FitSugar

You Asked: Burning Lungs From Running in the Cold

FitSugar — Thu, 19 Nov 2009 05:50:49 -0800

Hi Fit,
I recently started running outdoors and am really enjoying it. It's started to cool off, and breathing in the cold air really burns my throat and lungs when I jog. Is there anything that can be done to prevent this?
- Winter Runner

Ahhh, the cold weather is moving in, and I give you credit for continuing your outdoor runs even though the temps have dropped. Running in the crisp air can be so exhilarating to your body and your mind, but your lungs are another story. I have some ideas about how to make your respiratory system happier, though, so continue reading

Winterize Your Running: Aqua Jogger

FitSugar — Wed, 18 Feb 2009 10:00:00 -0800

Winter often means moving your workouts indoors, but if you run, that doesn't mean you need to be on a treadmill. You can run in deep water and take a load off your joints while burning up calories. Wearing an aqua jogger belt around your waist keeps you buoyant so your head and chest remain above water while you run in the deep end. Although running in water is a bit slower, you still burn about the same amount of calories as running on terra firma while strengthening your muscles, too. Like most workouts, running in water is most effective if you do intervals, mixing walking, jogging, and sprinting. Aqua Joggers are not cheap - they cost between $40 and $50 - but many pools and health clubs have them on hand for folks to borrow.

For a great workout and tips on running in water, check out A Cool New Way to Run.

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Winterize Your Running: Pre-Heat Your Sneakers

FitSugar — Tue, 27 Jan 2009 03:30:00 -0800

Running in cold weather can be extremely invigorating. As long as you plan ahead for icy terrain and frigid temps, you can avoid falling or getting frostbite. Your extremities are the first things to get cold, so for your hands, windproof running gloves are essential. To keep your feet warm, try this little tip.

Use your blow dryer to heat your sneakers with some hot air. Heat each shoe for 15 to 20 seconds, and immediately slip them on your feet. If you start your run with warm tootsies, they'll be more likely to stay that way once you're in cold temps. You can do this with your mittens or gloves too. Remember to use a blow dryer and not your own hot breath since it contains moisture. Once the moisture gets cold, it will freeze and so will your hands and feet.

Winterize Your Running: STABILicers and YakTrax

FitSugar — Mon, 19 Jan 2009 13:00:00 -0800

Kudos to all the runners out there who don't let Winter prevent them from continuing their outdoor runs. If you bundle up in the right gear, running in the cold can actually be really fun and invigorating. The one thing you have to worry about is snow and ice on the road or trail. If you don't want to ruin a pair of sneakers by adding screws to the soles, try this less permanent option.

You can purchase a pair of YakTrax Pros ($30) or STABILicers ($40). The YakTrax have rubberized bands that allow for more flexibility in your foot, so they offer more comfort and control. They're also cheaper but may not stay on your sneaker as well as the STABILicers. Whichever kind you choose, they're only meant for running on lightly snowy surfaces or if there's visible ice. They won't work on black ice, and if you prefer running in deeper snow, attach them to waterproof trail runners or running boots.

Winterize Your Running: Studded Sneakers

FitSugar — Thu, 08 Jan 2009 03:30:00 -0800

Icy roads and sidewalks are the Winter runner's nemesis. Slick surfaces translate into slips and falls, which can lead to injuries, so you need sneakers with added traction for slippery situations. Runner's World has created a cool and cheap solution: Screw Shoes. The concept is similar to studded tires for your car; the screws create little ice picks on the bottom of your running shoes. Check out the January issue of the mag, flip to page 50, and marathoner Matt Carpenter will explain how you can transform your favorite trail runners into studded sneakers in minutes with a few sheet metal screws.

Would any of you ever try making these studded sneaks?

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You Asked: My First Winter Running Outdoors

FitSugar — Fri, 19 Dec 2008 05:30:00 -0800

Dear Fit,
I've been running consistently, at least three times a week for a couple years now. I live where the Winters are cold and snowy, and last year I moved all my workouts and runs into a gym, but I really didn't love it. I decided that this year, I wouldn't let the cold stop me from continuing my outdoor runs. Can you give me some advice for dealing with the cold, snow, and ice?
- Not Afraid of the Cold Carla

First of all, good for you for staying motivated to run outside, even when Winter is in full force. I'm sure many readers can relate to feeling disgruntled about ending their runs outside. To hear some tips on how to deal with the cold conditions read more.

