RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Photolibrary 1

TRAINING GUIDEr

1 BUDDY UP Running with someone even once a week can

help you get out the door, as it’s harder to blow off a run if you know that someone is waiting for you. And you don’t necessarily have to run. Making dates to lift weights at the gym or take a yoga or Pilates class can help you stay on track with these activities.

2 REMAIN VISIBLE When the days are short, it’s more likely

you’ll be running in the dark. Wear reflective, fluorescent gear. Use a headlamp or carry a flashlight so you can see where you’re going and drivers can see you.

3 FORGET ABOUT SPEED FOR A WHILE

Since snow and ice can make footing difficult, and tough to target goal paces, back off speed- work and use the winter to recharge. Add a new cross-training activity to your regimen; step up your strength training or yoga classes. When you do run, stick to an easy pace.

4 TAKE IT INSIDE Running on the treadmill doesn’t have to be

torture. Changing the speeds and the incline in a single workout will help fend off boredom. Most treadmills come with pre-programmed workouts that do the changing for you, so try those, too. (Check out our treadmill workouts on page 8.)

5 EAT WELL Studies have shown that chicken-noodle

soup has anti-inflammatory effects that ease symptoms of upper-respiratory-tract infections. Carrots provide beta-carotene, which boosts immunity, and onions and garlic have antibacterial properties. Yogurt and kefir contain probiotics that shorten and lessen the symptoms of upper-respiratory infections.

TRAINING PLAN INSIDE

FIVE WAYS TO ENJOY WINTER RUNNINGHow to boost your fitness, keep training on track, and beat those winter blahs

Winter Fitness SpecialTIPS, PLANS, AND STRATEGIES TO HELP YOU PLOW THROUGH THE SEASON

W intertime can be the most challenging time of the year for runners, and not just because of the weather. Aside

from the ice, slush, snow, and far-fewer hours of daylight to get those runs in, runners must negotiate the holidays and family time, which can interfere with workout time. Add in tempting foods, and it can be easy to let your training get completely off track. In this guide,you’ll find all the strategies you need to stay fit, trim, and motivated until spring, when daylight hours and temperatures are on your side once again. Look inside for great treadmill and strength-training workouts, tips on healthy eating, tipsfor running in and dressing for the cold, plus a winter maintenance training plan.

RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Illustration by Brian Stauffer 2

TRAINING GUIDE

WEEK M T W T F S S TOTAL

1 Rest/XT 6 miles easy Rest/XT1-mile warmup, 2 miles @

tempo pace, 1-mile cooldown5 miles easy Rest/XT 10 miles 25 miles

2 Rest/XT 6 miles easy Rest/XT2 x 1 mile @ 10-K pace w/

800-meter recovery6 miles easy Rest/XT 12 miles 27 miles

3 Rest/XT 5 miles easy Rest/XT1-mile warmup, 3 miles at race pace, 1-mile cooldown

5 miles easy Rest/XT 14 miles 29 miles

4 Rest/XT 6 miles easy Rest/XT1-mile warmup, 3 miles @

tempo pace, 1-mile cooldown5 miles easy Rest/XT 16 miles 32 miles

5 Rest/XT 6 miles easy Rest/XT2 x 1 mile @ 10-K pace w/ 800-meter recovery jog

5 miles easy Rest/XT 10 miles 24 miles

6 Rest/XT 5 miles easy Rest/XT1-mile warmup, 3 miles @ race pace, 1-mile cooldown

5 miles easy Rest/XT 12 miles 27 miles

WINTER MAINTENANCE PLAN Stay fit through the darkest days of the year

With the ice and snow making running outside treacherous, and the busy holiday season making working out at all im-possible many days, it’s easy to get off track during the win-ter, and find yourself on January 1 having to start all over to

get fit again. This plan will help you maintain a base of fitness through-out the winter, with regular doses of speedwork, strength training, and long runs. Stick to the plan, check off each day’s completed workout, and soon enough it’ll be spring.

