Not everyone can afford pricey memberships to yoga studios or the steep cost of just one hour of personal training. Gyms can be a bit more affordable, but can also quickly become monotonous and boring. How long until running in place on a treadmill gets old and unappealing? For many, this happens quite awhile before fitness goals have been achieved, leaving frustration and resignation instead of a slimmer frame.

One option for the financially cautious person looking to get into better shape in a fun way is trail running. It’s become common knowledge that running is one of the most effective cardiovascular exercises, so if the idea is to get into shape as quickly and efficiently as possible, running is your best friend.

Besides the cost of a decent pair of running shoes, it’s also practically free and can be done anywhere. Unlike studio classes or training sessions, you need not adhere to anyone else’s schedule but your own.

San Diego happens to have a number of great places to run and though street running is also quite beneficial, the benefits of trail running are numerous. Sloping trails challenge the body more than consistent paths, beautiful scenery promises to keep boredom at bay, and the absence of cars in most cases makes for an uninterrupted running session. Trail running is a great way to clear your head and have some alone time in a beautiful place, but it can also be an opportunity to explore with a friend while getting fit.

Sunny skies are a great reason for San Diego locals to forgo pricey fitness plans and take to the outdoors. In a region of the world in which seasons are basically nonexistent, trail running is just as practical in the winter months as it is in the summer. One excellent way to keep motivated and achieve fitness goals is by signing up for a race (10k, half marathon, or even a full marathon for the ambitious) in the spring. Races along San Diego’s trails are plentiful and most self-training plans have you ready for a half marathon in as little as ten weeks and can be found online.

For the price of one month of membership to the average yoga studio, you can register for a race that will have you motivated for months to come. No one wants to waste $100 in registration fees, and every time your motivation flags the upcoming race can act as a reminder to keep going. Embrace trail running in 2012 for a budget-friendly, exciting, and effective fitness plan.

Photo by mrhayata via Flickr.

After a life-threatening accident in 2006 which left him with a titanium femur and hip and a one inch leg length discrepancy, Michael was told he would never run again. Defying all odds, within 6 months Michael was running barefoot 10-20 miles per day, pain and injury-free. With the proper knowledge and training, aspiring barefooters can hit the trails safely and run faster than they ever have before.

Barefoot Running author Michael Sandler is hosting free barefoot running events in Encinitas and San Diego June 15-17^th where he will discuss barefoot running, minimalist footwear, summer racing strategies and how going barefoot changed his life when he was told he would never walk again.

Below are five must-know barefoot running tips to help anyone – young or old, experienced or new – get started.

5 Must-Know Tips About Barefoot Running

1. Start out on a smooth, hard surface

When starting out, a soft surface is great for a little form work, but a hard surface is best. A hard surface helps you feel the ground, find your balance, and learn to step light. Smooth surfaces are also easier on your foot pads to begin with, not to worry you can build up to coarser surfaces as you progress. Be sure to keep an eye out for any tiny pebbles, without developed pads yet your feet will feel each and every little speck!

2. Go Short

This is always the hardest lesson to follow. No matter how strong you are, your tendons, ligaments and feet need time to catch up. Start with 200 yards, EVEN if you’re in FiveFingers or other minimalist shoes. Your feet aren’t used to moving this way, parts need to strengthen, others need to relax. This takes time.

3. Rest & Recover

Always give yourself a day of rest in-between workouts when starting out. It is important to listen to your body and let your skin be your guide. You are not being lazy, you are simply honoring your body and building strong ligaments, tendons and bones. Move too fast and you will be sidelined with an injury. Please don’t make us say we told you so.

4. Stay on your toes

This may go without saying, and it may not. You are changing your stride from a heavy heel strike to a gentle forefoot landing (aka “toe running”). You need to build up achilles and calf strength slowly. This new stride will feel great and you may be tempted to go a little further. Before you overdo it, remember that one mile barefoot or in minimalist footwear is the equivalent of thousands of calf raises with a new forefoot strike.

5. Stay tall

Imagine a string pulling up through your head and to the sky. Straighten your spine, push your shoulders back, and open up your chest. The taller you stand, the more you’ll stay on your toes, keep your core engaged, and be light on your feet.

Co-founded by Chief Coaching Officer Michael Sandler and President Jessica Lee, RunBare is the premiere educational and informational resource for everything barefoot running and barefoot walking, as well as race training, nutrition, well-being and physical and mental wellness. Their book Barefoot Running: How To Run Light And Free By Getting In Touch With The Earth debuted in May 2010 and has since sold over 12,000 copies. Barefoot Walking: The Greatest Exercise on Earth is due out January 2012.

FREE San Diego Barefoot Presentations:

• Wed, June 15th @ 7:00PM – REI San Diego

5556 Copley Dr San Diego, CA 92111 P: (858) 279-4400

• Thur, June 16th @ 7:00PM – REI Encinitas

1590 Leucadia Blvd. Encinitas, CA 92024 P: (760) 944-9020

• Friday, June 17th @ 7:00PM – Adventure 16

4620 Alvarado Canyon Road San Diego, CA 92120 P: (619) 283-2362

Backaches and other muscle strains are commonplace at this time of the year as individuals place stress and strain on their bodies after a winter of inactivity. Many of the injuries occurring at this time are due to individuals trying to do too much too soon.

The Association of NJ Chiropractors offers these Conditioning Tips to prepare for spring fun.

10 Tips for Spring Conditioning:

1.      Don’t over-do things in the beginning; warm-up with jumping jacks or a slow jog for sports activities.

2.      Stretch after the light-jog/jumping jacks; stretch all the muscles used in an activity (not just the legs).

3.      If you are working in the garden, bend with your knees and not your back, and use your arms and legs while working. The back, upper legs, shoulders and wrists are all major muscle groups affected when using your green thumb.

