Running Room Inc.9750 47 Avenue, Edmonton, ABT6E 5P3www.runningroom.com | run@runningroom.com

173,500 printed monthly.520,500 readers monthly.

6c o n t e n t sr u n n i n g r o o m m a g a z i n e

Copyright 2004, Running Room Inc. All rights reserved. The informa-tion contained in this magazine may not be published, broadcast orotherwise distributed without prior written authority of RunningRoom Inc. Printed in Canada.

John Jr. and JasonStanton, NancyMcNeilly and Jasper thedog brave the frigidtemperatures at thisyear’s Resolution Run.

To download the magazine as a PDF, goto the Running Room web site atwww.runningroom.com and click onour magazine.

The Running Room is about buildingcommunities. The Running RoomMagazine is your magazine, with manyof the articles written by you. In additionto training tips, new products andinformative articles by running experts,there are articles on goal setting,motivation and inspirational success sto-ries about real people in communitiesacross America and Canada.

ON THE COVER

Editor > JOHN STANTON> jstanton@runningroom.com

Advertising > JASON STANTON> jason@runningroom.com > MIKE MENDZAT > mmendzat@runningroom.com

Copy Editors> LEE CRAIG & SHELAGH KUBISH

Design/Layout > NICOLE LATHE, LORENA FUNK,DRU STRATIY, SERENA STRAND,DYLAN ROGOWSKY

J A N U A R YF E B R U A R Y2 0 0 5

WHAT’S HAPPENING

HEALTH

INSPIRE

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6 NAMAO GRAND OPENING7 SASKATOON GRAND OPENING8 SANTA SHUFFLE9 RESOLUTION RUN12 YEAR OF THE WALKER

26 ACTIVE KIDS28 MASTER RUNNERS30 DIFFERENT ERGOGENIC AIDS

32 THE HARTWELL HALF34 BUDAPEST MARATHON35 MY RUNNING BREAKTHROUGH36 A RENEWED FOUNDATION38 HOW I WALKED TO BOSTON40 RUNNING: THE RIPPLE EFFECT42 MY 100TH LONG RUN44 RUNNING ON THE GREAT WALL OF CHINA46 RUNNING BATH48 MONTREAL MARATHON50 REAL,-BERLIN MARATHON52 THE GREAT WALK54 THOUGHTS OF A CRAZY RUNNER

*Pricing is subject to printing error.

TRAINING

} 14 YOGA YOUR RUNNING16 THE RUNNER’S SIDE STITCH18 WINTER RUNNING20 FASTER FUN22 THE GROUP RUN24 BASIC TRAINING

[ ] may 22, 2005blue nose international marathon

h a l i f a x , n s

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Every time you purchase “pink ribbon apparel” from your localrunning room, a portion of the sale is donated to the CanadianBreast Cancer Foundation, aiding in finding a cure.

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Entering a race has never been easier, faster or moresecure. Our online registration system allows youthe comfort and convenience of registering for yourfavourite event day or night from the comfort of youreasy chair. Visit the running room website to registeronline for your event. Confirmation is a click away.

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may 13-15, 2005mississauga marathon 2005m i s s i s s a u g a , o n

march 20, 2005around the bay road race

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may 26-29, 2005national capital race weekendo t t a w a , o n

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WHAT’S HAPPENING

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1 The River Rat Runners (LTR clinic) got together at their potluck breakfaston Saturday, November 13, the day before the 5 km Clear the Trails Eventin Moncton.

On the far right is Jean Paul Gallant who arrived on the morning of hiswedding day! He married Anne Richard that afternoon and ran the eventwith his group the next day. We were very impressed. His future broth-er-in-law Luc Richard (front row, extreme right) was also part of our clin-ic as was his future sister-in-law (could not come to the potluck as shehad to be with the bride!)

