Tips to Dress Properly for Running in Cold Weather
How you dress for the elements can make or break your winter runs. This doesn’t mean you should pile on all the clothes you can possibly manage to stay warm. It is possible to dress too warmly, and the result can leave you sweaty and uncomfortable.
1. Dress in layers.
Wearing several thin layers of clothing helps trap warm air between each layer keeping you considerably warmer than if you were to wear one heavy layer. This includes socks; wearing two pairs of polypropylene socks keeps your feet warmer and drier than one heavy pair.
More: 3 Tips for Training in the Cold
2. Wear the right fabrics.   
One area where modern runners have a huge advantage on those who started out in the running boom of the late 1970s and 80s is in the types of fabric available for running gear. Materials such as polypropylene, capilene, and some wool/synthetic blends wick moisture away from your body and keep you as warm and dry as possible. Avoid wearing cotton because it doesn’t wick moisture and also has very little insulating ability, which will leave you wet, cold and uncomfortable.
3. Wear a protective shell.
It’s critical that you wear some sort of waterproof windbreaker or shell to protect you from the wind and precipitation. Gore-Tex is the best material to wear as it does a great job of releasing moisture from the body while also keeping out moisture from the outside elements. Nylon also does a reasonable job for a lesser price.
4. Cover exposed skin as much as possible.  
A hat and gloves are absolutely necessary once the temperature dips below freezing. Your body will lose the majority of its heat through any exposed skin, so cover up as much as possible. If it’s really cold, you can cover exposed areas such as your face with Vaseline to reduce the potential of frostbite.
Running in cold weather also presents some unique safety concerns. Extreme temperatures can even pose life-threatening risks if you don’t take some basic precautions.
1. Always tell someone where you’re going and when you expect to arrive home. Make sure that at least one competent person is aware of your plans. If you don’t arrive as expected, they’ll recognize that you’re missing and know where to look for you.
2. Always wear reflective gear when running after dark. Due to the decrease in daylight hours, it’s more likely that you’ll be running in the dark during the winter. Make sure you wear light-colored, reflective clothing so that you can easily be seen by oncoming vehicles.
3. Run short loops. When it’s cold outside, consider running multiple laps of a short course, rather than one longer loop. This ensures that you’ll never be far from home in the event of an emergency. Running a short course also ensures that you won’t be heading into bad weather for an extended period of time, which, aside from being extremely unpleasant, can significantly lower your body temperature.
4. Be careful rounding corners.  At least once a year I manage to fall flat on my face after stepping on an icy surface. The biggest risk occurs when you try to change direction with ice underfoot. Make sure you go very slowly when turning corners and be very careful on icy surfaces. Don’t worry about losing fitness by running a bit slower; the main goal is to get through the run without pulling a muscle or injuring yourself in a fall.
5. Carry your cell phone, identification and some cash with you for an emergency. If you run into a major problem, make sure you have your cell phone handy and enough cash to get you home if necessary. This is good advice for any run, at any time of year. Sometimes unavoidable circumstances can leave you stranded and you definitely do not want to find yourself out in the cold, unable to run, and several miles from home without help.
The main message is this: Running in cold weather requires some planning and some sensible precautions. Once these are taken care of, your runs will be safer, more comfortable and more enjoyable.

Tips to Dress Properly for Running in Cold Weather

How you dress for the elements can make or break your winter runs. This doesn’t mean you should pile on all the clothes you can possibly manage to stay warm. It is possible to dress too warmly, and the result can leave you sweaty and uncomfortable.

1. Dress in layers.

Wearing several thin layers of clothing helps trap warm air between each layer keeping you considerably warmer than if you were to wear one heavy layer. This includes socks; wearing two pairs of polypropylene socks keeps your feet warmer and drier than one heavy pair.

More: 3 Tips for Training in the Cold

2. Wear the right fabrics.   

One area where modern runners have a huge advantage on those who started out in the running boom of the late 1970s and 80s is in the types of fabric available for running gear. Materials such as polypropylene, capilene, and some wool/synthetic blends wick moisture away from your body and keep you as warm and dry as possible. Avoid wearing cotton because it doesn’t wick moisture and also has very little insulating ability, which will leave you wet, cold and uncomfortable.

3. Wear a protective shell.

It’s critical that you wear some sort of waterproof windbreaker or shell to protect you from the wind and precipitation. Gore-Tex is the best material to wear as it does a great job of releasing moisture from the body while also keeping out moisture from the outside elements. Nylon also does a reasonable job for a lesser price.

4. Cover exposed skin as much as possible.  

A hat and gloves are absolutely necessary once the temperature dips below freezing. Your body will lose the majority of its heat through any exposed skin, so cover up as much as possible. If it’s really cold, you can cover exposed areas such as your face with Vaseline to reduce the potential of frostbite.

Running in cold weather also presents some unique safety concerns. Extreme temperatures can even pose life-threatening risks if you don’t take some basic precautions.

1. Always tell someone where you’re going and when you expect to arrive home. 
Make sure that at least one competent person is aware of your plans. If you don’t arrive as expected, they’ll recognize that you’re missing and know where to look for you.

2. Always wear reflective gear when running after dark. 
Due to the decrease in daylight hours, it’s more likely that you’ll be running in the dark during the winter. Make sure you wear light-colored, reflective clothing so that you can easily be seen by oncoming vehicles.

3. Run short loops. 
When it’s cold outside, consider running multiple laps of a short course, rather than one longer loop. This ensures that you’ll never be far from home in the event of an emergency. Running a short course also ensures that you won’t be heading into bad weather for an extended period of time, which, aside from being extremely unpleasant, can significantly lower your body temperature.

