Runner’s World December 2005
By Jeff Galloway
Q. I just started running this fall. How can I stay consistent
through the winter?
A. With the right clothing, a little planning, and flexibility,
you can maintain your running routine no matter what old man winter
has in store. Remember these three tips:
1) Invest in apparel made of technical fabrics (synthetic blends
including polyester, nylon, and Lycra) that trap enough body heat
to keep you warm, while releasing the excess and moving moisture
way from your skin.
2) Line up multiple running venues. Indoor options include treadmills,
indoor tracks or gyms that have running areas, and malls and stadiums
that allow running. For outdoor running, scope out bike paths that
are paved and maintained during winter and streets that are plowed
first (often around places like hospitals and schools).
3) Instead of being locked into a long run on a specific day each
week, remain flexible. When good weather is forecasted, be ready
to go. Also remember that a short is better than no run. Run for
15 minutes here, 20 minutes there as the weather permits.
Belt It Out
Tedium-Free Treadmill Runs
1. Musical Pick-Ups:
After an easy warm-up jog of five to 10 minutes, put on some high-energy
music for a little speed play. Alternate between faster segments
of running (but don't spring) during the chorus and slower segments
during the verse. Or string together a couple of short songs, running
to the beat of a faster song followed by slower one. After 15 to
20 minutes, cool down with an easy five-to 10-minute jog.
2. Guess The Time Or Distance:
After a five-to 10-minute warm-up, hit your regular training pace.
Then don't look at the treadmill time until you estimate that 60
seconds have passed. How close did you come? Take a short break
with some easy running and try again- this time running for two
or three minutes. Mix things up by running some segments at different
paces. You can also play the distance-guessing game. Most runners
learn to estimate both time and distance accurately when doing this
workout once a week. Make sure to cool down properly after 15 to
20 minutes of the quiz show.
The Excuse (And How To Beat It)
I never run from Thanksgiving to New Year’s. I think of it
as well deserved time off.
A regularly scheduled reduction in your running, every three to
six months, can help you stay motivated and injury-free. And the
busy weeks between turkey and champagne are ideal for some downtime.
But when you don’t run at all for longer than two weeks, it
becomes harder and harder to start again, whatever your resolution.
And extended stretches of inactivity coupled with festive eating
are bound to result in weight gain.
Even a minimal run every other day will help you burn off holiday
calories and add energy to your day, inspiring you to do more in
those months than you would normally do. Reducing the amount you
run per week may even motivate you to increase the quality of your
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