If you know me, you will know three things: I'm overly ambitious, I'm incredibly stubborn, and the combination of the first two gets me in trouble more than I care to admit. So when I got the chance to run the 2023 Boston Marathon with only 10 weeks to train, I jumped at it—despite the fact that I'd only been clocking 10- to 15-mile weeks for about the last two years. Marathon day came, and I managed to finish despite the nagging pain of a returning knee injury from high school—just as stubborn as I—that popped up right after the halfway mark. At the time, I didn’t think much of it. But after a couple months went by and I still wasn't able to run consistently, I began considering other means of exercising. Another fact about me is that I wasn't actually an athlete in high school—I was a theater kid. Which meant my activities included rehearsals, voice lessons, and dance. While I took a hiatus from the theater world due to the COVID-19 pandemic and ultimately accepting a full-time job, moving to freelance this past year gave me the time and opportunity to start pursuing my passion for performing once again. After getting thrown into summer stock theater last year and having to learn a show’s worth of choreography in about three days, I decided getting back in a dance class might be worth my time. Since January 2024, I've been taking jazz and ballet classes, twice a week, which ends up being about four hours of dance in total. To my surprise, I've found myself feeling healthier, looser, and better about my body than I have in years, even though I haven't stepped foot into a gym since the summer. So I began to wonder: Have I simply hit a second wind as I enter my 27th year? Or could there be some benefits of dancing I'd never considered? The benefits of dancing that'll convince you to seek out a class—or bust a move in your room Obviously I've seen some benefits myself, but could dance be a net positive for those looking for a new workout? We've seen a rise in dance-based workouts like Zumba or barre class, but what about ballet, salsa, tap, modern, or jazz? I reached out to Danielle Schulz, dance teacher and dancer for the Metropolitan Opera and founder of The Triangle Sessions, to get some insight on why dancing may be the workout you’ve been waiting for. One of the biggest benefits of any activity is improving fitness, but as it turns out, dance is surprisingly well-rounded. Check out the many benefits of dancing below. “The best kind of dance is the one you enjoy—it’s the one that gets your endorphins going, that gets you excited week after week, the one that makes you feel alive.” —Danielle Schulz, dance teacher and dancer 1. It boosts cardio fitness Dance gets your blood flowing. Whether you're doing jumps and leaps, high kicks, or other fast movements, dance classes are great for raising your heart rate. Most classes will also have periods focused more on slow and controlled movements as well as quick and powerful ones. This gives it almost a HIIT-like effect because your heart rate will spike and lower during the class, allowing you to burn more calories without feeling like you're working too hard, according to Schulz. 2. It builds strength No matter which type of dance you are doing, the activity requires a deceptive amount of strength and control. While you aren’t lifting weights, you are lifting and moving your body. This is great for improving strength in your entire body, but particularly your legs, back, and core, Schulz says. Some types of dance—specifically ballet—are dependent on a many controlled movements. Moving in a slow and specific manner is more difficult than you think and is great for improving strength in a low-impact way, according to Schulz. 3. It improves balance Whether you're turning, kicking, or practicing your arabesque, balance is key to any dance style. Not only will dance classes include moves that require balance in the combinations, but most will also have balance exercises in the warm-ups. This is not only great for improving your balance in class, but it also helps to improve your overall balance in real life, making it an unlikely functional fitness activity, according to Schulz. 