Anaylze It! The Answer May Be Just a Spreadsheet Away!

I love the Yogi Berra quote, "You can observe a lot just by watching." Although humorous, there’s a lot of truth to Yogi’s statement. Problem with running is that it’s hard to watch yourself.  Which reminds me of something Thoreau said, “It is as hard to see one’s self as to look backward without turning around.” You can learn from watching others, but it’s pretty dang hard to watch yourself without tripping and causing bodily harm. And that ain’t good.  So, if you’re having some issues with your running, what are you to do?

Well, you can read lots of books and there are a ton out there, many with great information (just check out the Book Review section of the blog). But, while all that info is great, it still may not apply to you and your specific issues. You can visit a running coach like me and he/she can give you great info, but unless I’m with you running every day, I’m still only able to speak to you in generalities which reminds me of something Mark Twain said, “All generalization are false, including this one.” (I love that.) 

So, read the books and check in with your running coach or sports doc. All that info will make you more informed and a better runner, but then take it a step further. You need to analyze yourself.  Keeping a running journal is a great way to record your running habits. For years (before the dawn of laptops, PDAs, tablets, iPhones and apps) I religiously kept a running journal. I’d record my weekly mileage and jot down information about the weather, my mood, and so on.  This was a great way for me to mentally reflect on my runs.  The problem was that it was hard to track any trends in my running.  Good or bad.

Fortunately, today there are tons of apps and websites out there that let your track all kinds of information about your daily running. I use many of them myself. The only thing I’ve found lacking in them is they’re still not catered to me. Any running is all about me, right? LOL! Well, when it comes to figuring out why I’m having this ache or pain or that, it’s definitely all about me. 

I’ve found that tracking my runs on a spreadsheet can be very helpful. Someone once said, “Half of analysis is anal.” There are no words more true. So, I’m not recommending that your speed hours tracking minute details of every run (unless you just like doing that), but if you’re having some issues and can’t seem to find the answers to resolve them, then sometimes taking a closer look at your running habits over a short period of time can really be enlightening. 

Customize your spreadsheet by creating column headers for each type of run you do (trail, road, sidewalk, etc) as well as type of workout (easy, long, tempo, intervals, hill work) and distance. Then add weather conditions, your various shoes, time of day (morning, midday, afternoon). Next, add more columns for other factors such as if you fueled pre- and post-run, stretched  pre- and post-run. Then add columns for aches and pains (sore knees, sore ankles, sore hips, sore whatevers.) Finally add columns that rate the run (Jubilant, Great, Mediocre, Horrible, etc.).  The rows down the first column (on the far left of your grid) are where you’ll record the date of each run.

Now you're ready to start recording your data. For a month, after each run scan across the columns and put a check mark in each column that applies to that specific run. 

Here comes the fun part. The thrill of the sort!  Spreadsheets are so wonderful because you can sort the data. Sort by the various column headers and see what trends appear. For example if you’re having issues with your knees, then do a sort by the “Sore Knee” column and only the runs in which you’ve checked “Sore Knees” will appear. Now you can scan the data and see what other data surfaces. You may see that every time you have sore knees, you’re also wearing that older pair of running shoes. Or, maybe it’s only on the days that you’re running on the sidewalk. Or maybe it’s the days you’re wearing the older shoes and running on the sidewalk. In either case, you can start to see certain trends and now you have something tangible to help you make modifications. This will quickly help you see patterns in your running that you can avoid or try to repeat.

Top Ten "To-Do's" for New Runners

Beginning to run can be as simple as plopping on a pair of running shoes and running out the door. But to ensure a healthy and injury-free start as well as some stick-to-it-ness for a lifelong activity, here are 10 "To-Do's" to help you on your way.

