Registering for popular fall races is no easy task. Luckily, there are plenty of fun runs and 5Ks this Labor Day weekend that are extending their registration periods or offering race-day registration packages.
September 5, RFK Stadium
Color runs tend to fill up fast, so hustle and register for this 5K as soon as possible. There's a today-only registration offer of $30 for individual runners that ends at midnight—after that, you're looking at a steep price hike up to $65 and $75.
For more specifics about race day, go to colorvibe.com/washingtondc.
Pushups, when done correctly, are a great full-body exercise. The pectoral, shoulders, triceps, abs, and butt should all be activated during a proper pushup, says Carmen Sturniolo, owner of Ambitious Athletics. Here are the six most common mistakes he sees among his clients, and tips to get your pushup in tip-top form.
Country-music singer Brandi Carlile performs tonight at Wolf Trap, but she'll be sticking around Washington this weekend—in spirit, at least—when her Fight the Fear campaign sponsors a free self-defense workshop Saturday at the Calvary Baptist Church on 8th St., Northwest.
The class will be led with local anti-harassment group Defend Yourself, which teaches church groups, students, and corporate audiences skills for stopping harassment, assault, and abuse.
"I believe that every issue that gets us closer to justice and equality is important, and for me, you have to start with the body," says the group's founder, Lauren Taylor. "If you can't feel safe in your own body, it's hard to move forward with anything else."
Taylor promotes the holistic side of self-defense, and recommends six techniques to practice at home.
"Physical defense and physical strikes are only one part of what it is," Taylor says. "We deal with everything from prevention and avoidance, understanding where the risks lie, to lots of things that come under the heading of verbal self-defense, whether that's assertiveness and boundary-setting or de-escalation."
If these hot temps don’t have you sweating, this barre routine will. Focusing on the abdominals, FlyBarre instructor Marisa Workman walks us through five exercises that will tighten up and tone your core.
Each sequence aims for total muscle “fatigue.” Basically, you go through each movement, or pulse, and hold each position until your muscles begin shaking. The shaking tells your body that you’ve reached muscle fatigue.
“Isolating every muscle group and working it to fatigue is what’s going to get you toned to look fit without flexing,” Workman said.
High-Intensity Interval Training is currently one of the biggest fads in fitness, and, according to personal trainer Ingrid Nelson, that's because it works.
"It is a greatway to boost weight loss— it burns fat faster and for longer—it's a short workout, it preserves muscle mass, it helps endurance athletes, and you can do it anywhere," said Nelson.
Nelson, who will lead a 40-minute bootcamp at Washingtonian Fit Fest this Saturday, dished out her top five HIIT moves, why they work, and how to do them correctly.
Bikini season has already started, and although you're finally seeing results from working out, you may not have the definition you've been craving. We caught up with personal trainer Errick McAdams to get his advice for toning up before the beach.
"The best exercise for any given muscle group is the exercise you don't normally do," McAdams says, before sharing a six-step circuit. That means if you don't normally run stairs, you should run stairs. "Whenever you get your body out of its comfort zone, that's when it starts to change."
Try McAdams's 20-minute, full-body, toning routine before unveiling the beach bod this weekend, but don't hesitate to mix it up if you're already familiar with these moves.
With the season of sleeveless shirts upon us, there’s few things women want more than the secret to well-defined arms. Piloxing, an exercise that fuses the high-energy and intensity of boxing with the controlled toning movements of Pilates, is a full-body workout that involves a number of moves to transform triceps.
Exercising is not always fun. And let’s face it, workout routines can be boring. Fortunately, Washington is full of unique (and fun!) ways to get moving.
1. The National Zoo
The Smithsonian National Zoo (3001 Connecticut Avenue, NW) sprawls across 163 acres of land in Northwest DC. With so much ground to cover, you'll have your choice of lots of different paths to run, walk or hike. Plus, you’ll be so distracted by the zoo’s 1,800 animals that you’ll barely notice that you’ve been working up a sweat.
Grounds are open from 6 a.m. to 8 p.m., last admittance at 7 p.m.
2. Exorcist Stairway
Goodbye, Father Merrin, and hello, exercise! Georgetown hosts the backdrop of one of the most famous movie scenes in history, 97 steps and all. A run up and down this outdoor flight of stairs will get your heart pumping and your blood flowing, and you probably won't need much goading to run faster.
At the corner of Prospect and 36th streets, Northwest, leading down to M Street, Northwest.
3. Kayak and Paddleboard Rentals
Kayaking, paddleboarding, and canoeing are great for burning calories and strengthening your core. There are lots of different spots for water sports in the DC area, like the Key Bridge Boathouse, Ballpark Boathouse, and National Harbor. All offer lessons and rentals and, if you get really serious, season passes.
Ballpark Boathouse: Potomac Avenue, Southeast, and First Street, Southeast
Key Bridge Boathouse: 3500 Water Street, Northwest
National Harbor: 165 Waterfront Street, National Harbor, MD 20745
For more infromation email: firstname.lastname@example.org
4. Dance classes
Studies have shown that some dance classes burn up to 400 calories an hour. With that kind of result, why not take advantage of some of DC’s dance studios as a fun way to get fit? At Dance Place (3225 8th Street, NE), for example, adults can drop in to any class for $15 on weekends, or $10 on weekdays, and choose from modern dance, jazz, hip-hop, Afro-Cuban, African, salsa, and balance harmony dance classes, among others.