4. It's good for your mental health Working out in any capacity has been shown to have not only physical benefits, but mental benefits as well. These include a decrease anxiety, depression and negative mood, and an increase in self esteem and cognitive function, per a notable 2006 research article in Primary Care Companion to The Journal of Clinical Psychiatry. But taking dance classes offer even more of a positive effect than heading to the gym for a quick workout. Not only do you have a sense of accomplishment from moving your body and working out, but you're also actively learning a skill. You can watch yourself grow over time, so you're motivated by more than just working out for the sake of working out. Dance classes also allow you to express yourself through artistry, according to Schulz. While dance is a very physical activity that does require a level of fitness, particularly in advanced levels, it's also, at its core, art. And while there is certainly a correct way to dance as far as technique goes, artistry and interpretation are unique to the individual, so it can be a very cathartic and freeing way to express your emotions through movement, she says. In my personal experience, I've also noticed that dance classes have improved my mind-body connection and memory. I've always struggled somewhat with coordination in regards to direction—especially when looking in the mirror—and diving back into class, especially as an adult, has made me better aware of my surroundings and improved my proprioception (aka where your body is in space and time). I've also seen dramatic improvement in my ability to retain choreography since starting classes, so it’s been a challenge for my brain as well as body. 5. It provides a sense of community Unless you're taking private lessons, dance classes are a social activity. It’s a great way to meet new people, build community, and support others in a similar goal. Since many adult dance classes are aimed more at beginners, classes are usually more relaxed and inclusive than you may expect. Though teachers will push you to improve your technique, they are generally supportive, judgment-free zones. 6. It's just plain fun Most of all, dance classes are fun. In my own experience, I didn’t realize how hard I was working because I was so focused on improving my skill—and frankly just enjoying myself. (This is coming from someone who thinks she’s hit a mile about two minutes into a run.) And as long as you're having fun, there’s a good chance you’ll be coming back for more. “I believe the best workout is the one you’ll actually do,” Schulz says. “The same goes for dance. The best kind of dance is the one you enjoy—it’s the one that gets your endorphins going, that gets you excited week after week, the one that makes you feel alive.” It’s pretty hard to get bored with dance because there are so many styles as well as ways to advance your technique and skill, Schulz says. You may find that various styles resonate differently at certain points in your life, so it's okay—and encouraged!—to switch things up. How to get started dancing if you've never done it before Starting anything new can be scary, but there's admittedly something particularly vulnerable about pursuing something as an adult especially if you don’t have previous experience. The good news, however, is that you're not alone. Adult dance classes have sprung up everywhere in recent years with levels ranging from absolute beginner to advanced. “If you’re a complete novice, I recommend trying various dance forms—like ballet, hip hop, tap, ballroom, etc.—and finding a style that resonates with you,” Schulz says. “It may just take a bit of trial and error to find what’s best for you. Being a beginner can be humbling, but once you build a basic understanding of a technique-based dance class, it only becomes easier and more enjoyable with time.” Schulz also points out there's no age limit when it comes to starting to dance. “My 3-year-old son just started ballet to help improve coordination, one’s connection to music, and develop spatial awareness in a group setting,” she says. “On the other end of the spectrum, my 83-year-old father-in-law is a devoted amateur ballroom dancer when he’s not practicing medicine. He finds great joy in the art form, the community, and the spirit of competition. It keeps his brain sharp and spirit young.” Not sure where to find classes? Look up your local dance studios, community centers, and community colleges. Chances are, you'll be able to find a selection of classes in your area. If you’re more on the shy side, there are also tons of dance classes that you can take virtually, as well as free classes and tutorials on YouTube.

