Ask the MisFits

He's a veteran reporter, digging up the latest fitness news. She's an irreverent columnist with a knack for getting people off the couch and into the gym. Together, they're here to handle your worst work-out dilemmas and exercise questions.

Vicky Hallett and Howard Schneider are the MisFits, The Post's fitness writers. They were online Tuesday, April 1 to take questions.

The transcript follows

Discussion Archive.

MisFits Archive.

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Howard Schneider: Morning everyone...Well the trail challenge clues proved to be real stumpers -- nobody got all three correct, but a couple of you did get two correct (the rest either one or none).For the record: "1999" referred to the year stamped in the gold geodetic marker along the Tidal Basin walkway. "Read it while hugging a tree" referred to a quote about man and nature living in balance that was carved in relief on the FDR memorial. The mystery figure was the three-hole triangle near the top of the pagoda sculpture just off the sidewalk... We picked our winners from those who got at least two correct: Veronica Hunt of Rockville takes home a gift certificate for Chung Shi shoes, courtesy of Foot Solutions. Ianthe Gergel of the District gets the walking sticks. Congrats, and I've learned my lesson about listening to that smarty-pants Vicky. Next time the walk is going to be hard and the clues are going to be easy. Deal?

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Vicky Hallett: So as Howard and I were passing out lip balms by the Tidal Basin on Saturday, I told him that for my final training run for the Cherry Blossom Ten Miler (this Sunday!!!) I was going to hit the "Running of the Brides" at Filene's Basement in Tysons Corner on April 4.

As usual, he made fun of me, saying that wasn't really exercise.

But that's because he didn't know the folks from Equinox (the luxe health club a couple doors down) are going to be on hand giving brides-to-be tips on getting extra svelte for the big day. They'll be leading the crowd in stretches, and possibly push-up contests, from 6 a.m. to 8 a.m. And all day, ladies who stop by to look at dresses can get a free three-day pass with a free personal training session.

So I expect to see Howard there, possibly wearing a veil...

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NoVa: Private Swim Lessons - please help. I live in Virginia and work in Rockville and have wanted to take private swim lessons for as long as I can remember. I have a fear of the water but have decided that 2008 is the year I will conquer it. Please recommend some good instructors with experience in teaching adults to swim. Thanks!

Howard Schneider: Morning NOVA, and that's great news about your decision. The YMCA would be a great starting point -- they have well-established aquatics programs, and even advertise their beginner adult classes as geared to those with a fear of water. The link above will take you to a list of the regional branches. You should be able to find one that is convenient. If not, their aquatics folks will probably have recommendations....

Vicky Hallett: Did you see the column this morning? In fact, was that you in the column this morning? I talked to Marsha Marinich of Swimminglyyours.com, who teaches Total Immersion Swimming in NoVA, and that might be just what you're looking for.

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Swimming: Hey Vicky - The person asking about swim lessons in your column today (Exercise is Nothing to Sneeze At Post, April 1) could have been written by me. I have taken private lessons with no real results. I'm really interested in this Total Immersion Swimming method, and am eager to give it a try. I live in Gaithersburg. While Swimmingly Yours sounds great, it is a bit far for me to travel and seems a bit on the pricey side. Do you know how I can find someone who teaches in Maryland? I checked out the TI Web site to search for coaches in Maryland but the only listing was for a coach in Bowie - still somewhat far from me. Thanks!

Vicky Hallett: My other TI suggestion is Lloyd Henry of On Point Fitness. I've never talked swimming with him, but I took his Chi Running workshop -- the one I was raving about on this chat last week. And he's on TI's site as the one D.C.-based coach, so he might be a bit closer.

And at $85 for a session, maybe he'd even come to you? If that price seems painful, see if you can round up a few friends so you can get a group discount...

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Alexandria, Va.: Hi there! I'm interested in taking some spinning classes to improve my cycling form and technique, but I don't want to spend $60 a month on gym fees to do so. Do you know of any classes in Alexandria or Arlington that do pay-as-you-go spinning?