Full schedule can be found here: http://www.danceplace.org/classes/adult-classes/
5. Mount Vernon Trail
The Mount Vernon Trail winds along the Potomac's Virginia shore and is used by cyclists, runners, hikers, and walkers. The trail is mostly paved but some sections are boardwalk. Open year-round, the 18-mile stretch is filled with scenic views, history, and educational opportunities. The terrain varies from easy to difficult, providing the perfect opportunity for interval exercise.
6. Wipeout Run
On June 20, fans of the show Wipeout will finally be able to prove whether or not they can do better than people on TV. The Wipeout Run (Festival Grounds at RFK, Lot 6; 2400 East Capitol Street, SE) is a 5K course laid with 12 thrilling obstacles. Vendors, food, and refreshments will be available after participants fight to be the last one standing
7. Spartan Race and Tough Mudder
For those who are bored with their regular routines, Spartan Race and Tough Mudder offer upcoming events for those who are (thoroughly) prepared.
On August 1, the Spartan Sprint (27861 Budds Creek Road, Mechanicsville, Md.) will come to the Washington area. The Sprint is one of a number of races offered by Spartan Race—this one in particular encompasses three to five miles of distance and over 20 challenging obstacles. The obstacles are obscure and difficult to get through, and participants will have to train well before the day of the sprint.
The Tough Mudder (13112 Dawn Boulevard, Doswell, Va.) comes to Virginia on June 13 and 14, about an hour and 45 minutes from DC. Tough Mudder participants will go through obstacles as fast as they can, navigating rough terrain, mud and water, and pits of ice, among other challenges. Both the Spartan Race and the Tough Mudder are intended to be both a physical and mental challenge and require physical training.
“My world revolved around my daughter and her schedule. When she left for college, I thought, ‘What now?’ ” That’s when Amanda Polk of Potomac discovered bodybuilding. Bikini bodybuilding.
“Don’t let the name fool you,” Polk says. “It’s a tough sport.”
Last March, she attended a friend’s bikini-bodybuilding competition and was hooked. Unlike traditional bodybuilding, which aims for extreme bulk, the bikini version highlights leaner muscles to create a toned hourglass shape. Polk joined a team coached by Michelle Johnson, a renowned competitor who lives in Washington.
Polk placed fifth at the national championship last July. To transform her body, she completely changed her diet and exercise regimens: “I thought all you needed for a great shape was cardio and light weights a few days a week. Boy, was I wrong.” She focuses on heavy lifting and high-intensity interval training, also trading alcohol and empty carbs for protein-packed foods.
To Polk, all the sweating is worth it. “Watching your gluteus improve is a huge motivator,” she says, adding that she bought more tights from Better Bodies so she could see her muscles during workouts. “When you look in the mirror and like what you see, it changes your whole outlook on life.”
Sweat in style with these eight trendy finds:
Speedform Gemini running shoes, $129.99
Text Active Tee, $16
The first rule of hashing is there aren’t really any rules.
Enthusiasts of the alternate-universe running clubs insist there’s no one correct way to hash. There are, however, some constants: crude nicknames, invented terminology, devoted friendships, and a healthy dose of debauchery.
But the basics go something like this:
A lead runner—known as a “hare”—lays out a trail in flour or chalk. Participants then run, jog, and sometimes crawl along this trail until they reach their ultimate destination—typically a local pub, street corner, or private residence—where drinking ensues. One hasher described a trail that required the group to swim across the Potomac. Twice.
No two hashes are alike. Some are punctuated by mid-run pitstops at a “check,” a spot to drink (beer or water), catch your breath, and figure out the trail. Others require unusual dress or themes. All require uninhibited revelry. Male runners are called harriers; female runners, harriettes.
Though it may sound a bit fratlike, hashing is intended to be inclusive. “We don’t care what you do or what car you drive,” says Jim Howard, a member of two DC kennels, or hashing clubs, including the White House Hash House Harriers. “What we care about is that you’re genuine and have a good sense of humor.”
Suitably for an athletic activity that involves drinking, you can take part even if you’re not in top shape. There’s always a walking trail along with the running route, and the hares take great care to plan trails so that the two intersect at end at similar times. Because of this, the walking route is usually shorter than the running route, or the running route is more complicated and keeps the hashers running around in circles longer.
Hashing in DC has been around for decades. Though it has roots in Kuala Lumpur, the American version was pioneered by William “Tumbling Bill” Panton, a hashing legend who founded the DC Hash House Harriers in 1972 and still participates today in his 80s.
There are hashes most days of the year. (Here's a full schedule.) If you’re interested in trying out hashing, get in touch one of the dozen-plus clubs scattered throughout the city. Make sure to wear sneakers and bring a change of clothes (and shoes), as well as a little cash.
Howard has been hashing since 2001. He first learned about hashing while stationed abroad with the Navy, but he didn’t end up experiencing his first race until he had moved back to the States and was looking for a 5k run while training for the Marine Corps Marathon.
What he got instead was 14 years worth of friendships and rollicking memories. His favorite? A hash through Great Falls during a “driving rain” that ended with a splash in one of his fellow runner’s swimming pools.
One local runner who asked to be identified by her hashing name, Little Spermaid, said one of the most appealing aspects of hashing is the ability to assume a new identity. What you do and where you live doesn’t matter, what matters is who you are.
"Hashing is kind of democratic,” Little Spermaid says. “You could be running next to a guy who just bought a one million dollar apartment in Arlington and you're a student, and you'll be side by side sharing a beer. It's just a great way to go outside your usual social circle." Like many DC newcomers, she moved to the area and joined a social kickball league to make friends. A teammate introduced her to hashing, and she described her initial hash as magical. “I tried it and immediately fell in love. It was just this moment of 'where have you people been all my life.' We're just strangely dependable, or dependably strange.”