4.      A warm-up and cool-down period is as important in gardening as it is for any other physical activity. Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.

5.      Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful.

6.      Consider using more ergonomically designed tools.

7.      Always incorporate breaks while you do your task. To avoid injuries, stop the activity when fatigue starts to set-in.

8.      Whether or not you feel pain, apply ice to any joint that typically is sore after activity.

9.      Have a plan of action if an injury is experienced.

10.     Know your limits and have fun whatever the activity.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a chiropractor.

The San Diego Entertainer thanks the Association of New Jersey Chiropractors for this article contribution and their helpful tips.

The benefits of using kettlebells is huge. There is a great range of different exercises you can do with them and you’ll engage a variety of different muscle groups at once. Using kettlebells as part of your training regimen can help you see quick results while improving cardiovascular fitness and strength.

It is recommended that anyone trying kettlebells for the first time seek the guidance of a trained professional to avoid injuries. The issue is that improper form will not only hurt your results, but it could leave you with injuries.

Recently, celebrity trainer from The Biggest Loser, Jillian Michaels, has come under fire for her new training video for Kettlebells. According to the LA Times, Michaels is a fraud. They say “Michaels is not actually a real fitness trainer – she’s an actress playing the role of fitness trainer on TV, and in a line of popular DVDs.” That sure is a handful to take all at once.

Whether or not she’s a fraud, she’s helped a lot of people loose weight on TV and in person. Her level of expertise has been called into question. Many well known trainers have pointed out serious flaws in her technique. Mark Cheng, the chief instructor of Kettlebells Los Angeles, told The Times that Michaels’ technique is appalling.

The concern is that Michael’s will enable bad form and land people in the doctor’s office. So, before staring your next kettlebell workout, consult an experienced trainer and ask for their credentials. It’s important to be critical of your trainers to make sure you’re in trustworthy hands.

If you’re still a fan of Michael’s, a suggestion would be to find a trainer that can teach you good form before beginning Jillian’s program. Follow your instructors recommendations for form, and use Jillian Michael’s DVD as an in-home supplement which will help save money on expensive training sessions.

San Diego is home to so many beautiful people and looking great for Summer is important to a lot of us. Be ready on June 21st, the first day of Sumer with these 5 ways to look great for the season!

1. Start working out… now

Getting time away from the office and stealing a few hours from coveted TV watching is tough, but it’s more important now than ever when the pool parties and Sunday afternoons at Hard Rock are upon us. If you are sick of your exercise DVD’s and the gym is too crowded, try something simple like taking a run around your neighborhood. Balboa Park, Mission Bay, Mission Beach, and Pacific Beach all offer great scenic runs for you to enjoy.

But remember, especially for the women reading, that it’s important to take proper safety precautions when venturing out on the trails. If you’re running by yourself, be sure it is completely light outside and bring your phone or a defense device. Check out the knuckle blaster stun gun, it’s perfect for holding in your hand while jogging and if anyone or anything get’s in your way a squeeze and touch will deliver 950,000 volts.

Before and after your run or walk make sure to stretch. Stretching helps muscles to look lean and defined while also reducing the chance of injury. After your run,  do 50 sit ups, and 10 push ups and you’ve definitely worked towards a better beach body.

2. Drink water, and lot’s of it

Your doctor and maybe even your significant other have explained the importance of getting enough fluids everyday. Not only does the body need at least 8 glasses of water per day, it thrives on it.

Water can help to purify your system, improve the look of your complexion and boost your diet results. To help you remember to drink water, buy a styled water bottle and make a habit to fill it up daily and take it with you on the go. Not only does the water bottle encourage you to take a sip, but you’ll be saving the planet by abstaining from plastic water bottles.

3. Get a pedicure for trendy toes

Treating your feet to a pedicure isn’t just for the ladies wearing strappy heels and studded gladiator sandals. Gentlemen, your feet could probably use some TLC too, especially if you plan to sport flip flops all summer. Check out your local nail salon and sit down for a relaxing pedicure, it won’t make you any less of a man. In fact if you told the next women you dated about it, she’d probably think it was cute.

Prices usually range from $30 – $50 depending on the salon and types of treatment received. The fantastic ladies at the nail salon will take a pumice stone, which is a device for removing dead skin and use it clean up your heels to give you glowing feet for summer time.

4. Eat whole foods

Fruit, veggies and protein are always the way to go when you’re trying to have a great beach body. Stay away from McDonald’s and Taco Bell as much as you can, just chant to yourself “beach body” to avoid the cravings.

Nutrients found in fruit and veggies can help to fortify your skin and provide vitamins to give you natural energy. Protein, which is found in meats, cheese, dairy, beans, and whole grains is essential for a balanced diet and helps to build muscle. Protein and other whole foods will restore nutrients lost when working out and help you reach your goals.

Everything is in moderation, so watch your portion sizes and remember that the less processed the food is, the better. But don’t stress about your eating regimen, it has been shown that stress leads to weight gain. Just do your best and stay persistent and your beach body will be attainable.

5. Buy a great swim suit for Summer 2010

After all the exercising, eating right and water gulping, hopefully you have gotten your gorgeous beach body. Now, you’re ready to dare the shores of San Diego. But One thing is missing… the perfect swim suit. Don’t open up your closet and grab last year’s suit, reward yourself and buy a new one that coincides with the trends of 2010!

Ladies: The trends seem to be towards new age looking suits that include one shoulder bikini’s, and the monokini (pictured left). Cut-away bikini’s that take pieces out of a one piece are also going to be really hot, the trend will be towards solid colors and not prints.