2

The Running Room donated 606 pounds of food to the London Food Bankfrom proceeds raised at the Gobbler Gallop. The donation was possiblebecause the race sponsor (Ted Velikonja) generously paid for the entireevent. This food was added to our 764 pounds of food that was raisedthe day of the event bringing our total to 1370 pounds of food. Our goalwas 1000 pounds!

3

Thomas Crosby and Dianne Diplock of the Kingsway Running Room pres-ent a cheque to William McIntyre of the Children’s Wish Foundation fromthe funds raised at the Dreams Come True Walk, which took place at thestore opening in September.

4 The winners happily receive their goods from the Resolution Run drawprizes at St. John’s Running Room. Left to Right: Noel O’Regan, Jill Kelly,Marcus Turner, Christiane Martin, Lloyd Dawe, Pete Soucy.

5Thea Jacobs, like many people, hopes to one day run the BostonMarathon. She shared her story with John Stanton during a recent call-in show on CBC radio. Thea faced an injury, which set her training backa few weeks. Unable to run the Regina Marathon, Thea, with the supportof her husband, ran the marathon solo—with no aid stations, no cheer-ing crowd, no finish line—a few weeks following the record-settingRegina Marathon. To add to the success John Stanton arranged forMarilyn Frazer, the Regina store manager, to present a Running Roommedal to Thea acknowledging her accomplishment.

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grand opening grand opening grand opening grand opening

>NAMAO, abThe Running Room has made its New Year’s Resolution for 2005. Thegoal is to bring the rewards of fitness to a wider cross-section ofCanadians. Twelve new stores are slated to open in communitiesacross North America, and there will be a big emphasis on walking.Running Room founder John Stanton has declared that 2005 will bethe “Year of the Walker.”

“The Running Room will always be a company founded by runners forrunners, and our team has spent the last 20 years promoting andexpanding the sport so that today it is one of the most popular recre-ational fitness activities in Canada,” John said. “But there is a wholegroup of people who choose not to run or simply love to walk and theyhave been largely ignored by retailers and at running events. We planto help walkers as we have helped runners.”

To kick off the “Year of the Walker,” the Running Room launchedAlberta’s first Walking Room on January 5 at the Namao Centre,9610-165 Avenue in Edmonton. Walking Rooms have already openedin Saskatoon and in Toronto.

The combination Walking Room/Running Room store at NamaoCentre will serve the people of northern Edmonton. Set in an extensiveshopping centre it is a just a few doors down from the local TimHortons, yet close to some great walking and running trails. Walk andrun club members will certainly enjoy the trek around Lake Beaumariswith its great paved paths that are lit year-round.

The store is also near the Edmonton Garrison, and the military com-munity was out in full force on opening night to run and walk as wellas witness the cheque presentation made in support of the Diane andIrving Kipnes Centre for Veterans. The cheque for $1,179.86 was theproceeds of last autumn’s Tanks and Tags charity run-walk coordinat-ed by the Running Room. When complete in 2005, the Centre will behome to 120 Canadian veterans who require continuing care. TheCapital Care Foundation is the coordinator of the project.

The opening night of the Namao Walking Room and Running Roomwas dedicated to the Children’s Wish Foundation. John hosted and leda charity walk to raise funds and awareness for the Alberta and NWTchapter of the foundation. Together we raised funds for this greatcharity that helps grant wishes to seriously ill children and their fam-ilies.

Bill Bonko, MLA for Edmonton–Decore, is an avid runner and athlete.Bill was in attendance to welcome the Walking Room/Running Roomto the area and to participate in the charity walk-run.

Thank you to Bill and everyone who came out for the Namao Centreopening and showed their support for walking and running. •

grand opening grand opening grand opening grand opening

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WHAT’S HAPPENING

Officially opened by Running Room founder John Stanton onThursday, December 9, the new Running Room/Walking Room com-bination store was welcomed to Saskatoon like family who had comehome for the holidays.

This is store #70 for the Running Room, and one of our most commonquestions asked during the opening days was, “What took you solong?” To make up for a long absence in Saskatoon, the city wasrewarded with one of North America’s first Walking Rooms.

