Borrowing Inspiration

Looking for an inspiration to borrow for next year's training? Watch as 13-year old Mackenzie takes on America's oldest ultramarathon ... the JFK 50-miler.

The Process Of Endurance

It's almost here ... the brand new year of 2008. Almost time to close a chapter to a year full of memories and accomplishments, and open a new book full of promises and hope. For some time now I have been contemplating what my New Year's resolutions should be. And up until today, I've been ready to set forth on a fresh course of resolve and determination. That is, until I heard today's sermon at church and decided to take a slightly different route this year.

Traditionally, resolutions are known as the inspired intention of making a decision to act upon an action or course of action. In simpler terms, it is us setting our minds to do our best to accomplish something during the year to come, though usually without real firm conviction thrown in. Oh, we know we have good intentions to achieve the results we'd hoped for, but most times the list we create before (or sometimes after) the clock strikes midnight on December 31st ultimately sits pinned to our bulletin board amidst a medley of notes with hastily scrawled phone numbers, a cluttered calendar filled to capacity with handwritten events, a rare but prized photo of the kids actually hugging one another, and this month's list of pre-school and church activities. Believe it or not, about 80% of all New Year's resolutions will be broken by Jan 31st. Mainly because most involve daily committment to behavior modification, experts say.

Now, please do not assume I am speaking for all the resolution writers out there. I know there are many of you who commendably follow through on these with precision and merit. But for the rest of us humble action-seekers, I myself included, these seem to become only faded memories but a month or two into the year.

However, today I learned about the process of endurance. You see, endurance is a resulting factor of clearly defined goals. Just like running a marathon, the goal may be to finish the entire distance. But without endurance, you'll never reach the end. And goals, to me, are endeavors that need to be beyond intention. Pair them up and you have a better ability of focusing and achieving.

So just what is the modus operandi of endurance, and how can we use it in our normal and spiritual lives? Here are a few key things to remember about going the distance:

1. Struggle is normal: There's a good saying out there that if it wasn't difficult, it wouldn't be worth it. That's true. There is a "struggle" in most everything we do, from changing the oil in the car to finishing a marathon. But here's the shocker: it's normal and it's part of life. In I Peter 4:12-13 it says, "dear friends, don't be bewildered or surprised when you go through the fiery trials ahead, for this is no strange, unusual thing that is going to happen to you. Instead, be really glad-because these trials will make you partners with Christ in his suffering, and afterwards you will have the wonderful joy of sharing his glory in that coming day when it will be displayed."
   
   
2. Endurance requires focus: Here is where the 'clearly defined goals' part comes in. Focus is integral with achieving desired results. I mean, who wants to reach the big playoff game only to end up dropping the ball on a crucial play? We cannot lose sight of why we came, not for a moment. In Phillipians 3:12-16 we learn that focus is constantly required. (Vs 12) "but I keep working toward..." = focus. (vs 14) "strain to reach the end..." = again, focus. (Vs 16) "be sure to obey the truth we have already learned..." = once again, focus.
   
   
3. Endurance means never give up: This is ultimately where an endurance-fueled goal supercedes a resolution any day. Nobody wants to be a quitter, right? When you allow yourself to set goals with a desire (not just a resolution) to actually see the results, it doesn't matter if the going gets tough -- 'cause the tough have endurance to get going. 2 Corinthians 4:8-9 says, "We are pressed on every side by troubles, but we are not crushed and broken. We are perplexed, but we don't give up and quit. We are hunted down, but God never abandons us. We get knocked down, but we get up again and keep going." It's like that 80's song "Break My Stride" which goes something like, "ain't nothing gonna break my stride, nobody gonna slow me down, oh no, I got to keep on moving... " We need to keep moving, striving towards the goal, straining to reach the end of the race and receive the prize for which God is calling us for.
   

So, why have I decided to ditch the resolutions this year? Because I want something more substantial. I want to place my efforts, my endurance, into goals that touch not only my life but also those around me. I want to focus on decisions that go beyond the typical, that help to affirm Christ's position in my family.

A huge thanks to Pastor John for the message today. I really think I found some applications within my own life. Now, to the task of rewriting my resolutions to become goals of definition.

