10 Ways to Make Running in Cold Weather Safe and Enjoyable

Running is good for your wellness, but British temperatures can seriously put you off. Running around in all that rain and wind may seem like more of a threat than a treat to your wellbeing, but unless you can afford a treadmill or gym membership it’s your only fitness option. However, running in cold weather can actually be enjoyable, as long as you do it correctly. With that in mind, we spoke to marathon runner Lizzie Heiselt, and running expert at Sport Chalet Paul Smedley, for their tips on making winter running safe, comfortable, and enjoyable.

 

1. Change Your Warm Up: According to Heiselt, ‘Your body warms up at a slower pace in the cold, so take 10 extra minutes to do warm-up exercises indoors. Jumping jacks, walking lunges, and running in place will all work. By the time you get outside, you’ll already be sweating and ready to run.’

 

2. Rethink Your Shoes: ‘Not all running shoes are created equal,’ says Heiselt. ‘Winter conditions mean less mesh is more — more warmth, fewer frozen toes. Good winter running shoes will help keep the warmth in and the snow, sleet and slush out. Shoes made with GoreTex, such as the Brooks Women’s Ghost GTX have waterproof, breathable material that will help keep your feet warm and dry.’

 

3. Layer Up: Smedley suggests the following guidelines for layers:

• 30 degrees: two tops, one bottom.


• 10 to 20 degrees: two tops, two bottoms.


• 0 to 10 degrees: three tops, two bottoms.


• -10 to 0 degrees: three tops, two bottoms, gloves and one scarf wrapped around your mouth.


• -20 degrees: three tops, three bottoms, one extra pair of gloves and one scarf wrapped around your mouth

 

4. Conquer the Wind: Heiselt warns, ‘Winter winds can be fierce, so look for a jacket that will shield both wind and water like the Nike Women’s Shield Flash Jacket. This jacket has 62% more visibility than a normal reflective jacket to make sure you are not only warm and dry, but seen and on those dark, grey days.’

 

5. Cover Your Legs: ‘The best way to keep your legs going strong during cold weather is by covering them from hip to ankle,’ Heiselt asserts. ‘Running tights…are quick-drying and help trap the heat.’

 

6. Protect Your Hands: ‘Cold, chapped, and cracked hands are my biggest pet peeves of winter weather,’ notes Heiselt. ‘They can distract you from running your best. It’s worth investing in a good pair of gloves if it means you can still use your hands without pain for the rest of the day.’

 

7. Keep Your Head On: Heiselt explains, ‘Wrap your noggin with a hat that will stay secure and keep in the warmth because your head is super sensitive to cold temps.’

 

8. Shun Cotton Socks: Heiselt cautions, ‘Fear the cotton! Never wear cotton socks when running. Ever. Not in cold temperatures, not in hot. Cotton retains moisture, which can cause cold feet, blisters — and pain. Keep your feet warm and dry with a sock made of wicking fabric like SmartWool.’

 

9. Watch Your Step: ‘It’s okay to run in the snow as long as you are smart about it,’ Heiselt comments. ‘[Run] on the part of the path that’s most beaten down, or to take it slow and watch your step if you are the first one on the path. You may also want to think about wearing trail shoes for extra traction.’

 

10. Race the Winter Away: Heiselt advises, ‘Organised races provide motivation and excitement in what can be a dark, dreary time of year. Winter races often serve up hot chocolate along with camaraderie and happiness, and can be a great way to stay in shape and help the winter pass more quickly. Plus, many winter 5Ks are holiday themed, where dressing up is encouraged, so start looking for your best reindeer or elf running costume now!’

Categories: cold weather, cotton socks, feet warm, heiselt, nbsp, Running, running shoes, scarf wrapped, winter, winter running, workout clothing

First-Time Triathletes: Training Advice You Need To Know

Triathletes are becoming more and more popular as a sport, but if you’ve never attempted one before they can be a little daunting. There are a number of reasons why people get involved with triathlons, from enjoying the variety, wanting a new challenge or wanting to develop skills in a number of sports that they already have a basic level of skill in already. There’s plenty of time left to train for a triathlon, but where should you begin? There are a number of different things you can do to make your triathlon go that little bit more smoothly. Here are some tips to help you train more effectively, improve your confidence and help you get the most out of your training.

