Holiday Running Tips
- By Doug Kurtis
Free Press Columnist

The holiday season is upon us and there are numerous distractions to prevent runners from running outside. Running just a few days a week can make a difference in your fitness level.   Here are a few tips to encourage you to get up from that warm seat in front of the TV.

The urge to nap:   Sure some of those Christmas parties can wear you out, especially as you get older.   Twenty minutes of fresh air and you will feel invigorated and ready to set up the Christmas tree.

Snow is beautiful: It might be slippery in spots but if you slow down and look around as you run there are some incredibly beautiful views.

Your log book: If it's out of sight, it's out of mind. Make a blank copy of each week or month so you can add your running mileage. Tape it to your bathroom mirror. Better yet, next to your bathroom scale.

The warmth of the Fireplace: Runner's must be nuts to go out in freezing weather, right? Ask that question to the 5,000 runners who completed the Detroit Turkey Trot. It's not about the temperature, the wind or the snow; it's about tenacity and will power.  

The Marathon is a year away : Ok, maybe you're "Just doing the half", but why wait until spring. Look through the running calendars of RunMichigan.com, Michigan Runner or Michigan Sport and Fitness Magazines.   There are plenty of winter races. Sign up now. Make some commitments. You'll improve your motivation and get a jump-start on your training. Staying fit year round also reduces the chance of injury.

Dress for success: In moderately cold (40-50 degrees), one layer of clothing is probably adequate. Long sleeve t-shirts, Lycra lightweight tights and maybe a baseball cap. In chilly temperatures (25-40 degrees) two layers are helpful. Start with an under layer of synthetic fibers such as polypropylene or Coolmax in long sleeve T's plus heavier tights. Add a lightweight Goretex or windbreaker jacket plus hat and gloves.   In freezing cold weather (10-15 degrees) try three layers. There are a number of new materials in hats and gloves to use in these temperatures. The best are those that will wick away moisture. Try an inner glove topped with a mitten to protect your hands. The key is layering the right clothing and not overdressing to the point of excessive sweating.

Won't you freeze your lungs? I'm often asked this question when I head out for run on a bitter cold day. Frozen lungs from running is a myth. Your throat would the first thing to hurt long before the cold air hit your lungs.

Night safety: Every local running store carries reflective clothing, attachable blinking lights and snow shoe spikes. Make plans to run with a friend or your dog.   Join a fitness center if you prefer the safety of running indoors. The crowd at the club can provide enough distraction to get you through a treadmill workout.

Positive energy: You want to go for a run but you need that little push to get you out the door. You can do it. You just need to get past that first mile and be prepared with the right stuff, mentally and physically.

Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226