When I asked real people why they post their workouts online, I received well over a hundred replies, many of them filled with venting about body image issues and unattainable beauty standards. That's didn't surprise me. What did surprise me was that the majority of these responses came from men. 

Carefully measured chicken and rice, obsessive tracking of macros, the guilt when a workout is missed: On social media, these behaviors are framed in the language of performance and strength. The same rituals that would be clear indications of disordered behavior for women are redefined as “discipline” and “optimization” for men. How many men suffer in silence because eating disorders are coded as a women's issue? How many cases go unrecognized when they're framed as "clean eating" or "serious training"? When eating disorders and body dysmorphia get rebranded as "fitness goals," a lot of men are left struggling in plain sight. 

Men can have eating disorders, too

Boys and men now make up about a third of those diagnosed with eating disorders, and that figure likely understates the crisis. In particular, muscle dysmorphia—sometimes called "bigorexia"—is characterized by excessive and compulsive exercise, a persistent belief that one is insufficiently muscular, and an obsession with muscle mass, size, and leanness. 

Unfortunately, much of fitness culture allows men to engage in disordered behaviors by wrapping them in performance language. "Bulking" and "shredding" cycles can mask seriously problematic eating patterns. Without giving certain men in my life an armchair diagnosis, I can confidently say I’ve seen the mental fallout when someone’s extreme caloric restriction becomes "cutting" or compulsive exercise becomes "staying on track."

Unsurprisingly, social media amplifies these harmful messages. Mason Boudrye, who describes himself as "someone known to post gratuitous thirst traps," shared with me the mental fallout of always trying to look a certain way. “Even if people don't admit that the obsessive tracking and strict adherence to diet qualifies as disordered eating, I know it’s true for me,” he says. The social media of it all makes these feelings even more public and persistent. 

We all scroll through feeds of chemically enhanced physiques presented as natural and achievable. This naturally breeds more self-scrutiny, more comparison, more perceived inadequacy. Matthew Singer, a yoga teacher, says most “fitspo” (fitness inspiration) “is as helpful for fitness as previous winning lottery numbers are for winning millions. Fitspo cannot take into account genetics, job and family circumstances, health history, or any of the other countless factors that influence health outcomes." Our bodies are treated like projects always in need of correction, devoid of much-needed context.

What’s most troubling to me is the way men don’t get to call out disordered behaviors by name. There is both a misconception around who eating disorders affect, and a deep reluctance among affected men to seek help for a problem they've been socialized to handle alone. Society has constructed a masculine ideal that equates vulnerability with weakness, making it nearly impossible for some men to admit they're struggling with their relationship to food and their bodies.

Unattainable beauty standards stay unattainable

Botox injections in men may get called “Brotox," but a cheeky nickname shouldn't shroud the fact that unattainable beauty standards are leading men to take more extreme measures. Dr. Claudia Kim of New Look New Life Cosmetic Surgery says she's seen a rise in men turning to beauty treatments: jawline contouring, under-eye correction, hair restoration, skin rejuvenation. “These approaches offer noticeable yet discreet results with little downtime,” says Kim, fitting neatly into lives that were never supposed to include these concerns.

What's telling, Kim adds, is that her male patients are usually entering the aesthetic realm for the first time. In this sense, men are catching up to beauty regimens women have been undertaking for generations, and slowly learning what women have long understood: Namely, that appearance affects professional success, social capital, and romantic prospects—and the goalposts are always moving. At the same time, the masculine ideal demands stoic self-sufficiency, even as it requires costly and constant aesthetic labor. 

What does all this mean for the average person with an average budget? The treatments Kim describes—jawline contouring, hair restoration, aesthetic procedures—aren't cheap. Nor are supplements, meal prep services, personal trainers, specialized equipment, and so on. Beauty standards increasingly require you to spend more money, meaning your appearance is yet another health arena where class determines outcomes. And if they can’t afford to look the way they feel pressured to look, men are uniquely left behind to suffer in silence.

As a woman, I’ve spent most of my life jealous of how men were allowed to age, or gain weight, or simply be in their bodies without constant intervention. Now I have a more sympathetic gaze, especially after hearing so many men admit they were never given the language to articulate aesthetic concerns without shame.

The bottom line

There’s a big difference between healthy self-care and the sense that your body is never good enough. Meticulously tracking every calorie, every rep, every perceived flaw—why should one woman’s obvious eating disorder be another man’s enviable achievement? 

Women have been battling body image issues and unattainable beauty standards since birth, but a lot of men were never taught how to fight this particular war. To me, the takeaway is that we all need to be on the same side. To fight this war, we need a more honest conversation about what we're doing to men's relationships with their bodies. Until we acknowledge that, all this talk of "cutting" and "discipline" will allow dangerous behaviors to keep hiding in plain sight.

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When Owala water bottles started appearing in every influencer's "daily essentials" video and cluttering my Instagram feed, I rolled my eyes. I assumed this was another overhyped product that people would forget about in three months, just the latest in a long line of Stanley Cup successors.

One of my biggest personality quirks (or "flaws," according to some) is that I'm a major spiller. The Stanley Cup's open straw is a non-starter for me. In fact, no water bottle technology has been stronger than my ability to spill its contents. After watching my latest bottle create yet another puddle in my bag, I caved and bought an Owala. And now, I have to admit this water bottle is officially an upgrade in my life.

Why the Owala water bottle is the best

I'm a huge fan of the FreeSip lid—yes, that's what they call it, and yes, it lives up to the name—is genuinely brilliant in its simplicity. There's a built-in straw for when you want to sip without tilting (perfect for walking, driving, or my personal use case: lying horizontally on the couch). Flip it open a bit more, and there's a wide-mouth spout for when you want to chug. One lid, two drinking options, and crucially, a push-button lock that has saved my laptop, my physical planner, and my dignity. Seriously, I cannot emphasize this enough: I am a world-class spiller. The Owala's lock mechanism is the only thing standing between me and constant catastrophe.

At 24 ounces, it's the perfect size—big enough that I'm not refilling it every hour, small enough that it actually fits in my bag's side pocket and doesn't make me look like I'm headed out for a weekend camping trip when I'm just going to run errands. It's become my constant companion without feeling like I'm lugging around gym equipment.

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Sometimes the influencers are onto something. And now I'm part of the problem, becoming the exact person who won't shut up about their water bottle. But when you find something that solves multiple persistent problems at once, when a product actually delivers on its promises instead of just looking good in photos, it's hard not to evangelize a little. The Owala works. I'm staying hydrated, my bag is staying dry, and I'm sipping with ease wherever I go.

I love a five-minute workout video. What I don’t love is when the clickbait YouTube title promises this video will “transform my body.” Can’t I work out for five minutes just for the sake of moving my body? Why is fitness culture always so “all-or-nothing?”

Before I started running marathons, I was someone who simply worked a few squats into my day here and there. These brief bursts of movement—call it "exercise snacking" or "micro-movement"—are a great way to get into more consistent physical activity. Even if you don’t have bigger fitness goals, performing exercise “snacks” are valuable in their own right. Because when it comes to physical activity, something is always better than nothing.

What is exercise snacking?

When I say “exercise snacking,” I’m referring to short bouts of physical activity scattered throughout your day, typically lasting anywhere from 30 seconds to 10 minutes. Unlike traditional workouts that require dedicated time, special equipment, or a trip to the gym, exercise snacks fit seamlessly into your existing routine. They might include a set of squats while your coffee brews, wall push-ups during a work break, or calf raises while standing in line.