 

Go short before going long

One of the most famous triathlons in the world is the Ironman World Championships, which is an award-winning competition which consists of a 140.6 mile event in total – 2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running. This is more than any first-timer should attempt though. If you’re new to triathlons, you should begin with a shorter sprint-distance event (400 to 500 yards of swimming, 11 to 15 miles of cycling and just over 3 miles of running).

 

Stay close to home

For the first race, you need to take it easy so pick an event that’s close to home. This will reduce race-day stress and the hassle of being exhausted from travelling. You can also do some of your training workouts on the course, helping to increase your confidence when it comes to the big day. Anything that helps to improve your state of mind for race day is advisable, particularly when you’re new to this kind of race.

 

Just a swimsuit and goggles for the swim

If you don’t own a wetsuit or are inexperienced in open water swimming, you should select an event where you will not need a wetsuit such as one which takes place in a pool. If your event does require a wetsuit, you may be able to rent one from some retail stores. A good pair of goggles and a swimsuit made for lap swimming, not just for sunbathing, will help you with the swim portion of your event.

 

Your bike is fine

The bike you’re currently riding is just fine for training, whether it’s a road bike, a mountain bike or a hybrid. The majority of people complete their first triathlon on a borrowed bike – just make sure that the bike is a correct fit for you and that it’s in good working order. Make sure the tires are in good order and the cables aren’t frayed. Most races have a support motor vehicle (also known as sag support) following the race to pick up riders unable to complete the bike leg for one reason or another, but it is best that you know how to change a flat tire for training and race day, just in case.

 

You need running shoes

Unlike your bike, your shoes do need to be appropriate for the race – you need running shoes specifically. It’s advised that you go to a specialist sport store and have an expert help you pick out a good pair of running shoes so that you can get the right fit for your feet and gait when you walk. A proper fit is important for your race so that you’re not wearing anything too tight or loose when you’re running, so make sure that you spend some time choosing the right pair of running shoes for you.

Categories: bike, event, fitness, nbsp, Running, running shoes, Shoes, training, triathlon

How To Tell When You Need To Get New Running Shoes

Every runner should understand how important it is to keep their feet protected with high-quality running shoes in order to avoid injury. However, not every runner knows the signs that they need to pick up a new pair. These three tell-tale signs of wear are your cue to invest in a new pair of running shoes.

 

Track Your Mileage

Many runners track their mileage for personal reasons. Doing this can also help you know when it is time to replace your shoes. Most podiatrists recommend replacing running shoes every 400 to 600 miles, but this figure depends on a variety of different factors. According to Dr. Thomas Rambacher, every time you take a stride while running, the force is equal to three times that of your body weight. If your shoes are not absorbing the impact properly, you can experience foot, ankle, leg, and even hip injuries as a result. It is important to take your weight, stride, and speed into account, as well as the type of terrain you run on. A heavier person will naturally create more impact while running than a lighter individual. Thus, they would need to replace their shoes more frequently.

 

Inspect the Midsole

The midsole of a running shoe provides much-needed cushion to your feet, and protects the fragile bones in them from damage. If you take a look at the side of the midsole, you may notice a few wrinkles or lines, which are considered normal signs of wear. However, if there are many lines present, and overlapping ones, it is time to get new running shoes. Too many wrinkles and lines mean that your midsole is thoroughly worn and is no longer able to cushion your feet effectively.

 

Don’t Ignore Pain

Many runners ignore foot pain, assuming that it naturally occurs after a run. While this common belief does have some truth to it, your shoes also play a big role. If you are experiencing more discomfort than usual, your shoes may be the culprit. Try on different styles of running shoes, and compare the difference in how your feet feel to your old pair. If the support and level fo comfort is noticeable, it’s time to invest in a new pair of running shoes. A podiatrist can help you find the right type of shoes based on your arch, build, and other needs.

