Fitness

Before testing out the Hydrow rower, I was a rowing newbie. It was probably one of the only major exercise modalities I haven’t tried, and I’ve dabbled in a whole bunch.In fact, if I were to sum up my workout history in one word, it would probably be “eclectic.” As a kid, I tried ballet, tennis, and kung fu, and ultimately realized I didn’t really enjoy any of them. I picked up walking and bodyweight workouts in high school, and got to know cardio equipment, weight machines, and dumbbells pretty well in college. Then came an endless stream of TRX, HIIT, and dance classes, a yoga certification, a love/hate relationship with the Pilates reformer, and a hardcore Peloton addiction. In all that time, though, I haven’t really dipped my toe into rowing. The one time I did attempt to operate an indoor rower, my fiancé—who spent a semester on his university crew team—had some, um, notes. My form was off, and it made the experience not so pleasant. I had no real concept of how to position my body, and I walked away from a five-minute session with achy traps and a sore lower back. So when Hydrow offered to send me their Original Rower to test, I felt a bit out of my league—but excited to give it a shot. As rowing has risen in popularity thanks to its strength-building benefits and aptitude for efficient cardiovascular conditioning, I felt like this opportunity might allow me to really find out what all the fuss is about. About the HydrowBecause Hydrow is a smart rower, it offers a ton of rowing classes—including many which are instructional and geared toward beginners, as well as “Journey”-style classes, which don’t give set paces, callouts, or even feature an instructor—so I thought it would be a great way to ease in. Plus, the platform also goes beyond rowing, offering classes for strength, yoga, stretching, and more, which fit right in line with my regular fitness routine.Over the span of a pretty steep three-week learning curve, I learned I actually enjoy a lot of aspects about rowing—and specifically, Hydrow. While the machine has a bit of room for modest improvements, it formally (and successfully) introduced me to a workout modality I’d written off as too technical and difficult for my level, and helped me hone my form, confidence, and power. Here’s my full Hydrow rower review.How I TestedI based my review off the criteria SELF’s panel of fitness experts recommended for evaluating rowing machines, including things like noise level, ease of maintenance, size and storage, and special features. The original Hydrow rower that I tested retails for $2,495, and I tested it with its membership. While the company says a membership isn’t required, it’s “strongly encouraged” because that’s the only way users can gain access to their exclusive library of live and on-demand classes. That membership will set you back another $44 a month (or $528 per year if you pay annually), but you only need to purchase one membership for your household, so if you have multiple family members or roommates using the machine, everyone can create their own profile under a single membership.

To be even more clear: Lifting belts aren’t necessary for beginners, or even the average gym goer who likes to lift. “If you’re getting a belt, it’s because you’re like, ‘I really want to push how heavy I can lift,’ or you’re thinking about competing,” says DeMattos. An average gym goer wouldn’t benefit from one, she says. What’s more, if you have back pain when lifting, you also shouldn’t use lifting belts, says DeMattos. While the belts do boost core stability, they aren’t a replacement for learning how to brace properly. In fact, they can provide a false sense of security if you aren’t intentional about firing your core. That’s why using a weightlifting belt can indeed become a crutch, says Holland. Bottom line: Make sure you have your form down and core muscles firing before trying a weight belt.What should you look for in lifting belts?There are two main types of lifting belts: thicker, stiffer ones and more flexible ones. The thicker belts are usually made of leather and have prongs or levers (similar to a traditional belt) that you can use to adjust their fit. The more flexible belts are made of a softer material, like nylon, and have Velcro straps to adjust as well.Which one is best for you is based on your personal preference, but powerlifters tend to gravitate toward thick leather belts because they are stiffer for heavy lifting, DeMattos says. Meanwhile, Olympic weightlifters, CrossFitters, and bodybuilders might prefer a flexible nylon belt for more dynamic lifts—say, like a clean or snatch. Keep in mind that flexible nylon belts may fray faster and not last as long as a leather belt.You also want to consider the width of the weight lifting belt, which generally come in three, four, and six-inch options, Holland says. If you have a shorter torso, you may prefer the smaller-width ones, since they won’t dig into your ribs as much when you’re moving around, DeMattos says. Someone who’s taller and has a longer torso, on the other hand, might consider a four-inch belt.Weight lifting belts vary in price, though they generally fall between $60 to $150. (Leather belts are usually more costly than their Velcro counterparts.) Some manufacturers also offer custom fits, which tend to fall at the high end of that range and may even go higher, and may also offer customized engraving. DeMattos says she ordered her custom-made lifting belt 10 years ago, which was made of high-quality leather to her exact torso measurements so it comfortably fit her body. It’s still going strong, and DeMattos continues to use it more than a decade later for her big lifts like squats and deadlifts. One thing to keep in mind: When you first get your belt, it will be very stiff, particularly leather ones. DeMattos recommends rolling it up when storing it to help loosen it up. This can make it more pliable, though it’ll still retain the stiffness it needs for your heavy lifting.“As you use it, it’ll get more and more broken in,” she says. “But it’s something that’s supposed to last you forever, kind of like a leather jacket.”Once you find a belt that works for you, feel free to snap it on for your big lifts as you strive for big strength goals. And if you try one, then decide it’s not for you? That’s perfectly fine too. You absolutely can get in a good weight lifting workout—and continue to get stronger—if a belt isn’t part of your fitness gear.Related:

