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. No exercise question is too odd or embarrassing for them to answer.

Vicky Hallett and Howard Schneider are the MisFits, The Post's fitness writers. They were online Tuesday, Aug. 12 to take your fitness questions and discuss their recent columns.

The transcript follows

Discussion Archive.

MisFits Archive.

Subscribe to this discussion

____________________

Howard Schneider: Morning everyone, or afternoon, rather...Well Arlene Limas is a couple of decades from her Olympic Gold, but she still throws a mean kick -- as do her students. Her story is a great example of use it or lose it -- she has kept her strength and speed by continuing to put that part of her physiology into play...A good example for anyone who feels that aging is all about slowing down...

Vicky Hallett: And speaking of Olympics, did you see that men's gymnastics final last night? I just kept looking at how big their muscles are and thinking, "They don't use weights." Well, that and, "Did he really just do a triple??"

Also, I know y'all like the free yoga updates. I just heard about a new one: Lululemon is offering classes Wednesdays at 6 p.m. through the end of September smack dab in Dupont Circle (near the fountain).

Okay, let's get going!

_______________________

Running and Safety: As the Marine Corp marathon approaches and training runs become longer -- any advice on the safest routes/paths for a solo female runner going on early morning (5 a.m.) runs? At what point does Rock Creek have enough foot traffic to be considered relatively "safe"?

Vicky Hallett: I'm the biggest scaredy cat about doing anything alone late at night or early in the morning, so I'd say the best way to stay safe is to get one or more running buddies. It's probably good advice no matter when you're running in Rock Creek. Didn't you read that freaky Chandra Levy series?

But perhaps I'm overly neurotic (and, I'll admit, it's possible). Any chatters have advice on what routes get busy early in the morning?

Howard Schneider: What part of Rock Creek Park are you talking about -- it runs a long way. I am on the roads in D.C. very early in the morning driving to work, and don't think I have ever seen a runner at that hour...I met a local workout group in the park at 6 one morning near Tilden, and they were the only folks about....You might check out Montgomery County Road Runners or similar clubs in D.C. and consider joining...You are likely to find buddies that way or group runs...Any way to focus your long runs on the weekend, or late afternoon/evening?

_______________________

Bethesda, Md.: I just signed up with a personal trainer (twice a week for 12 weeks). Any tips on getting the most out of this (expensive) program? Thanks.

Vicky Hallett: 1. Don't lie to him/her. I know people who tell their trainers that they exercise more than they really do between sessions, or that they weren't that sore after that new exercise. Coming clean is the only way he/she can figure out what your body can handle and how you should be progressing.

2. Set appropriate goals. It's always motivating to be working toward something, but if it's out of reach, you'll get frustrated. A good trainer will be able to help you with this.

3. Put on deodorant before your sessions. You'll be spending a lot of quality time together. It's the right thing to do.

Anyone got any other pearls of wisdom for Bethesda?

Howard Schneider: Deodarant? What about the mascara and eyeliner....

_______________________

Trying to avoid Hax: Is there a consensus on whether it's better to do weights in 1 long set of as many reps as possible versus 3 sets of say, 6-9 for building and 12-15 for toning? Mom claims the former and SO claims the latter...

Howard Schneider: So Carolyn is pumping iron now? Good to know..."Better" relates to what you are trying to accomplish. The "one long set" need not be long, but it needs to be intense. If you can bear -- and it does take concentration and involves a bit of discomfort -- one set of six to 12 reps, done to what is know as "volitional fatigue" (i.e., you can't do anymore) will prompt muscle growth. The trick is putting enough weight on to reach that point. Three sets in the 6 to 12 rep range, also done to fatigue, will accomplish the same end -- but you are lifting a somewhat lighter weight (and spending more time, which can be annoying if you are time pressed, but of benefit to your heart if not). Extended sets of 40 or 50 reps, involving much lighter weight, are helpful for cardio health and muscular endurance. My suggestion? Work through different cycles of each method -- a few weeks with one, a few weeks with the others -- to get all the different benefits...