 

Every runner relies on their shoes to keep their feet protected. However, when your shoes are running low on life, you can be putting yourself at a higher risk of injury. Determine when you need to invest in new shoes with these strategies.

Categories: exercise, Feet, feet protected, fitness, pair, Running, running shoes, Shoes, time

Getting Started: 11 Running Tips for Beginners

Fitness can be a minefield, especially when you’re starting out. Before you lace up your first pair of running shoes, you’d think that there’d be nothing more to running wellness than throwing on your trainers and running, but that isn’t the case. There are hundreds of tips and tricks out there to get the most out of your performance, as well as guarding your wellbeing against injuries. However, before you go crazy trying to find them, you need look no further than below this paragraph! Here are the best tips we could find for running beginners:

 

1. Take up the challenge: According to runner and writer Dr. George Sheehan, ‘Everyone is an athlete. But some of us are training, and some of us are not.’ If you decide to take up running, actually get out there and run! Motivating yourself to do the first few runs is hard, but once you catch the bug it will get much easier to make yourself run.

 

2. Get the heart benefits: Aerobics pionner Dr. Kenneth Cooper notes, ‘Running eight to 15 miles per week significantly increases your aerobic capacity, and positively affects many of the coronary risk factors.’

 

3. Work on your minutes, not your miles: ‘The biggest mistake that new runners make is that they tend to think in mile increments – one mile, two miles, three miles,’ says Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach. ‘Beginning runners need to think in minutes, not miles.’

 

4. Wear good running shoes: ‘Spend at least $60,’ instructs John Hanc, author of The Essential Runner. ‘A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make.’ Ted Corbitt, ultrarunner and 1952 Olympic marathoner, adds, ‘Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.’

 

5. Let your body dictate your diet: Joan Samuelson, 1984 Olympic marathon champion, enthuses, ‘If you feel like eating, eat. Let your body tell you what it wants.’

 

6. Keep it loose: Exercise physiologist Dave Martin, PhD, advises, ‘When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.’

 

7. Every little helps: ‘So-called ‘junk miles’ – those slow miles done on easy days or during warm-ups – do count,’ asserts runner and coach Hal Higdon. ‘They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories.’

 

8. Learn from your mistakes: Sir Roger Bannister, the first man to break four minutes for the mile in 1954, recalls, ‘You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn’t run for five days before the sub-four.’

 

9. Don’t follow ALL the rules: ‘In training, don’t be afraid to be an oddball, eccentric, or extremist,’ Benji Durden, 1980 US Olympic marathoner, comments. ‘Only by daring to go against tradition can new ways of training be learned. The trick is recognising quickly when a new approach is counterproductive.’

 

10. Grab fast, low-fat fuel: ‘Energy bars are good portable food for runners,’ says sports nutritionist Liz Applegate, PhD. ‘Look for bars with four grams of fat or fewer per 230 calories. Fat slows down digestion.’

 

11. Get a goal and go for it: Bob Greene, personal trainer of Oprah Winfrey, explains, ‘I believe in using races as motivators. It’s hard to keep on an exercise programme if you don’t have a significant goal in sight.’

Categories: beginners, miles, nbsp, olympic marathon, olympic marathoner, Running, running shoes, Shoes, training

Top Running Tips To Improve Your Workout

Running – it’s something that seems so simple until you start doing it regularly and then it becomes slightly more tricky. The hardest part about running is that you need a lot of motivation and determination to keep up the pace, which some people find difficult to keep up when they’re on their own, putting one foot in front of the other time and time again. So what do you do to stay focused? You use the knowledge and wisdom of people who’ve been there and done it. Here are some of the best bits of advice from runners past and present who have battled the hardest parts of their own running workouts to provide worthy advice.

