Tips for Winter Running Safety

The cold, dark days of winter usually bring on a hibernation instinct in most of us, encouraging us to indulge in warm treats and cozy up under a mound of blankets. However, maintaining health and fitness requires that we continue to get regular exercise, no matter how much we’d rather be huddled up inside. If you’re a runner, or if you’re considering adding running to your fitness routine, the winter months can present special challenges. However, making a few adjustments will ensure that you can stay safe while enjoying this fantastic cardiovascular exercise no matter where you live. Here are a few things to keep in mind:

Dress in Layers

The most important consideration for winter running is to stay warm. However, you can’t just pile on a bunch of sweaters and expect that to be sufficient. No matter how cold you may feel when you start your run, your body will heat up and sweat, leading to clothes that are wet and cold. Your base layer should always be made of a moisture-wicking fabric that will draw sweat away from the body. Shirts and pants made of these fabrics are available at any running or exercise store. It is also recommended that you wear an insulating layer to keep you warm and a protective outer layer that is windproof and waterproof.

It is also important to protect your extremities while running. Be sure to wear gloves to protect your hands and moisture-wicking socks to keep your feet dry. Most importantly, remember to wear a warm hat. A lot of body heat escapes through your head, so wearing a cap or stocking will help keep your whole body warm.

Protect Your Lungs

Contrary to popular belief, running in cold weather is not bad for your lungs. You will not freeze your lungs or irritate them. However, if you find it harder to breathe in the colder months (attributable to your base level of fitness), simply cover your mouth with a scarf or ski mask. If you have a cold or some other chest or throat infection, cold air will aggravate these conditions. In such cases, it is better to stay inside until you are feeling better.

Watch Your Footing

Depending on where you live, the colder months are often accompanied by ice and snow, which can make for dangerous road conditions. You don’t need to buy special gear or running shoes to avoid these dangers. Simply watch your footing when you run, making sure that your path is well-lit and stable. Opt for cleared sidewalks, paved paths, and trails.

See and Be Seen

The winter months are often marked by a shorter days, meaning that you are more likely to be running in dim or dark conditions. Be sure to stay off the road when you are running, especially since cars will require a longer braking distance in the slippery conditions. Even when you are running on sidewalks or marked trails, be sure to wear reflective clothing and perhaps a headlamp to light your path.

Protect Your Skin

Finally, even though the days may be dreary and overcast, UV rays from the sun can still cause trouble for your skin. Wear a good sunscreen when you go out, as well as a lip balm with UV protection. You will protect your skin against harmful rays, as well as common winter skin problems such as drying and chapping.

Don’t let the dark, cold days of winter send you inside and neglecting your fitness routine. Making these adjustments for comfort and safety can allow you to enjoy exercise throughout even the most frigid months. After you’ve indulged in all the holiday treats, you’ll be happy you didn’t skimp on those weekly runs!

Bio:

Born and raised in North Carolina, Heather Green has worked as a fashion and beauty consultant as well as freelancing for various wedding, fashion, and health publications. She currently acts as the resident blogger for Online Nursing Degrees where she’s been researching online rn to msn programs as well as rn to bsn online.

This entry was written by scrawford, posted on November 11, 2011 at 8:54 pm, filed under Fitness, Life is Fitness, Santa Barbara and tagged Heather Green, Running, Scott Crawford, SOMA GET FIT, Winter. Leave a comment or view the discussion at the permalink.

Brooks Green Silence: Taking the Eco-Running Shoe to The Next Level

It has been argued that the greening of athletic shoes is often the most difficult because of all of the different components involved in creating a shoe.

That fact didn’t stop The Brooks Running Company who just released The Green Silence Running Shoe made from 75% post consumer materials and non-toxic soy-based dyes. In fact, the Green Silence uses less than half as many parts compared to a regular running shoe. The components are even biodegradable and whatever needs to be held together is done with water-based adhesives. Basically, when it comes to sustainability, this shoe has set the “Green Standard.”

All of these environmental strides are great, but only if the shoe really works. As you may know we’ve launched the We Run Green Campaign here on YDT as I train for the Los Angeles Marathon, so as a part of my training regimen I took these puppies out for a spin.