The Walking Room will carry national brands like Nike, New Balance,Tilley, Saucony, Salomon as well as Walking Room’s own line of walk-ing packs, poles, socks, accessories and apparel. Other RunningRoom/Walking Room combination stores will begin opening acrossNorth America in 2005, and walking-specific products will begin to becarried in more Running Rooms.

“We want to do for walkers what we have been doing for years for run-ners, and that’s to provide not only the products they want but a placeto meet fellow walkers and to access knowledgeable advice on walk-ing,” John said. “We want to recognize fitness walking as a sport andas a lifestyle pursuit with tremendous health benefits. The beautifulthing about the combination store is that it is very inclusive and allowspeople at different fitness levels within a family or a group to work outtogether at the free practice nights.”

Thank you to the hundreds of people who visited the store over theopening days. Bev DuBois, Councillor for Ward 10, was on hand tobring greetings on behalf of the city of Saskatoon at the opening nightribbon-cutting ceremony. Murray Gross of the Saskatoon CabinetOffice represented Premier Lorne Calvert and the province ofSaskatchewan. Laura Small spoke on behalf of the Saskatoon andDistrict Chamber of Commerce. Captain Kristiana MacKenzie,Associate Director of Public Relations and Development for theSalvation Army in Saskatchewan, travelled from Regina to bring greet-ings and play a leading role in successfully introducing the SantaShuffle fun run and walk to Saskatoon.

While new to Saskatoon, the Santa Shuffle has grown into a holidaytradition in 30 communities across North America. Since the run wasintroduced in 1992 by the Salvation Army and the Running Room,Canadian families from Victoria, B.C., to St. John’s, Newfoundland,have embraced the Santa Shuffle as a meaningful way to enjoy a fam-ily outdoor winter activity while helping needy families in their com-

munity during the holidays. Saskatoon, being the community-mindedcity it is, rose to the occasion to support the new event.

The Saskatoon Running Room/Walking Room is located at 14A - 7Assiniboine Drive in Canarama Shopping Centre, just north of CircleDrive and Warman Road. If we were to judge this location on thepoints that runners and walkers tell us are important to them, we haveto say that the people coming to the Saskatoon store have it made.

• It has great running and walking routes: The store is just a short walkfrom the Saskatchewan river and the many incredible fitness trail sys-tems that run along it and over the city’s many great-looking bridges.Saskatoon has some of the most beautiful and extensive running trailsin the country.

• Coffee is the fuel of choice for most walkers and runners, and there’sa big Tim Hortons just a few steps from the store.

• There is loads of free parking within a few feet of the store. (While wecan walk or run for miles, we like to park within a few feet of the store’sfront door.)

• There are great people to share the trails with. You could not ask fornicer, friendlier or more fun-filled people to run and walk with thanthe people of Saskatoon.

Joanne Harpell has joined the Running Room as the manager inSaskatoon. An avid runner for 20 years, she has been involved inorganizing the CIBC Run for the Cure in Saskatoon. She credits aninspirational talk by John Stanton and the use of John’s training booksfor giving her the incentive and information she needed to completeher first marathon in 2000.

Meagan Wyatt is the assistant manager. Originally hailing fromCanwood, Saskatchewan, Meagan recently attained her bachelor’sdegree in Kinesiology and Health Studies at the University of Regina. Joanne and Meagan, along with an experienced and enthusiastic teamof staff runners and walkers, look forward to helping Saskatoon’s run-ners and walkers to meet their fitness and lifestyle goals at theRunning Room.

We would like to thank the people of Saskatoon and the surroundingcommunities for making the Saskatoon store opening one of the mostsuccessful in the company’s 20-year history. •

grand opening grand opening grand opening grand opening

>saskatoon, sk

grand opening grand opening grand opening grand opening

REGINA

PETERBOROUGH

MISSISSAUGA

KINGSWAY

CALGARY

MARKET SQUARE

EDMONTON

SUDBURY

WINNIPEG

MONCTON

BARRIE

KINGSTON

OUTREMONT

OTTAWA

VANCOUVER

WHITBY

santa shuffle 2004Over 250,000 runners and walkers across Canada raised over $250,000 for the Salvation Army's winter appeal!