IN PLACE OF AN EASY RUN, TRY THIS:SWIM LAPS If you haven’t swum in a while, you may be surprised how tired you feel after just a few laps. To help reduce fatigue and tap different muscle groups, alternate between freestyle, breaststroke, and backstroke.

RUN IN WATER Run against the water’s resistance in the deep end where you can’t touch. Try a flotation belt if you’re worried about staying upright. Run with a slight lean, and keep your gaze forward. Aim for 20 to 30 minutes.

SPIN EASY On a stationary bike, warm up for five minutes with easy pedaling, then go 20 minutes at an intensity that matches your easy-run pace. Cool down for five minutes.

SIMULATE RUNNING On the elliptical trainer, cruise for 30 minutes at a comfortable pace. Keep the effort no higher than 70 percent of your maximum heart rate. For variety, change the tempo and incline every three to four minutes.

IN PLACE OF A HARDER RUN, TRY THIS:CRANK IT IN THE POOL Do a pool fartlek. In the pool, warm up for five minutes, then “run” 6 x 2 minutes at a rate that feels like the same level of effort as your 5-K pace. Run easy for 60 seconds between each bout of hard work. Add a five-minute cooldown.

SPIN LIKE YOU MEAN IT On the stationary bike, do six to eight four-minute sprints, with a two-minute recovery. Or sprint for 15, 30, or 60 seconds, with a 30-second rest in between.

GO HARD (AND NO IMPACT) Try intervals on the elliptical. Warmup; do 8 to 10 x 2 minutes hard/2 minutes easy, then cool down. Keep your heart rate above 80 percent on the intervals.

Good AlternativesAdd these fun-but-effective cross-training sessions to your running routine

RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Getty Images 3

TRAINING GUIDE

STAY SAFE OUT THEREJeff Galloway’s tips on how to overcome common winter roadblocks

BE FLEXIBLE Winter is not the time to be rigid about when, where,

and how far you run. If you’re a morning runner, you may need to switch to lunchtime runs, when the air is the warmest and the sun is out; if you’re a trail runner, you may need to hit the well-lit roads or the treadmill. Stepping out of your comfort zone will ultimately help make you be more consistent in any season.

WARM UP PRERUN Before you head out the door, move around inside

enough to get the blood flowing without breaking a sweat. Run in place, walk up and down your stairs, use a jump rope, or do a few sun salutations.

GO EASY When the footing is uncertain because of snow or ice,

don’t worry about pace. Just keep the pace easy and focus on getting the miles covered and getting home safe.

WARM YOUR FEET To keep warmth in and slush out, run in shoes that

have fine-mesh uppers. If you have shoes with Gore-Tex

or water-resistant uppers, wear socks that wick away wetness but keep your feet warm.

TAKE IN FLUIDS Even when it’s cold, you still lose water through

sweating and respiration. So it’s important to stay hy-drated throughout the winter. Drink half your weight in ounces throughout the day (if you weigh 150 pounds, aim for 75 ounces of fluids per day).

HEAD INTO THE WIND Start your run into the wind and finish with it at

your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for 10 minutes, turning around to run with the wind at your back for five minutes, and repeating.

DEFROST Damp clothes increase heat loss. Postrun, change out

of your sweaty, damp clothes as soon as possible, and put on something dry. If you can’t take a hot shower right away, change into your cozy fleeces and sweats.

Make Winter Running FunRunning in the cold, wind, and snow can actually be enjoyable as long as you’re prepared for it. These strategies will help

Everything is covered with snow SOLUTION Look for snow that’s been packed down—it will provide better traction. Fresh powder can cover up ice patches. If the roads and sidewalks are sheets of ice, stay in.

I don’t know where to run SOLUTION Stable footing is the goal. Run on the street if it’s been plowed, provided that it’s safe from traffic, and watch out for areas that could have black ice. Run on the sidewalk if it’s clear of ice or slippery snow. Find a well-lit route, slow your pace, and make sure you’re familiar with areas of broken concrete.