The concept challenges the conventional wisdom that exercise must be sustained and structured to really “count.” Instead, it embraces the reality of modern life: Most people struggle to find 30 consecutive minutes for fitness, but nearly everyone has scattered pockets of time they're already spending on routine tasks.

The science behind short bursts of activity

Research increasingly supports the effectiveness of these brief movement sessions. Studies have demonstrated that exercise snacks improve glucose control, helping regulate blood sugar levels throughout the day. They've also been shown to reduce blood pressure, enhance strength when performed consistently, and boost cognitive function across adult populations.

"Short bouts of movement throughout the day can improve energy, circulation, and blood sugar regulation, and they're especially powerful when paired with habit stacking to build consistency, " says Nora Minno, Registered Dietitian at Wip.

Perhaps most importantly, these micro-workouts are highly accessible. Research shows they're well-tolerated across different fitness levels and age groups, making them an inclusive approach to fitness. Participants in various studies consistently report improved mood and energy levels, even from sessions lasting just a few minutes.

Can micro-workouts deliver real results?

The honest answer depends on what you mean by “results.” Exercise snacking is a proven strategy for reducing sedentary behavior and improving overall health markers. If your goal is to feel better, move more, regulate blood sugar, or simply establish a foundation of physical activity, micro-workouts can absolutely deliver tangible results.

However, if you’re imagining a dramatic weight loss transformation, it’s important to adjust your expectations. "While micro-workouts alone won't replace longer training sessions for specific performance goals,” Minno says, “they can deliver real health benefits and can create momentum toward a more active lifestyle."

If you're training for a marathon, building significant muscle mass, or pursuing sport-specific performance, you'll still need dedicated, longer training sessions. But for general health—namely breaking the cycle of sedentary living—exercise snacks are a great way to approach your fitness journey.

How to use habit stacking with exercise snacking

"One of the biggest barriers I see is the belief that a workout requires a lot of time or preparation to be worthwhile,” Minno says. “As a result, people miss the short windows they already have because they don't feel ready to start." It’s a major mental barrier, the feeling like you wouldn’t even know how to start incorporating exercise snacks into your daily routine. One of the most effective strategies for making exercise snacking work is habit stacking, which boils down to attaching new behaviors to existing routines. 

"Habit stacking is all about linking a new action with something you already do, making it easier to stay on track," says Lannay Dale-Tooze, a personal trainer at Gymshark. "We all have daily habits, like brushing our teeth, putting on shoes before heading out, or watching TV after dinner. If you attach a new habit to something you're already doing, it's easier to make it stick." I know that for me, habit stacking is like a sneaky workaround to always have endless willpower or motivation. Instead, you only need to create a little space for movement in your existing routines. 

Practical exercise snacks you can start today

Whatever your fitness levels, there are plenty of ways movement can be woven into your life:

• Stretch while watching TV. A mini-stretching routine is a great way to improve and protect your mobility. A few years ago my colleague Beth Skwarecki took us on her journey to get into stretching, and I highly recommend the routine she settled on here.

• Posture work while listening to your favorite podcast. Roll your shoulders up and back five times, tuck your chin in and down, or rest your forearm on the doorframe at a 90-degree angle to stretch tight chest muscles against a doorframe. 

• Squat while your food heats up. Next time you boil the kettle or microwave leftovers, take the opportunity to fire up your glutes with a quick set of 10 body weight squats. This will activate your quads and hamstrings, boosting blood flow and reducing stiffness from sitting.

Pacing on work calls, following a five-minute pilates video, doing lunges on your way to the restroom—a little something is better than nothing. 

Exercise snacking certainly can’t replace traditional workouts entirely. But for anyone intimated by the gym or struggling to find the time to work out, this is a way to make physical activity more accessible and sustainable. The research is clear: these brief bouts of activity can improve your strength, mood, and energy. They're time-efficient, require minimal equipment, and can be performed almost anywhere. Most importantly, exercise snacking challenges the harmful narrative that fitness is all-or-nothing. It recognizes that movement exists on a spectrum, and every bit counts.

Planning to express your love with flowers this Valentine's Day? While the gesture is timeless, the pricing certainly isn't: While you might think flowers are something you have to get fresh that day, waiting until Feb. 14 to buy that perfect bouquet means fewer options and higher prices.

Here's the case for ordering your Valentine's flowers as soon as possible.

Why you should order Valentine's Day flowers right now

The sooner you order, the less likely you are to pay the top-dollar prices the last-minute shoppers will shoulder. As the big date approaches and inventory dwindles, prices skyrocket. A dozen roses that might cost $50 a week before Valentine's Day could easily jump to $90 or more come Feb. 14.

Especially if you're planning to have flowers delivered, early ordering is a must. Florists are absolutely slammed on Valentine's Day, and delivery slots fill up fast. Last-minute orders often can't be guaranteed for same-day delivery, meaning your romantic gesture might arrive a day late—which rather defeats the purpose.

When you order early, you can schedule delivery for exactly when you want them to arrive, whether that's first thing in the morning to start your partner's day off right, or perfectly timed during the workday to make all their jealous coworkers. In short, Valentine's Day is about showing someone you care, and nothing shows you care like putting real thought and planning into your gesture.

How to keep Valentine's Day flowers healthy until Valentine's Day

The good news: When properly cared for, roses can stay healthy for five to seven days after purchase. And for even more value and longevity, consider alternatives to traditional roses. Carnations and orchids are beautiful and tasteful while lasting up to two weeks. Not only will you be choosing something more economical, but also, you'll be showing your valentine that they're more special and unique than a boring old rose. (At least, you should be prepared with a little speech in case your lover actually really wanted roses.)

To maximize the lifespan of your roses (and most bouquets):

• Keep them in clean water.

• Trim the stems at an angle every few days.

• Remove any leaves below the waterline.

• Store them away from direct sunlight and heat sources.

• Add flower food to the water.

Remember, Valentine's Day is about expressing your feelings, not emptying your wallet. When you plan ahead, you have time to think about what your partner would really love. You can browse different options, read reviews, compare florists, and make a thoughtful choice rather than panic-buying whatever's available. (And if you're looking for gift ideas that aren't a bouquet, check out my alternative Valentine's Day gift ideas.)

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Valentine's Day is just around the corner, and if you're reading this, chances are you haven't quite nailed down the perfect gift yet. Don't panic—”thoughtful” doesn't have to mean “expensive.” Whether you forgot to plan ahead, you're on a tight budget, or you simply want to show someone you care without breaking the bank, there are plenty of creative and meaningful options that cost less than $30.

Best custom Valentine's Day "kits" you can create yourself on a budget

You don't have to shell out for a pricey pre-packaged themed for whatever your partner loves. With a little thought, you can pull together your own thoughtful kit they'll enjoy just as much. Here are a few ideas:

• A themed cooking "adventure" kit: Even if you don't time to snag a, say, complete sushi-making kit, you can still get creative. Build a themed cooking kit around your beloved's favorite food. For Italian night, include pasta, a special sauce ingredient, herbs, and a handwritten recipe. For movie night, compile unique popcorn seasonings, candy, and hot chocolate mix. The key is packaging it beautifully with suggestions for how to use everything.

• A handcrafted self-care package: Assemble a spa day in a box using affordable but luxurious items: a sweet-smelling candle (I recommend Boy Smells for quality on a budget), some skincare goodies (I love the brand Youth To The People), and some essential oils. Package everything in a basket from a dollar store, adding a personal touch with handwritten self-care "recipes" for relaxation. You'll notice a pattern here is some kind of handwritten note to really drill home how much thought you put into this gift. Embrace the corny.