We all have days that just feel, well, damn hard. Sometimes you can pinpoint the cause—a poor night of sleep, work stress, knowing you’ve got a marathon of to-dos ahead—and sometimes, you just don’t wanna. Of course, in an ideal world, we’d all be able to stay cozied up in bed watching a soothing show or reading a favorite book on the days we generally lacked motivation. But unfortunately, that’s not always the case. So if you’ve recently found yourself dragging your feet to get out the door in the morning, or on your third cup of coffee by 10:00 a.m., this week’s playlist is for you. These upbeat songs are all intended to put some pep in your step and a smile on your face. While it’s not a workout playlist by name, you could certainly use this to power your morning cardio or strength routine just as easily.Here you’ll find tracks from indie darlings Tegan and Sara, The 1975, and Bleachers, plus newer hits from Janelle Monáe, Taylor Swift, and Maggie Rogers. For a little extra delight, a few hip-hop tracks—”Sure Shot” by Beastie Boys and “Check the Rhime” by A Tribe Called Quest—also have a place on this list. Overall, it’s an eclectic mix, but one that we hope helps you to open your eyes a little wider, pull your shoulders down from your ears, puff up your chest, and know that you can handle whatever the day throws your way. Full playlist:“Sure Shot” by Beastie Boys“Want Want” by Maggie Rogers“S.O.B.” by Nathaniel Rateliff & The Night Sweats“Make Me Feel” by Janelle Monáe“What I Like About You” by The Romantics“Closer” by Tegan and Sara“TenTwentyTen” by Generationals“Check the Rhime” by A Tribe Called Quest“Keep a Secret” by Project Bongo“When I Dance With You” by The Pains of Being Pure at Heart“Saw Lightning” by Beck“Don’t Take the Money” by Bleachers“Chocolate” by The 1975“The Wire” by HAIM“I Want It All” by COIN“My Type” by Saint Motel“1901” by Phoenix“If You Wanna” by The Vaccines“Daylight” by Matt & Kim“Lavender Haze” by Taylor Swift“It Runs Through Me” by Tom Misch, De La SoulRelated:

Taper tantrums—the tricks your mind and body play on you as you start decreasing miles the last weeks prior to a race—are not uncommon for runners, and destination races often only exemplify them. All the anxiety about making it to the starting line is elevated even more when you factor in transportation, time differences, language barriers, and (most importantly) remembering to pack all of your race essentials.  As a destination racer myself, I’ve learned (sometimes the hard way) that there are a few things to keep in mind that can make traveling for races a little less stressful. And a lot of it comes down to bringing the right gear with you. But before you start thinking about what to pack, consider how you will be packing and traveling. Will you be traveling by plane and checking a bag, or packing lightly with only a carry-on or backpack? The space in your suitcase or bag is at a premium, and you want to make sure first and foremost that you have room for the essentials you’ll need on race day.“If you’re checking a bag, bring your race-critical items like your running shoes, race kit, and nutrition in your carry-on,” Caitlin Papageorge, a 10-time destination racer, tells SELF. “Don’t risk being separated from them,” she says. So even if your checked bag doesn’t make it to your destination with you, you’d still have your race-day necessities at the ready.What’s the running gear to pack for destination races?As for what exactly makes up those race-day necessities? First, make a list, which can help make sure you don’t forget something vital. In general, destination-race must-haves will include pre-race fuel, running shoes, and everything you need to recover (plus, a few extra things you might not have thought of). Read on for some important things you’ll want to take with you so you can make it to your race’s starting line stress-free. Below are 26 of the best running gear picks for destination races, according to North Brooklyn Runners, a free community-based running team based in North Brooklyn.Pre-Run and Race Fuel“If you’re traveling internationally, keep in mind it may be difficult to find some of the things you’re used to,” says Papageorge. “Consider bringing single-serve packs of your favorite nut butter, instant oatmeal, or granola bar.” For instance, if you always have a particular bar or type of oatmeal before a race, you may want to pack those along so you can replicate your regular breakfast.This holds true for during the race too. Jennifer Herr-McKnight, a 13-time marathoner, recommends always bringing your preferred nutrition products, gels, and fluids. “I learned the hard way that expos in other countries may not have the same products we train with in the US,” Herr-McKnight says. 1. Honey Stinger WaffleHoney StingerHoney Stinger Waffle Sampler (6-Pack)These sweet honey-filled waffles feel indulgent, but are packed with the energy you need to fuel pre-race. From vanilla to salted caramel, there are six delicious flavors to choose from.