Aim for the minimum, then improve on it

Running between 8 and 15 miles each week significantly increases your aerobic capacity, meaning it has a positive effect on many of the coronary risk factors and can maintain the basic level of fitness each week. On the weeks where you’re short of time or don’t feel up to a full workout, this should be your basic level of running capability.

Be a minuteman

The most common mistake that runners make is that they think in mile increments, such as one mile, two miles, etc. But if you’re beginning as a runner, you should be thinking in terms of minutes, not miles. This makes it easier to build up slowly and can improve your ability far more effectively.

Wear the right sort of shoes

Running shoes aren’t an area to skimp on if you’re planning on running regularly and far. A good pair of running shoes should last you around 400 to 500 miles, and is one of the most vital purchases you’ll make in your running career as they stave off injury, support your feet and ankles, and ensure that you’re comfortable the whole journey.

Think big every time

On the same topic as previously mentioned, you should buy all of your running shoes slightly longer and wider than your bigger foot. You should also avoid pointed shoes. This will give your feet space to move and avoid any unnecessary foot pain.

Take the ‘talk test’

This basic ‘talk test’ basically means running at a pace comfortable enough that you can talk to your training partner easily, but not so easily that could converse for a long time without any worry. You should be suitably out of breath, but not hitting your max every time.

Listen to your body around mealtimes

If you’re hungry, you should be eating. You need to give your body what it wants, and when you’re working out a lot,you’ll be in need of sustenance. So listen to your body when it’s telling you that you need more food.

In fact, listen in general…

When you’re running, you should listen to your body – this means if you’re feeling tired or the burn is creeping up on you, ignore it and keep moving. But if you’re in pain, stop immediately.

Create your own creed

Your method should be simple – run slowly, run daily, drink moderately, and don’t overdo it at mealtimes. These simple mantras will keep you on the right track, both in terms of health and in terms of your running method.

Relax on the road

When you’re running, let your jaw bone hang loose and don’t hunch your shoulders up to your ears. Shake out your hands and arms to ensure that you don’t tense up – you need to stay relaxed at all times.

Categories: basic level, body, exercise, listen, method, Running, running shoes, Shoes, talk test, time

Outdoor Fitness: Tips on Exercising Safely

Some people just fare better with their exercise goals when they exercise outdoors rather than in a stuffy gym or their cramped living room. When they exercise outside, people reap the benefit of working out in the fresh air and having as much space as they need to tone their bodies.

 

However, when people make the decision to exercise outdoors, they may be advised to keep their safety and wellness in mind. By taking these suggestions, they can get the exercise they need to stay fit and remain safe during their workouts.

 

Wear Good Shoes for Running

Many people who choose to exercise outdoors often do so because they love to run. Running remains one of the best exercises that people can do to raise their heart rates and get their blood pumping. Even so, runners are encouraged to take their safety into consideration as they choose the best running shoes for this activity.

 

They are encouraged to choose athletic shoes that offer good ankle support, plenty of cushioning for the balls of their feet, and sturdy soles that are slip resistant and durable on all sorts of terrain. When they wear good running shoes, people can avoid falling down, twisting their ankles, and developing painful bone spurs in their feet when they exercise.

 

Watch Out for Danger while Walking

People who perhaps are not in the physical condition to run can enjoy a good cardio exercise by walking around the block in their neighborhood or around a local park. When people walk, they likewise raise their heart rates, lower their blood pressure, and trim their bodies with this beneficial exercise. However, as people walk around their favorite outdoor location, they are encouraged to watch out for dangers that could cause them to get hurt.

 

They should keep an eye out for tripping hazards like gravel on sidewalks, tree branches lying in their path, or loose dogs that could charge and bite them. If they plan on being out when the sun is setting, people are encouraged as well to wear light-colored clothing and carry a flashlight so they can see where they are walking.