• A plant parent "starter kit" with a decorative pot: Visit a garden center (or click one-day shipping for an Amazon version here) for a small, low-maintenance plant (like herbs or succulents), pair it with a decorative pot, and include basic care instructions. This gift keeps growing long after Valentine's Day. Lean into that metaphor, if you're feeling oh-so bold.

• Your own hand-selected gourmet chocolate box: My top tip is to skip the cheap heart-shaped box and create a unique chocolate tasting experience. See if you can visit a local specialty shop or gourmet market to select four or five high-end chocolate bars in different flavors and percentages. Arrange them on a simple plate or in a decorative bag with handwritten tasting notes for an educational and delicious adventure you can enjoy together. Otherwise, hey, you still have time to get a heart-shaped box of Godiva chocolates on Amazon.

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Best Valentine’s Day gifts to make (or preserve) memories

Documenting your favorite memories together—or creating opportunities to make new memories—is the perfect way to celebrate Valentine's Day. Here are a few suggestions:

• A personalized photo gift of a special memory: When we’re used to having all our photos inside our phones, taking the time to print out your photos and get them custom framed is a thoughtful way to show how much your memories mean to you. I've also seen this custom photo book from Papier bring tears to the gift recipient's eyes (in a good way). You simply upload your own photos and captions, and you'll receive a professional-looking, elevated scrapbook before Valentine's Day. You could also create custom photo magnets, prints, or small photo books featuring your favorite moments together. Many stores offer same-day pickup, making this an ideal last-minute option that feels anything but rushed.

• A memory journal: Snag a blank journal and fill the first few pages with your favorite memories, photos, ticket stubs, and personal notes. Leave the rest blank with prompts for future memories you'll create together. This combines sentimentality with the promise of future adventures. If you have time, you can buy a journal that already has loving prompts inside.

• Vouchers to do local activities together: Create handmade "tickets" for future dates based on local free or low-cost activities. Include a coffee shop gift card, passes to a museum's free day, or a picnic plan with a small bottle of wine or sparkling cider. The focus here is on quality time together rather than material items.

More tips for buying last-minute Valentine's gifts

Many of these gifts can be assembled in under an hour using items from local stores. When you're in a pinch, focus on presentation: Simple ribbon, craft paper, or even newspaper can create beautiful wrapping. And again: Most important of all is to include a heartfelt card explaining the thought behind your gift. Remember, Valentine's Day is about expressing your feelings, not emptying your wallet.

When Google acquired Fitbit in 2021, it announced that all users would eventually need to link their devices to a Google account to continue using Fitbit's features and services. Google initially set a deadline sometime in 2025 for the mandatory migration, then pushed it to February 2, 2026—a date that seemed final at the time. Now, Google has granted yet another extension.

Now, if you're still using a legacy Fitbit account (an account from before 2021), Google has extended the deadline for migrating Fitbit accounts to Google accounts for the second time, giving users until May 19, 2026, to make the switch.

How to switch over to a Google account

For those who've been procrastinating, the migration process itself is straightforward and should only take a few minutes. Google provides step-by-step instructions on the Fitbit support page that walk users through linking their existing Fitbit data to a Google account.

To move your Fitbit account to a Google Account:

1. Open the Fitbit app.

2. Sign in to your Fitbit account.

3. Tap Settings and select Move account.

4. Follow the on-screen instructions.

During the migration, you can review and make changes to your Fitbit data and setup. After that, you can then manage your Fitbit data from your Google Account settings and the Fitbit app. And if you change your mind, you can cancel until the final step. Again, you have until May 19, 2026, to complete the transition.

It's worth noting that anyone who created a new Fitbit account or purchased a device in roughly the last two years is already using the Google-based system. The migration requirement only affects users with older, pre-acquisition accounts.

What this means for you

From the start, this news didn't sit well with everyone, and it still doesn't sit well now. Many long-time Fitbit aren't exactly eager to tie their health data to Google's ecosystem.

For users who refuse to migrate, there's still an option to preserve or erase your data. Google has set July 15, 2026, as the final date to download or delete your Fitbit account and all associated health information. And if you're choosing to leave the platform entirely, keep in mind that deleting your data is the safest choice for privacy and security reasons.

There also seems to be general migration issues, like for young Fitbit users. Some parents have reported that Supervised Google accounts—designed for children and teenagers—cannot log into the Fitbit app, creating a roadblock for families who purchased devices for their kids.

Despite the extensions and the complaints, the direction is clear: Google is moving forward with integrating Fitbit into its ecosystem. Whether you embrace the change or walk away from your tracker, the clock is ticking on making that decision.

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Like it or not, Valentine’s Day is right around the corner. No matter how badly you want to stick it to the Hallmark industrial complex, and no matter how much your loved one assures you they “really don’t want gifts,” the fact of the matter is you need to meet a bare minimum for romantic gift-giving every Feb. 14. And no, you’re not going to successfully overcome a lifetime of Valentine’s propaganda by deciding to stiff your partner on the gift front. Hallmark will never know about your act of resistance—but your loved one sure will.

So, should you get roses? What do the different colors represent again? Are lilies equally romantic, or will they be a faux pas? Even if you do opt for a dozen red roses, you still need another gift on top of them—ideally, something more thoughtful and less cliché.

To make your life harder, every gift list on the internet seems to think that all women are dangerously addicted to rosé, and that all men quite literally live in the woods. That’s why I’ve broken down the most important elements of romantic gift-giving—so you can successfully figure out the perfect gesture within the next several days. Here’s why you should scrap Valentine’s Day flowers in favor of these ideas that are more creative, cost-effective, and meaningful.

Capture a memory

Show your love with a drive down memory lane. Framing can be expensive, but unlike flowers, it symbolizes permanence. When we’re used to having all our photos inside our phones, taking the time to print out your photos and get them custom framed is a thoughtful way to show how much your memories mean to you.

I've also seen this custom photo book from Papier be a slam dunk with couples. Upload your own photos and captions right now, and you can elevate a regular scrapbook into this professional-looking book before Valentine's Day.

Other ideas in this memories category: a personalized journal, a scrapbook of love letters, or even an iMovie montage set to your favorite songs. When in doubt, turn to Etsy for something quirky and handmade.

Find a way to say “treat yourself”

Self care is always appreciated, especially if you’re able to splurge on something your valentine would never get for themselves. The secret here is to combine individual items for a curated “treat yourself” package.

A nice candle, like this Roses one from Diptyque, can be perfectly classy on its own, sure. But a candle with a bath bomb, slippers, and a bottle of wine? Now you’ve created a DIY day of decadence.

And with candles, remember to avoid anything smelling cheap and weird. Look for trusted brands like Yankee, Boy Smells, Nest, or Diptyque (though this one tends to be on the more expensive side).

Here’s the most heteronormative thing I’ll write today: The girls don't need anymore lotion. She knows what kind of lotion she likes, and she has enough already.

Promise an experience

If you’re investing in a shared experience later on, that's fantastic. Just try to find a physical representation of it to wrap right now. Try a new game for game night, a couple’s bucket list, or printed out surprise concert tickets.

Show that you’ve been listening

Remember that your Valentine’s gift doesn’t need to be romance themed. Personalization is the most important thing here. Do they have a favorite hot sauce that you can only get at a local restaurant? Do they need new merch for their favorite sports team? Have they needed new headphones for months now? This assumes that you have, indeed, been paying attention to your special someone for some time now. Otherwise, wring every word they say from now until Feb. 14 for gift ideas.