Vicky Hallett: We've looked into this before, and the only place I've ever found with pay-as-you-go spinning is Bench Gym. But that's by Farragut North...

In Virginia, your best bet is probably to join a Fitness First. At $33 a month, it's a super cheap gym deal. You might want to look in Bally, too. I saw an ad in Express today that says they're offering memberships for $19 down and $19 a month, which ain't bad at all. But I'm not sure if there's a catch.

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D.C.: I'll be running this weekend's Cherry Blossom 10 miler as a first-timer and I'm starting to get a bit nervous. What should I expect? Are other racers generally friendly, or are things hyper-competitive? If I've run 8 miles a few times, is it likely I'll have enough in the tank to get me through 10?

Howard Schneider: Hey D.C....Vicky and I will be out there with you. I am coming at it as a first-timer as well, so we can share the anxiety. Friends who have run the race tell me it is a very "user friendly" event -- not one that should make you nervous...I think that if you've hit eight, the adrenalin of the event and your own preparation will take you the rest of the way. My strategy is to take it very easy the first couple of miles as a warmup, and not even think about pace until I am well into it. I assume the 14 minute/mile limit won't be a problem for you. Beyond that, tune the rest of the crowd out, and stick to a pace you are comfortable with -- probably a few seconds/minute below your longest run to date...Good luck!!

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Madison, Wis.: Good morning,

Thanks for the chats! Last week, someone asked about music with a specific number of beats per minute (bpm). There's a fantastic free podcast, called Podrunner, that provides music like this. It's a free download through iTunes, and each episode has about an hour of music at a set bpm. Some are slower (130 bpm), while others reach 180 bpm. I've found it to be a very useful workout tool (I have no affiliation with this podcast!).

Vicky Hallett: Thanks for the tip, Wisconsin! I feel more in sync already.

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Running in DC: The Express fitness section featured the Wii "You Can Marathon" (A Spring Breakout: New Sports; Express, April 1) but I've been completely unable to locate any other information about it. Has it been released yet?

Vicky Hallett: Check today's date. Think about it. Get back to me.

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Boston: Hi Vicky and Howard. Love your discussion. A friend of mine who does yoga and teaches gymnastics for children (and who, by the way, is 50 years-old and has 30 year-old women lining up wall-to-wall fighting to date him) did something recently called a planche. It looked to me a push up with your hands at your side where your feet are off the ground. Takes incredible strength. I tried it from what he called the frog position and almost keeled over on my head. Is this worth learning? It's a challenge; he said it trumps any resistance training.

Howard Schneider: Okay I am seeing a photo of this on beastskills.com, if that gives you any sense of what we are talking about here. I don't know whether to think of this as an exercise, or something that might motivate you to exercise in hopes of trying it...Lots of people have their "perfect" move. I would think the training to get there would be valuable in its own right...

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Bethesda: Hello Misfits: I have heard that elliptical machines don't compare to running on a treadmill for losing weight and working on cardio. The elliptical is much easier on my knees and easier to do, which makes me feel as though it isn't giving me as good of a workout. What's your take?

Vicky Hallett: Hey Bethesda, it's time again for my favorite answer: "It depends!"

You can have a very easy treadmill workout or a completely exhausting one on an elliptical. How hard you're exercising depends on how fast you're going, the resistance level, the incline, the amount of time you're doing it, etc.

If you like the fact that the elliptical is easier on your knees but want a tougher workout, just work harder...It's not the machines working. It's you.

Howard Schneider: I always like to throw in the addendum: by taking the stress off of your knees, you're also denying them the benefit of getting stronger. That's not to say you should go out and run five miles tomorrow and trash your ligaments. But...why not build a few minutes of treadmill walking into your elliptical workout. Then make it a few minutes more. Then take the speed up to a brisk walk, then a light jog, then add a hill or two, etc. etc. Pretty soon you'll leave the elliptical in the dust...