My face and ears are going to freeze SOLUTION Balaclavas with holes for your nose and eyes are the way to go. Or try a heavy-duty synthetic knit cap pulled down low, with a scarf or neck muffler pulled up high.

There’s ice all over the road SOLUTION It’s better to take your workout inside than to risk hurting yourself. If you can’t bear the treadmill, other activities that will maintain most of your running adap- tations include the elliptical and stair machines, and running in deep water. Try these alternative activities for 100 to 150 percent of your usual running time.

RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Photographs by Beth Bischoff 4

TRAINING GUIDE

Build All-Around FitnessThis “winter tune-up” strength routine will get you primed for spring

COREA strong core—the muscles in your abdomi-nals, glutes, and back—gives you stability, power, and endurance.

FINE TUNE IT WITH The Sprinter Lie on your back with your hands at your sides, legs straight, and heels six inches off the floor. Start sitting up while elevating your left arm with the elbow bent. At the peak, bring your right knee to your chest. Return to the start position and repeat. Try up to 20.

LOWER BODYThe repetitive motion of running can strength-en some muscles more than others. An imbalance between opposing muscle groups can lead to muscle pulls and knee pain.

FINE TUNE IT WITH Walking Lunges Holding dumbbells, step forward with your right leg and lower into a lunge. Return to standing as you step forward with the left leg. Take 10 of these steps. Do three sets, resting 60 seconds between each set.

FLEXIBILITYA flexible body is more efficient, enjoys more range of motion, and recovers more quickly.

FINE TUNE IT WITH The Runner’s Stretch Stand with your glutes against a wall and your feet six to 12 inches from the wall. Bend forward from your hips and place your palms on the floor or a yoga block or footstool. Do this stretch postrun. Ease into it, do not strain, and hold for 30 to 60 seconds. Rest for 30 seconds. Do three reps.

BALANCEImproving your balance can help make your runs smoother and faster. But studies show that balance naturally declines with age if you don’t actively work on it.

FINE TUNE IT WITH The One-Legged Squat Place a stability ball between your lower back and a wall. Lift your right foot and lower down into a squat. Push back to start—but don’t lower your right foot. That’s one rep. Do 10 reps, then repeat on the other leg.

JOINT MOBILITYWhen joints are tight, your body recruits other muscles, which then become overworked and vulnerable to injury.

FINE TUNE IT WITH The Squat-to-Stand Stand with feet shoulder-width apart. Grab your toes. Keeping your arms straight, pull your glutes down and lift your chest while your holding toes. Reach up one arm, then the other, to form a “Y.” Stand up, keeping arms raised. Repeat 10 times.

UPPER BODYA strong upper body makes it easier for you to hold good form, which can improve running economy—how efficiently you use oxygen while running.

FINE TUNE IT WITH The Push-Up and Ball-Crunch Combo Get in a push-up position with your shins on a stability ball. Do a push-up, then pull the ball toward your chest. Return to the start. Do two sets of 10 reps. Rest 30 seconds between sets.

RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Photograph by Greg Miller (Main Image); Photograph by Kate Sears (Sidebar) 5

TRAINING GUIDE

HOLIDAY EATING PLANHere’s how to cut calories and fat at parties—without feeling deprived

STRATEGY #1 Stay consistent

Chuck Bartlett, who coaches more than 100 runners in the Se-attle area, recommends focusing on simply doing some kind of workout almost every day, even if it’s very short and easy. “I’d rather see people run 20 minutes five days a week than an hour a couple of days a week,” says Bartlett.

STRATEGY #2 Plan ahead

Take some time before the holi-days start to plan your exercise schedule. “Actually write down your days off from work, your trips, and other events,” says Bartlett. “Figure out when you’ll

likely be able to run and when you definitely won’t be able to run.” Then you can pencil in workouts on days you know you’ll be around and schedule days off from run-ning to coincide with travel days, family visits, and the like.