_______________________

Your Producer: I'm doing bikram yoga tonight for the first time. Any advice? What are the odds I pass out?

Vicky Hallett: Start chugging water NOW. And make sure your outfit is skimpy. Those two tips should keep you conscious.

_______________________

Washington, D.C.: Hello,

Question: I'm a male 40s, in pretty good shape, jog a few times a week. But once a week I play 2 hours of hard soccer (in the heat, probably run 5-6 miles, about 1/2 at a sprint).

But lately for 2-3 days after I am drained! Can you recommend anything to not crash so much. What should I be eating the night before and then afterwards? Maybe at my age, this is just the way it is.

Howard Schneider: Is this something you have just noticed this summer? Were they particularly humid days? I was jogging on vacation a few weeks ago and the humidity was a real shock -- it really screws up performance. But if this has been a longer term issue, consider a couple of things:

A) Hydration. You are likely sweating alot. Make sure you have enough liquids in advance (your urine should be pale), and keep a bottle on the sideline...

B) A two hour workout -- if it is as long and intense as you describe -- will really tap heavily into the store of glycogen that your muscles have available. Along with water you need to put some carbs into the system so they are available for that second hour. Gatorade does the trick. Or you might try some the gels and Gu's that endurance athletes use. Try downing one of those after 45 minutes or so...Then afterwards make sure you have a meal that builds those energy stores back up -- cereals, chocolate milk, anything with lots of carbs...Oh, and get enough sleep....

_______________________

Addicted to ten milers...: but, I have a little problem. I have developed soreness in both heels. I'm wondering if I need to change shoes more often or if I'm over training. Or both. For the record, I normally train on a treadmill (at 7.5 mph) 3 times a week, 10 to 12 miles a session. Thanks in advance for any advice.

Vicky Hallett: Uh oh. Sounds like you could be developing plantar fasciitis. (Weren't we just talking about this last week?) And yep, both excessive running and past-their-prime shoes could be causing the trouble.

Here's the Mayo Clinic page all about it.

Remember, just 'cause your favorite race is the 10 miler doesn't mean you have to run that distance every time to stay in shape.

_______________________

New York: Hello, I have been running off and on for a few years. The problem is that I can't seem to improve my stamina. I have been doing the same 2-mile route for a year, and I worry that it is too short for me to get any real benefits from it. I also need to stop frequently to take walk breaks. So I guess my question is twofold: can I get real benefits from just a 2-mile walk/run? And how can I increase my stamina? Thanks!

Howard Schneider: Hi New York...ANY exercise has benefits, particularly compared to the alternative. A half hour of reasonably brisk walking a day cuts the risk of heart disease and a host of other potential problems (not to mention it pretty much guarantees you'll be able to keep walking briskly as you age). So don't be down on that two miles...But you clearly want more.

You can build stamina from two directions: First, gradually extend that two miles, even if it means adding a walking portion. Basically, you have trained your body for that two mile distance, and you now need to send it a signal that more is expected. Set a goal -- say, three miles by Oct. 1 -- and add an increment each week to build up to that.

Second, try once a week or so to work more intensely. In this workout, forget distance and focus on your pace. If you do your two miles in half an hour, try to shave that down to 29:30. Then 29. Cut a little bit off of each walk break; try to run a bit harder in the running portions.

Again, dont worry about distance in these "interval" runs -- you might even cut the distance to a mile and half, but do that at a steadily faster pace. Interestingly this sort of speed work will make you more efficient overall, and let give you more endurance when you slow down for a longer run...

_______________________

Thanks from Austin, Tex.: I wrote in last week about nutrition software -- thanks to the chatters who provided recommendations (Sparkpeople, cron-o-meter, The Daily Plate). I have decided to give The Daily Plate a try. Update for anyone interested -- they have partnered with LiveStrong, so the way to sign up is via livestrong.com (thedailyplate.com still works but they don't add new members via that page). Thanks again.

Vicky Hallett: Glad we could be of service. Keep us updated on how you like it...

