1. Running can be boring! Use music to spice it up! With all the iPod options and other MP3 players, you can listen to whatever music, or podcast, you like. Not only does this make the time go faster but it can keep you running at a more steady pace. Of course, make sure you can still hear the people and noises around you for safety.

2. Buy cheap wash cloths for wiping sweat. This will become important as the warmer weather arrives – get prepared. I’ve found great deals on 25 small, thin wash cloths at KMart and Target.

3. Get a Buff! This is the most versatile piece of “running” clothes that I own. I use it in winter and summer. Keeps my face and neck warm in the cold and keeps the sweat off in summer. Cool. Buff USA is at www.buffusa.com.

4. Get new shorts. You have got to feel comfortable when you run! Be sure to get running shorts that have a) a cotton liner so you don’t have to wear underwear under your shorts and, b) have at least a 3 1/2 inch inseam for good butt coverage!

5. Use a log to keep track of your progress. It’s really important to experience success with your running. Keeping track will help you with that. No matter how short the run, write it down; it brings you closer to your goal. the RunnerMom book has a great log in the back.

6. Trade off child care with a neighbor. If you have young children and are having trouble finding time to run/walk, work out a schedule with a neighbor to trade watching kids for about 30 min. You’ll both be thankful!

7. Run at the same time each time you run/walk. Creating a habit is a great way to ensure your success. Doing something at the same time will help get you into a routine. Remember, it takes about 2 weeks to establish a habit, so stick with it.

8. Finish your run, no matter what. Let’s say your goal is to run/walk 2 miles today. Be sure to complete the 2 miles. No matter how long it takes, or if you have to walk most of it. Again, this ensures a feeling of success.

9. Put your gear on early. Acting “as if” you are going to run will help you overcome the hesitation hurdle. When you get into your running clothes you are getting your head into the game.

10. Chew Gum. My throat gets really dry when I run and it’s annoying. I chew sugarless gum for the first 5 or so mins. of my run to keep my throat moist. It really works.

Here are some quick fix solutions to some common problems that come with running in the cold.

Problem: Throat gets really dry from the cold air.
Solution: Get a Buff or use a gator to cover your neck and mouth while running. This will make a tremendous difference. I prefer the Buff because it is lightweight. Get one at www.buffusa.com

Problem: Breathing is labored.
Solution: Try chewing gum while you run. This will add some moisture to your mouth and will help with your breathing.

Problem: Your legs get really cold.
Solution: Buy some heavyweight tights. You will need to go to a running store to find what your need. The tights found in general stores like Target are probably not warm enough. Look for polypropylene or other performance fabrics.

Problem: Toes are cold.
Solution: Get double layered socks. Many of the running socks these days are double layered. You can get various thickness as well. This will also help with preventing blisters.

Yikes, it’s getting cold out there. It’s time to review some great tips for cooler weather! I’ve got a few nitty gritty tips that you’ll only get from RunnerMom!

• Dress in layers. This is a good time to add cotton to your running wardrobe. A cotton tank or t-shirt would be a good choice for a first layer.
• Wear a cool weather but light weight jacket that covers your backside. Running jackets can be expensive. However, the fabric used and venting usually built in really makes a big difference. You will have it for a long time – they last forever – it’s worth the investment. A regular polyester rain jacket or wind jacket can get really hot and sweaty.
• Get some cheap cotton or other thin layer gloves. You can find these and sports stores. I sometimes get cheap ones in the kids section at Target.
• Wear a cap, or hat.
• If it’s under 50 degrees, wear your running tights not shorts. It’s important to keep your legs warm. You can find both thin and thick running tights. Get one of each for the colder weather.
• A secret tip from RunnerMom: you don’t need to wear underwear with your running tights. They are much more comfortable this way – which is another reason you want to find a jacket that covers your backside. Many running tights have a cotton lining. It may feel funny at first, but in the long run you will be more comfortable, promise.
• Get a Buff to wear around your neck. You can pull it up over your nose and mouth when you get cold. I LOVE this thing. It is so versatile. Sports or running stores may have them. Or buy on line at www.buffusa.com.
• Bring Kleenex with you – your nose will run.
• Chew gum while running/walking to keep your throat from getting dry.
• Warm up a bit before running. Either walk more before starting or do some stretching. Your muscles will be tighter when it’s cold out. Be good to them!
• Don’t wear heavy sweatpants – you’ll get too hot and they really are heavy!

These are just a few things to make the transition to cooler/cold weather a bit easier. And don’t forget to get into the spirit. Add some Christmas music to your iPod while running!! Let It Snow, Let It Snow, Let It Snow…

I hope everyone is having a good fall so far. This is a great time to run, enjoy it. It’s also a good time to think about spring races. Setting a goal now will help you get through the holidays in good shape. And to anyone out there who is running the New York Marathon this coming weekend – have a great race and good luck!

Happy Running,

Vickie Leff

ALWAYS have a goal, no matter how small.

Not only will this help you get out the door, but it will improve you mental ability to stick with it.

Make at least ONE part of our running/walking routine FUN!

For instance, run with music on; get some really cool shorts to wear; enjoy the time by yourself when you are out there.

Wear double layer socks to avoid blisters.

These do not have to be thick. Almost all the running socks out there are now double layer. It’s worth the extra money to buy socks specifically designed for running. Trust me!

Try a zip-off sports bra!

These are the best things since sliced bread. Several companies now make these – Moving Comfort, Champion. They offer support but are SO easy to get off – yeah!

Make a map of the various routes you plan to walk/run and put it on the fridge.

Measure the distance of several runs. A 1 mile. 3 mile, etc. run. You can set your odometer on your car to measure the exact mileage. Have a few options for yourself.

When buying running shorts, look for an inseam of at least 3 1/2 inches.

Unless you are 22 and 100 pounds, you are probably going to want some coverage on your backside. If you get shorts that have at least the 3 1/2 inseam you should be covered.

Check out last week’s RunnerMom tips.

NEVER do less than you set out to do.

This means you should be very realistic about your daily and overall goals. If you set out to run 2 miles, run the two miles, finish – no matter what. You don’t have to run the whole way, just do the mileage you set out to do. This is very important for your psyche and it will keep you moving forward. If you have trouble with the mileage you set out to do, revise and reduce! I want you to be and feel successful.

Shorten your stride when going up or down a hill.

Take smaller steps when going up or down a hill.This will help a lot with avoiding shin splints and fatigue.

Keep your eyes focused ahead of you – not down.

Focus on the lamppost way ahead of you, or a particular tree. The point is to look forward and not down. It will make the distance go faster for you. I don’t know the physics of how/why this works, but try it, you will be amazed.

Be Careful!

Don’t run through actual pain. Aches, stitches, temporary stuff is ok, pain is not.

Trust me, don’t be a hero. If you are experiencing pain, walk home and figure out the cause.

If you get dizzy – stop and walk immediately.

I’m no doctor (even though 15 years in oncology might qualify me! Ha,ha), but I know this from my own experience. Getting dizzy is usually a sign of dehydration. You need to stop and get water or a sports drink ASAP. The problem with continuing to run when you’re dizzy is that it will only get worse and you can fall or get nauseous. Throwing up is never fun!

ALWAYS wear your running shoes when you run! No exceptions.

You’re getting tired of me taking about the darn shoes…but it’s really important. Get running shoes and use them only for running. Don’t wear them when you garden or wash the floors.