy Levine biked from Switzerland to the South of France. In Burgundy, he discovered one of his favorite benefits of biking. “Because you’re working it off on the bike, you get to enjoy more food and wine,” he says. That trip inspired him to create DuVine, a cycling and adventure company that today hosts bike tours in Europe, Latin America, the U.S. and Africa. Think pedaling and tasting and sipping your way through Tuscany accompanied by a master chef, or exploring volcanoes and vineyards in Chile on two wheels. While Levine is a definite fan of performance cycling and can wax poetic on the cardio and weight-management benefits of being on a bike, he’s even more passionate about the deeper ways in which cycling can enrich your life. Not sure if biking is right for you? Consider these benefits before you make up your mind. 3 Benefits of Biking 1. It’s age-defying. “Biking makes me feel much younger than I am,” Levine says. “It makes you feel like a kid. How can you not feel 12 years old doing something so fun and carefree?” 2. It’s great for stress relief and mental health. “When I’m on my bike, I’m just happy. Long rides where the wind is on my face, my blood is pumping, and the smells of the world waft by me make it so easy to be grateful and joyful,” he explains. The activity does combine two research-backed mood boosters: endorphin-stimulating exercise and being out in nature. RELATED: 4 Fun, Easy Ways to Take Your Workout Outside “I’m also pretty high-energy, and a good ride acts like a yoga class or massage. It winds me down and makes me feel calm and balanced,” he says. “It gives me perspective, too, since no ride is ever the same, and I’m able to see how the landscape around me is constantly changing and evolving—just like everything in life. I do my best thinking on the bike.” 3. It will expand your social life and community. “Cycling is a lifestyle, and the sense of community among cyclists is incredibly strong. Personally, my social life revolves around cycling,” Levine says. “I met all of my friends this way, and it’s easy to bond quickly since there’s so much talking and chatter that happens on a long ride.” RELATED: What’s The Difference Between Exercise and Movement? “It’s also a great common ground for networking. At DuVine, our employees regularly step out of the office for an afternoon ride together. It makes me so happy to see the camaraderie evolving through cycling. On our trips, many guests form lifelong friendships, often meeting fellow travelers that they will continue to vacation with year after year. The simplest way to explain it is that biking brings people together.” (Images: DuVine)

4 Fun, Easy Ways to Take Your Workout Outside

  As a trainer and fitness model in Miami, I know a little bit about sun, fun and long summer days, and I absolutely love taking advantage of outdoor workouts. When I train outside, my workout always seems to be more fulfilling and I have much more energy. It’s like being outdoors in nature gives me the extra boost I need to get the most out of my workout. It’s not just me, either! Did you know that being in nature has been scientifically proven to boost both your mental and physical well-being? An open-air sweat session will help get your body and spirit in check, with no equipment needed. RELATED: What You Need to Know About Vitamin D Whether you’re gearing up for summer or live somewhere that’s perpetually warm, I want to encourage all of you to take your sweat sessions outside. Find a beach, a lake, or a park nearby and embrace Mother Nature with open (flexed) arms. 4 Ways to Embrace Outdoor Workouts If you’ve never taken your workout session outdoors, then you may be wondering where to start. No problem, I’ve got you covered. Here are my favorite ways to work out outside. 1. Practice Yoga Sun Salutations Bring a yoga mat to the park or beach to flow your way to fit. Feel the sun on your face and the ocean breeze tickling your body as you move from pose to pose. If you don’t have a yoga sequence memorized, simply bring your phone or tablet and find a YouTube video like this or this one to help guide you. You can also opt to practice right on the sand for added, core-strengthening stability training. Why Outdoor Yoga Is Good For You Benefits of outdoor yoga are extensive. When outdoors, your senses are heightened and this can allow for a deeper sense of relaxation and meditation. You might find it difficult to focus at first, but give it a try and you’ll se how quickly you block everything out. Also, it’s an opportunity to explore and be in the moment. You may find a beautiful spot in the park, overlooking a lake or you might find your way to the beach with the wind in your face and the sound of waves crashing against the shore. RELATED: The 10 Best Free 10-Minute YouTube Workouts 2. Use Nearby Items to Intensify Your Workout A bench or picnic table may look innocent enough, but either one can really take your workout to the next level. Use the incline to your advantage by using it either for tricep dips or step-ups during a HIIT session or during a barre workout for balance and stability. RELATED: The 5-Minute Workout You Can Do Anywhere There are a variety of workouts that you can do just on playground equipment at your local park. Consider using body weight or exercise bands on monkey bars or a jungle gym. Try running the bleachers at your local little league field, or even bracing against a fence for your outdoor workout. 3. Make a Splash by Swimming for Fitness Swimming is one of the best low-impact forms of exercise you can do. You can increase your cardiovascular endurance by swimming for distance, but you can also increase your strength by using water for resistance training. One of the hardest shoots I have ever done was this pool-workout. Try Canoeing or Kayaking for your Aquatic Workout You may not be interested in swimming, but that shouldn’t stop you from still enjoying water-based activities. Many kayak and paddle board enthusiasts are taking to the water in increasing numbers and it doesn’t take long to figure out why. Make sure you adequately prepare for your paddle trip by having proper hydration, personal life jacket/flotation device and knowledge of the area. (Sunscreen and bug spray also recommended.) 4. Develop Strength in the Sand Like water, sand adds resistance and challenges your stability. Start on wet sand for a firm and more stable base and work your way up to dry sand as your strength and endurance increases. Make sure the sand is as level as possible and wear protective gear if the sand is hot. Sand training has been known to improve speed and agility by providing resistance challenges in unfamiliar ways to your muscles. This constant shifting helps promote stabilizer muscle strengthening. Types of Exercises for Sand Workouts: Squat jumps Burpees Pushups Deadlift (bring a bucket and fill with sand) RELATED: 15-Minute Full-Body Outdoor Workouts for Beginners That’s It! Now Aren’t You Ready to Get Outside? Step outside the gym or studio and let your city be your playground. All you need is yourself, some sunshine, and a place to move that beautiful body of yours. Get out in that fresh air and embrace a new way to exercise!  

Outdoor Workout in the Park

Think you gotta hit the gym to get fit? Think again! My friend Natalie Jill came to visit me in NYC, and she put me through her awesome outdoor workout in the park she calls Upper Body Jiggle Be Gone! I’m not sure what I liked more – the workout or the name 🙂 Outdoor Workout: Upper Body Jiggle Be Gone 6 Exercises, 10 reps of each, repeat – Are you in?!?! Pushups Tricep dips Plank twists Bridge walks Pushup to tricep shimmies Lateral raises (butterflies) Here’s 10 awesome healthy snacks to eat before and after this and other outdoor workouts. And if you wanna learn more about how Natalie Jill lives her most Nutritious Life, check this out! Happy sweating!