1. Invest in a quality pair of running shoes. Department store "running shoes" are great for knocking-around in, but for running, you need something designed to provide support as well as take the wear-and-tear of frequent running. You can find great running shoe deals online, but your best bet (especially as a new runner) is to head over to your local independent running store. They will have the knowledge and expertise to find just the shoe for you. Many stores provide gate analysis to help determine if your gate is neutral or if you overpronate or supinate (fancy words for if your feet roll inward or outward). Your local running shop is also a great place to meet other runners, find out about weekly group runs in the area and to begin learning about the running community in your area. (If you're thinking of trying barefoot running, check out my friend Barefoot Josh's website.)

2. Buy several pairs of synthetic socks! Toss those cotton socks back in the dresser. When you run, you sweat and all that sweat runs down your body and into your shoes. Cotton socks will act like sponges and soak up all that moisture. That's a blister just waiting to happen. And believe me it will. I began running in the 80's when cotton was just about all we had. Even if you don't sweat profusely, cotton still tends to be abrasive and can cause blisters. There are a wide variety of socks make of synthetic technical fibers designed to wick the moisture away and allow it to evaporate. Stretchy, close fitting socks work well for most runners. Not only will they cause less friction, they can also provide some arch support.

3. Buy running shorts and tops made of technical fabric. Same story as the socks. Unless you live in a very arid climate, 100% cotton shirts and shorts will soak up the sweat, weigh you down, and can cause nasty chafing.

4. Buy a pair of shades, a running cap, and some sunscreen. This one is pretty strait forward. There has been recent research showing that runners tend to have a higher chance of getting skin cancer. Shouldn't be that surprising. Unless you run inside, you're going to be out in the sun. A lot. If it's hot, you're probably going to wear short sleeve shirts and shorts. So, do what you can to protect your skin and eyes.

5. Surround yourself with other runners. Most new runners are the "lone runner" in the family. Chances are, the other members of your family think you're nuts. If that's the case, you'll need support when you start running. It's a life change. You need encouraging words as your body acclimates to the new demands you're putting on it. Join a running club. Find area group runs, find a beginning running group. If you don't have a local running store in your community, head to the local coffee or bagel shop early on a Saturday morning. Chances are you'll see some runners either heading out for a run or coming back from a run. Runners are great people. Don't be shy. Ask them if they're runners and if they can tell you about the local running groups especially ones geared for beginners. Also ask about running routes, greenways and trails in the area. Chances are you'll be invited to join them on their next group run!

6. Fuel your new activity. Running will put a lot of new demands on your body. Good demands. You'll be ramping up your metabolism and increasing your aerobic fitness. Be sure you fuel this new activity with good nutrition. On average you need about 100 calories for each mile you run. So if you plan to run 4 miles you need 400 calories to support that run. This actually varies depending on how much you weigh. If you weight 120lbs you’ll need about 95cals per mile. It goes up about 15cals for every additional 20lbs of weight. So, a 180-pound individual will need about 140cals per mile. Complex carbs from whole grain foods make great pre-run fuel sources. A whole grain English Muffin with a little peanut butter about an hour before your run makes a perfect pre-run snack. Don't forget to refuel after your run too! It's important to replace the carbs used during your run as well as ingest a little protein to help your tired muscles rebuild and repair. A 2:1 ratio of carbs to protein 30-40 minutes after finishing your run makes a great post run snack. Because you want to quickly replace the lost carbs, the post run snack can be comprised of simple carbs such as from a sports drink or (believe it or not) lowfat chocolate milk. Lowfat chocolate milk actually has the 2:1 ratio of carbs to protein! Who da thunk?!

7. Hydrate! Be sure to hydrate before and after your run. As a rule of thumb drinking 16oz of water 2hrs before your run will ensure good hydration levels and give the water time to pass through your system so you don't have to make any pit stops during your run. Hydration during your run depends on the temperature and the length of your run. If you're running 4 miles or less, you probably won't need to carry any water with you. If you're running longer than 4 miles you may need to carry water in a hydration belt of stash it along your route, especially if it's hot and humid. After your run, you need to replace the water you've lost. A good way to check this is to weigh before your run and then weigh after your run. Drink 16oz of water for every pound of water lost. After you do the weigh-in a few times you'll get a feel for how much rehydration you need depending on how much you sweated and you probably won't need to actually weigh yourself.