_______________________

Chinatown, D.C.: I feel like I get the same aches and pains as everyone else for overtraining. My question is, rather than seeing a doctor everytime, is there a basic website I can go to and self diagnose? Obviously if there's something actually wrong, I want to know to seek more help immediately. But if it's just a muscle strain, what's the point.

Vicky Hallett: Gosh, if you're hurting enough from exercise that you think it could be doctor-worthy, it probably is. Even overtraining should just make you generally achy and tired.

_______________________

Middle-aged in Massachusetts: My husband and I are looking to replace our old exercise bike, but... what's out there now are ellipticals, treadmills, etc. A bike would be our preference, but we're not sure decent quality exercise bikes are still available. What do you recommend? Thanks!

Howard Schneider: Think about skipping the standard "exercise" bike and check out the higher-end models used in spinning classes. Most of the major equipment manufacturers have those spin models in their lineup. They have better flywheels, more adjustments -- and are just all around better for a serious workout. You might not get the crazy electronics. But you will get a well-built machine that stands up to heavy use...Plug a Tour de France tape into your video player and try to keep up.

_______________________

For the early morning marathon runner: I've been meeting up with a free group on Saturday morning sponsored by Pacers. I believe they also have free 5 a.m. runs on Thursdays.

I have a running buddy and do 4-5 miles twice during the week and then my long run on Saturday or Sunday morning; depending on my schedule. It's KEY to have a buddy for those long hauls.

If I can't find a buddy though, I stick to main roads (Connecticut Ave in my case) and just do an out and back -- and make sure to tell someone your course. I also have a Road ID just in case with my emergency contacts and blood type.

Good luck on the long runs! I'm hoping to complete 18 miles this Friday morning; which will sadly have to be solo since I'm going out of town this weekend.

Vicky Hallett: Solid advice -- especially about the Road ID. And good luck with that 18 miler!!

_______________________

Re: Running & Safety: I started running not too long ago and found myself inside the National Zoo. I'm not sure what time their gates open, but I'm there by 6:30 a.m. It's safe, they are always people around (albeit construction and maintenance crews), and I've noticed group runs too. They've got a decent amount of space and there are inclines. It's also convenient to the Mt.Pleasant/Adams Morgan area and Cleveland Park/Woodly Park/Van Ness area. Good luck!

Vicky Hallett: That hill is pretty killer, too. Another good call. Thanks!

_______________________

Pittsburgh: So, I must be doing something right, I tallied up all the stuff I have done in the past 7 days, and using the calculator on the Self Magazine site (linked by Vicky!) I have done 4655 calories of cross training, yardwork, and swimming.

Now the key is not to cave on food....mmmm lunchtime. Soup and bean salad I think is on the menu.

Vicky Hallett: Very impressive, Pittsburgh! Folks forget that working around the house can burn calories just as well as working out at the gym. And you get a better looking place in addition to a better body.

And good call on the soup. You're clearly familiar with volumetrics!

_______________________

Falls Church, Va.: Someone asked in a prior discussion why bikers don't always give audible warnings. Often, it is safer for everyone not to. If the pedestrian looks like they are not adhering to the rule of staying right I will always give an audible, but more often than you imagine, when I give my "on your left" I can startle people enough that they actually turn to their left and step into my path. If they are over on the right where they belong, and there is no possibility that they aren't going to turn off the path at an intersection or something, it is safer for all concerned to just go by. (And I say this as someone who was as guilty of turning into bikers in my running days as anyone).

Vicky Hallett: Maybe cyclists should play songs like ice cream trucks do? That way, you won't startle anyone because they'll know you're coming. Although then people might get angry if you don't have any chipwiches...

But seriously, if you're giving the warning from far enough away -- with a bell so you don't have to scream your whole ride -- that should give them enough time to turn to see you and then get back to the side of the road, no?

Howard Schneider: On a busy Saturday all the bells and hollering might get disorienting...I think the writer has a point -- if the lane is clear and the walker is on a proper path, there is probably little risk of a crash...It is the people wandering with two neighbors and a dog while listening to an iPod that need a real holler....