2. Spring EnergySpring EnergySpring Energy Awesome Sauce (Vegan, 2-Pack)“Some gels just really do a number on my stomach, or the flavors get too overwhelming in those late miles,” Roseann Gallo, a six-time marathoner and USATF and RRCA level 1 certified run coach for New York Road Runners, tells SELF. “Spring Energy uses real food—basmati rice, maple syrup, juice, cinnamon, vanilla, yams, and fruit—and all-natural ingredients to fuel athletes.” Plus, she says, they “honestly taste great.”
3. Honey Stinger Energy GelHoney StingerHoney Stinger Energy Gel Variety (16-Pack)I first tried Honey Stinger Energy Gels while volunteering at the 2019 NYC Marathon Mile 12 water and fuel station. After making the mistake of not bringing any snacks for my long shift, I found myself reaching for the brightly-colored honey packs, and was pleasantly surprised by their sweet and delicious pomegranate flavor. Now I (mostly) use them for long runs and races, and I still can’t get enough of these gels.
4. HÜMA Chia Energy GelAmazonHuma Chia Energy Gel Variety (12-Pack)Four-time marathoner Andie Orgando discovered her love for HÜMA gels while looking up how to make her own gel. They include fruit purée and powdered chia seeds, and “taste better than any other gel I’ve had,” she tells SELF. “They’re also super easy to carry in a hydration pack or pocket during a run. I typically bring them on vacation if I’m training or planning on running somewhere hot.” 
Hydration and ElectrolytesWhatever your distance, staying hydrated and taking in the proper amount of electrolytes is vital. You also can’t always trust that water tables will be on the course where you need them most. Melissa Dahl, a five-time marathoner, recommends always bringing the hydration tools—in her case, a water bottle—that make you feel most comfortable and prepared. She brings her “emotional support water bottle” with her to every race. “I forgot it on my way to the Philadelphia Marathon one year and totally freaked out,” Dahl tells SELF. 1. Saltstick CapsAmazonSaltstick Caps (100-Pack)“Saltstick Caps are my go-to during races because I’m a salty sweater,” five-time marathoner Jeanine Encizo tells SELF. “Adding the capsules as a part of my race fuel plan helps make sure I’m replenishing the sodium and other electrolytes I’m losing. Without them, I tend to feel fatigued so much sooner.”
2. Tailwind NakedTailwindTailwind Endurance Fuel (50 Servings)“I absolutely do not like the manufactured flavors of gels and drink mixes, so I’m thankful that Tailwind makes a Naked flavor,” says Gallo. “It’s the perfect blend of electrolytes and carbs to help fuel your run. Not having a weird aftertaste in my water is everything.”
3. Nuun SportNuunNuun Sport Electrolytes (10-Pack)“I love Nuun Sport tablets because they’re super easy to travel with,” says Encizo. “I usually pop one in a bottle or glass of water in the days leading up to a marathon race because it helps make sure I’m hydrating properly with electrolytes.” 
4. Nathan Speeddraw Plus Insulated FlaskAmazonNathan Speeddraw Plus Insulated FlaskLike Dahl, I’m a big fan of handheld running water bottles, and this one—after the recommendation of many fellow marathon trainers—has been the best that I’ve found. It doesn’t leak and isn’t too large for my (very small) hands. 
Phone Holder There’s nothing worse than racing with your phone in your hand, which I can tell you from first-hand experience. I once forgot my beloved SPIbelt after traveling to California for a race, and because I didn’t have pockets, I had to race while holding my phone during the first rain the state had in months. Don’t be me!1. SPIBelt Running BeltAmazonSpibelt Original Pocket Running BeltThis was the #1 running belt that was recommended to me when I first started running, and I still won’t use anything else. The expandable pouch is big enough to accommodate my iPhone, keys, and all the fuel I need to race. I’m especially a fan of the adjustable belt that doesn’t move around when I run. 
2. Nike Running Fanny PackNikeNike Slim Running Fanny PackSimilar to the SPIbelt, this running belt has just enough space to hold all your phone, fuel, and anything else you’ll need during and after your run. 
3. Koala ClipKoala ClipKoala Clip Original“Armband phone holders don’t work for my skinny arms, so finding the Koala clip was a godsend,” says Gallo. “[The Koala Clip] protects the phone from the weather and sweat, and allows you to run hands-free! You can clip it to the front or back of your running bra, or inside your tights, whatever works for you. It can accommodate credit cards, cash, and small keys as well. It doesn’t shift while running and the magnetic clip keeps it in place.”
4. Lululemon Fast and Free Running ArmbandLululemonLululemon Fast and Free Running ArmbandIf you’re not a fan of belts wrapping around your waist, a running armband is also a great pick. This armband comes in two different sizes that are easy to adjust and fit to your arm. 
GPS WatchIf you’re using a GPS watch or other fitness tracker while you race, always remember to also bring its charger with you. After all, your watch won’t be of any help at the starting line if it’s already out of juice from your trip. “I never trust a fully charged watch when I travel,” two-time destination marathoner Erin Conlon tells SELF. 1. Garmin Forerunner 245AmazonGarmin Forerunner 245 GPS Running SmartwatchGarmin runners are a team favorite for the North Brooklyn Runners. The Forerunner 245 is slightly more affordable than some of Garmin’s other more advanced models, but it still has enough metrics to accurately track pace and record your route via GPS to show off your race afterward. 