Running Room and Salvation Army members teamed up to help get everyone into the holiday spirit. Running Santa'sbrought cheers and smiles to crowds across the country. There were more than a few elves, reindeers (or rein-dogs)complete with antlers taking part in the national event. Regardless of the weather conditions a great time was had byall. This event is always a great way to generate the holiday spirit for everyone taking part from ages 2-82. With thehelp of enthusiastic volunteers and Running Room running and walking clinic grads, everyone had a great time andfinished upright and smiling!

A special thanks to all the participants who made the Santa Shuffle a huge success across Canada.

For Santa Shuffle photo's visit our Running Room online gallery:http://www.runningroom.com/content/?id=1413

My favourite saying is “Whether you think you can, or whether youthink you can’t, you’re right.” I kept repeating this to myself as Iapproached my first 10K event, the Resolution Run held in Ottawaon December 31. As a late-comer to the world of organized fitnessat age 50, I was quite nervous about my ability to finish a 10K.

I took my first Running Room clinic—FWO Learn to Run—inJanuary 2002, and have participated in a few 5K events since then.Perpetually sore knees led me to the Bytown Walkers, a competi-tive race-walking group professionally coached by Roger Burrows.

Ottawa woke up on December 31 to rain, temperatures of 5C and50 km winds. I had decided that I would take part in any condi-tions except freezing rain, so I got in touch with my ResolutionRun partners Eliora and Linda, also members of the BytownWalkers, to confirm that they could count me in. Eliora shared mynervousness about the 10K, which was also her first; we looked toLinda, an experienced half-marathon runner, whose unwaveringencouragement and faith in our ability helped us decide to tacklethe Resolution Run.

We decided to meet an hour before start time, so that we could doRoger’s “Skill-based race warm-up” instructions that he had pre-pared for us. By that time the wind had calmed somewhat, the rainhad stopped, and the temperature was above the freezing mark sothe race route was wet but not icy. Who could ask for more? Wecompleted our warm-up with a few minutes to spare, and as welined up with the other participants, I felt the commitment kick in.“I can do this,” I said to myself. “I am going to do this.”

And I did. In retrospect, I know I started off too fast, but I soonfound my rhythm and settled in to enjoy myself. I could almosthear Roger’s voice urging me to find my rhythm and cruisingspeed—the one “you could do all day if you had to.” Thanks to theRunning Room volunteers, I never felt alone out there. It turnedout that Linda and Eliora were behind me, due to my too-fast start,but they caught up at about the 8.5K mark and overtook me. Iwalked a lot in the last kilometre but finished “upright and smil-ing.” Linda and Eliora, along with Phil from the Running Room,cheered me in and Eliora’s spouse Andrew was there with thecamera to record the moment. My time—unofficial—1 hour, 25minutes and something, just a little behind Linda and Eliora’s of1:24:12. And about six people behind me. Wow!!

If you had told me five years ago that I’d be spending New Year’sEve outside, in the cold, looking forward to a 10K race-walk, I’dhave laughed myself silly. Now I find I’m quietly grinning tomyself, because I did indeed spend what I hope will be the first ofmany New Year’s Eves doing just that. It’s a wonderful way to endthe year and re-commit to health and fitness goals for the NewYear. I am so grateful to those who have encouraged and support-ed me along the way, some of whom include Wendall Hughes ofPhytness Inc., who first motivated me to get serious about fitness,Roger Burrows of the Bytown Walkers, Dr. Norm Kobayashi atOrtho-Sport who has worked miracles on my knees, Phil and Colinand the staff at the Bank Street Running Room store, and Linda,Eliora and the other members of the Bytown Walkers. And ofcourse my spouse, Neville—whose wonderful dinners welcome mehome on Wednesday nights after race-walk practice.