STRATEGY #3 Keep score

Consider keeping a food jour-nal—writing down everything you eat and drink-—to give you an accurate picture of how many calories you are taking in. Main-taining your running log during this period is also important, since it will clearly illustrate how many of those calories you are (or aren’t) burning. Knowing that you’re

“keeping score” may help you re-strain yourself at the dessert buf-fet and motivate you to keep up your mileage.

STRATEGY #4 Set goals

Setting a more general fitness goal in the short term will give you a motivational boost now and also set you up to achieve a higher level of running performance in the spring. If, for example, you’ve been struggling with tight calves or hamstrings, focus on improv-ing your flexibility during this six-week period. Or concentrate on building total-body strength by adding some resistance training to your routine.

Your Winter Weight-Control GuidePut on five pounds during the winter and it could take until Memorial Day to get them off. Follow these four proven strategies to stay slim

Cocktails INSTEAD OF Traditional mixers and juices loaded with sugary calories HAVE THIS Alcohol mixed with flavor-infused sparkling waterCALORIES SAVED 50 to 100 calories per drink

Appetizers INSTEAD OF Cream cheese– filled wraps and mini meatballs HAVE THIS Raw vegetables, hummus, and a small handful of nutsCALORIES SAVED 300 calories per appetizer plate

Buffet INSTEAD OF Loading up on high-fat sides, and getting seconds HAVE THIS Reserve 1/3 of your plate for a sampling of each side CALORIES SAVED 500-plus calories per dinner plateProceed with Caution: Fill two-thirds of your plate with lean meat and vegetables.

Dessert INSTEAD OF Having one of each kind of dessert HAVE THIS Two or three samples of one-of-a-kind sweets CALORIES SAVED 100 to 200 calories per dessert

RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Photograph by Chris Korbey 6

TRAINING GUIDE

Arginine is found in protein-rich foods, includ-ing lean meat, poultry, and fish, as well as ca-shews, almonds, and peanuts, plus cereal grains, such as oats and barley. Tea, wine, cocoa, and chocolate can also help: They’re rich in cate-chins, tannins, and other bioflavonoid com-pounds that help improve circulation. STIFF, ACHY JOINTS

Anti-inflammatory omega-3s found in abun-dance in such fatty fish as salmon help reduce

joint inflammation and even soothe exercise-induced muscle soreness. Omega-3s are so effec-tive that in one study nearly 60 percent of neck- and back-pain patients taking fish-oil supple- ments were able to stop using NSAID pain reliev-ers like ibuprofen. Barbara Lewin, R.D., a sports nutritionist who works with runners, recom-mends also reducing intake of omega-6 fatty acids (found in corn oil and red meat), as they can actually promote inflammation.

SEASONAL AFFECTIVE DISORDER (SAD)

This is a type of depression that typically emerges in winter, when a decrease in sunlight causes a dip in our levels of serotonin, the brain’s natural “feel-good” chemical. Judith Wurtman, Ph.D., coauthor of The Serotonin Power Diet,explains that eating small doses of carbs (about 25 to 30 grams, or 120 calories’ worth) will help your brain produce serotonin. Consume the carbs without other foods (make sure your snack has no more than two or three grams of protein, which prevents serotonin production) and on a nearly empty stomach. Doing so will banish that SAD feeling within 20 minutes. Try an English muffin or half a bagel with jam, low-fat popcorn, pretzels, or even a sweetened breakfast cereal.

THE COMMON COLD Most adults will catch two to three colds per

year. The highly contagious virus strikes more frequently in the fall and winter seasons, when we spend more time with other people indoors, and it’s easy to exchange germs. The answer? Grandma’s chicken-noodle soup. Recent research found that chicken soup has anti-inflammatory effects that ease symptoms of upper-respiratory-tract infections. The warm broth soothes throats, carrots provide beta-carotene (which is linked with immunity), and onions and garlic have antibacterial properties.