Lastly, you will need the perfect accessory to your bikini which includes a cover up and jewelry that properly compliments the style. This season, sheer fabrics for cover ups are going to be all the rage. Bohemian fashions are still in, so try a chunky necklace as your finishing touch.

Gentlemen: Well one thing is for sure, the mankini is not going to be in, at least not on the West Coast. And the fashion trends offered for men in summer 2010 are not as riveting as those for your female counterpart.

Rule of thumb is to sport what looks best on your body and buy a matching shirt that compliments the look, perfect for when you stop at the beach’s neighboring bars. An interesting accessory also works perfect to pull a look together; try a trendy longer necklace like a rosary as it may bring a perfect spot light to your fit stomach.

This event will bring the SELF magazine pages to life by creating a full day of outdoor, health, fitness and wellness activities, know-how instructions, and a chance to wine exclusive freebies and giveaways.

The event will include 17 fun and active classes. Experience invigorating traditional classes by learning new moves. Take a break from the action by visiting the tents featuring free product samples, sweepstakes and more.

Still want a chance to tackle that New Year’s Resolution? Want to rev up the way you work out? Just want a day of fun? April 24th is the day to do it!

Want a body like Jennifer Aniston? New for 2010 is Yohaslosophy with Mandy Ingber, a celebrity trainer who will show her hybrid yoga workout and moves that she does with her A-list clients like Jennifer Anitson.

Self Magazine Workout in the Park 2010 is sponsored by Aerie f.i.t., ASICS, Blue Diamond Almonds, Crystal Light, Garnier, iVillage, Jane Iredale, Jell-o, Reebok, Silk, Soyjoy, T-Fal and more. Susan G. Komen for the Cure and Cancer and Careers will receive 100 percent of the proceeds from Self Magazine Workout in the Park 2010 ticket sales. In addition, to neutralize the carbon footprint that will result from the energy used and trasnportation to and from this event, SELF has partnered with The Conservation Fund.

Tickets for SELF Magazine Workout in the Park are $20 and can be purchased in advance at www.SELFWorkoutinthePark.com

*Photo from JC Rojas via Flickr

Photo from Paul Keleher via Flickr

The Boston Marathon is one of the most prestigious Marathons for competitive long distance runners. People from all over the world joined together today to compete in the 114th Boston Marathon event, including some of San Diego’s own.

The Boston Athletic Association, established in 1887, is among the nation’s oldest atheltic clubs. Since it’s first Marathon on April 19th, 1987, the Boston Marathon has become the world’s oldest annually contested marathon.  Awarding money prizes begain in 1986. The total prize money awarded this year’s 114th Boston Marathon will be $806,000.

Some facts about the race:

• The centennial race in 1996 holds the all-time record for the World’s largest marathon: of the 36,748 who started, 35,868 finished.
• The Boston Marathon became the first major marathon to include a wheelchair division in 1975.
• Just behind the Super Bowl, the Boston Marathon takes second for the largest single day sporting event.
• The Boston Marathon isn’t just like any marathon! The Boston marathon holds a certain eligibility and qualifications to participate.

Whether you’re a repeat marathon runner trying to qualify for Boston next year, a weekend sports enthusiast, or simply a spectator, San Diego offers something for everyone. There are numerous 5K, 8K, and 10K races throughout the spring and summer that can help you get your feet wet on the competitive racing circuit. In addition, there are a few longer races that take place around San Diego.

As the San Diego climate is mild most of the year, racing season can extend into the summer. This year’s races include the La Jolla 1/2 Marathon which takes place this weekend, Sunday, April 25th. The race leads competitors from the Del Mar Fairgrounds to the La Jolla Cove, with a large hill climb through Torrey Pines. The hill is daunting; in fact, the La Jolla 1/2 marathon is known to be one of America’s most challenging 1/2 marathons because of it.

The annual Rock and Roll Marathon will take place on Sunday, June 6th. The race begins at Balboa park and is primarily a flat course. This race is especially great for spectators because of the live music; bands play along every mile of the 26.2 mile course. In addition to the music on the course, there will also be an after party at the finish line, including a concert, beer, and food. This year’s finish will be at Sea World, so it will promise to be a good time for everyone.

Unfortunately both the La Jolla 1/2 and the Rock and Roll races are sold out. If you’re interested in participating, you’ll have to wait until the last big run of the season: The America’s Finest City 1/2 Marathon and 5K, taking place Sunday, August 15.

If you want to participate, mark your calendars. If you don’t want to participate, mark you calendars, too! Keep in mind there are thousands of runners participating in each of these races and driving on local roads and highways will be affected.

I’ve always loved spinning (indoor cycling), and this particular studio impressed me for a few key reasons.

1.  The bikes. I’ve seen regular spin bikes at gyms and other studios, but I’ve never seen bikes like these. SarisPT300.Saris is a company that specializes in making top of the line bike equipment for cyclists, and their indoor cycling bike comes equipped with something called a Cyclops Power Tap.

Sean Burke, who owns Crank Cycling and is also a cycling coach, explained that the power tap equipment is designed to allow you to measure your watts (your speed vs. the resistance on your bike) and your heart rate in real time, giving you a more accurate measure of calories burned. Also, during the class I took, Sean used the numbers on the screen to make sure you were continually working at your highest level – no cheating!

However, just like other spin bikes, you ultimately control your workout with access to the resistance knob, allowing you to increase the tension on the pedals, or back off.

Bonus: A 50-inch plasma screen TV behind the instructor playing music videos to draw you back in if you find yourself zoning out too much.