2. Coros Apex Pro GPS WatchAmazonCoros Apex Pro Premium Multisport GPS WatchA fitness watch that athletes swear by, the Coros Apex Pro GPS watch packs in a lot of battery life that will last you through even the longest of races (calling all ultra-marathoners). It has a durable and easy-to-use touchscreen that makes using it mid-run even easier. 
Running ShoesAll of the destination racers who I spoke with emphasized the importance of remembering your racing shoes and bringing them in your carry-on. As for which ones? The best running shoes are super individualized. Check out our running shoe picks to find out which ones may work for you. 1. Saucony Endorphin Speed 3SauconySaucony Endorphin Speed 3Encizo specifically likes the Saucony Endorphin Speed because they have “great bounce, are nylon plated, but [are] less expensive than the Pro counterparts.”
2. Nike Air Zoom Alphafly Next% 2Stadium GoodsNike Air Zoom Alphafly Next% 2Look down at any starting line and you’re bound to see runners sporting the flashy, colorful Nike Air Zoom Alphafly NEXT% 2. The winner of SELF’s 2022 Sneaker Awards for best racing shoe, they’re a fan favorite for a reason: They’re soft, springy, and super lightweight.
Running SocksAfter training all summer with one brand of running sock, I made the ultimate race-day mistake: trying something new. I soon had the unfortunate experience of discovering my shoes fit differently using a new type of sock, and spent most of my race thinking about how uncomfortably my feet felt. Stick with the ones you love, and make sure you pack them! 1. Old Navy Athletic Performance Ankle SocksOld NavyOld Navy Performance Ankle Socks (6-Pack)“Old Navy Athletic Performance Ankle Socks are my racing choice,” Encizo says. “They’re so comfortable and are cushioned in all the right spots.”
2. CEP The Run Low Cut Socks 4.0CepCep The Run Low Cut Socks 4.0If you want to splurge, the Run Low Cut Socks from CEP are another great option. They offer a little more compression along the arch of the foot and sit a little further up the ankle to prevent any blisters or rubbing from the back of your shoes.
Recovery When racing in a different city or country, you don’t have the luxury of relaxing and recovering in the comfort of your own home. Whether you’re staying in an AirBnB or hotel, it’s essential to bring whatever you can to recover comfortably.1. Hyperice Normatec GoHypericeHyperice Normatec GoDahl swears by bringing her Normatec Go portable compression boots when traveling for races. Although she once brought the full-size boots for her and her husband, the Gos are much more travel-friendly. I can personally vouch for this, and have brought mine on shorter trips so I can always recover on the go.
2. Tiger Tail Portable RollerAmazonTiger Tail Massage Stick Portable Roller (18 in.)Other seasoned destination racers swear by bringing a portable foam roller with them. Papageorge specifically recommends purchasing a handheld roller like a TigerTail, which perfectly fits inside any suitcase. 
3. Lululemon Release and Recover Ball SetLululemonLululemon Release and Recover Ball SetI bring these recovery balls with me everywhere. They are compact enough to fit in even the smallest of carry-on bags, and are great for releasing muscle tension that can arise from any type of travel. The lightweight balls come in three different sizes, each perfect for targeting muscles in your shoulders to your feet to everything in between. (Trust me, there is no better feeling than rolling your feet on one of these after a race.)
4. Dr Teal’s Epsom Salt Travel PackAmazonDr Teal’s Lavender Epsom Salt & Foaming Bath Oil Sampler Gift SetThere’s nothing like soaking in a warm Epsom salt bath after pounding pavement during a road race. It’s my preferred form of recovery, and I always try to hunt down Epsom salts at my local drug store or bring a travel-friendly pack with me in my suitcase. 
The Little Things You Might Forget (And Be Thankful You Have)You can train for months, carefully memorizing your course strategy, but sometimes it’s the little things that bring you comfort that ultimately get you to the finish line. Papageorge suggests that if you’re running a race before you travel, save your heat sheet. The disposable foil blanket protects you from the wind, rain, and helps maintain your body temperature. This handy tool could be a life-saver at the start of your race to keep you warm and can easily be thrown away at the starting line. Then there are other small essentials important to stow in your carry-on, such as sunscreen, anti-chafe balm, sunglasses, and more. 1. Body Glide Original Anti-Chafe BalmAmazonBody Glide Original Anti-Chafe BalmA SELF favorite, the Body Glide Original Anti-Chafe Balm is the secret to preventing painful chafing from sweaty long runs. Best of all—it comes in a small portable stick that’s great for sticking in your carry-on.
2. Supergoop! Play Everyday LotionAmazonSupergoop! Play Everyday Lotion SPF 50Supergoop’s Play lotion is another SELF favorite. I personally love that it’s meant for both your face and body, making it a multi-purpose tool so you have one less thing to pack. I won’t be caught on any run without protecting my skin with this sun lotion: Its light formula quickly soaks into your skin and never runs into your eyes when you sweat. 
