Running Into the New Year
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It’s time to get our running off to a good start

Now that the holidays are behind us, it’s time to get our running off to a good start for the New Year.  More than just a New Year’s resolution, starting off with some great running starts your whole year “off on the right foot” and gets you ready for the spring season just around the corner. 

Even though it is cold outside, there is no better way to wake up than with a cold morning run, as long as you are dressed right.  There are some who like to run in a singlet and shorts, even if it is 20 degrees outside.  If you are not one of those folks, here are some winter running tips, courtesy of MamasHealth.com:

1. Dress in layers.
• Dressing in layers will allow you to peel off or add layers as the temperature, wind, and other conditions change.
2. Choose a highly-breathable base layer.
• This is the layer of material that you wear closest to your skin. It should be made of a high-tech polyester that "wicks" sweat away from your body.
• Wicking material will wick sweat away and decrease the chances of a severe chilling effect if the temperature turns cooler and windier or if you slow down or have to walk.
3. Wear a looser, second layer of breathable material.
• The second layer should be made out of fleece.
• The second layer adds extra insulation between your base layer and your outer layer.
4. Wear an outer layer of breathable, wind-resistant, water-resistant material.
• Vents and zippers give you maximum comfort in a wide range of temperatures.
5. Wear a breathable hat that can be pulled over your ears.
• During cold weather, you lose up to fifty percent of body heat through your head.
• A breathable hat will decrease the amount of body heat lost.
6. Protect your ears and hands.
• Mittens keep hands warmer than gloves.
• Earmuffs and a hat that can be pulled over your ears are great tools to keep your ears warm.
7. Wear sunscreen
• It is important to wear sunscreen if it is snowing or there is snow on the ground.
8. Wear sunglasses
• Sunglasses will provide protection against snow glare and wind.
9. Wear reflective gear.
• Reflective gear will help you be seen by other pedestrians and motorists.
• This is extremely important if you run at dawn or dusk.
• Reflective gear can be worn on your torso, arms, legs, head and shoes.
10. Wear running shoes with good outsoles/treads.
• Winter roads are often slippery. Good outsoles will help you avoid slips and falls.
11. Bring a cellphone.
• If you fall or have an accident, you can call for help on your cell phone.
12. Wear socks made of synthetic fibers.
• Socks made of synthetic fibers will wick moisture away from your skin and help prevent blisters and athlete's foot.
13. Run to boost your immune system
• Running or cross training for thirty to ninety minutes a day, several days a week, increases the circulation of immune cells.
• Increased circulation of immune cells increases the protection your body has against germs and viruses.
14. Do not run on ice.

If you don’t like the cold, get a good treadmill and run inside when the temperature gets below a certain point.  A combination of indoor and outdoor running is a great way to keep you running in all weather through the winter.

Be sure to check out the GeorgiaRunner.com feature races for January.  There are some great local races to keep you motivated, like the Polar Bear Run that will celebrate its 26th year in 2010.

Happy New Year.  Happy Running.

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