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Providence, R.I.: I've joined a comfortable, friendly gym that is conveniently located midway on my drive home, but now I need to get myself there. I start going and then work or a cold gets in the way. I need some motivating ideas to get me into the gym. Please help me, as I need to get this weight off and feel like my old self again before the year is over. Thanks for your help.

Vicky Hallett: Hmm, you say that this gym is conveniently located, but on your way home, don't you just wanna get home?? One thing to think about is whether you'll be more motivated if your gym is near either your home or your office.

I did a story about Mark Leventhal Weight Loss in Express last week (you probably didn't see it in Providence...), and one of his clients had the exact problem you're having. He switched to a gym near work, and now exercises in the middle of the day.

Another motivational tool: a workout buddy! Make a date to meet your friend at the gym at a certain time a few days a week, and you're way more likely to get your butt there.

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Chevy Chase, Md.: I am so sore! I decided to take advantage of the weather and run outside for the past two days, uphill significantly most of the way in each run, and LORDY my quads hurt. What should I do today? Easy steady run? Treadmill? Elliptical? I have trouble walking and sitting, but I am otherwise energetic and feeling great and want to get active today. Thanks for your advice!

Howard Schneider: Hey Chevy Chase...in the same state. I was running Sunday and one of the coaches -- Chip from Potomac River Running -- decided it was my turn for personal "counseling." Ouch (but thanks, Chip). Take an easy recovery run -- a couple of miles really slow to loosen things up. Then take a rest day and see how you feel on Thursday. If you are just starting out, be careful about hard runs two days in a row -- a good workout schedule includes rest days and easy days to let your body adapt to the stress you put it under by running up and down those hills. The key is persistence over time -- not jamming a decade's worth of exercise into a hectic weekend....

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Blacksburg, Va.: I was going to ask last week if anyone knew a product I could use to carry my inhaler while running. But I missed the chat, so I decided to use Google. I found OmaxCare, which offers arm holders for inhalers (kinda like iPods). I thought I would post what I found in case anyone else out there is looking for something like this. Thanks

Vicky Hallett: Anyone out there have experience with OmaxCare? I don't have asthma or an inhaler, but I do have a weird obsession with Puffapouch, which is an inhaler cover with a lanyard.

That might be another solution for asthmatic exercisers. But I guess having your inhaler dangling around your neck could get annoying during a run.

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Dulles, Va.: Hi! I'm a female trying to lose weight and tone up a bit. I recently had really good results using one of those assisted pull-up machines (not sure what they're called) but now due to a move of house, I've had to switch to a gym that doesn't have that machine. What exercises can I do with free weights to target the same muscles? I had used free weights before but never saw the same results as with the machine, so what was I doing wrong before? I don't want to lose all my progress! Thanks!

Howard Schneider: Hey Dulles...Pullups are one of those primal exercises that, like pushups, really do a lot for a lot of muscles at once...For those not familiar, the assisted pullup has foot rest attached to a sort of seesaw device that lets you add weight to the other side and assist you in pulling yourself up. As you get stronger, you decrease the weight...

Four ideas:

1) Pushups are another of those body weight exercises that help the whole upper body...Try working those into your routine...

2) If your new gym has a squat rack or smith machine, you can do prone pull ups from the ground. Set the bar to a desired height; grab it from underneath with your feet extended out, and pull your self up and down -- kind of like an upside down pushup...

3) Specialty fitness stores should sell a large elastic band that you can use for a pullup assist...

4) Lastly, try "negative" chinups. For those of use who can't do many from the ground up, get a chair or bench and set it just to the side of the pullup bar. Use it to step up to the top of the motion and slowly lower yourself....Building the muscles that way will eventually let you do full bodyweight pullups without the assist....

