Running Tips

Appreciate the Shorter Runs on Cold Winter Days

Even devout distance runners sometimes have a hard time getting out the door during the coldest, darkest days of midwinter. In fact, these days can be a good time to give your joints a break and enjoy some short-distance running instead. If you live somewhere where your usual route gets icy, modify it for a shorter distance. And long runs are less appealing when you are bundled up in extra layers, so allow yourself to be content with a 4-5 mile run some days, instead of 6 or 7 miles.

So, don't discount short-distance runs in winter. You're still doing your body good, and your joints may thank you for the break. You'll still be in good shape to crank up the mileage while the milder weather arrives.

New Year, Old Model Shoes

The start of the new year can be a great time to stock up on last year's running shoes, if there was a model that really worked for you in the past year, take the time to pick up a few pairs as the new models come out. You will likely get last year's model at a reduced price, especially if you aren't fussy about the color.

If you're lucky, you might be able to get a whole new year's worth of shoes to keep in your closet and pull out as needed, without having to worry about whether they are the right style and fit.

Winter Gear Gets Better

Winter apparel for runners just keeps getting better. The options for tights, pants, and jackets with varying degrees of waterproofing, wind resistance, and breathability mean that there's something for everyone.

If you are in need of new gear this winter, check out the reviews of some of the latest products on runnersworld.com or roadrunnersports.com.

Remember, use the 20-degree rule. When you are out running, it will feel about 20 degrees warmer than the actual temperature. So, you might not really need the fleece-lined tights if you live where it rarely drops below freezing in winter.

But everyone had their own comfort level as far as winter running. You will see people out in shorts when it's 25 degrees, but I won't be one of them!

Say Yes to Cinnamon

Add some extra spice to your holiday cooking, and your running will reap the benefits.

Believe it or not, cinnamon is good for runners in several ways. First, it promotes blood circulation, which means more oxygen to your running muscles.

Second, cinnamon's anti-inflammatory properties can help reduce post-workout stiffness.

Some easy ways to add cinnamon to your diet:

-Sprinkle it on oatmeal.

-Sprinkle it on your toast or bagel.

-Sprinkle it on yogurt or add to a fruit smoothie.

-Are you a baker? Add extra cinnamon to recipes for pie, cookies, or other treats that call for it.

Enjoy good flavor and good running!

Night Running: Light Your Way With A Headlamp

If you ever run in the dark (which most of us do at least occasionally due to daylight savings) a running headlamp is a good investment. Even if you can see well enough to put one foot in front of the other, wearing a headlamp in the dawn or dusk hours helps cars, bikes, and even dog walkers see you better.

My recommendation: Petzl makes headlamps that work well for runners; they are lightwight and easy to wear over a mesh running cap in warm weather or a winter hat or earband when it's chilly. Check some out at www.petzl.com