Cook a fancy meal (alone or together)

My tip here is to turn the home cooking into a date night. You could make a show of gifting all the individual ingredients, or you could print out a personal menu to elevate the at-home fine dining experience. Even if you’re not a master chef, cooking a meal together hits basically every love language:

1. Quality time. Put on some music while you cook together.

2. Acts of service. You’re literally nourishing them.

3. Receiving gifts. A plate of spaghetti is always a gift.

4. Physical touch: Brush hands while stirring marinara sauce.

5. Words of affirmation: “You’re such a good cook!” “No, you!” “Let’s stay together forever.” See?

Subscribe to a monthly gift

Subscription-box services make fantastic ongoing gifts. There are a ton of different subscription boxes out there that deliver curated items like books, coffee, healthy snacks, or even exotic meats and alcohol. You pay for a recurring shipment for a set period—like three, six or 12 months—in which they'll receive items tailored to the recipient's unique tastes.

Consider a flower subscription service for the eco-conscious, an Atlas coffee club subscription for the caffeine addict, or perhaps a snazzy Japanese snack box.

Personalize Valentine’s classics

Instead of flowers, what about succulents? Or LEGO succulents? Or any other plant that can become a more permanent, less cliché fixture in their home? (Maybe not any other plant. Although I think a ficus can be mighty romantic.)

Instead of confining yourself to overpriced Valentine’s chocolates, why not get treats that are actually your valentine’s favorites? Maybe that means one of those giant tins of flavored popcorn, or personally arranging a bouquet of beef jerky. Then again, if you really aren’t sure what to get, most people will be happy to see that heart-shaped box.

At the end of the day, it really is the thought the counts. If your thoughts are about how much you care about this person, then that sentiment should shine through whatever gift you land on. And if that gift happens to be flowers, I won’t stop you.

Big news for runners with an Apple Watch: You can now follow Strava routes directly from your wrist. Route navigation on Strava-compatible watches isn't exactly new technology—it's just been inexplicably absent from Apple's platform until now. In a Reddit post from Strava's product team, the news was welcomed by runners, cyclists, and hikers who've long wondered why their Apple Watch couldn't do what Garmin and Coros devices have offered for years.

What's new with Strava's Apple Watch app

The core update here is users can now view maps directly on their Apple Watch during activities, seeing both where they're headed and how to backtrack if they take a wrong turn. For subscribers, saved Routes work hands-free and function offline, eliminating the need to pull out your phone mid-run or mid-ride to check directions.

To access routes directly on your watch, press the Route icon while selecting the Sport Type that you’ll record.  Once you’ve selected the saved route you want to follow, the activity will start recording. 

To then access the map while in the middle of recording your activity, simply swipe up on your watch face. Once on the map screen, you will be able to follow your live location and, if added, your saved route. To zoom or pan the map, tap the watch face to unlock interactive mode. If you want to turn back to your Stat screen, tap the back icon or use the watch scroll button.

Alongside route navigation, Strava added two more training features:

• Custom Laps let you mark intervals with a single tap, useful for tempo runs, hill repeats, or comparing efforts against your previous performances.

• Live Segments provide real-time feedback when you hit a tracked segment. Subscribers can see whether they're ahead or behind their personal record as it happens, while all users get live progress updates.

As always, you can also turn to route suggestions that draw from Strava's massive activity database full of actual paths that real users have tested and preferred.

The bottom line

For Apple Watch users who've grown accustomed to working around Strava's limitations, this update rocks. Less phone checking means more attention on the road, trail, or effort itself.

Maybe it's taken longer than it should have, but Apple Watch users are finally caught up. Whether that's enough to satisfy those who've already migrated to other platforms remains to be seen, but for the loyal holdouts, it's about time.

If you've been scrolling through your fitness algorithm lately, you might see content creators in their "soft cardio" era. This trend sounds a lot like last year's "cozy cardio," although the way I see it used is slightly different. Where "cozy" cardio is a little more about tricking yourself into working out by establishing a comfortable, maybe even luxurious ambience, "soft" cardio has a greater emphasis on the "low effort" of it all. Whatever the wording, this type of workout is simply the latest iteration of bigger trend toward low-effort cardio, promising all the benefits of exercise without the sweat, strain, or stress. But here's the thing: While soft cardio might be great for getting you off the couch, it's not quite delivering what traditional cardio does.

Let's be clear: I'm not here to bash soft cardio. Movement is movement, and anything that gets people more active is a win in my book. But if you're hoping to reap the cardiovascular benefits that come with actual cardio exercise, we need to have an honest conversation about what soft cardio can—and can't—do for your body.

What is soft cardio?

Soft cardio is essentially low-intensity exercise performed at a relaxed, comfortable pace. Think leisurely walks, gentle dancing in your living room, slow cycling, or easy stretching routines. The emphasis is on making movement feel enjoyable and stress-free rather than challenging or demanding. Naturally, this should resonate with people who feel intimidated by traditional exercise, or who are recovering from injury, or who simply want to incorporate more gentle movement into their daily routines. These are all valid reasons to embrace this type of activity. Soft cardio designed to spare your body from repetitive impact and intense exertion, which sounds wonderful—and in many ways, it is.

What makes cardio, well, cardio?

“Cardio” may not have a precise definition, but just looking at the name, it's safe to say it usually refers to the realm of cardiovascular exercise. That means it's supposed to challenge your heart and lungs, elevating your heart rate to a level where your cardiovascular system actually has to work harder than usual. This is what creates the adaptations that improve your heart health, increase your endurance, and boost your overall fitness.

If your soft cardio session doesn't meaningfully elevate your heart rate—if you could easily hold a conversation throughout without any change in breathing at all—then your cardiovascular system isn't being challenged enough to create those training adaptations. You're moving, which is great, but you're not getting the cardiovascular conditioning that comes with true cardio exercise.

Soft cardio versus actual cardio

Here are some examples of soft, cozy, or low-impact cardio:

• A 30-minute stroll through the neighborhood at a comfortable pace

• Gentle yoga or stretching routines

• Slow dancing or swaying to music

• Easy cycling on flat terrain where you never feel breathless

• Light household chores done at a relaxed pace

All of these movements reduce sedentary time, are gentle on joints, have a low barrier to entry, are sustainable for many people, and would probably improve your mood. Soft cardio has it's place, but it's minimal cardiovascular conditioning, with limited calorie burn, and it won't significantly improve aerobic capacity.

Here are some examples of what it might look like to tip into actual cardio:

• Brisk walking where your breathing becomes noticeably heavier

• Jogging or running at any pace

• Swimming laps with sustained effort

• Cycling at a pace that makes conversation difficult

• Dance cardio classes with energetic movement

• Jump rope, rowing, or elliptical training

These examples could strengthen your cardiovascular system, improve aerobic capacity, increase calorie burn, reduce risk of heart disease, and overall enhance endurance. Of course, this comes with higher impact on joints, more effort and motivation, and can feel intimidating for beginners.

Finding a balance between soft cardio and regular cardio

The good news is that you don't have to choose between soft cardio and real cardio—you can incorporate both into your routine based on your goals and current fitness level. If your primary goal is simply to move more and sit less, soft cardio is perfect. It's infinitely better than remaining sedentary, and for many people, it's a sustainable way to maintain an active lifestyle. The gentle nature of soft cardio also makes it ideal for active recovery days, when you want to move without taxing your body.