3. Goodr Running SunglassesGoodr SunglassesGoodr A Ginger’s Soul SunglassesThese affordable sunglasses were made for being active. Their non-slip coating helps them stay on your face even in the hottest temps.
4. HotHands Hand WarmersAmazonHothands Hand Warmer Value Pack (10-Pack)One year, while gathered around trying to stay warm before the New York City Marathon, one of my fellow run club members handed me her HotHands disposable hand warmers as she left to depart for her wave. I thought it was genius, and it instantly helped warm me up. Papageorge also swears by them and brings them on every race that she travels to.
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Just in time for the weather to turn balmy, we’ve noticed a trend of walking shoe sales at some of our favorite retailers. Whether you’re a daily walk advocate or looking to start up a new routine, walking is a great way to ease aches and pains, boost your mood, and, right now, embrace the springtime weather and the increasingly longer days.  And with so many options available, you’re sure to find a pair of walking shoes that suit your preferences. From maximum-cushion Hokas and sturdy hiking boots to lightweight slip-ons from Nike and Asics, these shoes will help you get your steps in and these deals will help you save money at the same time.Top walking shoe deals to shop right nowIf you’re in a hurry, here are some of our top picks, including sneakers and hiking shoes from retailers like Zappos, REI, Dick’s Sporting Goods, and more.Hoka Clifton 8 Running Shoes—originally $140, now $112Allbirds Tree Flyers—originally $160, now $119New Balance Fresh Foam Roav v2—originally $85, now $69The North Face VECTIV Enduris II Trail-Running Shoes—originally $139, now $97Columbia Crestwood Mid Waterproof Hiking Boot—originally $90, now $70Now, if you’re in the mood to browse, keep reading for the best walking shoe deals we’ve found just in time for the spring. (And if the weather near you is less than pleasant but you’re still craving a stroll, might we suggest  a walking treadmill instead?)Like just about any other shopping category on Amazon, the footwear options are deep and varied, but there are quite a few reliable favorites available at delightfully low prices. That includes highly rated pairs from New Balance, Saucony, and Adidas, as well as SELF Sneaker Award–winners from Skechers.AmazonNew Balance Women’s Dynasoft Nergize V3 Cross TrainerAmazonSkechers Go Run Maxroad 5AmazonAdidas Women’s Eq21 Running ShoeAmazonSaucony Women’s Ride 14 Running ShoeNordstrom is one of our go-to places for deals on everything from clothing to beauty. Right now the department store has a wonderful walking shoe selection that runs the style gamut. There are lots of Nikes for both the streetwear stroller and the walker who also runs. There are also some enticing picks from outdoor brand Sorel—including waterproof suede booties—that promise function and form in equal measure thanks to their cool designs, which afford plenty of traction for slippery sidewalks and rocky paths. NordstromNike React Infinity Flyknit Running ShoeWe can always trust Dick’s Sporting Goods to have special offers on our favorite workout leggings, adjustable dumbbells, and other home gym essentials. That also includes sneakers that’ll feel great whether you’re running errands or just running, period. You’ll find bestsellers from fan-favorite brands like Hoka, Brooks, Asics, and Nike that you can simply pull on before hitting the road.Dick’sNike Women’s React Phantom Run Flyknit 2 Running ShoesDick’sBrooks Women’s Glycerin 20 Running ShoesDick’sBrooks Women’s Glycerin 20 Running ShoesDick’sAsics Women’s Gel-Contend 7 Running ShoesAs much as we love trail running shoes for, well, trail running, they also make excellent lightweight hiking shoes. If you’re planning to spend more time in the great outdoors this season, you should also check REI’s clearance section for deals on hiking must-haves like backpacks, trekking poles, and versatile trail runners from Merrell and The North Face. R.E.I.Merrell Moab Flight Trail-Running ShoesR.E.I.The North Face Vectiv Enduris II Trail-Running ShoesZappos is the place to find footwear ranging from slippers and sneakers to comfy-casual shoes, so it’s hardly a surprise that it has a deep catalog of discounts on walking shoes as well. Standouts include a super-cushioned pair from New Balance, time-tested Reeboks, and Adidas lace-up hiking sneaker hybrids made with waterproof Gore-Tex (in case it gets rainy). ZapposReebok Walk Ultra 7 DMX MaxZapposAdidas Outdoor Terrex Free Hiker 2 GTXZapposNew Balance Fresh Foam Roav v2Allbirds’ wear-them-anywhere sneakers are made with Merino wool and eucalyptus fibers for odor and moisture control—a major plus when the weather’s getting warmer or if your feet tend to sweat. Right now, you can snag a pair for up to 