DRY SKIN Research shows that essential fatty acids

found in salmon, flaxseeds, walnuts, and olive oil can help skin cells stay hydrated, which means less dry, flaky, irritated skin for you. In fact, a study published in 2009 in the British Journal of Nutrition found that participants who took flaxseed- or borage-oil supplements for three months had a significant increase in skin moisture and a reduction in roughness. Grotto also encourages runners to get plenty of ACES—his acronym for vitamins A, C, E, and selenium. “They’re all antioxidants that help heal our skin from the inside out.”

Making certain foods and drinks a regular part of your diet can help you avoid common winter prob-lems, says David Grotto, R.D., author

of 101 Optimal Life Foods. Try these five consum-able prescriptions for staying healthy—and running strong—all season long.

COLD HANDS AND FEET The amino acid arginine helps expand blood

vessels and encourages blood flow, Grotto says.

Stay Healthy All Winter LongWhat to eat and drink to avoid getting sidelined by common cold-weather ailments

RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Steve Glass 7

TRAINING GUIDETRAINING GUIDE

Cold Comfort

WEAR A HAT Because much of your body heat escapes

through your head, a hat acts as a portable temperature regulator. Put it on when you start a cold run, then take it off when you heat up; put it back on when you’re cooling down toward the end of your run. WEAR WOOL

Wear wool socks for cold winter days, especially in snowy, sloppy conditions. Why? Wool retains much of its insulating properties even when it’s wet, thanks to air pockets in the fiber

that trap warm air. Socks made from merino wool won’t make your feet feel itchy. PROTECT YOUR DELICATES

Wind robs your body of heat by literally blowing it away. That’s why briefs or boxers with a nylon wind barrier are so important for guys on cold days. The nylon panel on the front of these boxers keeps the heat in and the wind out, making for more pleasant cold-weather running. COLD TRUTH

Mittens keep your hands warmer than gloves by creating a big warm air pocket around your entire hand. Picking a pair with a nylon shell or wearing glove liners underneath are your best defense against cold air. If your hands start to feel numb and look pale, warm them as soon as possible, as these are early signs of frostbite.

WEAR A SHELL On wet days, look for a shell that will not only

keep you dry and protected from the snow or sleet, but will also vent the moisture you create as you sweat when you run. Many jackets are made from waterproof, breathable fabrics and have large vents midback and under the arms.

Here, the best way to dress even in the worst of winter running conditions

COLD-WEATHER RUNNING: WHAT TO WEAR

35 TO 45 DEGREES AND CLEAR Wear tights or thin running pants, a long-sleeve shirt, and a vest. You may also need gloves when the temp gets near 35.

35 TO 45 DEGREES AND RAINY Slim-fitting tights fare better in rain, since they won’t get as droopy. A wool base layer will keep you warmer than a synthetic top, since it retains warmth when wet. Wear a waterproof outer layer.

10 TO 35 DEGREES AND CLEAR Wear technical underwear under your tights or pants and a long-sleeve shirt underneath an insulated jacket or vest. Wear gloves or mittens and a thin beanie.

10 TO 35 DEGREES AND SLEET Wear tights, a water-resistant jacket, and a cap. Add water-resistant mittens to keep your hands from getting damp and cold.

-10 DEGREES AND CLEAR Wear wool underwear and thick socks, tights, and running pants. To keep your core warm, go with a long-sleeve base layer under an insulated vest and windproof jacket. Wear a beanie and mittens.

-10 DEGREES AND SNOWY Use the same cover-everything strategy as above for the bottom half. On top, wear an insulated vest and a water-resistant or waterproof hooded jacket over your base layer. Wear water-resistant hat and gloves.

A handy guide for how many layers to don on days from cold to coldest

½ MILE Using a headlamp or handheld light, a car can see you up to a half mile away. Your motion causes the light to move, so a driver recognizes you as a runner.

¼ MILE If you don’t feel comfortable wearing a headlamp or

holding a flashlight, a reflective vest or a blinking red light will make you visible up to a quarter mile away. Drivers may not see you’re a runner, but they will sense your motion.

150 YARDS A brightly colored jacket or top will get a driver’s

attention at 150 yards away. Yellowish green or bright orange are your best bets. Reflective panels let a driver detect your motion.

