You’d almost think the Pittsburgh Marathon was planned in such a way that competitors would be forced to train through the winter. Laugh’s on us! This time of year, the local trails are not quite as safe as the (somewhat) well maintained roads. If you’ve never been on a slushy icy trail, it’s quite a treacherous scene. You’ll likely have to crawl your way back!

If you’re a determined runner unwilling to settle for a treadmill, there’s nothing like a long run in the blistering cold of Pittsburgh. You may not be able to run your fastest, but the focus needed to maintain balance and coordination will take a lot of energy and provide a different kind of challenge that will contribute to your training. If nothing else, it will be an experience.

To make the most of your long runs and avoid any major issues such as loss of feeling in your fingers or toes, definitely leave the house prepared!

• Wear a few thin layers that you can remove if you start to get too hot. Long sleeves, thin neck warmer and/or hat and thin gloves will help maintain overall body temperature and keep you comfortable. There’s also these new sweatpants called Feejays with built in socks which are pretty neat.
• Sweat wicking clothing. Cotton is warm, sure, but certainly not sweat wicking! Wearing wet clothes in the cold is a recipe for disaster. Opt for non- itchy merino wool or polyester blends.
• Water resistant or trail shoes. You can also just slip YakTrax over your shoes which are traction devices to keep you from slipping on ice.
• Reflective gear. Winter = dark and cloudy. A lot of athletic clothing brands carry techy gear such as pants or tops with reflection in strategic locations all built in.
• Sunscreen and sunglasses. For those rare sunny winter days, be prepared for the snow to reflect light and be a little blinding.
• Bring water. Worst case scenario, you could always lick a handful of snow, but just because it’s cold doesn’t mean you won’t be sweating!

There’s definitely such a thing as running weather being too cold, so if there’s a blizzard or temperatures are in the negatives, stick by the fire with a good book and wait for a better day. Risking injury or, well, hypothermia, is just not worth it.

Even though the infamous Turkey Trot season has passed, that does not mean that there are no more 5K races to run until the new year.  In fact, December has a number of 5Ks to run, some for fun and some slightly more competitive ones for you to try and capture that elusive PR before 2018.

One of the most fun series of the year takes place in December.  This is the “tour races.” These races are not for competitive running, but rather for recreational and educational purposes.  The tour races, led by a guide, are 5k routes through different areas of Pittsburgh.  Due to the multiple stops to take in the scenery and learn about the surroundings, you can anticipate these races taking about an hour.

December 10, 8:00 AM: Strip District 5K Tour – The Strip District has been around for many years and is a dynamic area full of shops, restaurants, and bars.  On weekends, the Strip is teeming with locals and tourists, exploring, shopping, and running! To register, visit

https://www.active.com/pittsburgh-pa/running/distance-running/strip-district-5k-tour-2017-36728100?int=

December 16, 8:00 AM: North Shore 5k Tour – From bridges to stadiums to fantastic views of downtown and more, this run makes plenty of stops for photo opportunities.  To register, visit

https://www.active.com/pittsburgh-pa/running/distance-running/north-shore-5k-tour-2017-36728091?int=

December 16, 10:00 AM Downtown 5K Tour – Downtown Pittsburgh is full of history from the French and Indian War to the Underground Railroad.  Learn about Fort Pitt, the Diamond Market, and more of Pittsburgh’s history on this tour. To register, visit

https://www.active.com/pittsburgh-pa/running/distance-running/downtown-5k-tour-2017-36728088?int=

December 17, 10:00 AM: South Side 5K Tour – From the waterfront trail to historic Carson Street, the South Side is one of Pittsburgh’s most lively areas.  Runners will get the chance to learn about the history of the South Side, as well as a few of the many murals along the way. To register, visit

https://www.active.com/pittsburgh-pa/running/distance-running/south-side-5k-tour-2017-36728109?int=

If you are looking for a slightly more competitive race, the Reindeer Race in Zelienople takes place on Saturday, December 16^th.  Zelienople, although a little way outside of the city, is a beautiful town in more rural Pennsylvania.  This race begins at 11:00 AM.  To register, visit https://www.active.com/zelienople-pa/running/distance-running-races/reindeer-race-2017?int=

Even though the weather may be getting colder, that doesn’t mean you should take to the couch.  There are still plenty of opportunities to get outside and get active with these 5K races in December.  If you decide to run one of the tour races, be sure to comment and let us know what you thought of it!