40% off, no coupon required.AllbirdsAllbirds Women’s Wool Runner-up MizzlesTarget really is a one-stop shop—there’s a reason that the running joke is you go in to buy a birthday card and walk out having spent $200. For all the impulse purchases the retailer offers, you can expect to save as much as 54% on major brands like Asics and Reebok, with the option to pick your shoes up in stores, depending on your location.TargetReebok Walkawhile Women’s SneakersTargetAsics Women’s Quantum Lyte Slip-On Sportstyle ShoesNew arrivals to Nike’s sale page roll in on a regular basis, so if you don’t see something you like today, check back again soon. But before you peruse the brand’s leggings, running shorts, sports bras, and joggers, head straight for the shoes, where you’ll find several SELF Certified pairs (including the Waffle One and Pegasus 39, featured below) that are great for logging steps.NikeNike React Infinity 3NikeNike Waffle One SEThough Backcountry’s current Winter Clearance sale event puts the spotlight on snowsports gear, don’t overlook its equally tempting deals on walking and hiking shoes. Whether you’re looking to breeze down the trail or navigate slippery rocks, you can find a capable shoe at a comfortable price at Backcountry.BackcountryColumbia Crestwood Mid Waterproof Hiking BootRelated:

When I first started running four years ago, I didn’t think about dedicated running clothes. I’d previously been a die-hard hot yoga person, so I ran in clothing meant for low-impact exercise. I quickly learned that that attire gave me no support, no compression, and almost no breathability—especially on longer runs. Pants that once supported me through a vinyasa class sagged during a run and my well-loved tanks left me overheated.As someone who is under five feet tall and also fairly petite, I’m not exactly a stranger to wearing clothes that, well, just don’t fit properly. Pants tend to be too long, shirts are always oversized, and business clothes sometimes make me feel like a child playing dress up. My latest foray into running proved to be no different. Though my discomfort grew, so did my interest in what other short runners in my running club were wearing. To blend in with the crowd, I went with my usual clothing habit of purchasing athletic apparel from the children’s section. But I quickly learned that the almost-tailored fit I sometimes found in children’s winter coats did not translate to running jackets and tops: the sleeves were too short and the chest area was much too tight.The Best Running Gear for Short RunnersAfter much trial and error (and continuing to fixate on what worked for fellow running shorties), I finally found my running holy grails. Read on for the best running gear for short runners under five feet tall, from coveted activewear brands like Brooks, Tracksmith, Girlfriend Collective, and more. Running Leggings and TightsWhat’s better than leggings with pockets? Leggings with short inseams! The Girlfriend Collective Compressive Pocket Leggings come with a rare 23 3/4-inch inseam that hit perfectly right at my ankles. The fabric is slightly thicker than other leggings that I’ve tried, which makes them ideal for colder winter runs.The Lululemon Fast and Free High-Rise Tights are designed specifically for running. Its inseam is slightly longer, but it’s still short enough so it won’t bunch up at your ankle. The fabric is thin and breezy which allows for extra movement on speed days, but still keeps you warm in the colder months.Best of all, the pockets on both of these running tights are fairly deep and can fit your phone, keys, and fuel perfectly, so you don’t have to worry about wearing a running belt.LululemonLululemon Fast and Free High-Rise Tight (25 in.)Running ShortsFinding running shorts that aren’t too long has been a difficult task—especially if I’m looking to wear bike shorts or compressive running shorts. These Girlfriend Collective High-Rise Run Shorts are my holy grail. They’re shorter than your typical compression bike shorts, which means they hit perfectly mid-thigh instead of grazing the tops of my knees.For a more classic style, Tracksmith Twilight Split Shorts are the varsity shorts of my dreams. Similar to the crop tank (which I mention below), the best thing about this collection is the fabric: All of the pieces are light, airy, and moisture-wicking, so these items are perfect for those hot and humid days. The shorts are super slick and breezy, so they move well whether you’re doing quick track workouts or easy recovery runs.  Running SocksInitially, I wore regular low-cut socks—not knowing the wonders of specialty running socks. All of that changed when I noticed the fun, vibrant colors of Bombas socks peeking out from a friend’s shoe. I snagged a three-pack of ankle socks and I’ve never looked back. They’re soft, snug, and fit down to a shoe size four.