 

Wear Helmets while Biking

Even as adults warn children to wear their helmets while biking, adults themselves are often remiss in taking their own advice. However, adults, just as children, are susceptible to head injuries if they should fall off their bikes. Rather than put their physical safety at such risk, adults should remember to put on their helmets prior to a bike ride and keep their helmets on for the duration of their exercising.

 

Along with their helmet, adults may also be reminded to wear padding on their knees and elbows. When they wear the proper safety gear, people can bike and enjoy this form of exercise without the worry of getting hurt.

 

Many people choose to work out their bodies in the great outdoors. When they want to stay safe and have an enjoyable exercise routine, they may do well to keep certain safety suggestions in mind.

 

 

Writer Melanie Fleury enjoys taking advantage of nice weather by moving her workouts outdoors. Having a family member that was injured while walking, she is very diligent in making sure she takes proper safety precautions. The blog at http://dgtucson.com/ offers information on injuries that can happen while outdoors and how to get legal help if someone is liable for your injury while exercising.

 

 

Photo Credit: http://www.flickr.com/photos/pigpilot/5726087526/

Categories: exercise outdoors, exercising nbsp, fitness, heart rates, nbsp nbsp, nbsp wear, Outdoor, people, people walk, proper safety, running shoes, safely

Run, Fatboy, Run: How to Go from Couch Potato to Runner

You see them everywhere; outside your office window, at the beach, driving the kids to school – runners. They’re toned, they’re focused, they’re a little bit cool but, most importantly of all, they could be you. Why sit there and loathe the beautiful runners out there, when you could be one of them. There are many health benefits to running; it’s free, burns more calories than any other mainstream exercise and you can do it anywhere. Plus, it can protect your wellbeing from a whole host of chronic illnesses, such as heart disease, type 2 diabetes and stroke. Moreover, it can raise your fitness levels and give your emotional wellness a boost – why wouldn’t you want to give it a try? Sure, at this point you may be more couch potato than fitness freak, but we’ve got a guide that can help you go from lazy to lithe in no time.

 

When you’re starting out, it’s important to visit your GP before you do anything, as your doctor can give you personalised advice if you’re recovering from injury, worried about an existing condition, or just a bit out of shape. If you’re an absolute beginner, you might want to try a few weeks of walking, so you can slowly and safely build up to doing more. Once you do start jogging or running, it’s a good idea to invest in a good pair of running shoes. Not only does wearing tired old trainers make running more uncomfortable – and therefore less appealing – but it also increases your risk of injury. Specialist running shops can assess your foot and find the right shoe for you in a vast world of different trainers, and it’s advised that you replace these every 300 miles or 482km, as the shoes’ shock absorbers weaken over time and increase you risk of injury.

 

It’s a good idea to plan your runs, working out the exact route and time you’re going to run for, and putting it in your diary. Life has a habit of getting in the way of the best of intentions, and fitness plans are the first thing to go when something else comes up. However, if you schedule in your run, and know exactly how long it’s going to take, it will be harder to let it slip your mind. Make sure this plan includes a gentle warm-up of at least five minutes, be it made up of quick walking, marching on the spot, knee lifts, side stepping or climbing stairs. You should keep your arms and shoulders relaxed when running, with your elbows bent. The best way to run is with an upright posture and a smooth running stride in which you strike the ground with the middle of your foot.

 

If you’re just starting out, walk for an amount of time that feels comfortable (anywhere from 10 to 30 minutes). If you can walk for 30 minutes easily, it’s time to include some running intervals of one to two minutes at a speed that feels comfortable. You should then increase the length of these running intervals until you can run for 30 minutes with ease. It’s recommended that adults (19+) do 150 minutes of physical activity every week, which means that five 30-minute runs can help you achieve your recommended fitness level. However, before you get to that stage, beginners should aim to get out twice a week, and you can build on this as your body adapts to the constant stimulus of training. Remember to keep things regular, as running twice a week, every week, is better than doing a lot one week, and then nothing for three. Happy running!

Categories: Couch Potato, feels comfortable, Getting Started, minutes, Running, running intervals, running shoes