Wearing wicking clothes is a must, and be sure your gear blocks the wind. Avoid overdressing because you'll end up sweating, which will make you freeze.
Prevent frostbite by wearing gloves and slightly thicker socks. You'll also want to wear one of those face and neck masks to protect your cheeks and nose. You may look a little weird, but people already think you're crazy for running in the Winter, so who cares, right?
Wear sunglasses to protect your eyes from the sun's reflection on the snow.
If you prefer running in a few inches of snow (or don't have the option not to), spring for a pair of sporty waterproof boots, or racing snowshoes. Wear a pair of gaitors to keep your lower legs dry.
If you want to wear your sneakers, and there's only an inch of snow on the ground, you can attach a pair of YakTrax to the soles of your shoes to add traction. Get a set of the Yaktrax Pro ($30), since these are made for running.
After your run, get out of your wet clothes immediately. Staying in them can put you at risk for hypothermia (dangerously low body temperature).
Another important thing to keep in mind is that sometimes the conditions won't allow for a Winter run. If the temps drop in the single digits or below zero, or the ground is covered in ice or black ice, remember that it's OK to choose the treadmill. You don't want to risk injuring or overexerting yourself.

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Winterize Your Running: Warm Up Before Heading Out

FitSugar — Tue, 25 Nov 2008 10:00:00 -0800

In some places across the US, snow has fallen and temps are below the 30s. If you're still gung-ho about running outside, staying warm is a big concern. So before you head out the door, after you're all dressed, warm up inside for a few minutes. Don't do anything that will get you sweaty since that moisture will make you cold once you're outside. Just get your body temp to rise a little. Do some push-ups, jumping jacks, jog around your living room, or charge up and down the stairs. If you need some other ideas, check out this dynamic warmup that includes high-knee marching and heel walking. If you head outside and you're a little warm to begin with, your body will remain warm once it hits the cold air. Not only will you feel more like running, but warm muscles are less likely to tear.

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Winterize Your Running: Wicking Clothes Are a Must

FitSugar — Thu, 20 Nov 2008 13:00:00 -0800

Don't let the cold weather keep you from running. You just need the right gear to stay warm. And that gear should be made of wicking fabrics that pull sweat away from your skin. They help keep you dry and warm. Start the slideshow to see some of my faves.

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Winterize Your Running: Treadmill Tips

FitSugar — Tue, 11 Nov 2008 10:00:00 -0800

It is a common trend during late Autumn to start moving workouts indoors. Treadmills and spin classes are staples of Winter fitness. If layering up to brave the cold keeps you from running, then move your workout inside, but keep these tips in mind:

Ease into your treadmill runs. Don't expect to run as fast or as long on a treadmill as you did outside. Allow your body to get used to the treadmill's movement and surface. Start with shorter, slower runs and gradually increase time and speed until you're up to the level you were doing outside. Running on a treadmill is truly a repetitive action, since the surface never changes, and this is another reason to ramp up slowly.
Reconsider your sneaks. Trail runners were made for running outside on dirt paths and aren't exactly the best shoes for a treadmill or an indoor track surface. You may need to purchase another pair that's strictly for indoor use.

For other tips, read more.

If running on a treadmill aggravates your knees, opt for using an elliptical instead.
Remember that running on a treadmill with zero percent incline can give you shin splints, so set your treadmill to at least one percent incline.
Take advantage of the incline on the treadmill to simulate running up hills.
Some folks think running on a treadmill is easier, so make it more difficult by varying your speed. This kind of interval training will not only work your heart and lungs and strengthen your muscles, but those sprinting bursts help to burn more calories.

Taking short breaks from training can be beneficial, but the longer you wait, the harder it will be to get back into the swing of things. If you own a treadmill or elliptical, dust it off, get it out of your basement, or remove the laundry you have hanging from it and start running. If you don't own one, join a gym immediately so you can use their equipment or indoor track.

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Winterize Your Running: Breathe Through Your Nose

FitSugar — Mon, 17 Nov 2008 13:00:00 -0800

If running is your go-to exercise and you're trying to have a treadmill-free Winter, let me remind you about the importance of breathing through your nose.

Cold, Winter air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Because your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when you breathe cold air in through your mouth. Breathing through your nose not only filters out air impurities, but it helps to regulate body temperature as well. It also heats up the air, decreasing those asthma-like symptoms.

If nose breathing is difficult for you, start experimenting with it now before the temperatures drop to truly bitter degrees. Breathing through the nose, which I find challenging, helps you breathe more deeply and efficiently, which will ultimately help your running no matter the temperature. If you plan to run in cold temps and have yet to master nose breathing, Runner's World suggests wearing a bandanna over your nose and mouth to help trap the moisture of your breath and humidify the air before it reaches your lungs.

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