8. Be safe. Secure your house/car key by tying it to your shoe, or putting it in a zippered pocket. If you're running on isolated trails, take your cell phone. Be sure to let a friend or family member know your running route for the day and when you should return. Carry ID! You can purchase a shoe wallet that you can lace onto your shoe and then slip in your driver's license or better yet buy a RoadID necklace, shoe tag, anklet, or bracelet. If at all possible try not to run alone in the dark early hours of the day or at night. If you do run at night or in the early morning, be sure to wear a reflective safety vest or reflective clothing (something more than the tiny reflective patch on the back of your running shoes).

9. Record your progress. Keep a journal of your running progress. Each day record your mileage, how your run felt, and any other data that might be important such as the weather or if it was a stressful day. There are a variety of free online running logs such as dailymile.com and runningahead.com that are wonderful tools for recording and tracking your data. If you keep a record of your progress, you can actually look back over your data and evaluate your progress. Hopefully you won't, but if you happen to have a running related injury or suffer from overtraining, looking back over your running log data can help you pin point periods in your training that may have caused the problem.

10. Have Fun! Enjoy your new fitness commitment!

Check Out RunnerDude on Fitter U Fitness Blog!

A couple of weeks ago, I had the pleasure of meeting Yuri Elkaim during the Runners Round Table podcast on Stretching. I've followed Yuri on Twitter and often check out his blog, so it was cool to actually talk to him a bit over the phone. For those of you not familiar with Yuri, he's a former professional soccer player, author and fitness/wellness expert. He's also the founder and owner of Total Wellness Consulting, hosts a blog Fitter U Fitness, and has written Eating for Energy and Nutrition for Runners as well as articles in Beyond Fitness magazine, Impact magazine, and Fitness Business Canada magazine.

Keep an eye out for my review of Eating for Energy in the near future.

Yuri asked if I'd like to contribute a monthly guest post about running to Fitter U Fitness Blog. A chance to write about running and fitness?! Of course I said, "Yes!" When you have a chance, check out my first post "Moving on Up...8 Great Tips for Improving Your Running." While your there, be sure to check out Yuri's other posts on the blog as well as his other publications and services.

5 Key-Storing Tips for Runners!

Raise your hand if you've ever lost a key on a run. Wow! That's a lot of hands! (Mine's raised too.) Better yet, ever returned from a cold winter run, ready to get in your warm car and out of your wet cold clothes, only to discover your keys are laughing at your from inside your locked car? Yep, I've been there too.

Even if you run from home, you still may have a house key to contend with. So, what's a runner to do? Where can you put that pesky but important key?

1. Lace it!—Slide one end of the lace out of the last hole at the top of the shoe. Then slid the key onto the lace until it's flush with the shoe. Next, insert the lace back through the eyelet and retie your shoe. Be sure to tie your shoe using a double knot. Secure the other end of the key beneath some of the crisscrossed laces to keep it from bouncing during your run. With doubling knotting the shoe and having the key secured on the string before lacing it through the last eyelet, that key's not going anywhere but along for the run.

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2. Pin It!—Those little pockets inside running shorts can often give a runner a false sense of security. Some of those pockets are barely big enough to hold a pair of nail clippers while others are big enough to hold your entire wallet. In either case a key can easily pop out during a run and be lost for good. To make the pocket more secure, add an extra security measure—a safety pin. Simply plop the key in the pocket and then fasten a medium-sized safety pin just above the pin (through all the layers of the pocket). This will keep the pocket opening closed as well as keep the key from jostling around.