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Ask the question, “Let’s go for a run,” and the first reaction isa guarded “How fast and how far do you want to go?”

Say, “Lets go for a walk,” and the usual reply is “Sure let’s doit.”

The Running Room’s gentle, yet progressive training and sup-port programs over the past 20 years have helped over500,000 people across the country to take up the great sportof running. Many runners start with a specific goal in mind.Often it is to drop a few pounds, deal with stress, or change ahabit like smoking, but generally they want to improve thequality of life. For many the added bonus is they expand theircircle of friends.

Some people find running too intensive to commence anexercise program or they tried it in the past only to becomeinjured or discouraged. Walking offers a great alternative torunning. Walking for some can also serve as an excellent pre-condition phase for a future runner. For many, they discoverthe joy and benefits of fitness walking and continue to walk,as it becomes their exercise of choice. Walking is attainablefor the vast majority of people and walkers are seldominjured. You can walk alone or walk in a group.

Our new combination Walking Room and Running Roomstores have captured the attention and helped awaken manynew aspiring athletes. Our new 5K, 10K, half marathon andmarathon walking clinics introduce many athletes to fitnesswalking. Walkers expressed the need to have a meeting placeof like-minded individuals interested in distance walking as away to exercise in a safe social environment. Walkers enjoyimproved health and well-being, better manage their weightand discover the joy of walking.

I know you can do it, or if you know of someone who is think-ing about becoming more athletic, get them to drop into theirlocal Running and Walking Room. We will help them discov-er their athletic abilities and re-discover play!

Runners and walkers of all ability levels are invited andencouraged to drop into any of our locations across Canada,on any Wednesday night or Sunday morning to join in for awalk or run. Join our group leaders and our groups for anenjoyable and inspirational group walk or run in your com-munity. Best of all, it’s free!

Stay running, stay walking, and above all stay having fun! •

THE RUNNINGROOM DECLARES

NEW WALK LONG SLEEVE

A breathable, moisture-wicking longsleeve with a Walk FIT-WEAR® logothat complements the contrast pan-els. Also has a reflective “W” on thefront and side of arm.

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NEW WALK FLEECE HALF ZIP

Mesh-lined arms make this the perfecttop for a walk in the brisk night air. Twofront zippers, 360-degree reflectivity.

WOMEN’S: TEA GREEN, SPIRIT BLUES–XXL | $69.99

MEN’S: SPORT BLUE, LATTEM–XXL | $69.99

CLINICSThe Running Room offers clinics to accomodate thosewho wish to walk. Whether your goal is 5K or amarathon, we’ve got you covered. Check our website forfurther details. WWW.RUNNINGROOM.COM

WALK 5K | WALK 10K | WALK FITNESS | WALKHALF MARATHON | WALK MARATHON

WALK PRACTICECome and join us at the Running Room for our weeklypractice runs/walks! We have practice runs/walks at allRunning Room locations on Wednesdays at 6:00pm andSundays at 8:30am (Wednesday times may vary depend-ing on location). Practice is open to all runners and walkers. Join us for the fun and motivation and it's free!

IS THE YEAR OF THEWALKER

2005APPAREL

BY JOHN STANTON

14

Last issue we talked about the importance of physical aware-ness—the more aware we are of our physical bodies, thestronger we become as runners. Mental awareness is equallyimportant. Being able to recognize negative mental habits iskey to improving not only our performance, but our level ofpleasure while running. Are you a procrastinator when itcomes to getting out the door for your runs? Do you findyourself questioning yourself when you’re not going as fast asyou hoped to? Do you notice the “negative voice” in yourhead that kicks in at about the three-quarter mark of everyrun or during your hill training?