2. The studio itself. Crank Cycling is located inside Aire Urban Performance, a new workout co-op downtown. There are several different mini-studios located inside Aire, each offering different workouts.

The mini-studios – which include rowing, pilates, TRX classes and yoga – share space, clients and amenities. They have a coffee bar, locker rooms and towel service – which as any of you other gym rats out there know is pretty darn nice.

Bonus for the ladies: the locker rooms are stocked with Kerastase hair products, blow dryers, curling irons, lotions, and all sorts of other goodies if you forget something (which I always do).

3. Free Parking. Need I say more?

One of Crank Cycling's Spin Classes Hard at Work

Crank Cycling offers classes throughout the day, and their prices are fairly reasonable. A single class is 20 bucks, but, typical of most studios, when you buy in bulk, the classes get significantly cheaper, coming down to 10 bucks a class if you buy 20. Also, currently Sean is offering one week of unlimited classes for free – which includes an hour long half-spin, half-yoga class called Cy-Core, so you can mix a little toning in with your cardio.

The class I took was definitely a workout, and even though the equipment and instructors are impressive enough for some super-fit professional athlete to get a good sweat in, the class is more than accessible to the average person looking for a fun new way to burn calories and tone up.

The deets: Crank Cycling, 1014 5th Avenue, San Diego, CA 92101. www.sandiegocrank.com

Innovative and interesting, Poll Sinsations offers a new type of workout to anyone who's brave enough to try.

As I buckle the clear, plastic ankle wraps on the bubble-gum pink, six-inch platform heels and the sultry, pulsating notes of Nine-Inch-Nails start pounding through the speakers hidden around the room, I whisper a quick prayer that I don’t break an ankle doing what I’m about to do.

I strut out seductively (I hope) across the hard-wood floor toward the glistening gold pole in the center of the room. Timing my last step to place my right foot at the base of the pole, I grab it with my right hand, turn to face the pole, hook my left ankle around it and fall into “The Fireman” spin – knees wrapped around the pole as I slide down, hit the floor and start dancin’.

Amateur night in Vegas after too many cocktails? Not this time. Just a Tuesday afternoon in San Diego at Pole Sinsations, one of the new boutiques popping up around the country that teach women (and men, I suppose, if you’re into that sort of thing) how to pole dance as a fun, challenging way to burn calories, tone up and lean down.

The unobtrusive studio offers free parking after six and is easy to find. Boasting five poles staggered through the room in front of floor length mirrors, Pole Sinsations is comfortable, private, and each student gets ample time to dance.

Strut your stuff at Pole Sinsations

There were seven women in the Tuesday Intro class that I took with Michelle, a sweet, patient woman in her early 30s who also works as a clinical psychologist. Michelle doesn’t want me to use her last name, explaining that some people still attach a stigma to the innovative new workout, which, though inspired by exotic dancing, doesn’t actually advocate or teach one to strip as a profession. This negative association actually surprises me, a recent transplant from Los Angeles, where it would actually be a little weird if a single, hip girl in her 20s hadn’t taken a drunken spin around a pole at some point – be it a club on Sunset Blvd or a strategically placed column of some sort at your office Christmas party.

The hour-long intro class is $25.00, and I found it to be pretty comprehensive. We started with some yoga-esque stretching, moved into the actual pole work which definitely had me breaking a sweat as my inner Britney came out and got it on, did some “free-styling” with the lights down and the music up, and wrapped up with another yoga-esque stretching session as a cool down.

Pole Sinsations offers different levels of classes as your skill level increases, with the advanced level classes teaching awe-inspiring tricks that increase your upper body strength and flexibility. I left feeling satisfied with the level of work-out and eager to come back.

The deets: www.polesinsations.com 858.220.9414. 1965 5th Avenue, SD, 92101.

Do you have what it takes? (Photo by The U.S. Army via Flickr)

Have you ever wondered what it is like to go through boot camp when joining the military?

It has been said that the Marines push new recruits through some of the toughest training courses created. Once a year, the MCRD opens the base and welcomes the public to test their endurance and strength on the Marine’s  obstacle field. This Saturday, September 26 strap on those running shoes, don’t forget to stretch, and prepare to get dirty.

This training course is no ordinary field. Regular men and women are transformed on this site every day into United States Marines.

Coming across a Marine in San Diego isn’t hard; it is even harder to find one out of shape.  When it comes to training, they mean business.  The training course is 3 miles. It will defiantly leave you sore in the morning after climbing, jumping, and surviving over 50 obstacles along the way.

Drill Instructors know how to give motivation ( Photo by larryzou@ via Flickr)

Oh, and don’t think cheating is an option.  Cheating is never an option for the military.  PLENTY of very well trained and experienced drill sergeants will be along the course offering their “support.” Don’t let this deter you from coming out and experiencing this once a year event.  Just remind yourself it’s only one day. And unlike the military, you get to go home afterward.  Plus, this is a great way to support our men and women in the military.

To congratulate everyone for coming out, plenty of other activities will be going on as well.  Music, food, drinks and beer will also be offered during the day along with awards to the top 3 finishers in each category/age group, including official race T-Shirts to all entrants. The event is not only open to individuals, but boot camp challengers can group up into teams of three or five.

Online registration is open until the end of today, September 24.  Registration is $35 for individuals, $105 for 3-person teams, and $175 5-person teams.  The race begins at 9 a.m. on Saturday with five-minute intervals for each group and class.  There are over 3,000 entrants expected so make sure to arrive early.

To sign up or learn more about the Boot Camp Challenge, check out www.bootcampchallenge.com.