100 YARDS Clothes and shoes with reflective details will only make you visible within 100 yards. So you

put yourself at the mercy of a driver’s reaction time.

50 FEET A white T-shirt becomes visible only from 50 feet away.

30–40 FEET If you’re wearing dark clothing, drivers won’t notice you until they’re dangerously close.

VISION QUEST It’s pitch-black and you’re out running. At what distance will a driver spot you? A Runner’s World field test revealed the best-case scenarios—as well as the worst—to help you stay safe running in the dark

RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Photograph by Timothy Archibald

1 It’s the only way to do a tempo run on a cold,

sleety day without cursing your existence, and risking falling and getting hurt.

2 There’s no need to obsess over your mile

splits since the treadmill demands that you keep an even pace.

3 You can get your legs used to whatever hills

you’ll face in the race, even if the area where you live is pancake flat.

4 No more rushing out the door to squeeze in

a run while there’s still daylight, or waiting for the sun to rise.

5 You’ll have to do way less layering, which

means you’ll spend more time running and less doing laundry.

8

TRAINING GUIDE

With contributions by Adam Bean, Jen Van Allen, Sarah Lorge Butler, Leslie Goldman, Marc Bloom, Erin Strout, Jenny Everett, Yishane Lee, Matt Fitzgerald, Warren Greene, Lisa Jhung, Tish Hamilton, Liz Applegate, Jeff Galloway

WORKOUT HOW TO DO IT HOW IT HELPS

Race Simulations

Some treadmills offer simulations of famous races, like the Boston Marathon and Bolder Boulder, which mirror the topogra-phy and the hills in a condensed run. If your treadmill doesn’t have your race as a preset course, you can use the course elevation map to time your ups and downs on the treadmill to mimic the course. For instance, say you know there’s a killer hill two-thirds of the way into a 10-K. Hit that “up” incline button at the same point in your treadmill run, and get used to the feeling.

A workout that helps you simulate the race will help you feel more confident going into the race. When you approach Heartbreak Hill on your big day, you can be a little less stressed knowing that you’ve done it before.

Random Intervals

Try a 10-minute warmup, 20 minutes of random intervals, and a 10-minute cooldown.

Unpredictable incline and speed changes provide a more complete workout than a steady pace on a flat surface, because they force you to work different muscles. If you’re pressed for time, you’ll get an extra burst of intensity in a short time. Plus, a mystery workout is a healthy change for runners who are slave to routine, which can make you stale.

Speed Intervals

Try 3 x 3 minutes at about 10 seconds faster per mile than 5-K pace. (It takes the treadmill a few seconds to reach your interval speed, so start timing the three minutes after you’ve reached your target pace.) Run easy in between the bouts of fast running to recover. Every two weeks, add another set.

When doing intervals at the track, almost everyone slows down during the last few repeats, because they’re fatigued. On the treadmill, you can only slow down when the belt does. Fighting through fatigue will help you do the same in the race.

Sitcom Tempo Run

Start with a 10-minute warmup, and move up to your tempo pace when your show begins. Jog during the commercials, and resume the faster pace when the show comes back on. Cool down for five minutes. The TV can be a welcome distraction from the tedium of an extended hard effort. As you improve, try maintaining your tempo pace through the commercials.

Tempo runs are hard to get right. Inexperienced runners tend to go too fast or too slow. Once you’ve entered your target pace, the treadmill makes sure you stay at the right speed.

Hill Repeats

Try one-minute runs up a four percent incline with two minutes of slow, flat jogging in between. Build up to 10 repeats at a six percent incline.

You can control the grade of the hill, and you don’t have the stress on your quads of running down it. Instead, you can flatten the belt for a few minutes of recovery, then go right back at it. This workout gives your cardiovascular system a challenge but is easier on your legs because you’re not running at a high speed.

Better On The Inside Five workouts made for the treadmill to help you boost your fitness all winter

FIVE REASONS TO LOVE THE ’MILL