When it comes to workout swag, sometimes its easy to forget that function should come over fashion. Its easy to be swayed by flashy colors and sleek styles, but when it comes to running and lifting in particular, its especially important to know what you’re looking for. Keep in mind these tips for your next shopping trip and you’ll be amazed at how it can impact your workout performance.

Running

When it comes to picking the right running shoes, two major considerations to keep in mind are your cushion level and your arch type.

Typically, higher cushion levels are designed for long distance and maximum impact protection—think half and full marathon running. Experts recommend the likes of Adidas Energy Boost  or Saucony Triumph to best support this type of running. Conversely, lower cushion levels are lighter shoes designed to strengthen the feet while running. For this type of cushion level experts point to  Nike Free or Vibram V-Run.

This being said, its important to consider what kind of running you typically do and determine your cushion needs from there.

In terms of arch type, a higher arch tends to mean less flexibility on the outside of the foot, meaning a need for a neutral shoe to guide pressure inward to support your arch with more cushion—look to shoes like the Brooks Ghost to meet this kind of need. On the other end, a low arch would mean more flexible feet. This can mean that your feet tend to angle inward, so you would need to look for shoes with high stability and maximum support, so this arch type is best suited in a style like New Balance 1340.

Lifting

Lifting shoes are a part of the practice that are so important but typically ignored. Given that your feet act as a contact point for pulling the bar off the floor, having the right shoes to support you matter. When it comes to picking the right shoes, its important to look at heel height and durability.

Heel height will be a point of personal comfort, but is important to consider given that even a ¼” difference can make a noticeable difference. This being said, if the height doesn’t feel right the first time you wear your shoes, give yourself a chance to settle in and adapt before switching shoes.

Durability may be the most important aspect of lifting shoes. Consider whether you’ll be wearing the shoes strictly for lifting—in which case, you want something with more rigid, stiff uppers and little flex in the sole. Alternatively, if you do your lifting as a part of a CrossFit type routine, look for something with more flexibility to allow you to transition between workouts.

As with anything, price will always be a factor, but its important to remember that if you spend less, you’ll likely be buying more often. Here are a list of models ranked by price to consider when purchasing:

• Adidas Adipower ($$$)
• Nike Romaleos ($$$)
• Inov-8 FastLift ($$)
• Reebok CrossFit Lifter ($$)
• Risto Sports ($$)
• Adidas Powerlift ($)
• VS Athletics ($)

If you’re someone who travels often for work or leisure, you’ve probably spent a lot of time trying to come up with workouts you can do on the go and in small spaces. We post a lot of bodyweight workouts that can be done from anywhere, but sometimes it’s nice to get some tougher resistance training in even when you don’t have access to a full set of weights. Enter the resistance band.

These helpful tools come in a huge variety of strengths and sizes. We use a lot of Therabands in the gym for some of the tougher movements and heavier EliteFTS bands when we really want to work. They are easy to pack, take up virtually no space, and are useful for people at all fitness levels.

To get you started, here are a few of our favorite resistance band movements:

Band Row

Band Pallof Press 

Band-Resisted Push-ups 

Band Front Squat 

Band Overhead Press 

Being active comes with the risk of injury, but the possibility of injury shouldn’t mean avoiding activity, rather taking precaution and using sound judgement. Whether the injury is a sprained finger or one that requires reconstructive surgery, injury is always a learning experience that can show just how strong and dedicated you are to being better.

Recovering from an injury comes with a whirlwind of thoughts and emotions both positive and negative. Being stubborn, it’s easy to trick yourself into thinking the pain is all in your head. Not uncommonly do people train through pain, limit their full potential and risk re- injury. Giving your body the proper rest is by far the best recovery tactic.