Running shoes are expensive, and with prices rising over $20 per pair of shoes in the last eight years, the “most affordable sport” is becoming less accessible. But just because you can’t—or won’t—drop over $150 on a pair of shoes doesn’t mean there aren’t some great options out there. One of the best is the Nike Winflo 10. Coined by some as the “Pegasus Lite,” the Winflo is soft, responsive and lightweight. The shoe comes in at just $105 full price, and you’ll often find this shoe on sale. While significantly cheaper than many other Nike running shoes, it has features seen in the more expensive models, an excellent fit and a high-end look (hello, this spring’s Bloom Run Collection). Since this is considered one of Nike’s budget models, it doesn’t get as much hype as the brand's more popular models like the Structure, InfinityRN and Invincible, but we think it’s worth a spot in your running rotation. Keep reading to learn more about the Winflo and where this shoe falls in rank among the 50-plus shoes I’ve tested over countless miles. Nike Winflo 10 at a glance: Price: $105 (currently on sale for $69.97–$72.97) Colors: 7 for women, 13 for men Sizes: 5–12 women, 6–15 men Best for: Short runs and everyday wear The Winflo is a good-looking shoe. It has a light, breathable mesh upper that allows for maximum airflow and doesn’t feel tight on the foot. Unlike many Nikes, which tend to fit a bit short and narrow, this one runs true to size, if not a tad long. I found it had plenty of room horizontally, especially in the toe box. The upper features overlays, which aid in both design and stability, plus are specifically placed around the tongue to reinforce durability. I liked that they didn’t hit anywhere on my foot that might cause loss of movement or hot spots. The midsole is made from a combination of soft but responsive foam, and full length Nike Air cushioning, giving the ride a springy feel. This is a neutral shoe, but it has a slight flare at the toe and heel that helps improve stability on uneven surfaces. It also has a decently supportive heel cup, so you won’t feel like you are slipping around or out of the shoe. The outsole uses Nike’s typical waffle-design rubber outsole which gives excellent grip on all different types of surfaces including grass, track and wet roads. What we like: * Affordable * Great colors, including the Nike Bloom Run collection * Very comfortable * Breathable upper What to consider: * Not a ton of support * Runs slightly wide on a narrow foot Nike Winflo 10 Fit I’ve found many Nikes to be on the short and narrow side, but these seem to fit much more true to size—they may even run slightly long. They are a neutral shoe, so they don’t have a ton of arch support or stability, but they are decently cushioned, and have a pretty plush feeling underfoot. They also give a decent amount of room in the forefoot, but aren’t too wide in the heel. Since the upper is made from mesh, it’s not going to give a super snug fit like a knit would, but many people prefer this since it is easier to control and get a more personalized fit where you need it. The tongue is padded and attached to the upper so it won’t slip around or move when you run, and the heel counter—while not super reinforced—has a good amount of cushion which both keeps the heel in place and prevents irritation. Our Experience Wearing the Nike Winflo 10 I have to say, I was pleasantly surprised with the Winflo—it actually ranks as one of my favorite Nike shoes right now. I have the colorway from the Bloom Run collection, which is a springy combination of pink, blue and butter yellow on a white upper. If that’s not your thing, there are also a bunch of neutral options to choose from as well that pair well with any outfit. To test these shoes, I both ran in them and wore them to a dance class. On the run, I loved how lightweight they were. They felt quite cushioned and responsive—especially when compared to other running shoe models of a similar price. I am a pretty neutral runner, so support isn’t something super important to me, but if you do overpronate even a little, these probably won’t be enough to keep you comfortable—even with an insert. As for the dance class, I loved how flexible these shoes are—they moved well with the foot, and felt secure on the feet with lateral movement. Because they are so lightweight, they are easy to jump in, and offer padding without being clunky. They also give enough grip that you’re not slipping around, but they still allowed me to turn without stopping me up too much. That said, these make a great choice for Zumba or other dance cardio classes. Nike Winflo 10 vs. Nike Winflo 9 The Winflo 9 and 10 are pretty similar, but there are a few changes worth pointing out. One of the most notable is the upper. The 9 had an almost knitted mesh appearance that soaked in dirt and grime, and was hard to clean. Since the 10 is a more traditional mesh, it’s a bit more forgiving, especially if you use a shoe cleaner. This change in upper also made the shoes appear more high-end. They may cost about $35 less than your average running shoe, but they sure don’t look it. The midsole and outsole are pretty similar between the iterations, and testers noted that even though they looked different, the two versions felt pretty much the same—something you don’t often get with big brand shoe companies, as they love to change up a shoe just when you fall in love with it. Overall, the Winflo just keeps getting better, so the 10 is definitely worth a purchase whether you were a fan of the 9 and it’s time to upgrade, or have yet to grab this shoe. Nike Winflo FAQs Is the Nike Winflo 10 good for running long distances? While some people can run countless miles in a lightweight, neutral shoe, most of us need a bit more cushioning and support to run comfortably for over 30 minutes. Generally, I would recommend the Winflo as a shorter distance shoe and as a great option for speedwork days. How does the Nike Winflo compare to the Nike Pegasus? The Winflo is lighter and a bit firmer. It works best for short and fast runs. The Pegasus offers a bit more cushioning—especially in the front of the shoe. If you want a daily trainer and run over 20 miles a week, the Pegasus may be a better fit for you. Are the Nike Winflo waterproof? No, the Nike Winflo is not waterproof. Final Thoughts: Is the Nike Winflo 10 Right for You? If you are looking for an affordable running shoe, the Winflo is a great place to start. It performs and looks much higher end than it is, and altogether it’s a great option for newbies and short runs. Not exactly what you’re looking for? Check out the iNike Dunk Low for a casual option, or the Metcon for a cross-trainer.