Photo from 'Ed Yourdon' via Flickr

Running can get dull. Runners tend to choose the same routes because it is easier to gauge the distance and level of difficulty; but all this becomes very routine. In San Diego there are hundreds of running routes that will entertain every runner and add just the right twist to ones weekly workout. So if running in San Diego sounds like a fantastic idea, then check out these five running locations today!

Cholla’s Lake Park
6350 College Grove Way
San Diego, CA 92115

Located in Lemon Grove, Cholla’s Lake offers a serene running loop suitable for any runner. The lake is managed by park and recreation which means that it is always in good condition. In addition to the 0.8 mile loop, there are circuit training tools placed intermittently along the path. The path is dirt and has a couple of tiny hills, but nothing that will make a runner’s quads tired. If hills are needed for the workout, there is a very steep hill on the backside of the loop which can be used for drills.

This little loop is a secret gem in San Diego and is never very busy. There is a shaded parking lot and runners should be prepared with sunscreen and bottled water. There are restrooms, benches, and water fountains in the park.

Murray Lake Dam
5540 Kiowa Drive,
La Mesa, CA 91942

Lake Murray is situated in the neighborhoods of Santee and La Mesa and is a part if the Mission Regional Trails Park system. The running route is an out and back totals 6.4 miles. The route runs along Lake Murray and ends at the dam where runners must turn around.

This route is busy with all sorts of walkers, bicyclers, and runners alike. It can be very warm, so sunscreen and water are suggested to complete this route. There are a few restrooms along the way, but oftentimes the rangers forget to unlock them in the mornings. The lake is open from sunrise to sunset.

Cowles Mountain
Golfcrest Dr and Navajo Rd
San Diego, CA 92119

Cowles Mountain is a great trail in San Diego for runners who want to improve their endurance. The mountain is loaded with steep hills and switchbacks. This can be very busy midday and at sunset, so it is advised to go early in the morning or late in the evening. The total length of the trail(in and out) is approximately two miles.The trail ends at the top of the summit and is a great view of San Diego from the Mexico border up to Los Angles on a clear day. There are no bathrooms or water stations along this route and it is very important to bring water along the trail because east county San Diego can reach an upwards of 115 degrees in the day time.

Balboa Park

Located in the heart of downtown San Diego, Balboa Park has thousands of running routes. The best running route starts on the west end of the park, crosses the bridge, heads south to the Car Museum, and then east toward Park Blvd. The route continues north on Park and wraps back around to the bridge and back to the starting point. The route covers five to six miles of distance and offers a beautiful setting.

No matter what time one runs this route, it will be busy. The park is loaded with tourists and visitors. There are water fountains and restrooms frequently located on the route.

Pacific Beach to Ocean Beach

Looking for a real workout? Run on the sand. Start in Pacific Beach and run south to the end of Mission Beach, which is the start of Ocean Beach. Flip around and run back. The trip is about five miles, but it will feel like twenty if it is ran in the soft sand. If running in the sand isn’t plausible, there is a boardwalk situated along the beach for roadrunners.

Keep in mind that this is a beach and there are lots of people here…all of the time. Bring a water bottle and lather up in sunscreen.

These running routes are just a few of the popular routes located throughout San Diego. The next time running is in the cards, pick one of these routes and who knows a new one may be discovered in the process.

From 'Anthony Goto' via Flikr

San Diego Marathons are among the most popular in California because they provide great weather and scenery.

There are only two in San Diego, the Rock and Roll Marathon and the Carlsbad Marathon. Both of these will take place next year. This gives you plenty of time to prepare for them. San Diego Marathons are extremely difficult, they are 26.2 miles of up and down roads. It is advised to take months of preparation and demands dedication. This means proper diet, daily runs and managing pains and aches. While this will take plenty of your time and energy, crossing the finish line will be an incredible accomplishment and an extremely satisfying sensation.

There are several San Diego half Marathons and runs to help you prepare for the big ones. This weekend — Saturday August 22 — the 3rd Annual NNCR Wild Duck 5k XC Race will take place in Oceanside, which benefits Rancho Buena Vista High School and Vista water polo teams.

The following run, The Silver Strand Half Marathon, begins Sunday, November 15, in Coronado.

These types of races are great ways to start off in preparation for full marathons. Running San Diego marathons and half marathons are great way to keep in tip top shape, but they also benefit a variety of charities and organizations in San Diego County.

Major Marathons:

Rock and Roll Marathon

• Sunday, January 24, 2010
• 6:00am Full Marathon & 7:30am Half Marathon
• Plaza Camino Real 2525 El Camino Real, Carlsbad, CA 92008

Carlsbad Marathon

• Sunday, June 6, 2010 6:30 AM
• 6th Avenue & Palm Street San Diego, CA
• Online Registration Closes: May 29, 2010.

San Diego Sunrise (from 'tadson' via Flikr)

Who likes exercising in this heat? Anybody? I sure don’t! As the summer progresses and the sun seemingly gets hotter, I find it harder to get my butt outside and do something. My favorite thing in the world is running and my favorite time to run is in the afternoon, but during the summer I have to switch it up or I’d die from exhaustion. Here are some tips and activities that I do to change it up and play it safe during this intense heat wave:

Tips:

• Drink  water before, during and after your workout. I make a habit of storing empty water bottles in the places I frequent most like my car, my purse, and the gym just in case I forget to bring one with me. Staying hydrated throughout the day will help keep up your workouts and keep you from getting dehydrated in this weather.
• I love to wear spandex and a tank top when running, but it is better to save those for the cooler weather. Swap your tight clothes for loose fitting, preferably cotton workout gear.
• Exercise early mornings or late evenings. The sun is out forever, so take advantage of it … these are the coolest times of the day. Avoid sun exposure between 10 am thru 4 pm when the sun is highest in the sky.
• Wear sunscreen … on your skin … on your eyes … in your hair … on your lips … heck buy that cool sunscreen clothing if you must. Just make sure that you are shielded from the life-giving, life-taking sun of ours.
• This may sound silly, but if you are running, opt for knee high socks … they provide better circulation than those silly ole ankle socks.