_______________________

Washington, D.C.: Just a quick thought for the fortysomething with new fatigue after his exercise session. IN addition to what you recommended, it may be wise to see a doc for a general check up. He should mention this to the doc. Sometimes these little issues can be signs of larger issues that become harder to manage as time goes by. Just a thought from a health care provider.

Howard Schneider: Food for thought....Thanks...

_______________________

Arlington, Va.: Hey, MisFits! I'm a 36-year old female who is not in the greatest shape. I've lost about 15 pounds recently and have gotten into a gym routine to get into better shape. One thing I've noticed is that I'm not very flexible -- are there any types of exercise that are good for increasing flexibility, or will that come naturally as I improve my overall fitness level?

Howard Schneider: Hi Arlington and congrats on the progress so far -- that's great news. The not so great news is that flexibility will not necessarily flow from other types of exercise. In fact, many common types of exercise -- running and weightlifting, for example -- can shorten muscle fiber and make us tighter.

So, you need to combat that. You can take a couple of approaches. Incorporate stretching into your workouts. A local chain of clinics, Sport and Spine Rehab, has some good recommended stretching workouts on their Web site. Ideally you would first warm up, do a pre-workout stretch, then do your workout, then end with stretching. It needn't be time consuming -- a few minutes to hit the major muscles will help.

The other approach is to add a session or two of yoga or Pilates each week. These are disciplines that do build flexibility, and are great for preventing injury as you get in better shape and become able to work out more intensely.....Good luck!!!

_______________________

D.C. Novice: Hi Vicky and Howard! Submitting early so I don't miss you guys -- I am in dire need of your thoughts. Started working out again about a month ago. Mix of jogging/walking/stationary bike/elipitical/weight training, about 5 days a week. Everything was fine the first three weeks , but then last week (and still now) I couldn't run. Couldn't even walk past a speed of 3.8 mph or so. It feels like my muscles are sore or too tight or something. Thoughts? Thank you!!!

Howard Schneider: Have you been following good warmup-cooldown and stretching practices? Your muscles are adapting to the new workload -- and in the process you are doing damage to them (that's good, not bad). They also probably are tight if you have not been stretching after your workouts. Stick with light walking for the next couple of days and start a stretching routine. As the soreness abates, get back into your routine, but make sure you give yourself that warmup and cooldown and stretch...

_______________________

Silver Spring, Md.: Vicky, since you brought up gymnastics, I just want to remind everyone that several gymnastics clubs in our area offer adult classes and welcome everyone from absolute beginner to former competitors. It's a great work out, since you not only learn some pretty cool skills that will impress at your next bbq, but its also excellent for increasing strength in all muscle groups AND improving your flexibility!

Vicky Hallett: Indeed there are! I hear the adult classes run by Arlington County are fabulous, and I did a story a few years back on Gaithersburg's Preston Gymastics' adult classes. If exercise can involve jumping on a trampoline, I'm all for it.

_______________________

Washington, D.C.: Any recommendations on working out for those with physical limitations? I'm a 35-year-old woman who has rheumatoid arthritis. I have a lot of joint damage, especially to my hands/fingers/wrists, ankles/feet/toes and knees. I'm overweight and would like to get into better shape. But many of these exercises I am familiar with -- bicep curls, superman stretch, plank, junping jacks, just to name a few -- are not possible due to joint damage or pain. I'm thinking of hiring a personal trainer. Are there certain questions or qualifications I should ask for? Any other resources you can think of?

(FYI I have the all clear from my rheumatologist with certain rules -- pain at the time is ok, but pain the next day means don't do that.) Thanks.

Vicky Hallett: Yep, you sound like an someone who could use a trainer -- or maybe even a physical therapist -- who has a lot of modifications up his/her sleeve. I've written about Body Dynamics (Bodydynamicsinc.com) which is a training studio/rehab facility in Arlington, and I'd guess their staff would have the kind of expertise you'd need.

As for vetting anyone you work with, make sure they've dealt with someone with your problems before. It's no fun being a guinea pig. And get references!