For the sake of this article, we’ll talk about rowing machines, since they’re a lot more accessible at gyms and home gyms.What kind of workout is rowing?Anyone who’s tried a workout on a rowing machine knows that it will challenge your cardiovascular endurance, leaving you breathless, and oftentimes, soaking in sweat. But it’ll also leave your butt, legs, and back feeling spent—just like they do after a hard strength workout. So, which kind of workout is rowing: strength or cardio?Simply put, it’s both. Rowing is a cardio exercise because it involves continuous, repetitive movement that increases your heart rate. But it can also challenge your muscles from a strength perspective. During the drive, you’re engaging your glutes, quads, hamstrings, and core, Crawford says. And as you pull the handle toward you, your lats, upper-back muscles, and biceps fire in turn.One reason for the muscle benefits? The form you use when you row correctly—driving each stroke from the back-of-the-body muscles in your legs and butt—is actually the same movement pattern used in traditional strength training exercises like a deadlift or kettlebell swing: the hip hinge. But instead of pulling against the resistance of, say, a barbell, you’re moving against the resistance of your own bodyweight and the wind in the cage.Still, while there is both a cardio and strength component to rowing, it leans more in the cardio direction, Sam Chan, DPT, CSCS, a physical therapist and athletic trainer at Bespoke Treatments in New York City, tells SELF.That’s because you’re working continuously on a rower—similar to how you do on a treadmill or an elliptical—and really getting in a lot of reps (or strokes). For instance, people generally perform about 20–26 strokes per minute when rowing at a moderate intensity, Crawford says. That means if you row for just five minutes, you’ve racked up more than 100 straight reps.That’s way more than you’d perform during that period when strength training. When you’re working on getting stronger, you have periods of work (your sets) and periods of rest (when you take a breather in between). This rest-and-reset allows you to really challenge your muscles with higher load or resistance during your working sets. Because the weight is more challenging for your muscles, you have to do way fewer reps (say, usually between 6 to 12 reps per set) and then rest so your body can do it again in a minute or two. In fact, if you used the same resistance on a rower as you did when strength training, you likely wouldn’t be able to sustain it for more than 15–20 seconds, Dr. Chan says—much less than the length of a typical rowing workout!So while rowing does challenge your muscles, “it’s more of a muscular endurance workout” than a strength-focused or muscle-building workout, says Dr. Chan. For those latter goals, you’d need to use progressive overload with strength training—continually challenging your muscles with gradually increasing weight.How can you use rowing to build strength?Rowing is not going to be the best sole modality for specific strength or muscle-building goals, but it can be a great complement to them. That’s because certain rowing workouts can really hone your power, which has a strong carryover to your gym routines. In fact, high-intensity rowing workouts recruit the same type II muscle fibers—those that create lots of force, but for short durations—that lower-body strength training does, research shows. 

Then, of course, there’s the cumulative health effects that go beyond exercise. Over time, chronic underfueling can set the stage for low energy availability (LEA), a syndrome caused by eating insufficient calories to support your activity, says Dr. Sims. This can affect your menstrual cycle—a lack or irregularity of periods in an athlete who menstruates can be a huge red flag that something’s amiss— hormones, metabolism, bone density, immunity, cardiovascular system, and mental health. And the slide into LEA, Dr. Sims says, “starts with fasted training and delayed post-exercise nutrition.”Taking in adequate nutrition for activity helps maintain levels of the sex hormones that regulate menstruation, which helps support your bone density, sex drive, energy levels, and mental health, says Samuel. What’s more, she says, proper fueling also plays a key role in preventing injuries and burnout, which is important for allowing athletes to train consistently.So how can you make sure you’re properly fueled even if you’re not hungry?Your optimum fueling strategy is highly individualized, Starla Garcia, RD, a Houston-based dietitian and marathoner, tells SELF. While your body can always benefit from refueling after any workout, there are, however, three questions that can help you determine whether you need food ASAP. 1. Are you hungry? This one’s the simplest: If the answer is yes, you should definitely eat, says Garcia.2. Is your workout duration long? If your workout lasts 60 minutes or more, no matter its intensity, make it a point to eat before, after, and possibly during your workout, Garcia says. This holds true whether you’re hungry or not. (Beginners may want to consider 45 minutes their benchmark, she says.)3. Is your workout intensity high? If your workout contains any higher-intensity intervals, even if the total duration is less than 45 minutes, you should also consider eating before, after, and possibly during as well, says Garcia.If you answered “yes” to any of these questions, here’s how you can put proper fueling into practice for those long, hard efforts: What to do before a workout If you’re working out long or hard in the morning, it’s important to have something for breakfast, says Garcia—even if you don’t wake up hungry. Morning pre-workout fuel becomes even more vital if you slept poorly the night before, says Garcia. Cortisol, your body’s primary stress hormone, is naturally elevated right when you wake up—and it can be even higher if you’re sleep-deprived. As part of the “fight or flight” response, cortisol triggers the release of glucose into your bloodstream (so you’ll be ready to “fight”), which means you’re going into your workout with elevated blood sugar. Once you start exercising, “your blood sugar is going to drop immediately,” which can result in issues like decreased energy, brain fog, and irritability, says Garcia. All of this is a perfectly natural physiological response to exercise and your circadian rhythm, but the effects become amplified if you’re adding in intense exercise on top of them.But eating before your workout, particularly something carb-y with a little protein in it, helps keep your blood sugar stable for longer, which can translate to more even, sustained energy and better performance, Garcia explains. Even a small pre-workout breakfast can be a game-changer, she says.