However, if you're looking to improve your cardiovascular fitness, increase your endurance, or achieve more significant health benefits, you'll need to include actual cardio workouts that challenge your heart and lungs. This doesn't mean every workout needs to be intense—even moderate-intensity cardio, where you can still talk but your breathing is elevated, provides substantial cardiovascular benefits.

The bottom line

Soft cardio has its place, and I genuinely appreciate that it's helping people embrace movement without feeling overwhelmed or intimidated. It's particularly valuable for keeping your heart slightly elevated without putting stress on your joints or muscles, which is especially important for those recovering from injury or managing chronic conditions. But let's call it what it is: light physical activity or gentle movement, not cardiovascular exercise in the traditional sense. If you want the cardiovascular adaptations that come with cardio—the improved heart health, increased lung capacity, and enhanced endurance—you need to include workouts that challenge your cardiovascular system.

For beginners, use soft cardio as a gateway to building more challenging workouts into your routine. Start with gentle movement to establish the habit of being active, then gradually increase the intensity as your fitness improves. You might begin with soft cardio walks and slowly pick up the pace over time, or add short intervals of brisker walking to your leisurely strolls.

The trend isn't bad. But understanding the difference between moving your body and training your cardiovascular system will help you set realistic expectations and design a fitness routine that actually meets your goals.

Something you don't see every day: a sports tech company actually giving away premium features for free. Suunto's route-planning tool lets you create and download GPX files without even creating an account. No paywall, no trial period—just open the page and start planning routes. And the tool itself works great.

What you can do with the Suunto Routeplanner

The tool packs in everything you'd expect from a paid service, and then some:

• Route creation that uses different map types (outdoor, satellite, even specialized ones for winter and avalanche terrain)

• Routing that optimizes for your activity (running, hiking, cycling, mountaineering, roller skating, and more), using actual heat map data from real athletes

• Heat map overlays for about a dozen different sports so you can see where people actually go

• Elevation profiles with ascent and descent numbers (crucial for not dying on climbs you didn't see coming)

• Export routes as GPX files that work with basically any GPS device

• Shareable link generation (good for six months) so you can send routes to friends without making them create accounts either

• Ability to import and modify existing GPX or FIT files from other platforms

• Optional account sync if you own Suunto or Hammerhead gear

You don't even need to be in Suunto's ecosystem to use this. I was able to export a map to my Garmin watch with no problem. If you do have a Suunto or Hammerhead device, you can link your account and routes will sync automatically.

How to use the Suunto Routeplanner

Go to routeplanner.suunto.com. From there, creating a route is pretty straightforward. If you let your browser share your location, it'll center on where you are. If not, just search for wherever you want to start.

The controls on the right side let you switch between map types. The usual suspects are there: outdoor, satellite, light, dark. But then it gets weird in the best ways with a winter map, an avalanche terrain map for backcountry stuff, and, in a show of national pride, a dedicated Finland Terrain map. Respect.

To actually connect points on the map, you have the following options:

• Free drawing (no automatic routing)

• Any road or path (ideal for activities by foot)

• All road types—avoiding hills (ideal for bikes)

• All road types (still ideal for bikes)

• Paved roads (ideal for road cycling)

After you create your route, you simply download the GPX file and throw it on whatever GPS device you own.

The six-month shareable links are a nice touch too. You can plan a route for a group ride or run, send everyone the link, and they can grab it without jumping through hoops. It's the kind of friction-free sharing that should be standard but somehow isn't.

Why you should try the Suunto Routeplanner

Strava and Komoot have trained users to expect paywalls for route planning. Of course, this could be strategic on Suunto's part, to give away the software in the hopes of selling the hardware. Or maybe it's just goodwill after years of user complaints about Suunto closing their tracking system Movescount. Either way, users win. You get a legitimately useful tool without opening your wallet or handing over your email address.

If you're already paying for route planning elsewhere, try this first. Worst case, you waste five minutes. Best case, you cancel a subscription and pocket the savings. Even if you'e not looking to save money, having another route planning option in your toolkit doesn't hurt.

Hitting 10,000 steps every day is a bullshit goal. Step counts can feel daunting, especially for people who work desk jobs or have physical limitations. The mere pressure to hit 10,000 steps can become its own source of stress—miss the goal by a few thousand steps, and it's easy to feel like the whole day was a wash. Rather than obsessing over hitting a specific step count, consider shifting your focus to a simpler, more achievable goal: sitting less. This reframing is not only easier to sustain, it could be just as beneficial for your health.

Why you should break up sitting time

"Spending the bulk of your time seated is a major contributor to increasing the risk of heart attack and stroke," says Pamela Light, a certified personal trainer at Bay Club. And if you think you can't afford to take movement breaks during a busy workday, know that you don't need to transform into a marathon runner or achieve some lofty daily step count to see real health benefits. Simply interrupting your sitting time throughout the day can make a meaningful difference.

"Just ten minutes of movement is enough to reduce risk of cardiovascular disease and diabetes, while slowing down muscle loss," Light says. And the science backs this up. In fact, a 2022 study published in JAMA Internal Medicine suggests that ten minutes of moderate exercise daily would prevent more than 111,000 premature deaths a year. Small changes could have a major impact on your life.

How to break up your sitting time

The beauty of this approach is its simplicity and flexibility, especially compared to the stress of 10,000 steps. You don't need to do jumping jacks in the middle of your office or draw attention to yourself. Instead, try incorporating more movement to things you already do throughout the day. This could look like cleaning up around home, checking in with co-workers, helping with an extra chore, or walking around the block.

Even bathroom breaks become opportunities for movement. "Go to a restroom further away or on a different floor and take the stairs. Once inside, do 10 squats," Light says. "They don't have to be huge or perfect, but giving the large muscles of your legs a chance to flex and release will feel great on your joints, boost your mood, and help your body to pull nutrients from the blood and into the muscles."

Other ideas include pacing during phone calls and setting timers to remind yourself to take breaks. Besides, I know that when I get a chance to move, the time away from my desk will makes me more productive when I get back to it.

The bottom line

Instead of chasing an arbitrary step count number that might feel out of reach, simply commit to stand up and move for a few minutes. Take a lap around the office, do some chair squats, or just stand and stretch for a moment. Instead of feeling guilty about what you didn't do, you can feel good about the small moments of movement you incorporated throughout your day.

Plus, achievable goals are the ones we're most likely to stick with. If you're someone recovering from an injury, managing a chronic condition, working a demanding job, or simply new to thinking about movement, getting up once an hour is an achievable place to start.

The 2026 tax filing season has begun, which means you can now submit your return for the 2025 tax year and start the clock on receiving any refund you're due. The IRS expects more than 164 million tax returns to be filed by the April 15 federal deadline this year. The sooner you complete your return, the sooner you'll get your money back (and the longer you'll have to prepare to pay any balance owed). Luckily, the IRS makes it easy to check the status of your refund online. Here's everything you need to know to track your 2025 federal tax refund.

Wait at least 24 hours after filing

The IRS needs time to process your tax return, so you'll have to be patient before checking your refund status. If you e-filed, you can check as soon as 24 hours after the IRS received your tax return. For paper returns, you'll need to wait at least four weeks before checking.

Have your information ready

To check your refund status, you'll need to provide your Social Security number or Individual Taxpayer Identification Number (ITIN), filing status (single, married filing jointly, etc.), and the exact refund amount you're expecting.