On Frozen Pond

Some of my best winter memories are from living up in 'da North' country of Minnesota, up near Duluth and Lake Superior. Those familiar with the territory may affectionately label this area as the "icebox" of the continental U.S. With good reason, as some of the coldest seasonal temperatures recorded have been captured in these upper regions. I'm sure our family experienced our fair share of them. I can remember quite a few nights huddled together around the wood burning stove in our little lakeside cottage home, car batteries frozen solid and the local roadways into town completely drifted over with snow. This was when a heavy blanket and a good supply of split wood really helped keep the mood warm ... literally.

One such north winter was full of especially memorable times. It was early December of my junior year of high school and I had just received a used 1980 Ford Fairmont Futura ... a two door, four-speed manual transmission, rear wheel drive beauty in a sporty two-toned blue and grey ... as my first official vehicle. Not only did it become my daily school transportation throughout the week, but it also served to ferry me to and from various youth group activities at our church some 15 miles away on weeknights and weekends. Additionally, it became the car of choice for various snowy outings by me and my friends. You see, since each of them had yet to score a car of their own, the Fairmont became our sole source of travel and winter-tainment.

On many a blustery snowy afternoon, my friends and I would load up in the Fairmont and cruise the frozen roadways in and around Cloquet, MN searching for the slickest and steepest roadways we could find. And there were plenty to be found. When one of daring proportions was located, we would proceed to challenge all laws of sensible driving habits, initially taught to us by our small town driver education class the past summer (interestingly, none of those films seemed to have a solid effect on any of us), and hold on tightly as we literally skated our way to the bottom of each hill. It was our Minnesotan version of "car hockey". Oh, many a laugh was had as we wildly careened out of control over glassy roadways and wooded lanes. Fortunately, we were blessed enough not to have encountered anything more than a friendly snow drift along our paths.

A much more tame escapade I remember involved the ice-road on the lake on which we resided. It had just finished a hard snow and a fresh layer 12-14 inches thick covered everything, including the winding backroads into the wooded area where our house was located. I happened to be spending the night at a friend's that weekend and learned the road home was virtually impassable. Rather than shack up an additional night or two while waiting for the roads to be plowed, I decided I'd try my luck the same way the local ice fishermen have always traveled during the winter ... by driving across the lake. You see, from our house perched on top of the hill, we had watched as dozens of snowmobiles and vehicles sped over the frozen surface daily. Knowing this was reasonably possible, my friend and I drove my Fairmont over to the local swimming area and entered the icy arena via the boat ramp. It was roughly a mile from there to the boat dock next to our house. Though travel on the ice was a little rough at first, as we neared the center of the lake our ride began to smooth out due to the constantly sweeping effect of the wind. Slowly we picked up speed, going ever faster and faster until we were soon pushing nearly 60mph. If you've never traveled on ice at this speed, let alone a lake of this proportion, it's an amazing experience. Noticing no traffic or obstacles ahead, and knowing a subtle trick my father had taught my brother and I while in a similar situation, I exclaimed to my buddy "hold on!" and simultaneously pulled the emergency brake and cranked the steering wheel fully over. In a split second, our forward momentum threw us into a frenzied spin of continuous 360° revolutions. With the speed we had been traveling, combined with the frictionless ice and powdered lakesnow the car kicked up along our corkscrew-like path, our icy commute instantly became a magnificent white-out to us inside the car. Faster and faster we spun, all the while laughing hysterically. After what seemed to be an eternity, our momentum slowly faded away and the snow that had been swirling around us now filtered down enough for us to notice we had traveled nearly a ¼ mile from the initial starting point of our rotation. With only a few hundred yards left to travel, we pulled in along side our moored dock and quietly parked the car, hoping my parents had not seen the harrowing spectacle from above. Oh, but what a ride!

Now, I feel the need to admit that the preceding incidents were likely attributed to my apparent apathetical lack of intelligent and rational driver/passenger safety. I was young back then and didn't have the full capacity to reason, as I do now in my more mature years. So I'll insert a quick note of caution here to my children, who will themselves receive their own driver licenses in approximately 10-12 short years: do not attempt to copy your father ... and if you do, do not let your mother or father find out until many, many years after. And to my shocked parents who might be reading this, I guess you had to learn of these shenanigans at some point.

Interestingly, there is an engaging television show now found on the History channel entitled Ice Road Truckers. It documents the unparalleled adventure of a virtually unknown occupation as extraordinary men haul vital supplies to diamond mines over frozen lakes in Canada's Northwest Territory that double as roads. Personally, I don't know if I could handle the type of dangerous conditions these guys do, however I can remember a time long ago when me and my trusted Fairmont traveled the "ice road" together one cold winter day ....