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Boston: Hello! I have a question about strength training. I run a few times a week (2-3 shorter runs and 1 longer on the weekends), and usually do 2-3 days of upper body strength training. I also do a cardio class once a week that includes TONS of squats/lunges. Should I be including the lower body machines when I strength train? Or do I get enough lower-body by running, etc?

Howard Schneider: Hey Boston...Since you are doing the squat/lunge class, you might want to consider adding one other lower body routine a week to one of your weightlifting sessions. The running builds endurance, but the strength-building/cross training benefits of a second lower body session would probably be worth it...

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Lexington Park, Md.: I've been doing interval training on the treadmill to lose weight. I'm now starting to need to up my speed and/or incline in order to keep my heart rate in the proper zone. Unfortunately, my few attempts to run have been awkward! This is a weird question, but how do you run?

Vicky Hallett: Well, in that new movie "Run Fat Boy Run," the coach says something along the lines of, "You put one leg in front of the other over and over again really really fast."

And, although that's meant to be a joke, I think that really is all you need to know. There are certain running techniques (Chi Running, for one), but unless you're trying to get super speedy or something you're doing is causing you pain, however your body likes to run is probably fine.

I bet the more you run, the less awkward it's going to feel.

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For Providence: Go to the gym on the way to work, rather than on the way home. I find that sometimes I just have to turn my brain off and get out there. Once you're there and working out, it's not so bad. It's the thinking about it beforehand that's actually worse!

Vicky Hallett: Another idea! If you can get out of the house early enough in your workout wear, it's unlikely you'll say to heck with it and just rush over to work, right?

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Burke, Va.: I have a son who turned 2 in February - is he too young for swimming lessons? I'd like him to learn how fairly young, just because I think it's important to know (and good exercise, too). Also, I'd like to get him into martial arts when he's a bit older, both to give him an outlet for his energy and to give him some poise, self-defense ability and focused discipline, but have been told that some martial arts can be damaging to young people's bones/joints and shouldn't be started until the kid's 14. Are there any that are safer for young kids, less high-impact, less jolting, or should I just wait until he's a teenager?

Howard Schneider: I say throw him in the pool as soon as possible...Swimming is one of those life activities that it's never too young to begin...Check out the variety of lessons at the Y, for example, that will get you in the water together, then progress him to where he is on his own.

Regarding the martial arts, lets distinguish between the fruitcakes who are teaching their kids to cage fight at age 6, and the saner and safer courses that are operated by places like the Y. I see the classes of kids at the Silver Spring Y on Saturday morning, and I promise you those kids are not in danger of stressing anything...I don't know what age those sorts of classes begin -- I am guessing maybe five or six...Ultimately, this is going to depend on the instructor. There will be some that are hardcore, and some that are focused on what you want -- self-confidence and fitness. Shop that one around a few years down the road and find a dojo you are comfortable with...But there's no reason to wait until age 14...

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Washington, DC: What up, "Hicky Valet." Snort.

Vicky Hallett: I really hope that nickname doesn't stick...

Howard Schneider: My name does not work so well....

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New Brunswick, N.J.: OK, I'm a 52 year-old woman who exercises regularly on an inclined treadmill. Last fall I gingerly moved into strength training, and this spring took a workshop in using some of the machines. I like them much better than I thought I would! But, I am worried about my wrists. Almost all the exercises I do put pressure on wrists. Even my treadmill, a handed-down Bruce Jenner Powerwalk-plus (the most infomercialed item in the 90s!) has me pushing and pulling on levers for upper body strength. Should I be concerned about my wrists? They don't hurt currently (except after a long treadmill session) but I can imagine that the wrists are being overused.

Howard Schneider: Here's a thought: Maybe your wrists aren't hurting because they are in decent shape from all that pushing and pulling? Seriously, if you are doing the exercise without problem then press on...Our joints and muscles and bones were made to be used...The bigger risk to your wrist (say that ten times fast), would be to stop what you're doing and let them atrophy from underuse....