While the weather gets chillier, the skin gets drier. And while we may be bundling up our arms, legs, and hands with winter running gear, most runners leave the face exposed as long as they can stand it. And even gaiters and face coverings can pose their own challenges when it comes to keeping the skin clear, soft, and hydrated—especially as you dip into some long mileage. One of the best ways to protect your skin from biting winds and winter temps is by investing in a protective and hydrating moisturizing cream. While there are a ton of options out there, we gathered up five of our favorites with options for all kinds of skin types, budgets, and uses. Check out our top picks for winter face creams below as well as in depth reviews of each one. Best Overall: Nivea Cream Nivea is a classic that has been around since 1911, and since introduced over 100 years ago, it hasn’t changed all that much. This thick cold cream is highly moisturizing, and excellent at keeping water in the skin in cold months. Since it is on the heavier side, it works best for those with particularly dry skin, but even combo skinned individuals can get away with using it at night. This cream has a mix of ingredients like lanolin, petroleum, and mineral oils which are emollients, designed to lock in moisture and soften the skin. It also has vitamin B5 which helps to smooth and resurface the skin, and prevent it from feeling rough and dry. Best for Eczema Prone Skin: First Aid Ultra Repair Cream Super thick, hydrating, and fragrance free—this cream is great for those with sensitive skin and eczema. It uses active ingredients like colloidal oatmeal, shea butter, and allantoin which help to soothe, hydrate, and protect skin. It has a thick, buttery texture, but it soaks in quickly, and leaves the skin feeling plump and soft. Since it soaks in so quickly, it makes a great base under makeup, and protects against the elements when heading out for a chilly run. Best Water Based:Fount Society Water Cream Moisturizer A new addition to the skincare world, the Fount Society water cream moisturizer is light, silky, and feels cool on the skin. It is a gel-free formula which is great for any skin type, but particularly those with an oilier complexion. It soaks into the skin well, but it also contains glycerine which both helps to lock in moisture, and gives the skin a slightly slippery feel which provides a smooth base for makeup. This is also a fragrance-free formula so it won’t irritate sensitive skin, and it can be worn both morning and night, so it’s great for those wanting a no-fuss routine. Best Scent: Laneige Water Sleeping Mask While this is technically a mask and not a cream, it is highly moisturizing, and designed to be worn overnight. It is specifically designed to help nourish and strengthen the skin’s moisture barrier which leads to a brighter, clearer complexion and softer skin. The main active ingredient in this mask is squalane, hyaluronic acid, and mineral water. This combination gradually soaks into the skin overnight and lets you wake up with bright, hydrated skin. Best for Acne Prone Skin: Cerave Moisturizing Cream Cerave is a classic option that works great for all skin types, but particularly those that may struggle with acne. While it is excellent at hydrating thanks to ingredients like hyaluronic acid and ceramides, it is also non-comedogenic which means that it won’t clog the pores which can lead to irritation and acne. This formula also has petroleum which helps to keep in the moisture, but it soaks into the skin quickly and won’t leave a greasy sheen. Best Plant Based Formula: Weleda Skin Food While the Skin Food formula has been around for a while now, it recently regained some traction on TikTok for its pleasant scent, clean ingredients, and super hydrating formula. This cream uses a combination of sunflower and sweet almond oils as the base to lock in moisture, and rosemary, chamomile, and pansy extracts which also help to gently hydrate. This cream is also free of parabens and phthalates, synthetic fragrances or preservatives so it is gentle on sensitive skin.

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