Santa's L'il Helper

Though I wish I had the gift of a little extra time to whip up a seasonal blog for my readers, I am finding I'm just too busy for a full-fledged entry at the moment. I'm currently finishing up a dozen work emails, wrapping a few last-minute gifts, preparing for our Christmas celebration with family in Illinois this weekend, three french hens, two turtle doves ... you get the picture. Though the next couple of days will be spent on hiatus eating Christmas goodies, catching up with friends and relatives, and traveling through the beautiful snowy countrysides of the Midwest, my thoughts will also be with you all.

However, before embarking on this journey I wanted to pass along a whimsical article about the magic and tradition of Christmas by Kristin Armstrong over at Runner's World. It really made me smile and chuckle as I read it this morning. It seems her son learned who really eats those cookies we leave for Santa. It also brought me to the realization that my time is ultimately coming ... you see, my kids are 3 and 5 yrs. I believe my intuitive daughter is already beginning to have an idea in mind, uff-da. Thanks for the advice by example, Kristin!

I'll hopefully catch up with you in a couple of days. I have some restful time off from work planned for next week and I intend to spend it by playing outside in the snow with my kids, planning a birthday celebration for my dreamy wife (Jan 1st!), and finishing up a well-intentioned blog on my New Year resolutions.

Until then, God bless and safe travels if you are out and about. And if you have a few extra moments to spare, run hard & run long.

Yule Blogging

Curiously, in the U.S. the yule log has also become a modern pop culture tradition in the form of a TV screen in one's home showing video of an actual yule log burning in a real fireplace. For those who aren't entirely up on cultural traditions, a yule log is a large log which is burned in the fireplace hearth as a part of traditional Yule or Christmas celebrations in some cultures. However, the intriguing fact is that for more than a generation, families in certain U.S. cities have warmed their holiday gatherings with "televised" yule logs. These videos are typically accompanied by Christmas music and actual crackling sounds of a real fire. Sounds like a warm idea, right?

Nowadays, this happens to be a very popular trend on DVDs, but it began on a whim in 1966 by Fred Thrower, former TV programming director for WPIX in New York City. Fred wanted to offer a yule log for the majority in New York City who had no real fireplace of their own. This televised event has been offered for several hours each year (on Christmas Eve and/or Christmas Day) as a video greeting card to viewers, and is currently syndicated across the U.S. And, due to popularity, many others have offered their own versions over the years on TV as well as on the internet.

Here, Slate Video briefly explores the history, and the online future, of the small-screen hearth.



So, if you're shopping for a convenient way to enjoy a nice, seasonal yule tide tradition, without the hassle of installing the fireplace, switch over to the "Yule Log" channel (is this even available on DirecTV?) or surf around online until you find that perfect mock-fireplace DVD. And settle down next to the Christmas tree for a warm, cozy little retreat.

A Christmas Story

During this time of year, our household seems to develop a minor obsession for all things Christmas. Christmas music playing, little Christmas villages for the kids to play with, endless varieties of baked Christmas goodies, and colorful Christmas decorations everywhere -- both indoor and out, all thanks to the unceasing efforts of my wonderful wife. But what I also enjoy are the Christmas movies. To me they are just as integral to setting the Christmas mood as everything else.

You can't beat those true classics ... Miracle on 34th Street, Irving Berlin's White Christmas, National Lampoon's Christmas Vacation, It's a Wonderful Life. Co'mon, you know you tear up a little just watching all of George Bailey's neighbors streaming into his house to give him their pocket change while belting out Auld Lang Syne. And what guy wouldn't relish the opportunity to decorate the exterior of his home as Clark Griswald so famously did with so many lights it would show up on Google's satellite map.

However, my all time hands-down favorite has to be A Christmas Story. Many consider it to have been the tribute of tributes to the original, traditional, one-hundred-percent, red-blooded, two-fisted, all-American Christmas. It was a campy humor hit then that still continues to be to this day. Besides, this classic has some great childhood memories for me for it was this movie my family saw during Christmas of '83 while visiting my sister and her husband in Dallas. I wasn't much older than Ralphie myself at the time, and the thought of an official Red Ryder carbine-action 200-shot range model BB rifle with compass in the stock under the tree (or something of vaguely similar boy-intrigued value that was sure to "shoot your eye out") was all I could dream of that season. I'm still reminded of the playfullness and the tomfoolery found throughout this movie, especially the scene as Ralphie's friend exhibits a moment of true dim-wittedness when he sticks his tongue to the playground's frozen flag pole after receiving the dreaded "triple-dog" dare. (I've been told one of my younger nephews performed this very stunt himself just this past week, after being goaded into it by his older brother … hmm, I wonder if they saw that movie at my house?)