Some “cool” activities you can partake in, after the jump:

Activities:

• I am a kid at heart … play capture the flag at dusk. Bring flash lights and continue the game into the dark. Grab your friends, make up some ridiculous flags and head to your favorite park!
• Ocean swimming. Swimming in the ocean is such a great total body workout and it is easy on your joints. Walk out from the shore as far as you are comfortable with and swim horizontal to the waves. Bring goggles so you can keep an eye out for sharks and other swimmers.
• Sunrise hiking; yep you heard me. Get your lazy bum out of bed before the sun rises and hike Cowles’ Mountain or another great hill. It will be early enough that it is cool and you will get down the hill just in time to pick up your morning cup of coffee, which can help boost your metabolism.
• Go running in the pool. Easy on your body … don’t forget to drink fluids.
• Try rock climbing out in Mission Regional Trails Park.

I cannot emphasize enough how important physical activity to your health, so make sure you stay in shape during the summertime. Have fun, be safe, and go crazy!

What is a girl to do? Think. What else does lovely San Diego have to offer me that will entertain me and help me avoid the flocks of people?

One word: Hiking.

Activity is very important to me. I love to go running and lift gigantic weights to get my guns ready for the show, but what I love most is being outside using my body naturally. Surprisingly enough, San Diego has tons of trails throughout the county ranging from super easy to ridiculously challenging. Here are the places that I have explored or want to explore soon:

#1 Cowles’ Mountain

This is one of those local hikes that gives you a wonderful workout and a great view of California at the top! Loaded with switchbacks and heavy inclines, this is for intermediate runners/hikers.

It is about 2.5 miles round trip. Wear sunscreen because there is no shade.

Where: Just past SDSU on the left. From I-8 take the College Blvd exit and head North. Turn right on Navajo and follow it down a couple of miles. The trail head is on the left-hand side of the road.

When to Go: This is East County, so I suggest going early in the morning or right before sunset.

#2 Razor Point Trail- La Jolla

La Jolla is La Jolla- expensive boutiques, lush dining, and the great Pacific Ocean pouring its heart out onto the sand. It also boasts an amazing reserve … Torrey Pines. Sort of the Eden away from the Eden, Torrey Pines is loaded with forest-like trails, as well as almost on the water treks.

Razor Point Trail offers a beautiful ocean view and it is suited for any level hiker. Great place for a romantic sunset too. It is approximately 1.5 mile round trip.

Where: Traveling North on I-5 exit onto Genesee and then take a right onto Torrey Pines Road … after passing the golf course and seeing the badlands on the left, turn into the park. Simple.

When to Go: Anytime. The weather is very temperate because of the coastal breeze. Another opportunity for a romantic sunset!

#3 Cuyamaca Peak Loop

Cuyamaca Peak Loop is 6.7 miles and is best suited for intermediate hikers. The scenery is beautiful and the crowd is small. I love coming here to get away from the sprawl of San Diego. Don’t forget to back a snack, some sunscreen, and a camera!

Where: It is located in Cuyamaca Rancho State Park and the trailhead starts at Azalea Glen Loop.

When to go: Anytime is perfectly fine, but I love doing this hike early in the morning before the sun gets to high.

#4 Father Junipero Serra Trail

I wouldn’t consider this a hike, so much as it is a nice leisurely walk(however, there are tons of trails that branch of from it, so you could make an adventure out of it). On warm nights I like to run this paved trail which is in the Mission Regional Park. It starts at the visitor center and follows the river up to the Old Dam. It is a great place to go and have a picnic and read a book!

Where: Take I-8  to Mission Gorge- head north. Follow Mission Gorge for a couple of miles, and the entrance to the visitor center will be on the left.

When to go: Afternoons are good. There are trees that provide ample shade throughout the trail.

Now that you have some hikes in your arsenal, I don’t expect to see you at the beach anytime soon. If you get bored of hiking, may I suggest I nice weekend camping trip?

Bridle Trail @ Balboa Park (Photo from Osbornb via Flikr)

There is something incredible about being productive while simultaneously doing what you love. A wonderful benefit that we San Diegans get to enjoy is that any outdoor activity we do can be fun, productive, and unbelievably scenic. The gorgeous weather is likely to join in on the fun just about any day we choose. People fly from all over the world to enjoy a week or so of the beauty that we get to enjoy just by stepping outside of our homes, and all we have to do is call some friends, pick an activity, apply sunscreen and reap the benefits of fun, sunshine and exercise.

Although you don’t have to go far to find a picturesque play spot in San Diego, one great place to begin would be Balboa Park, specifically the Bridle Trail. This trail is number 5 on the trail map, and this hidden beauty lies along the west end of Balboa Park. It is off the beaten path, so it is much less congested – giving you a more serene experience during your workout. The serenity coupled with the beautiful landscape, which we normally fly past at 70 mph while zooming down the 163 freeway, can be taken in up close and personal and, best of all, at your own speed. This beautiful tree-lined trail is referred to as a hidden gem of Balboa Park. Just keep in mind that, because of its seclusion, caution should be taken while alone or after dark.