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3. Wear It!—Buy a cheap pack of elastic hairbands. Simply affix the band to the key as shown. Now the key is ready to be worn on your wrist or you can attach it to your shorts or shirt with a safety pin.

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4. Tie It!—String the key onto one end of the waistband string of your running shorts. Slide the key as close to your shorts as possible, then using the same end of the string, secure the key with an overhand knot. Next, tie both ends of the string into a bow.

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5. Tote It!—There are several "shoe pockets" on the market specially designed so you can safely store your key and then secure the pocket atop your shoe laces. The Amphipod ZipPod Shoe Pocket is one such handy gadget. Many handheld water bottles as well as hydration belts also have handy pockets perfect for key storage.

Say Goodbye to the GI Distress Blues!

Nausea, bloating, diarrhea, Oh my! I need a port-o-potty or I'm gonna die! Ever been on a long run only to have your stomach tell you you should have turned about about 5 miles back? There's probably not a runner alive that hasn't experienced some type of GI distress while pounding the pavement. Actually, GI distress is one of the most reported reasons why runners drop out of or don't do as well as expected in an endurance race.

GI distress can be blamed on an array of different things from something as simple as just the normal jostling of stomach contents during running, to eating something that disagreed with you, to eating too soon before running, to having a virus or stomach bug. I read an article once that said the way to avoid GI distress was to avoid eating before, during, and after running. Brilliant, don't you think?! I wonder how many studies it took to come up with and prove the theory that if you don't eat anything you won't have stomach-related problems during a run. Well, however correct that research might be, the problem is that avoiding food (solids and liquids) can spell disaster for a runner in a host of other areas—dehydration, bonking or hitting the wall from lack of sufficient glycogen stores, just to name a few.

Now, I'm no scientist, but I don't think avoidance of food is the answer. There is no one sure-fire way to avoid GI distress, because we're all so different. What works for one runner may spell disaster for another. So, it will involve a little trial-and-error to determine what works best for you. But don't fret, there are several things you can do to keep GI distress at bay and calling the Roto-Rooter Man isn't one of them! Listed below are a few tips to try.

• During your training, be "body aware." Don't wait until race day to decide to work on your GI distress issues. Make note of days during your training when you experience GI problems. Right down the symptoms and what you ate and/or drank. Do this each time a problem occurs, soon you may see a pattern occur which will help you decide how to change what you're eating, the amount of what your eating, or when your eating it.

• Make sure you're well hydrated. Good hydration is key to the digestive system working well. Good hydration doesn't mean downing 32oz of water 30 minutes before you run, however. Make sure you're hydrating throughout the day.

• Drink the proper types of fluids for the race you're running. If you're running less than 60 minutes, water will do just fine. Taking in too much simple carbohydrates (found in many sports drinks) can cause GI distress. If you've carbed-up prior to the race, you should have a sufficient amount of glycogen. Drinking a lot of sports drink for shorter races can be overkill, sometimes causing nausea or diarrhea. There are many different types of sports drinks on the market. Sports drinks best suited for longer runs have electrolytes and 6-8% carbs. These sports drinks usually contain about 120-170 calories per 500 ml of fluid. (Examples: Accelerade, Gatorade [original], Gatorade Endurance Formula, Powerade [original], PowerBar Endurance Sport [powder]) Some sports drinks are actually designed to be used after a race to help you quickly replace the carbs you've burned. These drinks usually contain about 10-15% carbs and usually about 240-320 calories per 500 ml of fluid. These higher carb/higher calorie drinks are designed to replenish carb levels after exercise. (Examples: Endurox R-4, Gatorade Performance Series, PowerBar Performance Recovery, Isopure Endurance) I've discovered that 100% coconut water works well as my sports drink. It naturally has all the carbs and electrolytes you need. Actually it has 15 times more potassium as most sports drinks, which helps keep my calf cramps at bay. You'd think coconut water would be sweet, but it's not. It actually does very well with my stomach. I've been using coconut water as my sports drink for the past few months and have not experienced any GI problems or calf cramps. If you decide to give it a try, be sure to get 100% coconut water, not milk.