For those of you who share an affection for A Christmas Story, interestingly the Christmas Story house has since been restored to its movie splendor and is now open year round to the public for tours. In fact, I've heard if you happen to drive by on a cold winter's night, you may notice a curious leg-shaped lamp in the front window.

In all, I've enjoyed this sentimental masterpiece and how it has provided a nostalgic and innocent peek back into a past when kids wouldn't spend countless hours in front of the television or playing video games, but rather would curl up with a couple of good books or daydream of their heroes while listening as the evening's radio drama unfolded. Though I never experienced some of these long-ago traditions myself, my parents have told us countless tales over the years of wonderful times like these when families shared heartwarming traditions of simple moments spent together. It is my Christmas wish that I share those same memories with my children; something I hope they will treasure and share with their own some day themselves.

Oh, I have watched A Christmas Story, along with countless other memorable classics in my collection, multiple times already this season. But what I really cherish are those moments when my kids nestle up on the couch with me to join in yet another showing. Lest I forget that big ol' fashioned bowl of popcorn, they'll remind me rather quick! And many times we'll get a few good, hearty laughs together, and still other times they'll just drift off during the movie and fall asleep in my arms. Yeah, those are the memories I'll enjoy for many years to come.

You see, nothing beats that warm feeling that the holiday and the birth of Jesus our Savior brings. So be sure to create your own Christmas story with your family this year, and enjoy this wonderful season of memories-to-be-made. Oh, and be sure to drink your Ovaltine.

Here's my online gift to you, set to the seasonal music from Trans-Siberian Orchestra (my wife just loves them) ... enjoy!

Running To Make A Difference

Anne Mahlum, Founder and President of Back on My Feet (BOMF), would pass by a homeless shelter every morning on her daily run and began to develop a rapport with the men outside on the corner. What started out as waves and smiles from a distance became more intimate as the developed a comfort level with one another. And one morning, a simple idea stopped her in her tracks. With a call to the shelter and the astounding support from the community, Philadelphia Runner and the media, Philadelphia's first Homeless Running Club was well, up and running.

Established in July 2007, Back on My Feet is a strategic and unique program that uses running to teach critical work and life skills -- such as discipline, respect, leadership, and goal-setting -- to homeless individuals living within the City of Philadelphia.

"Running is such a beautiful metaphor for life,” said Anne Mahlum. “Life is about choosing different roads and our program teaches the importance of choosing roads filled with opportunity, hope and happiness.”

Back on My Feet envisions a community where all members have the support and motivation required to move towards self –sufficiency. Every major city has a homeless problem and while providing food and shelter are important basic needs, something is missing. Back on My Feet is a strategic and creative program that uses running to teach important life skills, such as discipline, respect, leadership, and goal-setting.

If running is your passion, share it with someone. There are multitudes of ways you can pass along the gift of running this season. Whether it be by encouraging someone to go for a run with you, by setting up a simple 5K race in your own neighborhood, or possibly by following Anne's example and using running to teach self-respect and hope. Remember, we as runners can make a difference.

Spirit Of The Marathon

The marathon ... arguably the toughest long-distance event an average runner can face. Born from the legend of Pheidippides, a Greek soldier, who was sent from the town of Marathon to Athens to announce that the Persians had been defeated in the Battle of Marathon in the first century AD, it has long been recognized an Olympic event since the modern games were founded.

In more recent times, the sport has grown with immense popularity, with more than 800 marathons being organized annually worldwide. Each enticing literally hoards of determined runners with dreams of long-distance PRs and glory. The current world record time for men over the 42.195 kilometres (26 miles 385 yards)distance is 2 hours, 4 minutes and 26 seconds, was just recently set by Haile Gebrselassie of Ethiopia in the Berlin Marathon this same year on September 30, 2007. Truely, the marathon has come of age.

"Spirit of the Marathon", the first ever non-fiction feature film, captures the drama and essence of this famed 26.2 mile running event. Filmed on four continents, the movie brings together a diverse cast of amateur athletes and marathon luminaries, including that of Deena Kastor and Daniel Njenga. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports movie, Spirit of the Marathon is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

The following clip is a trailer of this upcoming inspirational movie, coming hopefully soon to a theatre near you.