The first thing I noticed was how light weight the shoe felt; I use to think my Asics were pretty light, but they seem like clogs compared to these. I also enjoyed the breathability the shoe provided, keeping my feet cool and comfortable. There was plenty of cushion and support too, no different than my regular gear.

The verdict: Brooks achieved its goal of creating a shoe that “incorporates sustainability, without sacrificing performance.” I’m going to keep training in them and use them for the big day. After the 26.2 miles, I’ll let you know if I still like them.

There is just one request I have from a more stylistic perspective – more color selection please! Perhaps if I were part of the German national running team I might feel different, but red, yellow and black are not my favorite color combos.

You can purchase the Brooks Green Silence Online for $100.

Learn More: Check out Brooks’ commitment to the environment and what happens to the lifecycle of your shoe on its website.

Don’t forget, when you’re done with these or any athletic shoes, be sure to recycle them.

This entry was written by Soma Get Fit Guest Writer, posted on February 23, 2010 at 4:19 pm, filed under Green Lifestyle, Los Angeles, Products and tagged Eco, Green, Green Running Shoes, Running, Running Shoes, SOMA GET FIT, Tracy Hepler, Your Daily Thread. Leave a comment or view the discussion at the permalink.

A SOMA Experience Video: Edward Farwick

Check out our latest retreat experience video with our most recent Guest Edward Farwick. It will certainly get you wishing for a retreat of your own.

This entry was written by scrawford, posted on January 14, 2010 at 6:54 am, filed under Bodywork, Experiences, Fitness, Food, Green Lifestyle, Hiking, Life is Fitness, Lifestyle and Spa, Los Angeles, Meditation, Nutrition, Outdoors, Pilates, Press, Products, Retreats, Santa Barbara, Skin Care, Stand Up Paddle Surfing, Yoga and tagged beach, biking, Fitness, Hiking, Karen Keltner, Los Angeles, mountains, Outdoors, Retreats, Running, Santa Barbara, Scott Crawford, Skin Care, SOMA GET FIT. Leave a comment or view the discussion at the permalink.

‘eat -sleep- repeat’

By Angelica Lawrence

If you ask me to do something that I’ve never done before chances are

I’ll say yes, especially if it involves any kind of physical fitness.

So when asked to be a part of the 176 mile: Las Vegas Ragnar Relay; naturally I was
in, no questions asked. I should have asked questions….
We left Santa Barbara at 10 pm on a Thursday and drove to Longdale, NV. As the team of
11 eagerly awaited the start of our first runner, I sleepily thumbed through the course guide to see my legs of the race, runner #8: first leg 8.6 miles on an hill.
Thought: 1. 8 is such a good #!
Thought: 2. 8.6 miles I can do this in my sleep; I Start my day with a 5-7 mile run, go to 1 hour of
spin and then a little kickboxing or yoga to close out the day.
Thought: 3. At this point I’m 3 miles into my run; I have a side pain
and I’m coughing up dust. It’s at least 100 degrees out. I should
have known better to do a race with a slogan of ‘eat-sleep-
repeat’. Oh my god! It occurs to me, I have to run 2 more times…

Leg 20: I’m on deck for my second run; it’s only 3.6 miles on an incline at 4 am. Despite a slight off course detour ( I got lost, oops!) It was one of the best runs of my life.

Leg 28: Macie is sick I take her spot; 5.1 miles on a flat. Easy! I’m doing good, sore but good.

Leg …What leg is it? My last one! 3.1miles with a downhill start to a slight incline. I’m so tired! I have had no sleep all I’ve eaten is think thin bars and goldfish. I can’t decide which one I’m slowly Turning Into. I think a goldfish I have this organgie glow about me but it may just be a tan. My claves hurt my hip flexors are sore. Where’s the exchange? I yell to a girl bearing water to her BF. (my body knows 3 miles and this leg was more than 3 miles) “Like two more miles” she replies. OMG! I’m going to die…I push up the hill, thinking of all my spinners who get up at 6 am and come to my class and how hard they work. I say to myself ‘I’m strong’ and start to sprint towards my finish. Ironman here I come!?!

This entry was written by admin, posted on October 24, 2009 at 8:05 pm, filed under Experiences, Outdoors, Santa Barbara and tagged Angelica Lawrence, event, Running, SOMA GET FIT. Leave a comment or view the discussion at the permalink.