Use the IRS2Go App or IRS.gov website

The IRS offers a mobile app called IRS2Go and an online refund tracking tool. Both allow you to check the status of your federal tax refund. On the IRS2Go app, you'll tap "Refund Status" and enter your information. On the IRS.gov refunds page, click "Check Your Refund."

Note that the "Where's My Refund?" tool is updated once daily, typically between 4 a.m. and 5 a.m. ET, so you don't need to keep refreshing throughout the day.

Understand the refund status meaning

The IRS provides a refund status that explains where your refund is in the process:

• Return Received: The return is being processed.

• Refund Approved: The refund has been approved and is in the queue for payment.

• Refund Sent: The refund payment has been sent.

Also check for a refund date if your refund was approved to get the expected deposit or mailing date.

Be patient for your refund

Most tax refunds are issued by the IRS within 21 days for returns that are e-filed (six weeks or more for paper returns). However, the IRS says refund times can vary depending on volume. Requesting your refund by direct deposit is faster than waiting for a paper check. For the 2026 filing season, most taxpayers will have to provide bank information for direct deposit, as the IRS began phasing out paper checks in September 2025.

If you're eligible for a refund for the Earned Income Tax Credit and/or the Additional Child Tax Credit, you can expect to see that deposited to your account by March 2.

What if it’s been longer than 21 days?

Don’t file a second tax return. If it’s been more than 21 days since e-filing, the IRS recommends you call them. The “Where’s My Refund?” tracker will also prompt you to call the IRS if need be.

Unfortunately, calling the IRS isn’t always a breezy, reliable solution. Once you build the resolve to call the IRS, here’s our guide to increase your odds of getting to a real human on the other end of the line.

Whether you're chasing KOMs (aka "King of the Mountain" leaderboard titles), training for your first race, or just trying to out-walk your coworkers in a monthly challenge, Strava is the social network for people who enjoy suffering outdoors. But beyond the basic "record activity, get kudos, repeat" cycle, there's a whole world of features and tricks to enhance your Strava experience.

Use heatmaps to find the best routes anywhere

Strava's global heatmap—controversial as she may be—shows the most popular routes based on millions of activities from users worldwide. The bright orange lines reveal where locals actually run and ride, helping you avoid sketchy areas, find the scenic paths, and discover running routes that wouldn't stand out to you on a standard map.

Once you identify the popular segments from the heatmap, you can use Strava's route builder to create your own custom version, adding or removing sections based on how much time or distance you want to cover. It's like having local knowledge without actually knowing any locals. This combo of heatmap research plus custom route building means you'll never waste a workout on a terrible route again.

Create your own segments, and be strategic

You don't have to wait for someone else to create the perfect segment. If there's a particular hill, sprint section, or loop you want to own, create your own segment after completing it. Head to the Strava website, open your activity, and use the segment creation tool to define your custom stretch. Pro tip: Make it just obscure or specific enough that you'll probably be the only person who regularly rides or runs it. Instant KOM or QOM status, and you get to name it something fun, like "Why Did I Think This Was A Good Idea Road."

Use the Beacon feature and Flybys (when you're feeling social)

Strava's live location sharing, called Beacon, is somewhat buried in the app but incredibly useful for solo adventurers. Before heading out on a long ride or run in unfamiliar territory, you can share your real-time location with up to three safety contacts. They'll receive a link to track your progress without needing a Strava account. It's like having a support crew without actually having to convince anyone to wake up at 5 a.m. and follow you around in a car.

Then there's Flybys, one of Strava's more interesting and slightly creepy features. After recording an activity, you can view an animated playback showing everyone else who was recording a Strava activity in the same area at the same time. Note that you have to opt into this feature in privacy settings. And since this became the default, the feature has been pretty buggy and unreliable. Maybe common consensus lately has been that the idea of strangers seeing when and where you exercise makes people uncomfortable. That's where Strava's privacy zones come in.

Set your privacy zone radius with intention

This feature hides the start and end points of your activities, which is great for keeping your home address private. But here's the hack: Set your privacy zone radius strategically. Make it large enough to obscure your actual home but centered on a nearby landmark or intersection. This way, your activities still show the area you're running or riding in (useful for finding local training partners or groups) without broadcasting your exact address. It's privacy without going full secret agent.

Create GPS art (and post on Reddit)

Strava art involves planning routes that draw pictures, words, or shapes on the map. With a bit of route planning beforehand using the Strava route builder or other mapping tools, you can spell out messages, draw holiday-themed images (running turkeys at Thanksgiving is a tradition for some), or create elaborate designs.

Peruse the "Strava Art" flair in r/Strava for inspiration. People have created everything from marriage proposals to detailed portraits of animals across their cities. It requires some advance mapping work and willingness to take some inefficient turns, but the result is infinitely more shareable than another standard 5K loop. Plus, it's a great way to explore new streets in your neighborhood while having a specific goal beyond just logging miles.

Clean up your feed

Love your friends, but don't need to see all 47 of their treadmill walks per week? You can mute specific athletes without unfollowing them. Their activities won't clog your feed, but you'll still be connected for challenges and can check their profile anytime.

In the same vein, I recommend use the "hide stats" feature for your own mental health. This one's counterintuitive on a platform designed to quantify everything, but sometimes the healthiest thing you can do is hide certain stats from public view. You can selectively hide metrics like pace, heart rate, or power on specific activities. Going for an easy recovery run but don't want to explain why you're going so slow? Even though you're supposed to be going that slow? Just hide the pace and move on. It lets you keep the activity log and route data for your own records while avoiding the weird pressure to perform for an audience that probably isn't paying that much attention anyway.

Leverage your relative effort and matched runs/rides

I love seeing if I'm actually getting faster or just feeling faster because I bought new shoes. For this purpose, use Strava's route-matching feature to compare performances on the same course over time. The app will automatically detect when you've repeated a route, or you can manually compare efforts. It's either highly motivating when you see progress or a humbling reality check when you realize that six months of training has made you exactly 12 seconds faster.

And if you don't want to obsess over pace and distance, Strava's Relative Effort score (for subscribers only) attempts to offer another way to think about things. It accounts for heart rate data, distance, and duration to give you a single number representing how hard a workout was on your body. A hilly 5K might generate the same Relative Effort as a flat 10K, helping you understand true training load better than just looking at miles logged. It's especially useful for preventing the stress "I feel tired but my training looks light."

Screenshot your activities before sharing

Strava's built-in photo features are fine, but if you want to share your stats in a more visually appealing way, I recommend screenshotting the activity page right after you finish. You can then edit the screenshot to highlight specific metrics, add text, or crop it before posting to other social media.

Turn off auto-pause

The auto-pause feature seems helpful, automatically stopping your timer at red lights or when you're catching your breath. But it's also why your "moving time" looks great while your actual elapsed time reveals you spent 40% of your run standing around. For a more honest assessment of your fitness, especially if you're training for a race, turn off auto-pause. You'll get more accurate pacing data and learn to keep moving through transitions. Plus, your average pace might look worse, but at least it's the truth.

Export your data

Let's face it: Strava has changed its privacy policies and features several times over the years. If you've been using the platform for a while, you have years of valuable training data sitting in their servers, and not a lot of confidence in the company that owns it. Use the "Download Your Data" feature in account settings to get a complete archive of all your activities. You'll receive a zip file with GPX files, photos, and other data that you can import into other platforms or just keep as a backup.