_______________________

Fairfax, Va.: Hi! Love the chats, hoping you can help me out. I am trying to get back into running on a regular basis (had ACL surgery two years ago, so am out of the habit but past the time where I can use that as an excuse).

I am in cardiovascular shape (woo elliptical), but my leg muscles aren't used to running. The muscles on the front of my shins feel weak, so it's hard to plant my foot in that heel-to-toe motion and my foot tends to revert to more slapping the ground over distance. I can run, but since it's hard to maintain good form over distance I tend to run 1-1.5 miles, walk a few minutes, run another mile or so, walk, rinse and repeat for 3-4 miles.

Are there any exercises I can do to strengthen my muscles, especially the shins, for running again? Any recommendations for others in the ACL club for getting back into running? I don't want to get back into real serious running, just maybe 2-3 times a week, 5-10K with an 8-9 minute mile pace.

Thanks!

Howard Schneider: Try some calf raises, but make sure you do the variety that starts from a stair step or box so you can drop the heel down low. The shin will be activated during the start of the lift. If you have access to a leg press machine, you can usually do the same exercise on that. Here is an overall article discussing post ACL exercises that might of help as well...

_______________________

Chinatown: Hi there,

I'm really interested in joining a league, learning a sport, or taking some classes. I wasn't blessed with an amazing amount of athleticism, so I'm not looking for anything too advanced; but I certainly want to be around people who care about the activity, not a league that cares about drinking beer and socializing. Any ideas of things I can join or classes I can take (that won't break the bank) would be very much appreciated. I'm particularly interested in things like tennis, dance classes, ultimate Frisbee, etc.

Vicky Hallett: Indeed, there are kickballers who care more about keg stands than the game at hand. But that's really the exception. Most sport leagues are full of people who like to socialize but are there to play. (Like the folks in the extreme croquet club! I love them.)

So, if it's ultimate you're after, I'm sure you'll have luck if you join the Washington Area Frisbee Club (Wafc.org). Or, if you're looking for something more casual, check out their affiliated pick-up site.

For dance, Joy of Motion and DC Dance Collective are two awesome studios in the city that offer a huge variety of classes (and JOM has a bunch of locations, which is handy, too). And right in your neighborhood, there's Flashpoint, where you can take belly dance and bhangra.

That should get you started! Good luck.

_______________________

Cleveland Park, D.C.: Misfits - I successfully completed my first mini-triathlon this past weekend! With much thanks to guidance from you and the other readers. I enjoyed the swimming and biking, but the race confirmed that I still hate running. So my question is, can I ever learn to love it? Are there any tricks to make it "easier"?

Thanks!

Howard Schneider: Well there is a new study out of Standford about running as the fountain of youth, if that's any help. I'll be writing more about that in a couple of weeks. The other thing to keep in mind is that running will make you better at the other activities you do like...What made me enjoy it better was simply to do it more -- you'll feel yourself getting stronger, and that's motivation perhaps not to enjoy each step, but to stick with it for the accomplishment....

_______________________

Washington, D.C.: Hi MisFits...I'm training for my first (sprint) triathlon; and I'm having trouble with swimming. I'm training in a pool and can just barely finish the quarter mile, but on race day I'll be in the ocean. Any tips to increase my swimming endurance? I am planning to train to swim a 1/2 mile in the pool, so I can complete the 1/4 mile in the ocean without too much trouble. Does this seem like a good plan?

Also -- any idea what triathletes wear on their feet? I'm planning to dry off my feet and put on socks and running shoes; but it seems like people don't do this.

Thanks for your help! Trying to Finish a Tri

Howard Schneider: If you have not tuned in to them, there are a multitude of Web sites for triathlon advice. The community is a close one -- and you'll have no trouble finding a load of advice on footwear, swimming workouts, etc. One thing off the cuff: Training your anaerobic system has lots of aerobic benefit. Dont just slog away in the pool for distance -- do pace drills with enough rest in between to make sure you're relying as much as possible on the anaerobic system. Sites like this one should give you some specific workout plans...

