Properly Preparing to Run Outside (Winter, Part II)

In our previous installment, we discussed how to dress for various winter temperature ranges. In this installment, we are going to continue on that theme and discuss eight do’s and don’ts of running outside in the winter.

1. One thing that we didn’t mention in the last installment is don’t forget to wear socks made of synthetic fibers that are designed to pull moisture away from your skin to help prevent blisters and athlete's foot. (Not a bad idea for all year round.)

2. Be sure to replenish your fluids during long runs in the winter. This can be easily forgotten due to the cold temperatures.

3. Don’t forget to apply skin protection such as sun block and skin moisturizers to skin that will be exposed to the harsh temperatures.

4. Slow down your warmup program and be sure to give it your full concentration.


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5. Wear sport specific running shoes to ensure your feet have the protection they need. As a side note, you should always be sure to replace your running shoes after every 350 to 450 miles to ensure you continue receiving optimum protection.

6. Be on the lookout for ice and be sure to avoid running on it.

7. Try to avoid doing speedwork in cold temperatures. You are risking injury. Instead, try to do mainly maintenance runs when temperatures are extreme.

8. As always, be careful running in low-light conditions because of road traffic, uneven pavement and also be aware of increased balance problems that can accompany running in limited visibility.

I hope this email has been informative for you! Don’t forget, more installments are on their way. In fact, you should be receiving your next email on “What It Means to Be a Tough Runner” shortly.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com




P.S. Find out everything you need to know to become a better – and injury-free – runner with the “How to Run Like a Deer Forever” book. Please check out http://www.runningtough.com/run_injury_free.html for more information.

P.P.S. Order this valuable book now for just $29.95 and you will also receive free: my “Running Workouts” special report, the “Secret Nutritional Keys to Maximize Your Running Performance” audiotape, and a free consultation with me. These free items are valued at $149.90. But you must hurry, this special offer won’t last much longer!

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Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.


This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Properly Preparing to Run Outside (Winter, Part I)

It's still cold here in the Midwest, we get some spring teaser days, but winter is far from over. If it's cold where you are, and you need to run outside, here are some tips to help you stay warm.

One quick, easy way to increase your level of running enjoyment is to be prepared for outside conditions. A general rule of thumb for running outside in the winter is to dress for a temperature that is 20 degrees warmer than what it actually is outside.

Here are additional dressing guidelines for various winter temperature ranges:

40 to 60 degrees – Wear one layer of clothing. For example, the layer could consist of a short-sleeve t-shirt, a long-sleeved t-shirt or a sweatshirt plus shorts.

20 to 39 degrees – Wear two layers of clothing. A bottom layer of light to moderately heavy tights made of any of the variety of synthetic fibers that are available and an upper layer of a long-sleeve t-shirt or light weight jacket. A hat and gloves should also be worn.

0 to 19 degrees – A hat is extremely important in this temperature range as a significant amount of body heat can be lost through the head if it is left uncovered. Gloves are also important. Generally, three layers of clothing should be worn.

I hope this installment has been informative for you! Don’t forget, more installments are on their way. In fact, you should be receiving your next installment on “Properly Preparing to Run Outside (Winter, Part II)” shortly.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. Looking to become a much better, and tougher, runner? The “How to Run Like a Deer Forever” Package can help. Here is what actual customers have to say about the package:

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Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988