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Chevy Chase, Md.: Hey Misfits, I'm a 24 year-old guy who never really spent much time working out in his life until about 6 months ago. I used to be pretty skinny but I seem to have gained several pounds in the last couple years... I am now 6 foot and 195 pounds. My questions is this: Is it possible/feasible/reasonable to expect to build muscle mass by lifting weights but also slim down by running and getting exercise at the same time? I would think that if I want to build a significant amount of muscle, I should be sure to be eating plenty, including lots of protein and carbs. However, if I want to slim up a bit, I would want to do the opposite. Are they mutually exclusive?

Howard Schneider: Good question, and yes it is possible to build muscle while losing weight. Remember: body fat is basically stored energy. In general, if you impose demands on your body in excess of what you consume through food, your body will tap that stored energy for whatever needs to be done, including building muscle. In that instance, you are basically converting that fat to muscle fiber -- which will give you a much leaner look...Now, if you have driven your body fat down pretty low, there is less room to maneuver; in that case you'd need to make sure you are eating enough to support the muscle growth. I am assuming that at 6 feet and 195 you've got a little wiggle room. Don't starve yourself on the diet -- let the weight loss and the muscle growth both occur gradually...

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Cherry Blossom 10-Miler: For the nervous first-timers, please, please, PLEASE line up at your proper start corral. I love seeing runners of all abilities out there, but there's nothing more irritating to lots of folks than spending the first two miles dodging 11-minute mile runners who lined up with the 7:00 corral. Thank you and good luck!

Howard Schneider: Good advice from a veteran...This is a crowded -- if festive -- field...So if, like me, you are all about finishing, let the racers have their place at the head of the pack...The rest of us can sing and crack jokes and look forward to a beer at the end....

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Couch potato: Dear MisFits, My husband and I recently realized that age is catching up with us and we need to do something to fight the bulge. We are committed to cutting back on junk and increasing healthy foods, and adding exercise. However, we're both nervous that once we sign up for a gym (or whatever) that we will never go and be wasting our money. What are some good motivators to keep us going?

Howard Schneider: How about an interim step? Before you sign up for the gym, pick a couple of activities that you can enjoy together, set a schedule and stick to it for a couple of months. Could be waling. Could be running. Buy a couple of bikes and make a weekend date for that as well. Invest in a couple of DVD workouts...a bundle of stuff that will show you've got the will to work on this together. That will prime you for success when you're ready to invest in the gym membership...

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Germantown, Md.: Hola. I (Male, 28 years, 6-2, 205 pounds) work about 14 miles from home and would like to start bicycling to work. I haven't ridden a bike regularly since I was a teen. Do you have any suggestions for how to get started?

Vicky Hallett: Buenos dias, Germantown! You've picked a good time to pick up bike commuting 'cause the Washington Area Bicyclist Association (WABA) is gearing up for Bike to Work Day 2008 (May 16).

They're a great resource for figuring out routes, planning what to wear and creating contingency plans should the weather turn ugly. Check out their commuting page for more tips.

Also, just because now seems like an appropriate time to mention it, this Friday is National Walk to Work Day. I don't know of any local events, but if you like celebrating such things, get your sneakers ready...

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Getting to the gym: A superfit colleague actually sleeps in her workout wear so there is NO excuse in the morning to sleep in!

Vicky Hallett: And she saves on pajama costs!

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Problems with gait: I need to see a specialist but I don't know where to start. I have a problem with my natural gait that aggravates my hip due to a back injury. I don't know whether to start with a podiatrist, an orthopedic surgeon, a sports medicine doctor, a physical therapist, an acupuncturist or my regular internal doctor. My normal exercise includes weight lifting, aerobics, yoga, bicycling, and walking. I want to correct my natural gait so that my hip doesn't hurt. Thanks!!

Howard Schneider: I'd start with a call to your doctor to see who he recommends. Could be a physical therapist or a chiro, but since you have a back injury involved I would get the doc's advice up front, but insist on a referral specifically on the gait issue....