The bottom line

The beauty of Strava is that it's simultaneously a serious training tool and a game you can play with yourself and others. These hacks help you use the platform more effectively while avoiding some of the common pitfalls that turn what should be a fun tracking system into a source of stress or comparison anxiety. Now get out there, collect some data, and remember: The person you're really competing against is the you from yesterday. Unless someone just stole your KOM, in which case, go get it back.

I'm something of a treadmill hater. When I do hop on one, it's only during times when it's truly unsafe to run outdoors. I know that the treadmill brings all the same physical benefits as running outside (because no, it is not “cheating” on your workout). However, I mourn all the mental perks of spending time outside. That's why it's necessary for me to use whatever mental tricks I can to transform a monotonous slog into an actually enjoyable workout. The best part? None of these require special equipment or significant time investment—just small, smart adjustments to your routine. Whatever reason you have for running indoors, here's how to make the most of your time on the treadmill.

Set your treadmill's incline to 1%

The treadmill isn't necessarily easier, but it can sure feel easier. There's a pervasive myth that the treadmill “moves your feet” and thus makes running easier, but that’s not true.

However, if you do happen to be running at a pace of 7:30 per mile (8.0 mph) or faster, setting the treadmill’s incline to 0.5% or 1% is recommended to mimic outdoor air resistance. For those of us slower than that, the difference is so small as to be meaningless.

Even though I'm not fast enough for it to be an issue, I like to set my treadmill's incline to 1% because it keeps me engaged mentally. It really is a minor change, and even if it's "unnecessary," I appreciate the small challenge to make things feel less boring.

Use a portable fan when running on a treadmill

In my experience, gym fans are unreliable. Overheating is one of the main reasons people quit treadmill workouts early. Indoor running means no natural breeze, so your temperature rises faster than it would outside.

If you can't find a treadmill with a solid fan nearby (or built-in), use your own portable fan. I like to set it up to hit me at chest level. Trust me, the same effort feels way easier when you're not overheating.

Improve your form when running on a treadmill

Staring at the console could be killing your running form. When you look down at the display, your neck tilts forward, your shoulders round, and your stride shortens.

Instead, pick a spot on the wall ahead of you—roughly the same spot you'd look at when running outside. Check your stats with quick glances rather than sustained staring. A lot of the times, I cover the display with a towel during speed work to avoid the temptation. Your posture will improve dramatically, and you might find running feels more natural.

Keep your hands off the handrails

The purpose of your treadmill run is to mimic natural walking and running strides as best you can. Holding onto the handrail can throw that off. Using the handrails transfers the workload meant for your legs and core into your upper body. If you feel the need to hold onto the handrails, it’s not the end of the world. But if it makes your workout significantly easier, think about what that likely means for the amount of work you’re putting into—and getting out of—your run.

Use music to better pace yourself on the treadmill

I love crafting a playlist that also works as a pacing mechanism. Songs have a tempo measured in beats per minute (BPM), and your running cadence (steps per minute) responds subconsciously to music tempo.

Although there is no single “perfect” cadence, most runners fall around 160-180 steps per minute. Match your playlist to your target pace: slower songs for warm-ups and recovery, 150-160 BPM for easy runs, and 170-180 BPM for tempo work. Spotify even has running playlists organized by BPM. If nothing else, a good playlist will keep you motivated on such a monotonous machine.

Play the "descending intervals" mental game

Running hard intervals when you're already tired is tough. Flip the script with descending intervals: Start with your longest, hardest effort when you're fresh, then gradually decrease the interval length.

For example: Five minutes hard, two minutes easy, then four minutes hard, two minutes easy, working down to one minute hard. Psychologically, this can feel much more manageable because each interval is easier than the last. You're essentially creating momentum that carries you through the workout, rather than dreading increasingly difficult efforts.

Visualize a virtual route while running on the treadmill

Combat treadmill boredom by mentally running a familiar outdoor route. Close your eyes briefly (only if you're comfortable and safe doing so) and visualize running through your neighborhood, a favorite trail, or even a dream destination.

Take this further by matching your treadmill workout to the actual route profile. If there's a hill three miles into your usual run, increase the incline at the corresponding time on your treadmill. You could even use Google Maps street view before your workout to refresh your memory. For me, this mental trick makes time pass faster and maintains the connection between indoor and outdoor running.

Motivate yourself with negative splits

Running negative splits on the treadmill—where your second half is faster than your first—is a classic race-oriented goal. Start your run at a comfortable pace, then increase speed by 0.1-0.2 mph every 5-10 minutes.

This approach works because it forces you to start conservatively, preventing the common mistake of burning out early. It also means you finish strong, and hey, that could help create a positive psychological association with treadmill running. More importantly, if you do have a race on the horizon, this type of workout trains your body to maintain energy for when it matters most.

Practice using the treadmill's emergency stop feature

Most people either ignore the safety clip entirely or fumble with it ineffectively. Practice your emergency stop before you need it. While walking slowly, pull the clip intentionally to see how the treadmill responds. Knowing exactly what happens when you pull it means you won't panic if you stumble. Hopefully you won't need to use it, but this little practice could prevent a serious injury.

Do a post-workout incline stretch

Here's my recovery hack of the day: After your run, leave the treadmill at a 10-15% incline, turn it off, and use it for calf and Achilles stretches. Stand on the belt with your toes elevated and heels dropped down. The incline creates the perfect angle for a deep, effective stretch.

Hold for 30 seconds on each leg. This takes advantage of equipment you already have and addresses the tight calves that plague many treadmill runners. It's convenient, effective, and helps prevent the dreaded treadmill-induced stiffness.

The bottom line

The treadmill doesn't have to be a "necessary evil." With these hacks, you can make indoor running safer, more effective, and genuinely more enjoyable. And who knows? Maybe one day I'll finally appreciate the unique benefits the treadmill offers: consistent pacing, controlled conditions, and the ability to execute very specific workouts regardless of weather.

Dedicated runners and winter athletes will tell you that exercising in the cold is not as tough as it looks. Personally, I'd rather risk frostbite over any treadmill run that lasts longer than 20 minutes. But is there a point where winter runs cross over from difficult to dangerous?

There is no clear cut-off

Most experts suggest that the danger zone begins around -18°F (-28° Celsius), particularly when factoring in wind chill. At these extreme temperatures, the risk of frostbite increases dramatically, and breathing frigid air can become uncomfortable or even harmful to your lungs and airways.

But beyond the raw temperature, certain conditions should prompt you to choose the treadmill over the trail. Wind chill matters significantly more than the actual temperature—a 20°F day with 25 mph winds feels like -4°F and carries similar risks. Precipitation combined with cold is particularly dangerous, as wet clothing rapidly accelerates heat loss.

Icy conditions create obvious fall risks, and a twisted ankle or other injury becomes far more serious when you're miles from home in subzero temperatures. If the footing is treacherous with ice or you're unable to adequately protect your extremities with the gear you have available, it's wise to skip the outdoor run. Trust your instincts: If the cold feels genuinely painful within the first few minutes rather than just uncomfortable, that's your body sending a clear message.

Again, this threshold isn't absolute. Your personal cold tolerance, experience level, the gear you own, and specific weather conditions all play a role. I know I've managed runs in 10°F, mostly because it was plenty sunny, with no wind, and I was expertly bundled up. Here are some of things to do if you’re a brave soul heading out to run in the freezing cold.

How to avoid cold-related injuries while running

If you do venture out in very cold weather, preparation is everything. Dress in layers using moisture-wicking base layers, insulating middle layers, and windproof outer shells. Protect your extremities carefully with gloves or mittens, a hat or headband, and warm socks. A neck gaiter is a must-have to pull up over your nose and mouth to help warm the air before it reaches the lungs.