_______________________

Gym noises: Just a note out there to the "gym grunters." I know you're working hard, lifting those weights, but the whole gym doesn't have to know about it. There is a women in my gym who's a grunter and I swear it sounds like she's in a porno movie. I'm not advocating for total silence, but I think there's got to be some medium between church-quiet and "Debbie does Gold's."

Vicky Hallett: I have a bigger problem with the people who sing along to the iPods. So loud, and so annoying. But I understand there are many people who share your anti-grunt sentiments. So Debbies out there, keep it down, will you?

Howard Schneider: In defense of the grunters, my guess is the majority are not doing it out of revery or to draw attention to themselves. Proper breathing is important to proper lifting -- and if the weight is heavy its important to safe lifting too. Are the noises necessary? Probably not, but if it is helping someone concentrate and get where they want to be, can't we tolerate it for their benefit? Maybe plug in the iPod and turn it up a bit (without singing?)

_______________________

Anonymous: Starting next week I'll be living out of my car. Unfortunate as that is, I'm wondering if there are any exercises/stretches I can do, so that a month from now I won't have major back problems.

Thanks for the great chats!

Vicky Hallett: I don't know how much exercise is going to be able to help you, but here are some back stretches from the Mayo Clinic.

_______________________

Help!: I'm 43, 50 pounds overweight, and overwhelmed.

I do belong to a gym that offers monthly training help, but I'm not sure they are tailored to my age group.

What's a good way to start so that I will keep up and not drop the program, whatever that is?

Otherwise, I'm in good health, no joint/heart/health problems.

Thanks

Howard Schneider: Key word here is patience. Forget the others at your gym: your are paying them to get what YOU need. As Vicky pointed out above, be honest with yourself -- and them -- about where you stand and what you want to happen and the types of activites you like to do. Keep at them until you feel they have gotten it right. And don't expect the 50 pounds to disappear anytime soon -- give yourself a year and do it right -- through gradually building your stamina and strength, and watching what you eat.

_______________________

a hit to the ego: So my gym had a little competition in various areas -- pushups, situps, leg press, etc. I got snagged to do the women's over 40 pushups. Form requirements were on your toes, no breaks, and your chin had to hit a block each time. I work out a lot, and thought I was really strong - but I tapped out at 18 (well 18 1/2, but the 1/2 didn't count since I couldn't get back up!). This seems wimpy to me. Any guidelines out there as to what I should be able to do? I'm 46 and about 135 lbs. Thanks!

Howard Schneider: Go to www.adultfitnesstest.org and you can plug in those and other stats and see where you stand...It's fun. My guess is that you'll find it is not as bad as you think...

_______________________

Alexandria, Va.: I have relieved my problems with heel pain by using a step-stretch or pro-step (or in a pinch, just the stairs) to stretch the achilles tendon and the bottom of the foot before and after exercise, at bedtime, and in the morning.

Howard Schneider: Some heel stretching advice...thanks....

_______________________

Washington, D.C.: For the runner looking to improve stamina, I think the number one thing that made me a better runner was when I realized that it's supposed to be challenging! I'd think, "I can't run further, I'm out of breath." Well, of course I was out of breath, I was running! If you recognize that it's supposed to be a challenge, but that challenge is a great thing, I think that it helps you, mentally, prepare to run harder.

Of course, it's good to make things fun. To that end, when I first started running, I would play a game: Don't Let People See Me Walking. If I felt that I needed to walk, I would, but as soon as a person or car came into my vicinity, I'd have to start running again. As you can imagine, in DC, I didn't get many chances to walk. But it became more fun, and literally within weeks, I was running non-stop.

Howard Schneider: And more for those looking to build stamina....

_______________________

Howard Schneider: That is all we have time for today...The folk at washingtonpost.com dock our pay for extra bandwidth, so that means we have to sign off until next week. We'll have the last installment in our Olympic series, so be sure to check it out....

_______________________

Editor's Note: washingtonpost.com moderators retain editorial control over Discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions. washingtonpost.com is not responsible for any content posted by third parties.