As soon as we can pinpoint our mental weaknesses, we canstart to combat them. If you’re a procrastinator, find a men-tal trick to get you out the door—put on your running clotheslong before the scheduled time of your run and tell yourselfyou’ll just walk to the end of the street. Once you’re out thedoor, you know you’ll start running. If self-doubt kicks inwhen you compare yourself to others, try thinking about howfantastic it is that you’re running in the first place. If yournegative voice kicks in at the three-quarter mark or on hilltraining, start with some positive thinking or distract yourthoughts by daydreaming about something that makes youfeel good just before that mile or those hills. Many runnershave a phrase or a mantra that gets them through the toughmiles. Remember, negative thinking can greatly limit ourrunning ability. The more aware we become of our thoughtpatterns, the more we can resist negativity and the happierwe will be with our running. So, stay positive and run happythrough 2005!

Yogayour running

Mind Awareness

Single-Legged Bow Variation

Lie on your front, rest your forehead on the floor and extendyour left arm out along the floor. Bend your right knee andtake hold of the ankle or foot with the right hand. Allow theheel of the right foot to release towards the right sitting bone,keeping the knees as close together as possible. Try to avoidletting the right heel splay out to the side. Repeat on left side.

By keeping the hips aligned on the floor, this posture facili-tates a deep stretch of the quadriceps and also the hip flexors.

Benefits

If you feel any strain on the knee joint or find it difficult toreach the foot or ankle, roll over onto your left side and bringthe left knee forward to keep you balanced. Bring the rightheel towards the right buttock, take hold of the ankle andcome into the stretch sideways. Be sure to keep your hipsperpendicular to the mat—try to avoid rolling forward orback on the bottom hip. •

Modification

Yoga Posture

Annabel Griffiths is a runner and a yoga coach forathletes. She is co-owner of The OmZone, a well-ness company that also offers yoga workshops forrunners in the greater Toronto area. For more infor-mation contact info@theomzone.com.

by Annabel Griffiths

SIDE STITCH

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The liver has a larger right lobe, which may be why the diaphragmmoves more on the right and that generally the stitch pain is on theright side of the abdomen just under the ribcage.

How do you alleviate this problem? Run longer and slower. Take fre-quent walk breaks. Breathe more fully and try the yoga-style bellybreathing. Keep your breathing relaxed and rhythmic. Try counting into six and out to four while pursing your lips to make you exhale moreforcefully. Swimmer-style breathing keeps you more relaxed andrhythmic in your breathing and running.

Do some abdominal crunches—while improving your running formand posture they may just reduce the risk of the dreaded side stitch.

THRESHOLD OR TEMPO SESSIONS

During tempo sessions you are running at a steady pace, just hoveringover your lactate threshold. If you are wearing a monitor, it wouldshow that at this stage you are at about 85% of your maximum heartrate. It is the point at which speaking would be difficult but for a fewgrunted words. Do not be discouraged by these quality effort runs.Take a one-minute walk break every 10 minutes to get your breathingunder control. These sessions increase your lactate tolerance, yourcapacity to exercise with high levels of lactate in your blood. These ses-sions also improve your ability to run faster with the same energy.Tempo training also uses carbohydrates for energy rather than fat; itburns more calories because of the higher intensity. These are fun ses-

BY JOHN STANTON

THE RUNNER’S

sions. You improve your ability to run understress, build confidence and running econo-my. These tempo runs are an essential part ofyour running program. They are high qualityand require rest sessions for recovery. Trythem with a buddy or in a group environ-ment for some added fun.

WALK BREAKS WORKWalking breaks provide a great platform for

the runner to expand the distance of the longrun. The rest breaks every 10 minutes minimize the risk of injury, andthey allow an increase of about 10 percent per week to the long run,resulting in improved endurance capabilities of the runner.

Sports medicine professionals all encourage stretching. Stretchingyields supple muscles with improved range of motion. A fast, briskwalk break provides a gentle and specific stretch to the leg muscles,from the hip flexors through the hamstrings, quadriceps and downinto the calves and assorted muscles of the ankle and foot.