• Sports gels are a great source of carbs during an endurance race, but if you're drinking a sports drink and ingesting sports gels you could overload your body on simple carbs causing GI distress. Experiment with the right combination of sports drink and sports gels during your training runs. When I take a gel on a run, I make sure to wash it down with water not a sports drink.

• After about an hour of running, it's a good idea to switch from water to drinking a sports drink for two main reasons—resupplying your glycogen stores with the carbs provided in sports drinks and resupplying lost electrolytes (sodium, potassium, etc.). Sodium is lost through sweating and sodium is a key element in hydration. It's needed to help your body absorb the fluids you're ingesting. Ever had that sloshing feeling in your stomach? It's most likely due to lack of sodium. The fluids just sit in your stomach because there's not enough sodium to help your body absorb the fluids. This lack of sodium and dehydration can slow the emptying of your stomach which can cause GI distress. Be careful, though, if you're properly hydrated and your sodium levels are fine, then taking in too much sodium can lead to nausea and vomiting.

• Over-the-counter medications can also be helpful. If you're pone to diarrhea while running, taking something like Imodium before the run, may offer some relief. Some runners even carry it with them and take it while on the run to prevent the "runs." Best to check out this course of action with your doctor, especially if you're taking other medications.

• Carb-loading usually begins three days prior to the big race. Best course of action is to eat your high-fiber more complex carbs on the first day, weaning off to more simple carbs on days 2 and 3. This will provide time for the high-fiber foods to pass through your system. The simple carbs on days 2 and 3 will help keep your glycogen stores topped off until race time. Be careful that the simple carb foods aren't high-fat foods, that might come back to bite you in the race too!

• For many runners, caffeine provides a great boost before a run. For other runners, it may provide the wrong kind of "boost." Caffeine is a stimulant which can cause peristalsis (automatic muscle contractions that occur through the digestive track to get food moving through your system). If caffeine easily sets peristalsis into play for you, then avoid caffeine before and during running.

• Anxiety can cause GI distress. A big race can be very stressful, especially if you've traveled to an unfamiliar city. If at all possible, arrive 2 days before the race so that you can better acclimate to your new surroundings. This will also allow you to pick up your race packet early—one less thing to worry about. Try bringing your own foods so you won't have to make any variances in eating from what you've done in your training. Also, try using various breathing techniques and/or yoga to help you de-stress prior to race time.

• The simplest rule for avoiding GI distress (but probably the most ignored) is to never try anything new (food or drink) on race day that you haven't used during your training. No matter how many enticing gels, sports drinks, cookies, pretzels, and candy you're offered on the course, if you didn't train with them, DON'T USE THEM!

Carb-Loading Made Easy

Information about the carb-loading phase of marathon training can often be conflicting and confusing. Make a copy of the Carb-Loading Made Easy info below and post it on your fridge. Refer to it as you get closer to your race date and then make sure you're following the tips beginning three days prior to race day. For more detailed information on carb-loading [click here].

Carb-Loading Made Easy!

• Complex Carbs (100% whole grain breads and pasta) should be ingested the 1st day, then transition to simple carbs during the 2nd day of carb-loading.)
• Avoid complex carbs on the 3rd day of carb-loading; stick mainly with simple carbs (but don't try anything new you haven't tried during your training).
• Raise the total percentage of daily carbs from 60-70% to 70-80% during the three carb-loading days. (Remember that your overall total calorie intake should remain about the same, so to increase the % of carbs, cut back a little on the protein % and fat %.)
• Bananas and salty pretzels eaten during your carb-load will ensure that you haven't depleted your sodium and potassium levels from the additional hydration during carb-loading.