Running On Ice, Ice, Baby

"I get no traction cause I'm running on ice,
It's taking me twice as long,
I get a bad reaction cause I'm running on ice,
Where did my life go wrong,

You've got to run, You've got to run, Running on ice,

Running on ice, Running on ice... "

— "Running On Ice", lyrics by Billy Joel

I feel the real tests of a runner's technique or ability come while encountering some of the toughest conditions, and winter has this habit of throwing some of the worst weather our way. Runners just need to learn to prepare and readily adapt to it. Easier said than done, it seems. It so happens that our area was hit with a nice, thick patch of icy rain this weekend. In some places, I heard it was an inch or more thick. In Minnesota, they call that "car-hockey" weather. While the ice-covered trees and fences all glistened like some classic Ansel Adams-like photograph, it was just enough to discourage most people's trips outdoors and keep families safely inside. Personally, I gladly postponed any thought of a mid-day run, instead enjoying a wonderful time inside of decorating the Christmas tree with my wife and cozying up to hot chocolate with the kids. Yeah, I know that running on ice-covered roads and sidewalks is practically unavoidable this time of year, but it just isn't an experience I particularly relish. And Saturday's weather made for a happy, comfortable little respite indoors … who could pass that up, right?

Now I'll easily admit, I enjoy a run in most all conditions. Give me heavy snow, driving rain, extreme heat, sub-artic cold, tropical monsoons … I appreciate them all. But icy sidewalks … well, that may be the only exception in my running playbook. I mean who really wants brave that treacherous icy obstacle course outside, where you literally have to claw and/or skate your way to the top of each and every hill? Sure, being able to do so successfully clearly demonstrates the utmost mastery and delicate combination of balance and timing, with a strange amount of luck tossed in for good measure. However, an icy failure surely brings about the real risk of slipping and falling, even spraining an ankle, or worse finding yourself literally skiing your way back down the hill towards a certain tailbone-cracking doom. But the fact remains, unless I want to resolve myself to an indoor season of life on the treadmill, I must tackle my fear of ice running.

Since I've apparently been in the mood for lists lately (see my recent posts — I'm slowly but painfully preparing for my New Year's resolutions), I thought I would try and formulate a better game plan to help increase my confidence of running on icy roads and sidewalks. Below are a few initial, random thoughts that came to mind as I traipsed over many an icy patch during my noon run in downtown Des Moines today. Interestingly enough, each potentially disasterous slip I avoided only solidified the list for me more. In fact, these tips could easily be used for snowy conditions as well.

1. Choose to run on snow instead — I will spend more time "off-roading" to help avoid those troublesome areas. Maybe this is where additional trail running can finally entice more interaction from me. Besides, getting off the sidewalks and running through the snow has its own benefits.
   


2. Stay wary of traffic — I will be careful and alert if conditions force me to run in the street. Deep snow may inevitably force me to share the roadway with the hoards of distracted holiday drivers, so I need to be mindful of running against traffic and constantly watch for vehicle intentions.
   


3. Shorten my running stride — I will try not to over-extend my body's ability to be stable by taking longer than necessary strides. Instead, I will decrease the distance of my footfalls to provide better self-control and reduce fatigue.
   


4. Run slower than I would in fair conditions — I will take my time while running on ice so that I may retain composure. This will help me to identify impending icy situations and more quickly determine a safer choice of route.
   


5. Be aware of my path, and where I am going — I will do my best to constantly stay focused on the route I've chosen. Conditions can change quickly, so I want to be sensible and alert enough to detect what dangers may be waiting ahead. This also goes hand in hand with having a plan and making it known.
   


6. Determine a better traction method — I will take time to research and possibly invest in better shoe traction options to improve my safety. Such as do-it-yourself screw shoes or store-bought trail shoes. I ran the recent LHF race in an old pair of Solomon XA Pro-2 shoes and they faired rather well through all the mud and rough terrain, but they can't obtain a solid grip on ice. However, I had noticed some Yaktrax Pro snow and ice shoe cleats at Scheel's recently, possibly a welcome Christmas addition to my winter running gear.

So, fellow winter ice and snow runners, have a little faith. This season doesn't need to force us to be a slave to months of treadmill-induced running. With a little wisdom and a bit of caution, we can hit the outdoors with assurance and poise; revealing all of the beauty this season has to offer. Run on with confidence.

