Tips for Running in the Snow and Ice

Okay, I have a confession to make - I have been avoiding my training runs lately and swapping them for indoor cardio workouts because I just can't stand the cold anymore.  At the beginning of the winter running season, I was excited and eager to workout in the cold.  I felt pretty bad ass completing training runs while it was snowing.  Overcoming the wrath of mother nature made me feel other worldly at times.

I felt pretty bad ass running in 15 degree temperatures with a wind chill making it feel sub zero

See that face? Yeah, it was happy to be covered in snow.  Did I care that I was cold? Hell no! 



I. AM. SO. OVER. THE SNOW AND COLD!!  I have dreaded each and every time I head out the door.  I feel like I live in a constant state of cold.  Winter, you win!  Congratulations - you have single handedly managed to make me dread my runs.  You've made your point.  Now please, take a cue and be gone!

 

I suppose, however, that all of this snow, ice, and cold has taught me how to navigate my runs, even when mother nature is raining down her wrath.  I hope these tips for running in the snow, ice, and cold help!

 

The first thing I learned is to dress in layers, especially over the middle.  When you're running you're moving your legs and your arms so those tend to stay warmer.  But you're not (really) moving your middle.  I tended to get colder around my mid region so I invested in a vest.  My under armour face mask was a god send.  Nothing is worse than being nice and warm except for your face.  Not only does it sting, but the cold chaps and dries out your skin. 

 

Those are just the logistics.  Obviously you want to dress appropriately for the weather.  The thing that frustrated me the most, however, was the constant stopping and starting again.  Running in these elements means having to take some extra precautions.  So how does one run in the snow without injuring oneself?

 

First things first, you simply have to slow down and pay attention to your footing.  The first snow of the winter made for a really fun run.  The problem was the snow never really completely went away.  Between daily melting and re-freezing and subsequent storms, there seemed to be an ever present layer of snow and ice on the roads and sidewalks.  I thank all the vigilant drivers of the greater Reisterstown and Owings Mills area; too often I had to run on busy streets because the sidewalk simply was not an option.  While I like to work on my speed, I had to learn to slow down and really pay attention to my footing.  While I love ice skating, the thought of slipping through the streets and the possibility of colliding with a car didn't seem all that appealing!

 

The thing that I learned was the most important was a proper cool down and stretch.  Of course it is always to cool down and stretch after a run (or any exercise for that matter).  It gives your muscles and chance to recover and actually cool down and a steady pace.  I'm sure we've all experienced the chills after completing a race - going from running to a complete stop in the usual traffic across the finish line is torture on your muscles!  They go from working and generating heat as a byproduct of the energy they are expending to completely stopping heat and energy production.  To avoid hypothermia, it is crucial the you get inside and stretch to allow your muscles to cool at a steady pace.

 

That's it for now my friends!  At least we are now getting little glimpses of warmer days ahead - who knows, maybe all the snow will actually be gone by the first day of spring!

 

Until next time...

Christina

Mom, can we buy play-doh?

This morning, Eliana was watching some TV while I was enjoying a cup of coffee as the snow fell outside the warmth of the house.  Today seemed like the umpteenth time that my kids were home for the day on a school day.  While I love having them here, we're beginning to run out of new and exciting things to do and going a little stir crazy.  This winter has brought us so many snow days and delays that Eliana now wakes up each morning, comes into my room and says: "Mom, do I have school today?!" secretly hoping (although is it really such a secret?) that she, once again, doesn't have school.

The great thing about kids programming is all the commercials for toys, games, and other miscellaneous crap (said no mom ever!).  But this morning I had an idea.  When Eliana saw a commercial for play-doh, she asked if we could buy some.  Honestly, I dread the idea of play-doh.  I find it crumbled all over my house, dried into the carpet, on the couch, in between the tiles in my kitchen - despite my endless protests to please keep the play-doh on the designated cookie tray.  This happens, well, never!

I, however, had the bright idea that making our own play dough would be a fun snow day activity.  I'd done it before with Eliana; how hard could it be?!  The great thing about homemade play dough is that it takes a much longer time to dry out than the store bought stuff.  So I scoured my recipe box in search of the DIY play dough recipe Eliana brought home when she was in preschool.  This recipe is super easy and only requires ingredients that we all (for the most part) always keep in our kitchens. 

 

 

This recipe calls for:

 

- 2 cups flour

- 1/2 cup salt

- 2 Tbsp cream of tartar

- 2 Tbsp vegetable oil

- 1 1/2 cups boiling water

- food coloring

 

We doubled the recipe to make sure we had enough for all the colors of the rainbow!  Begin by combining the flour, salt, cream of tartar, and vegetable oil in a medium bowl.  Slowly (and carefully if little hands are helping!) add the boiling water.

 

 

Continue mixing the ingredients until they form a soft dough.  Be careful not to add too much water, otherwise the dough will become sticky.  Allow the dough to cool completely before adding color.