The combination of stress and rest is the foundation of any good train-ing program. The rest provides recovery and a rebuilding phase ofimprovement. Brisk walking breaks provide active rest. The runnerattempting to run continuously slows down near the end of the longrun. The walker/runner, on the other hand, is able to maintain thepace throughout the long run distance. Approaching our anaerobicthreshold, 85% of our maximum heart rate, our body starts producinglactic acid. Lactic acid production leaves us feeling heavy-legged witha queasy stomach. Lactic acid buildup is dissipated with run/walkcombinations.

In addition, walking breaks the long run distance into a series ofachievable goals, keeps things fun and provides an opportunity todrink water and consume a sports gel.

Walking breaks work! They are mandatory on long runs and optionalon short runs. •

Runners often experience a side stitch while running. The pain usually occurs just underthe ribs. The common problem may be related to food allergies, particularly to milk,or to gas or to eating just prior to running. Other causes can be running a longer dis-tance or running at a higher intensity than usual. The diaphragm is usually the sourceof the problem. The diaphragm is a muscle that separates the chest cavity from theabdomen. It moves up and down as the runner inhales and exhales. It is subject to acramp or stitch when it moves more and faster during exercise.

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1. Adjust the intensity of your workout. You burn extra calories to staywarm and to carry the additional clothing.

2. Up to 50% of body heat is lost through the head, so keep it covered.Wear a toque.

3. Warm up properly and start your runs at a comfortable pace andslowly build up the pace to a pace slower than your normal trainingpace.

4. Shorten your stride to improve your footing on icy roads.

5. Carry a couple of coins or your cell phone and carry cab fare.

6. “Wind chill” does not measure temperature. It measures the rate ofcooling. On a day with high wind chill, prepare for the wind.

7. Run into the wind for the first part of your run and with the wind onthe return portion.

8. When running alone, run a loop in case you need to cut the runshort.

9. On your first few runs on snow or ice, you may experience slightmuscle soreness in the lower legs. Your supporting muscles are work-ing harder to control your slipping.

10. Cover all exposed skin with clothing, Body Glide or petroleumjelly—the last two placed around your nose and cheeks can preventfrostbite. In a group check others for early signs of frostbite.

11. Be seen, wear reflective gear and run facing the traffic for visibili-ty.

12. Mittens are warmer than gloves.

13. Drink water on any run over 45 minutes.

14. Use a lip protector like Chapstick.

15. Gentlemen—wear a wind brief. Men and woman can wear a boxerbrief for added warmth.

16. Hand cream on the hands helps keep them warm and moisturizesthem.

17. Do speed work indoors on dry surfaces.

18. Be aware of hypothermia for both yourself and those running withyou. Hypothermia is a drop in your core body temperature. Signs ofhypothermia include incoherent slurred speech, clumsy fingers andpoor coordination. At the first sign, get to a warm dry place and seekmedical attention. You are more likely to experience difficulty on a wetand windy day.

19. Do not accelerate or decelerate quickly in the cold weather.

20. Change direction gradually to avoid slipping or pulling muscles thatare not properly warmed up.

21. Fear not, you will not freeze your lungs. The air is sufficientlywarmed by the body prior to entering the lungs. If you find the cold airuncomfortable, wear a scarf or balaclava to warm the air.

22. Wear Running Room cold-weather double layer thermostat socks.

winterr u n n i n gby john stanton

There is a special joy in being the first to make fresh footsteps in thesnow, so don’t pass up the excitement of a crisp sunny run through theearly morning or the delight of an evening run through the darkness aslarge snowflakes float through the stillness of the evening. Running inthe fresh snow can add a new element to your cross-training regime;bundle up, lighten up and enjoy your run or walk. It’s a fact those cold-winter days build character—the kind you can use in the late stages ofa long run. If you are ever feeling rough in the latter stage of a longrun, think back to the challenges you overcame during those long win-ter runs.