The view from Cowles Mountain (photo by michaelwm25 via Flikr)

If quiet park trails aren’t your cup of tea, or if you are the more ambitious type, hiking Cowles Mountain is definitely something to consider. This is a very accessible area in East County, and it is more widely known than the Bridle Trail. Going during off-peak hours, unless you love crowds, would be a wise move. Planning to arrive around 6 a.m. would help you beat most crowds as well as beat that East County heat. The beautiful hiking trails are pet friendly and kid friendly, and the views can take you all the way to the ocean on a clear day. The higher you get the more visual gifts nature will offer you. Good hiking shoes with good traction and ankle support should be worn, and definitely be sure to have plenty of water on hand. Go here for a trail map and more information.

Not feeling so ambitious? The beach is still a largely overlooked hot spot for exercise. Some seem to forget that it isn’t just for partying and surfing. It is a great place to get in shape and soak up the sun, not to mention the visual is incredible. The sand adds an extra level of resistance taking your jogging or walking difficulty level up a notch. The cool breeze coming off of the water will help keep you comfortable, and when you stop to look around, the amazing ocean views will take what’s left of your breath away. Solana Beach and Torrey Pines are two places that tend to be less crowded than most of the beaches to the south. You will likely have to pay a small fee for parking, but it is well worth the peace. Although it tends to be a little more crowded, the boardwalk at Pacific Beach will get you a slightly easier path right next to the sand, and you still get to savor the views.

Torrey Pines State Beach (photo by slworking2 via Flikr)

Also, for you ladies who are looking to tone up mentally and physically while supporting a great cause, Sara Holiday of Fit by Sara, has teamed up with Susan G. Komen from the San Diego affiliate of the Cure, to offer a yoga class with a twist. Not only will you be rejuvenating your mind and body next to beautiful Mission Bay, but most of the proceeds go to the Cure to help uninsured and underinsured women locally, and the rest goes to fund breast cancer research nationally. The sessions are held on the last Saturday of each month right on the lawn next to the Visitor’s Center at Mission Bay Park. Each session is 90 minutes in length and begins at 8:30 a.m. You can view more information here.

So let’s get out, get fit and make a difference!

Photo from "akalat" via Flikr

Yoga is becoming increasingly popular, and you can find classes at recreation centers, fitness clubs, and on television. There are even classes offering yoga for babies and doggie yoga. Still, many have yet to accept that yoga isn’t just for hyper-spiritual, cymbal clinging acrobats. Regular people who don’t wake up doing back bends and head stands can still participate and benefit from yoga.

A beautiful thing about yoga is that it doesn’t have to be intimidating or strenuous. Most instructors will teach modified versions of yoga poses to either increase or decrease the intensity. You will find, after a couple of steady weeks, that your physique is becoming lean and tone, and your mental focus has increased. Some other benefits include lowering your blood pressure, helping with anxiety, and improving circulation. It is truly a miracle that we have something so calming and relaxing that has so many health benefits.

Looking back on my first yoga class, I really didn’t know what to expect. Would there be chanting, meditating, or any other kind of weirdness? That particular class was definitely not the right place for a beginner to start. One of my classmates just stood on her head the entire class without doing what the class was doing, or in my case, trying to do. Needless to say, I was a beginner, and I stood out like a sore thumb.

Aside from the never-ending headstand performance to my left, the first part of the class seemed somewhat normal. Downward facing dog and child’s pose made me think that it would be easy and they both felt good, so I thought I was in business. Then, he called for the position to end all positions: the crow (or crane) position. I had to chuckle when I saw it, knowing I wouldn’t be able to do it, but I had to try. Yes, there is a reason that my name isn’t Grace.

I went home with determination and a vivid image of my instructor in crow. I would conquer this pose, and I wouldn’t be the weirdo making all the crashing noises in the back of the class next time. If you don’t know what “crow” is, it looks like this. The position isn’t nearly as hard as I originally thought it was, but the instructor didn’t verse us up on the technique, so I was left to my own devices.

Geared up on my living room floor with nothing but determination and a new yoga mat, I was ready to conquer. I fell to one side and then the other until I finally got into crow. I was on top of the world, but hoped I could hit my mat when I inevitably fell. I didn’t realize that my one-year old son already had my landing pre-meditated. Looking up at his innocent face from the floor after he knocked me over, I realized that my heart was bigger than my capabilities. My yoga mat stayed rolled up and in the closet for over a year after that.

As the popularity of yoga grew and I heard of all the health benefits, I knew that I needed to take another shot. I found a podcast that I decided to try, and I have been in love with yoga since.

I would like to introduce you to my instructor at Yogamazing. His name is Chaz, and he has been the most amazing coach to me (even though he has no idea who I am). Best of all, the class is on my time, at my level, and it is free. All you need is iTunes to subscribe to his free podcast. No eternal headstands to intimidate you. Just you, Chaz and whatever poses you feel comfortable doing. He covers everything from yoga for PMS to yoga for backpackers or runners. He explains the positions in a way that even the earliest beginners can understand, and the podcasts are only 20 – 30 minutes in length, so they can be easily squeezed in to fit your schedule.

Thanks to Chaz, I am calmer and more focused. I have learned to relax in the middle of everything. My yoga mat has become my refuge. Although I’m still not a hyper-spiritual, cymbal clinging acrobat, I can definitely pull off an impressive crow.

Avoiding your bathroom scale like the Swine Flu? You are certainly not alone. Although donning a surgical mask won’t do anything to make the outcome any better, there are some simple steps you can take to be on your way to a healthier, happier life.

There are millions of Americans who are absolutely terrified to weigh themselves. Once perched atop the ultimate, brutal-truth machine, they slowly look down at the display. They’re hoping a few pounds had the courtesy to pack up and leave the place where it is not welcomed. They think, “Maybe if I just step on it ever so lightly, and gradually let my weight down, the scale won’t notice the extra dessert I had last night, and I’ll be off the hook. Wait a minute, no one saw me eat it, so how could the scale possibly know?”