Note: I'm well aware my wisdom of running is limited, so please feel free to leave a comment to this post if you have additional tips to share.

Tips For Winter Running

As I look outside, I see this weekend's icy mix already beginning to creep into the area. And to help me better prep for cold weather training soon to come, I've decided to tackle the concern of which seems to be on most runner's minds lately. That is how best to gear up for and survive a season of winter running. You see, when it's 20 degrees outside our common sense tells us to stay indoors where it's much more comfortable. But that doesn't get the job done.

Here are a few widely accepted recommendations to help your winter season be not only survivable, but actually enjoyable.

1. Have a plan and make it known - Most winter weather can produce treacherous conditions, which creates dangerous running routes. By letting someone know where you will be and for how long, you can be assured help is on the way if an accident occurs. Choose areas that are safe, well-lit, with low traffic. Along with it, bring some identification (personally, I run with a RoadID Wrist ID) and possibly a cell phone. If you choose to run in the dark, try running against the flow of traffic and wear light-colored clothing with reflective fabrics to be more easily seen.



2. Run with a friend - Though running alone has its own benefits, by running with a partner you'll have a built-in motivational source and have a chance to chat with someone along the way. This can also provide a certain level of accountability, otherwise known as the guilt-eliminator. Besides, it's safer to run in numbers.



3. Dress for the weather - Having the right apparel and layering makes all the difference in the world. Layering is the key to avoiding over or under dressing. A layer that blocks the wind, pants/tights and top that wick the moisture away from your skin and for the coldest of days a mid-layer that fits more loosely like fleece that insulates and moves the moisture from your base layer away from your skin. Your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and a few long sleeve shirts. Your body temperature increases as you run, so you don't need many layers in most winter conditions. Which correlates closely with the next tip ...



4. Don't dress too warmly - As all runners know, over-dressing is easy to do. However, over-dressing in winter conditions can increase the risk of overheating or excessive sweat. By dressing for 10-15 degrees warmer than outdoor conditions (typically for me, this is the wind-chill temp) your body temperature can maintain some level of consistency. Try remembering the basic technique of base layer, insulator layer, and outer layer. Each serve a purpose for avoiding perspiration while being breathable. Depending on the wind chill temperature, you may not always need all three layers. Usually, two of the three layers are sufficient but this becomes a personal decision. Also check out the chart below for possible frostbite concerns.



5. Begin your run into the wind - A great trick of winter running seems to be starting your route by running into the wind. Not only does this allow you to avoid being chilled by colder air blowing in your face after you've been sweating, but you'll finish with the wind at your back and possibly speed your time.



6. Warm up gradually - On very cold days, it’s a great idea to do some exercises or warm-ups prior to going outdoors. You may walk around the house, jog in place, do some jumping jacks or pushups, etc. The idea is to head out the door already warmed up (not sweating) so the first few minutes or miles are not spent trying to warm up in an already cold environment. Remember, the body’s defense mechanism when it’s cold is to pull blood from the extremities to your core to keep the body temperature regulated.



7. Hydrate yourself - Like all activities, and especially for longer runs, drink plenty of water before, during, and after your running workouts. If you become dehydrated, the body has a much harder time regulating temperature. You need to remember that your body still loses a lot of water even if you aren't sweating.
   
   
8. Be wary of uneven surfaces - In cold weather, your muscles typically will not react as quickly. This can increase your chances of muscle strains and other injuries when running in snow or icy conditions. If your route looks particularly hazardous, possibly opt for an easier course or try some cross-training until conditions improve.



9. Change up your routine - It's bad enough running during the colder months, but even more difficult to get that long run in if there's inclement weather or poor surface conditions. My suggestion: be prepared to adapt to a variety of cross-training methods as needed. Only run half the amount you would normally run, but then spend the other half on an indoor bike, weight training, or pull out those old exercise videos. Either way, you'll maintain your strength and cardiovascular endurance until the weather outside allows your normal routine.



10. Have fun - Running in colder weather, with snow and sometimes ice, can be rather tricky and cumbersome. But if you're wary of the risks, dress warmly, and make it a point to run safely, it's a whole new world out there to enjoy. I'll admit, winter is possibly my most favorite time of year to head outside to run. Not only am I tackling something many people wouldn't dare try, but I am able to experience the beauty and stillness that only this season can offer.

Enjoy the snow outside, and be safe.