• Last big meal should be 12-15hrs prior to the race start.
• Over hydration can be just as bad (if not worse) than dehydration because it can deplete vital electrolytes. Be sure to drink plenty of fluids during the carb-loading phase, but no need to drink excessive amounts.
• A light high-carb breakfast 2-3 hours before the race is wise and should consist of about 300 calories. (A little protein in fine, but stay away from the fat. Both take longer to digest and can make you feel sluggish during your run.)
• Don't be alarmed if you gain a few pounds. It's mostly water retention from the extra carbs. You'll sweat out the extra pounds during the race.

Injury Prevention: What Do the Experts Say?

As the weather warms up, many of you will be hitting the trails and road more frequently. Many of you will also begin your marathon training plans in prep for upcoming fall marathons. Sometimes when the weather's great and we're feeling good, we forget to take care to prevent injuries. Every year between 65 and 80% suffer some type of injury many of which can be prevented. Listed below are 15 tips from the "experts" to help keep running injuries at bay. The list doesn't include every injury-prevention tip or strategy but hopefully it will get you thinking about what you can do to keep yourself healthy this spring, summer, and fall.
1. “Warm up properly and then stretch. Run nice and easy for about 5-10 minutes, then stretch once you are warm and the muscles and joints are more pliable. Never stretch ‘cold.’”—Stew Smith, a graduate of the U.S. Naval Academy, a former Navy SEAL, host of Military.com Fitness Center , and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, and Maximum Fitness
2. “I do a lot of cross-training with other sports, including mountain biking and windsurfing, to strengthen all my muscle groups.” —Dean Karnazes, endurance runner and author of 50/50: Secrets I Learned Running 50 Marathons in 50 Days—and How You Too Can Achieve Super Endurance
3. “The lower extremities are the ‘working muscles’ for runners. They need to be emphasized, not ignored, and a stronger lower body means greater muscular endurance.” —Ken Leistner, Ph.D., strength coach
4. “The single best thing you can do to make your running easier and more enjoyable is to run regularly with a friend.” —Bill Rodgers, a four-time winner of the Boston and New York City marathons, former American record holder for the marathon
5. “Avoid running in extreme temperatures… drink lots of fluids and get your shades, hat and sunscreen on.” —Nick Grantham, known fitness presenter and writer with articles published in leading sports publications such as Triathlete's World, Men's Health and Men's Fitness including monthly columns in Sports Injury Bulletin and Maxim magazine.
6. "Many new runners are injured because they don't take the time to put together a safe running program" —Joanie Greggains, fitness expert and author of Fit Happens.
7. “Many running injuries are a result of overtraining: too much intensity, too many miles, too soon. It's important to go easy when adding mileage or intensity to your training. You shouldn't increase your weekly mileage by more than 10% each week.” —Christine Luff, fitness writer, avid runner, and running coach.
8. “Wearing the wrong type of running shoes for your foot and running style can lead to running injuries.” —Christine Luff, fitness writer, avid runner, and running coach.
9. “Sixty percent of a shoe's shock absorption is lost after 250-500 miles of use, so people who run up to ten miles per week should consider replacing their shoes every nine to 12 months.” —American Academy of Orthopaedic Surgeons
10. “Over-stretching or improper stretching can easily lead to injury…..it's always best to begin your run with 5 minutes of walking at a good steady pace. Follow that with 10 minutes of easy running before you begin to pick up the pace a little. By doing this, you will slowly stretch your muscles, ligaments, and tendons and will be preparing them for the impending run. Using this warm-up technique will greatly diminish the chance of injury.” —Ray Fauteux, fitness writer
11. “An obvious way to prevent injury, but worth stating. Busy roads with little room for pedestrians should be out. After all, how many joggers do you see paying the toll on the interstate? Similarly, extremely rough, trail-free terrain should also be avoided as it presents unsure and unsafe footing. Your best bet is a quiet road with steady gravel/dirt on its side—grass, in a best case scenario—or on sidewalks with good “give” for your feet. Avoid running for extended periods of time on hard cement or concrete, as this can lead to stress fractures and shin splints.” —Jon Rineman, fitness writer for Life123.com
12. “During hot weather, running should be scheduled in the early morning or evening hours, to avoid heat exhaustion. Do not run when pollution levels are high. Be sure to have adequate rest between training sessions.” —American Academy of Orthopaedic Surgeons
13. “Hard workouts include long runs, races, speedwork, hill repeats, and/or any other stressful workout. Do not run two hard workouts back to back. For example, if you complete a long run on Sunday, do not plan to go to the track to do a speedwork session on Monday. Similarly, if you run a 10K road-race on Saturday, avoid doing a long run on Sunday.” — Art Liberman, author/coach, creator of marathontraining.com
14. “With road races, people need to remember that they are running on concrete, a hard surface that requires the body to take a lot of pounding. It's more important than ever to wear a good shoe and sock combination to provide necessary cushioning.” — Joanie Greggains, fitness expert and author of Fit Happens.
15. “Perhaps the most important tip in preventing injuries is to do something if you feel things going wrong. Often runners ‘run through’ pain and this leads them to a point that a fairly minor injury ends up being a very serious one. If you are having pain, get in checked out by your doctor or a sports medicine doctor before it becomes a serious problem.” —Joe English, professional running and triathlon coach and a journalist

