Monday, December 30, 2013


Resolve: Make your Resolution to Run Last

Let's face it: simply making a resolution to board the 'Running Train' for the new year can be a bit lofty without having the right tools. Everyone can be gung-ho in their ambitions for a week or two, but here's some ideas to help make your running resolutions feel more like the routine you're hoping to adopt:

First, take a solid look at your goal. Is it realistic? It's important to strive for something you can truly visualize yourself doing. You're much more likely to stick to a goal that is attainable than an impossible one, especially in running where overly-zealous training can put you at risk for injury. Example: If you've never run before, and you'd like to start, best not resolve to run every single day in 2014.

Next question you should be asking yourself: Is it specific enough that I will be able to recognize my own compliance to my resolution? Quantify your goal in mileage, or attendance at group runs, or days per week, rather than making 'soft' resolutions like, "I want to run more." Run more than what?

Excellent. Now that you've got your goal, write it down. Somewhere you can see it all the time.

Next, talk about it. Tell strangers, neighbors, and especially the people who care about you who will supportively follow your progress. A lot of people keep their dreams to themselves because they're afraid of how people will see them if they don't succeed. Take the "What If's" out by making it real, putting it out there, and bask in the social circle of support that you've created for yourself on the way to victory.

Here's where we come in: Good Gear and Good People. Not only is proper gear practical for injury prevention and weather protection in cold winter months, it's motivating! Ask even the best of runners, they'll tell you a new pair of shoes, running jacket, heck, even some new socks can help get you pumped to head out the door!

If new socks aren't enough to tear you out of your warm comfy bed for a run, try adding the extra element of a social commitment. When you've got awesome people waiting on you, it's much tougher to hit snooze and roll over. Check out our Calendar of FREE Group Runs HERE if you're seeking said awesome people, and bring your friends to join the fun!

Granted, everyone may have a day where life happens, and the run you intended to do just doesn't happen. No need to beat yourself up over it or call it quits- just be intentional about blocking time for running into your life in the future, rather than trying to fit running in around life.

Friday, December 6, 2013

How to Avoid the Treadmill this Winter

Winter doesn't have to ruin running. Here are 5 tips to for a fun and frost-bite free season of training outdoors!

1. If it touches your skin, it should wick. Half the battle of winter running isn't staying warm, it's staying dry. Wearing a moisture-wicking base layer on every surface or your body is the first line of defense against
Father Winter.

2. Invest in at least one serious 'element-proof' jacket. A good wind-proof and water-repellent jacket is worth its weight in gold when it comes to those blustery days with chances of 'wintery precipitation'.

3. Accessorize. Your head, hands, and feet may account for a very small percentage of your overall body surface, but you'll still be turning back early from a run if any of these get too cold. A proper hat that covers the ears, a mask or balaclava for your face, wind-blocking gloves or mittens, and thick moisture-wicking socks are all musts. A bit of Dermatone on the cheeks and nose can help prevent frostbite and windburn. And for men, add wind-briefs to that list of essential accessories.

4. Take action- choose traction. Slippery conditions are not only frustrating, they can be dangerous too. Fight back with traction aids, such as Yaktrax, or check out a good pair of trail shoes to get some extra grip out there. Plus trail shoes provide a little extra warmth.

5. Respect your environment. A healthy attitude towards winter running can take you a long way. Be smart about where and when you run, light your path and wear proper visibility gear in low-light conditions. Also remember that uneven footing and all those extra layers of clothing will decrease your pace, but not your effort. Don't force it, think of it as strength-building!