Start your run into the wind so you'll have it at your back when you're sweaty and more vulnerable to heat loss on the return trip. Keep your runs shorter and stay close to home or in areas with bailout options. Let someone know your route and expected return time. It also helps to physically modify your route to accommodate layers. Plan a run where you can shed extra layers after the first mile and then pick them up on your way back.

Pay attention to your body throughout the run. Any numbness, excessive pain, confusion, or severe shivering means it's time to get indoors immediately. Remember that you can always cut a run short—there's no shame in prioritizing your safety over a workout.

Another tip, from plenty of personal experience: Be extra aware of mouth-breathing while running in cold, dry air. I recommend running with cough drops in order to help you practice breathing through your nose.

The bottom line

I always tell myself that if something feels off after my first mile, I’m allowed to turn around and walk home. Grant yourself extra leniency in extreme weather conditions. If you really can’t bear missing any miles, consider a hybrid plan of running half of your route outdoors and half on a treadmill.

You can run outside at quite chilly temperatures before you seriously risk frostbite or any other cold-weather consequences. For most runners, the practical limit for safe outdoor running falls somewhere between 0 and -20°F. As long as you’re prepared with protective gear, you can listen to your body to acclimate to cold temperatures as best as you personally can.

The latest craze in the fitness world—from gym culture, to nutrition planning, to recovery protocols— is hyper-personalized optimization. But is there really a benefit to at-home microbiome tests that reveal the optimal diet for your gut bacteria? How about a device that tells you whether you're burning carbs or fat with each breath?

Personalized fitness advice used to be largely limited to factors like height and weight, but now you might have a Whoop, Oura, or Apple Watch wearable tracking your track heart rate variability, skin temperature, blood oxygen, and so much more. Continuous glucose monitors, once reserved for diabetics, are now worn by biohackers and CrossFit enthusiasts trying to optimize their carb timing.

On the one hand, the appeal of having unprecedented insight into your body's unique needs is understandable. On the other, there's a looming shadow behind all this data: As the metrics multiply, so does the potential for anxiety. When every workout, meal, and bedtime becomes a referendum on dozens of competing data points, decision fatigue is likely to set in. And as your algorithms suggest targeted interventions for every perceived deficiency, someone else—likely a giant corporation getting fat off of user data—is profiting. The question looms larger with each new device metric: Does more data actually lead to better health outcomes?

More data isn't always better

Your wearable spits out a sleep (or stress) report every morning. How is this data serving you? "Metabolic testing, biomechanics, and body composition are all forms of objective data that can be pretty powerful when collected in validated settings and interpreted by professionals who understand physiology and adaptation," says Lekshmi Kumar, a performance physiologist at Boston-based Human Powered Health. But consumer devices, while improving, exist in a different category: "Consistent research has bolstered consumer-facing tools and significant improvements have been made over the past several years. But they're still not considered substitutes for professional-grade assessments," Kumar says. In other words, for a lot of bio-hacking endeavors, there’s a major gap between the numbers you see and their potential real-life applications. 

Kumar sees three critical prerequisites for data to actually improve outcomes: data quality, proper context, and accurate interpretation. "Absent these, we often see expensive and excessive supplementation, conflicting recommendations, and decision fatigue," she says. The real danger, she says, isn't the data itself—it's the illusion of expertise it creates.

Hyper-personalized data might add unnecessary confusion

Many direct-to-consumer tests lack the clinical validation of their medical-grade counterparts. Interpretation of the data is frequently automated, missing nuance that a trained professional might catch. And the recommendations often trend toward more—more supplements, more tracking, more intervention—rather than identifying changes that might actually move the needle. It's a hard truth that no wellness product actually cares more about your health than its company's profits. 

Perhaps the most insidious cost of hyper-personalization is less financial, and more psychological: When every metric matters, decision-making becomes paralyzing. Should you work out today even though your HRV is down? Is that meal worth the glucose spike? Did last night's 6.5 hours of sleep doom today's training session?

The constant feedback loop can transform exercise from a joyful practice into an optimization problem to be solved. This isn’t the first time I’ve pointed out the trappings of wellness culture. The internal compass—how do I actually feel?—gets drowned out by all the external data streams. Ironically, the tools meant to “empower” can instead create dependency, where you can’t trust their own bodily sensations without technological confirmation.

Does hyper-personalization actually work? 

When implemented thoughtfully (with quality data, proper interpretation, and professional guidance), personalized approaches can obviously aid you in optimizing training, recovery, and nutrition in ways generic programs cannot. Elite athletes have long used sophisticated testing—VO2 max assessments, lactate threshold testing, motion capture analysis—to gain advantages, however marginal. As these tools become more accessible, it makes sense their benefits can extend beyond the professional realm.

But accessibility without expertise? That’s a different matter. Consider two hypothetical people concerned about their fitness: Person A tracks sleep quality, HRV, resting heart rate, blood oxygen, skin temperature, glucose levels, and workout strain—but lacks a framework to understand how these metrics interact, or what to do when they conflict. Person B follows a simple evidence-based program: strength training three times per week, 30 minutes of cardio on alternate days, eight hours of sleep, and a balanced diet with adequate protein. Even absent all that data, Person B will likely see better results and experience far less angst about their health.

Again, there are the economic incentives to consider too. Companies profit from selling more tests, more devices, more subscriptions, and more supplements. The business model depends on convincing consumers they need increasingly granular data to achieve their goals. This creates an environment where the answer to "what should I track?" is almost always "more than you're tracking now," regardless of whether the additional data actually serves you.

When personal health tracking actually makes sense

"The biggest gains won't come from chasing every single flashy metric," says Kumar. "They'll come from identifying the variables that matter most to the specific individual, and working with a credentialed professional who can assist in translating the information into meaningful takeaways and actions."

What does smart, targeted tracking look like in practice? Here are scenarios where specific metrics can genuinely help:

• For a runner struggling with fatigue: Tracking HRV and resting heart rate can reveal when you're not recovering adequately between training blocks. If these metrics trend downward over weeks, it's a signal to dial back intensity or add rest days—something that matters far more than monitoring glucose fluctuations after breakfast.

• For someone with persistent digestive issues: A food diary paired with symptom tracking (not necessarily a microbiome test kit) can help identify genuine patterns. Working with a registered dietitian to systematically eliminate or reintroduce foods provides actionable insights, unlike a $200 test suggesting you eat more fermented foods.

• For someone desperate to improve sleep: Use your gadgets to track total sleep time and sleep consistency. That matters more than obsessing over REM percentages. Focus on establishing a regular pre-sleep routine and measuring whether you feel rested, rather than achieving some algorithm's "optimal" sleep score.

• For the lifter hitting a plateau: Remember that linear gains are for beginners. Instead of stressing over daily scale readings, focus on your training log tracking progressive overload and consider following these tips.

You'll notice a patter here: Each tracking approach is targeted, time-bound, and directly connected to a specific goal or problem—not a fruitless pursuit to optimize every single thing all the time.

The bottom line

In a culture obsessed with optimization, it’s getting harder and harder to cut through the noise. But maybe your goal shouldn’t be to track everything. As hyper-personalization continues its ascent, think about how you’re engaging with every new tool. The wisest approach may be a picky one: choosing one or two key metrics that align with specific goals. Because more information isn't automatically better, and consumer tools have real limitations, and that the human body is beautifully, frustratingly complex—not exactly reducible to a dashboard of numbers.