Resting can be one of the hardest things to do especially if an injury happens when making progress. Injury constantly puts stress on the mind and body and how much rest depends on the type and severity of the injury. If it’s serious enough that it needs medical attention, see a doctor and get multiple opinions, but pay attention to your body and the level of pain that you are experiencing. If your pain is not decreasing on a weekly basis or actually increasing, research physical therapy facilities that are sports performance based. To prevent injury in the future, you should include rest days in your training plan.

Rehabbing injuries is another exceptionally important part of recovery. If you don’t rehab an injury properly, it will be extremely difficult to reach your maximum potential in the long term. Proper rehab can be the difference between a 4 month recovery and a 6 month recovery. This doesn’t mean doing rehab exercises once a week, but making extra time every day, scheduling soft tissue massages to work through scar tissue and using ice/heat therapy after workouts. Even if it is a small injury, like a sprained finger, it is important to first: move your finger throughout the day to increase your range of motion and second: rebuild strength to the injured area of the body. Rehab maintenance post injury should be a part of your workout to keep that once injured area healthy and strong.

Changing focus during your recovery period and taking time in other areas of your training will help keep you motivated and give you the ability to set short term goals. These short term goals will be the stepping stones to your long term goals after recovery. If an exercise increases your pain level in the injured area, do not do it. The long term reward outweighs the short term satisfaction of completing that exercise.

Staying positive does not mean that every second of every day you need to be happy and smiling. There is a difference between negative thoughts that inhibit confidence and negative thoughts that fuel your fire. Negative thoughts that inhibit confidence and decrease your athletic drive are when you tell yourself things like, “I’ll never be able to do anything again” or “I suck because I can’t perform”. Negative thoughts that fuel your fire to return stronger than you were are thoughts like, “It sucks being injured, but I’ll be back in the game if I stick to the plan”. As long as your outlook is more positive than negative, you will thrive in your recovery.

Surround yourself with people who support your recovery and push you to stay positive. Whether it’s friends, family, or one of the coaches here at Union Fitness, lean on them and remain open about your highs and lows. Know that all of the coaches here have dealt with nagging pains and injury, too, and we’re here to support you through it all!

Often, people talk about not having the motivation get to the gym and workout.  For some people, it can be the simple act of getting out of the house and getting yourself to the gym that is the hard part.  For others, the fear of failure or self-doubt can cripple you and make it hard to want to workout.  Still others have things they simply would rather be doing, such as going out with friends.

No matter the reason, motivation can be hard to come by.  This is especially true in the winter months when going home to curl up on the couch is more appealing than putting on shorts and getting active.  When I feel my motivation lacking, I let quotes, whether it be from a successful athlete or someone else, inspire me.

1. “Today I will do what others won’t, so tomorrow I can accomplish what others can’t. – Jerry Rice

2. “We are what we repeatedly do. Excellence then is not an act but a habit.” –Aristotle

3. No matter how slow you go, you are still lapping everybody on the couch.” – Unknown

4. The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda

5. If you want something you’ve never had, you must be willing to do something you have never done.” – Thomas Jefferson

6. You are only one workout away from a good mood.” –Unknown

7. “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger

8. If you tired of starting over, stop giving up.” – Unknown

9. When you feel like quitting, think about why you started.” –Unknown

10. It’s going to be a journey. It’s not a spring to get in shape.” – Kerri Walsh Jenning

11. No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” – Tony Robbins

12. Just believe in yourself. Even if you don’t, pretend that you do and, at some point, you will.” – Venus Williams

13. We cannot start over. But we can begin now and make a new ending.” –Zig Zig

14. Think about where you could be if you had started when you first had the idea. Think about where you could be six months from now if you start now.” –Unknown

15. “Every day is another chance to get stronger, eat better, to live healthier, and to be the best version of you.” – Unknown

There are a lot of ways to utilize these quotes to your advantage and let them motivate you.  Your favorite ones can be put on post-it notes around your home or office to remind you of why you began your fitness journey and to help motivate you to get to the gym.  You could set one as the background of your phone or your computer to be a constant reminder.  You can even use them as a personal mantra when you are trying to push out the last set in the gym.

No matter how you use them, let these motivate you.  There is a reason you go the gym, whether it be for health, weight loss, or something else.  No matter what it is, when your motivation lessens, pump yourself back up.  If you have another quote that fuels your motivation, share it with us in the comments below!