Tuesday, April 22, 2008

Sass in Arlington: I am training for a 5K (my first, yay!) and can pretty easily run three miles on the treadmill. But it's a totally different story when I run outside. Why do I get so much more tired running outside on a relatively flat trail?

Howard Schneider: A couple of things to consider:

1) Wind resistance. Why do all those bike riders line up behind each other? To make the guy in front do all the work. There's no wind to push through on the treadmill.

2) There is flat and flat. Are you using an altimeter?

3) How are you pacing yourself? Are you trying to finish the three on the road in the same time you finish it on the treadmill? If so, that will take some time. It is harder to move yourself forward than to keep pace with the machine. To help build up, try setting the incline up a degree or so and increasing the speed.

D.C.: I'm interested in getting a personal trainer. Do you (or the chatters) have any experience with using personal training services like FIT or Body Smith?

Vicky Hallett: I've been to fabulous classes at both. FIT is definitely on the smaller side, but good trainers like Mike Everts don't need that much space to make you hurt. I speak from experience.

Arlington: I've been working out five-ish days a week doing cardio and weights for the last three months in preparation for my June wedding (and just to get in better shape). I've noticed a big difference already! Question: I've been increasing my weights as I get stronger, but should I keep adding or just stay where I am? I want to tone, and I'm not sure what's best. For example, I've been using 12-pound weights for shoulder exercises -- do I up that when I'm ready or just keep using the 12-pounders?

Howard: Women on the chat often worry about bulking up from lifting weights, and we remind them about the T-word, testosterone. Without it, the muscle growth won't be that profound. So if the 12-pound weights are feeling manageable, go ahead and bump it up.

But why only the shoulders? We are a nation of back-pain sufferers, and you can trace that to lack of use. . . . I know you want those shoulders looking good in the gown, but don't neglect the rest of the upper body.

Treadmill vs. Road: I had a personal trainer tell me that part of why it's easier to run on a treadmill is that the belt helps pull you along vs. you having to push your own body weight when running outside. Also, there is no cushioning on the road vs. the treadmill, so it's all in all just harder on your joints, etc.

Howard: The assist effect can be countered with incline or speed.

Bethesda: Great biking-to-work weather this week! Can I ask you to post this reminder to all the bicyclists on the Capital Crescent Trail: The trail is getting much more crowded with bicyclists and joggers, so please be polite and warn when you're passing!

Howard: Always good advice -- and let's extend the suggestion to Rock Creek and Mount Vernon and Custis and all the others. Too many things to go wrong, and simple etiquette is not only nice, it's good risk prevention.

Treadmills: Hi. Try setting the incline on the treadmill to at least 1 percent for every workout. This helps counteract the effect of the belt helping you along. Doing intervals by varying the incline instead of the speed is another good way to ease the transition from the treadmill to running outside.