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Washington, D.C.: Good Morning! Can the weight of your running shoes affect the way you run? I have a pair of shoes that seem to heavy, I'm 125 lbs and I feel like I'm being weighed down. I already run slow! Thanks.

Vicky Hallett: I guess it could slow you down a wee bit. But most of the heavier running shoes these days are ones with a lot of stability built in, so if you need that, it can affect the way you run in a good way.

If they're uncomfortable, get new shoes!

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Tysons Corner: How important are rest days? I'm training for a triathlon (not my first) and usually have two-a-day workouts, but there are just some mornings I can't manage to drag myself out of bed for a swim. I never know if I should then do the swim the following day, which is supposed to be a rest day, or take the actual rest and miss the swim workout. Thanks!

Howard Schneider: Are you working with a coach, or doing this on your own? My own sense is that the rest day needs to be just that...I'd bet that the swimming you are doing is pretty intense and structured -- not a casual walk in the park sort of event. So I'd try to muscle through it, knowing that the next day is completely yours. Sounds a bit, I might suggest, that you don't like the swimming as much as the running and biking, so fatigue becomes an easy excuse...Why, for example, is it just the swimming that causes a problem and not the other activities? You need to work through that one -- and I am sure you will....

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Southern Maryland: Yesterday I was extremely busy at work and was only able to eat a couple of fruits on the run and drink a can of V8. Since I really wanted to continue my workout regime I drank a Red Bull and took an energy supplement an hour before I hit the gym. I was wiped out after 20 minutes of cardio and had to call it quits really early. If I forget to eat during the day again, what do you recommend I eat shortly before I workout?

Vicky Hallett: If you forget to eat, I'd forget about doing an intense workout too.

Here's some eating and exercising advice from the Mayo Clinic.

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Adams Morgan: Vicky, Last week you mentioned you were working on a piece about abs exercises. I hope you will mention something about the debate over whether it is possible to target the upper or lower abs. I see references in fitness magazines all the time to moves that target one section of the abs. Most of the scientific stuff I've read about abs concludes that it is not possible to target specific areas. I'd be interested in reading what you've seen on this topic.

Howard Schneider: Hey Adams Morgan...Jumping in here because we are near the end. I have seen similar research -- that the uppermost ab muscles -- the rectus abdominis -- really functions as a sheath that can't be segmented...

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For the awkward treadmill runner: You may be overstriding to compensate for the faster speed, and you're running out of belt. Ideally you want to run at an even cadence, 180 steps per minute. I'd go outside and (after a warmup) count how many times your (say, right) foot hits the ground in 30 seconds, then multiply by four. Keep working at it until you hit 45. Your stride might feel like baby steps at first, but once you get used to the rhythm you'll be able to control your stride length better.

Howard Schneider: Some late advice on the treadmill...

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Alexandria, Va.: "You put one leg in front of the other over and over again really really fast." Well, that sounds simple, but that's what I did and I've been told I've been doing it wrong. Apparently I've been running flat-footed and apparently that means you're landing with significantly more force (therefore harder on all your joints) than if you do it right (land heel-to-toe)... and I will say that while I'm still working on the heel-to-toe motion and it's not coming natural yet, I do seem to come down a lot softer. I might recommend having someone (like a trainer or experienced runner) have a look-see at your technique and see if there are any pointers.

Vicky Hallett: You can definitely get looked over by a trainer or coach for pointers.

Here's an interesting piece on the different way runners run.

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For carrying stuff (inhalers and otherwise): This comes in different sizes and colors, snaps inside your shorts, velcros shut. I've seen them at REI and running specialty stores.

Vicky Hallett: Good call. Thanks!

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Howard Schneider: Well we have tons left in the queue -- and the producers are nagging us to shut up....We may try to grab a question or two from the column....In the meantime don't let the thunderstorms scare you indoors...KEEP AT IT!!

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