Have you ever actually accused your scale of lying to you or weighed yourself in the nude so you didn’t have to watch the extra weight of your clothes register? You don’t have to admit to an exact number, but it’s probably safe to say that most of us have been involved in one or more of these behaviors. It is easy to get angry after a period of time with no visible change. The scale has become our worst enemy, and with our appetite as its accomplice, self-image and overall health is at an all-time low.

What should we do? High carb, low carb, no carb, cabbage soup, going to the gym, exercise videos in the living room, and a library full of books that all seemed to have contradicting information. One says to avoid carbs, the other says eat them. One says lift weights then do cardio. The other says cardio then weights. What this excessive contradicting information is doing is making us lose sight of the simplicity that is involved in achieving overall health.

You don’t need thousands of dollars worth of exercise equipment cluttering up your house or some high-tech smoothie machine that takes a genius to figure out. The decision to drink plenty of water is an excellent way to begin. Water helps us stay healthy and rid our bodies of toxins. Our bodies are mostly made of water. Our muscles are 75 percent water, our blood is 82 percent water, our bones are 25 percent water, our brain is 76 percent water, and our lungs are 90 percent water.

How can we expect to have optimal performance in any of these areas without nourishing our body with what it craves and it is made of? We can go for months without food, but just a few days without water. We normally eat like there’s no tomorrow, but put small efforts into getting the recommended amount of water. The human body absolutely needs one-half ounce of water per pound of body weight per day (more for very active people). If we would hydrate ourselves properly, our bodies would thank us.

While water is number one on our nutrition list, without doubt, “we are what we eat.” One important thing to remember about eating healthy is that just because it is a salad doesn’t mean it is healthy and low cal. Many of the calories we consume are hidden in things like dips, dressings and toppings. If you use a good amount of high calorie dressing on your crispy chicken salad, you may be better off eating a cheeseburger and fries. Finding out what those extra, calorie-packing culprits are and how many calories they are worth will astound you.

Since we are humans and not rabbits, we are not automatically hard-wired to crave carrot sticks when our appetite spikes. What that means, though, is that we need to be prepared, so when hunger strikes, we won’t reach for a bag of chips. We are more likely to binge on junk food if it is more accessible than healthy food. Preparing good, healthy snacks in advance will be well worth it when you realize you saved 150 calories on your munchies four times this week.

When choosing a healthier lifestyle, eating the things you like doesn’t necessarily have to come to an abrupt halt. Most foods we all love can be good in moderation. One of the main reasons of diet failure is that people feel deprived causing them to eventually binge. The resulting guilt and feeling of defeat causes people to give up.

If we just allow ourselves reasonable amounts of the foods we enjoy, we would have no reason to diet. Yes, I said it! A lifestyle change is more realistic and much more effective than a crash diet, and the results aren’t consistent with a yo-yo. There is no guilt involved, and you aren’t depriving yourself. Good nutrition also helps your mental state and fuels your energy, so if you’re satisfied with your weight, but still feeling sluggish changing your eating habits would definitely relate to you as well.

If you need to lose pounds before you level off at a certain weight, just keep in mind that 3,500 calories is equal to one pound. The main rule for weight loss is to burn more calories than you consume … period. It sounds simple enough, but over-thinking and complicating everything has made this simple fact overlooked.

For example: a moderately active, 25-year-old woman who is 5ft 6 and weighs 150 pounds needs to consume 2,216 calories per day to maintain her current weight. She will lose one pound for every 3,500 calories she cuts out of her food or burns by exercise. When it comes down to simple math like that, it doesn’t sound so overwhelming. To check your daily caloric intake recommendations go here.

Along with watching our food choices, make sure not to drink most of your calories. Boycotting sodas would be in the best interest of all of us. A single soda can pack up to 200 calories. For those with a two-a-day soda habit, that means you may be packing on an extra pound every 9 days or so. This is how we gain weight without knowing where it came from. As I mentioned before, it doesn’t have to be all or nothing. An occasional soda is fine, but after being put in the spotlight as a can of calories, it seems like a waste of our allotment.

The average person can also burn an additional 3-4 calories per minute just by walking. We’ve known how to walk since we were one. What’s stopping us now? Being active is a very important component in physical health. Walking increases metabolism as well as releases endorphins. They call it the feel-good hormone. It gives us this amazing overall sense of wellbeing.

Living in such a beautiful part of the country with 266 days of sunshine per year, we have no excuse for not getting out and walking. On average, adults are told to get 30 minutes or more of physical activity per day. How many of us will carve a half hour from our busy schedules to stroll in the park every day?

There are other ways to get your steps to add up. Plan to take an extra three minutes every time you park your car. For instance, try parking at the far end of the parking lot of the grocery store and deliberately taking the long way. Yes, it may take a few extra minutes, but think of all the benefits. Aside from the children getting an extra long, bumpy shopping cart ride, the view from the Ralph’s parking lot is a Michelangelo painting compared to the flatland I grew up in. If Ralph’s is as bad as the view gets around here, imagine going to walk on the pier. Slow your routine down and enjoy life! Walking is an excellent way to see the things you normally miss from being in such a rush.

Remember, no one is going to take care of you but YOU! You must put yourself on the top of your to-do list. Eat the food you like in moderation, and pay attention to the magic W’s: Walking and Water. Once again, simplicity is the key. If it is complicated it will be much harder to stick with. Just a pair of shoes and some water coupled with the Southern California sunshine will get you by just fine.