At first, I had zero idea what I was doing as we cycled through bodyweight exercises that involved a surprising amount of total-body coordination, such as tapping various parts of our feet with the opposite hand in an intricate pattern, or doing an inchworm-like motion to move across the pool. Because there are lots of new and different types of exercises in a water exercise class compared to an on-dry-land workout, the coordination challenge can be real. Stick with it though, and you may notice your baseline coordination abilities improve. I’m no coordination queen myself, but have noticed that some of the more complicated water moves have become easier over time. 4. Water exercise provides low-impact cardio. For many people, exercising in the water simply feels good. That’s because water exercise is a low-impact activity that reduces the pressure on bones, joints, and muscles, according to the Mayo Clinic. This means it can be a great workout option for folks with pain, injuries, or limitations that prohibit their participation in other forms of cardio exercise, such as jogging or running. (That said, if you have a history of injury or pain, check with your doctor first before you start water exercise to ensure they recommend it for you.)  At the same time, water exercise can absolutely get your heart pumping, especially if you attend a cardio-focused class and perform the movements at a pace or intensity that is challenging for you. For instance, the water class I teach follows a HIIT format where we alternate between bursts of high-effort work—like 45 seconds of squat jumps or jumping jacks—followed by brief periods of rest. These types of high-effort intervals leave class goers (and myself) pretty breathless. 5. Water classes boost mobility and flexibility. When your body is immersed in water, the buoyancy and pressure of the water allows your joints to move more freely, Denomme says. This can help you achieve a greater stretch as you move your body in various positions. As American Council on Exercise puts it, “water is a welcome environment for performing stretches that might otherwise be difficult on land. Because the effects of gravity are lessened, you can move your joints through a wider range of motion and achieve long-term flexibility.” As someone with chronically tight hips and hamstrings, this is definitely a welcome benefit of water classes.6. Water classes remove the comparison factor.Perhaps my favorite benefit of water exercise? I find it less intimidating than other forms of fitness, like indoor cycling classes, weight lifting, or yoga. That’s because the focus is really on you, not on anyone else. When everyone’s in the water, it’s really difficult to see what your classmates are doing, and thus you can’t easily compare yourself to other people. So instead of fretting over the fact that you aren’t nailing the same exact pose as the people in front of you, you can turn your focus on what you are doing, which will ultimately help you get the most out of your workout! 7. It’s just plain fun. I’ve noticed there’s just something about being in water that makes you feel like you’re on summer vacation. Maybe it’s the fact that the buoyancy effect of water can help you “move like you’re a child again,” Denomme says. “You can skip in the water, you can jump in the water,” she explains. These types of movements may feel silly, or simply not so great to do on land (and depending on your current health status, they may not be safe), so having the option to move in those ways in the water can feel pretty damn awesome. 

I was training for the Bayshore Marathon in Traverse City, Michigan, last May when my ankle began to ache at the end of a 20-mile long run. After a few days of rest, the pain subsided only slightly. So I went to my podiatrist, who broke the news: I had a stress fracture in my fibula.Not only would I miss the race, I had to wear a walking boot for weeks while my bone and surrounding soft tissues healed. My typical routine of running, yoga, and full-body strength training was out of the question for the foreseeable future. I was disappointed, frustrated and, without my typical sources of stress relief, more than a little moody. The magnitude of my emotions didn’t exactly surprise me: After all, I literally cowrote a book about this very topic called Rebound: Train Your Mind to Bounce Back Stronger From Sports Injuries. I knew all about the ways that getting sidelined can suck, as well as ways to cope during this not-so-joyous time. Still, every injured athlete needs support, and I was no exception. So I turned to my coauthor Carrie Jackson, MA, a certified mental performance consultant, for a refresher course on putting these lessons into practice.Everyone who incorporates movement into their lives will likely, at some point, face this type of challenge, she reminded me. Whether it’s an injury, illness, medical treatment, caregiving responsibilities, new parenthood, or even a change in your work schedule, any number of life situations can lead to short- or long-term pauses in your regular fitness habits.When exercise breaks happen, the effect can be more wide-ranging than you might expect. For most of us, after all, exercise is about more than the physical effort or the health benefits. “It’s your stress outlet, it’s the place where you hang out with your friends, all these things,” Jackson tells SELF. “And then all those things are suddenly gone.”Fortunately, with mindfulness and attention, you can fill some of the gaps with other meaningful pursuits. Plus, deliberately working on your mental skills during these times can help you build a toolkit for navigating other types of adversity. In fact—as Jackson and I have found, over and over, during interviews for the book and podcast—people often come out the other side of a setback stronger in many ways, mentally and physically. “Everything’s a learning experience, and our hardest moments—moments that take a little bit more grit or resilience—are teaching, learning, and growing moments,” says Kelsey Ruffing, MA, MS, a licensed clinical professional counselor in Bloomingdale, Illinois, who specializes in sports injuries and chronic health conditions. Of course, the road to get there isn’t always easy. Here’s what Jackson, Ruffing, and other athletes and sport psychology experts had to say about how to navigate times when movement isn’t much of an option.1. Realize you don’t actually have to stay positive all the time.Paradoxically, the first thing to do is accept the emotional roller coaster that comes with injuries and other interruptions. “We want the net result of any situation to be positive, right? So that’s the goal,” Lisa Folden, DPT, a licensed physical therapist and wellness coach at Healthy Phit in Concord, North Carolina, tells SELF. “But the reality is, we’re humans, and we’re supposed to experience a range of emotions.” When you’re injured and out of the game, you’re probably going to touch on some of the not-so-pleasant feels first.