So, in a nutshell:
1) Wear the correct shoes and change them frequently
2) Increase mileage slowly
3) Warm-up and cool-down before and after running
4) Vary your running surfaces
5) Avoid hard workouts on consecutive days and add cross-training to your plan

A great resource for all runners' libraries is Joe Ellis' book Running Injury-Free . Also, check out the video clip below from eHow.com for a few running injury-prevention tips.

How to Prevent Running Injuries -- powered by eHow.com

BRRRR!

Well it was inevitable. The first really cold run of the season hit last Saturday with the temp hovering around 20°. Actually wasn't too bad, once we got going. With the cold comes a whole different set of running concerns. Check out these cold weather running tips by Christine Luff from About.com: Running & Jogging

1. Watch for Frostbite
On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area. If numbness continues, seek emergency care.
2. Pay Attention to Temperature and Wind Chill
If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, hit the treadmill instead.
3. Protect Your Hands and Feet
As much as 30% of your body heat escapes through your hands and feet. On mild days, wear gloves that wick moisture away. Mittens are a better choice on colder days because your fingers will share their body heat. You can also tuck disposable heat packets into your mittens. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.
4. Dress in Layers
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.
5. Check With Your MD
Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising outdoors.
6. Avoid Overdressing
You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. A good rule of thumb: Dress as if it's 20 degrees warmer outside than it really is.
7. Don't Forget Your Head
About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.
8. Get Some Shades
The glare from snow can cause snow blindness, so wear sunglasses (polarized lenses are best) to avoid this problem.
9. Don't Stay in Wet Clothes
If you get wet from rain, snow, or sweat in cold temperatures, you're at an increased risk for hypothermia, a lowering of your body temperature. If you're wet, change your clothes and get to warm shelter as quickly as possible. If you suspect hypothermia -- characterized by intense shivering, loss of coordination, slurred speech, and fatigue -- get emergency treatment immediately.
10. Stay Hydrated
Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your run.
11. Remember Sunscreen
Sunburn is still possible in the winter because the snow reflects the sun's rays. Protect your lips with lip balm, too.
12. Take it Easy When It's Frigid
You're at greater risk for a pulled muscle when running in the cold, so warm up slowly and run easy on very cold days. Save your tough workouts for milder days or indoors.
13. Be Visible
It's best to avoid running in the dark but, if you have to run at night, wear reflective gear and light-colored clothing. Dress in bright colors if you're running in the snow.
14. Run Into the Wind
If you head out into the wind, it will be at your back at the end of your workout, when you're sweaty and could catch a chill.