 

I separated our dough into six piles.  Be sure to wear gloves when adding to food coloring (otherwise your hands will look like rainbows - like mine!).  We made red, orange, yellow, green, blue, and purple play dough and had enough to fill six of the take and toss containers which I found in Target.

 

This was a fun, easy way to do something the kids could help with and then enjoy their efforts afterwards.  I realize that you may be thinking that this doesn't really fall within the scope of "health and wellness" but I disagree.  I am well because I am whole - I am not just an athlete, I have so many more titles, and one of them (personally, my favorite!) is Mom.  I love doing activities with my kids and that is one of the ways we stay fit as a family.  It was a little cold for my liking to do much playing outside, so we found a way to keep active inside!  We had fun making blueberry pancakes, cars, and even snowmen in honor of the snow day with our homemade play dough!  Best. Snow day. Ever!





 



Know Before you Go!

The moral of the story this weekend? Know before you go!  With my marathon quickly approaching, I have entered a period of taper.  For those of you that are unfamiliar with this, the idea is that you decrease mileage (or lessen the amount of whatever activity it is you're doing) to rest your muscles.  On race day you'll be loaded with energy and your muscles will be itching to get moving! 

This weekend I had set out to run 13 miles.  Yesterday morning I headed out to one of my favorite trails - the NCR trail in Hunt Valley.  When I got there, I was disappointed to find that it was a sheet of ice and snow.  I gave my run a mile hoping that the trail would clear; it didn't!  I know, I know, I normally push through no matter what the conditions, but this time I was more concerned with avoiding injury!

This morning I set out on a road run around my mom's.  I know the roads here, but am not as familiar with the general amount of miles on any given route.  Unfortunately for me, I hit 13 miles with about another 3 remaining until I made it home!  Oops! 

Had I mapped my run before heading out the door, I could have saved myself the 2 1/2 miles.

The 15 1/2 miles I ran allowed me a lot of time to reflect.  The tranquility that running brings is immense.  Running, tranquil?  I know - it doesn't seem like something that would be peaceful, but when it's just you and the open road, the tranquility is beyond compare. 

In just two short weeks I'll be turning 30!  It's hard to believe that I'll be entering my fourth decade here on earth.  The past year has been met with many challenges, tears of joy and of regret, overwhelming lows and outstanding triumphs.  Running has helped me gain the confidence to face my fears and overcome obstacles both personally and physically. 

I may have logged two more miles than I anticipated today, but those two miles are 18 extra minutes of reflection, 18 minutes of pushing the boundaries and limits and rising above fear and expectations.

In honor of Dr. Seuss' birthday, my challenge to you this week is to push yourself just a little bit further, rise above what is expected and push the limits.  You may be surprised at what you can learn about yourself! <3

Make it a lifestyle

I can't stress enough the importance of health and wellness being a lifestyle.  I hear all the time how people have started fad diets like Atkins or South Beach with the intent of just "losing the weight".  People want a quick way to shed pounds and then they'll go to eating "the right way."  This RARELY works and quite frankly isn't good for you!  I'm not a registered dietitian, so please don't take this is professional advice, but simply what has worked for me and what I've seen others fail at again and again. 

You have to make a choice - a choice to eat healthy, incorporate things into your life that make you more active, and things that make you feel whole.  Being healthy isn't about looking like the latest swimsuit cover model because let's face it, she probably doesn't even look that way! But it also isn't what a lot of companies and individuals are promoting as "the new healthy."  Why should it be acceptable to be overweight?  Why shouldn't we want to be healthier so that we can feel better, be more productive, and lead longer lives?  Yes, we should learn to love our bodies for all of their imperfections.  I'm healthy, but I also enjoy eating certain foods and drinking a good glass of wine at the end of the day.  Doing those things means I'm probably sacrificing that washboard stomach I'd like to have.  But I've made a choice.  I'm happy with the way that I look because I feel great, have tons of energy, and am taking care of my body, mind, and soul. 

Welcome!

This blog has been a dream of mine for a while - the concept of blogging is new to me; while I'm familiar with other's blogs I've never successfully managed one of my own.  This is going to be an exciting journey for us all! 

For those of you that know me, aside from being mommy to Eliana and Donovan, you probably know that I'm an avid runner, fitness enthusiast, and all around health nut.  I love all things health and wellness!  Many of you have asked me what I do, asked for running advice, and how I manage it all.  We're all busy - as a mom, student, and volunteer, I know how daunting all of that can be.  Not to mention the nearly daily workouts, preparing healthy meals for my family, and simply staying active with the kids.  Life can get pretty chaotic around here sometimes!  I get it! 

I've wanted to find a way to share my little secrets with all of you and I couldn't think of any better way.  I'll be posting workout tips, recipes, even sharing the highs and lows of my super fun, sometimes messy, but always beautiful life!

I hope you enjoy my blog - if there's ever a topic you want me to write about just let me know!  I hope you can all find inspiration on these pages to incorporate healthy habits into your lives.

Until next time...
Christina