4. Be careful rounding corners.  
At least once a year I manage to fall flat on my face after stepping on an icy surface. The biggest risk occurs when you try to change direction with ice underfoot. Make sure you go very slowly when turning corners and be very careful on icy surfaces. Don’t worry about losing fitness by running a bit slower; the main goal is to get through the run without pulling a muscle or injuring yourself in a fall.

5. Carry your cell phone, identification and some cash with you for an emergency. 
If you run into a major problem, make sure you have your cell phone handy and enough cash to get you home if necessary. This is good advice for any run, at any time of year. Sometimes unavoidable circumstances can leave you stranded and you definitely do not want to find yourself out in the cold, unable to run, and several miles from home without help.

The main message is this: Running in cold weather requires some planning and some sensible precautions. Once these are taken care of, your runs will be safer, more comfortable and more enjoyable.

23 Ways To Push Through a Tough Workout
1. Repeat after me. From the Little Engine’s “I think I can, I think I can,” to a basic “Ommmmmm,” mantras can be the necessary motivation to keep on truckin’.
2. Change pace. Circuit training, a killer combination of cardio and strength training, can help break the monotony of a long workout. Run five minutes, then drop and do some push-ups. Wash, rinse, repeat.
3. Picture this. Visualize cheering fans or crossing the finish line to bang out one more set or lap. Or just go mental: Imagine this workout is the equivalent of the Olympic trials (no big deal).
4. Work with a pro. Get on board with apersonal trainer who will play the drill sergeant or the kind, motivational type (your choice!). Still want to slack when shelling out all that cash?
5. Break it down. Set mini-goals when the going gets tough. This isn’t a three-mile run— just six measly half-mile runs.
6. Look the part. Swing those arms and keep the eyes dead ahead when running. Shuffling those feet will naturally slow the pace (duh).
7. Get rewarded. Whether it’s a slow cool down after sprints or enjoying a superfood smoothie, dangle a metaphorical carrot on a stick when the pain starts to strike (isn’t victory sweet?).
8. Gather feedback. Monitor heart rate, pace, and exercise intensity to both distract yourself and serve as a reminder of just how far you’ve come.
9. Grab a pal. Work out with a fit pal who will hold you to a higher standard. Stuck going solo today? Imagine they’re still there. After all, who wants to wuss out in front of an audience?
10. Have a purpose. Running in circles with no goal in sight? There’s nothing motivating about that. Having something to run for (think, fitting into those skinny jeans or lowering blood pressure) can be a necessary kick in the butt[1].
11. Perform. The guy across the weight room is definitely jealous. Put on a show, focusing on excellent form and making those lifts look easy as pie— you might start to believe it yourself.
12. Get distracted. Reading on the treadmill might not improve pace, but if it keeps those legs moving, it’s OK by us[2]. Choose something inspiring for a little extra push (we can’t get enough of Born to Run).
13. Savor the pain. “Pain is weakness leaving the body,” the saying goes. Pain is also proof that this workout is tough. Clearly you’re doing something right, so why stop now? (Just know when pain issignaling something more serious.)
14. Hone in. When strength training, focus on the specific muscle targeted by each exercise. This can help maintain proper form, and remember, each lift will bring you one rep closer to that goal.
15. Put it in the bank. Think of time in the gym as deposits into the fitness bank. After saving up, cash out on a special treat (like new kicks or workout gear).
16. Build a resume. Is the promise of a better butt not enough? How about knowing those plyometrics will help kill it on the court? Instead of thinking of this as a workout, consider it a training session— gathering the skills to become a better athlete, parent, lover, you name it.
17. Who’s really getting cheated? Sure, no one else would know about skipping out on the last Chatarunga. But only one person loses in that situation (hint: it’s not the super-ripped chick sweating it out on the next mat).
18. Get real. If the gym just doesn’t cut it, make like Jack and hit the road. Head out for an outdoor run and actually go somewhere, or work on functional fitness in real-life situations.
19. Say “ahhh.” Imagining the post-workout pain is hardly motivational. Instead, get into a sore-muscle-relief routine. Knowing those thighs have foam rolling in their future could keep ‘em pedaling just a little further.
20. Tune in. Use music to zone out during the tough spots. Fast, heart-pumping tunes have been shown to bring cardio to the next level[3].
21. Count it out. When counting reps up from one, it’s more natural to push out one or two extra. On the other hand, some people push harder when it feels like a real countdown— try both to see what works best.
22. Compete. Whether comparing against the dude on the next treadmill over or your own time last training session, competition ups the ante and helps us forget about wanting to quit.
23. Remember the end. That post-workout high? Yeah, almost there. The struggle of that final set won’t last— and when the workout’s over, it’ll be replaced by a much better feeling: pride.

23 Ways To Push Through a Tough Workout

1. Repeat after me. From the Little Engine’s “I think I can, I think I can,” to a basic “Ommmmmm,” mantras can be the necessary motivation to keep on truckin’.

2. Change paceCircuit training, a killer combination of cardio and strength training, can help break the monotony of a long workout. Run five minutes, then drop and do some push-ups. Wash, rinse, repeat.

3. Picture this. Visualize cheering fans or crossing the finish line to bang out one more set or lap. Or just go mental: Imagine this workout is the equivalent of the Olympic trials (no big deal).

4. Work with a pro. Get on board with apersonal trainer who will play the drill sergeant or the kind, motivational type (your choice!). Still want to slack when shelling out all that cash?

5. Break it down. Set mini-goals when the going gets tough. This isn’t a three-mile run— just six measly half-mile runs.

6. Look the part. Swing those arms and keep the eyes dead ahead when running. Shuffling those feet will naturally slow the pace (duh).

7. Get rewarded. Whether it’s a slow cool down after sprints or enjoying a superfood smoothie, dangle a metaphorical carrot on a stick when the pain starts to strike (isn’t victory sweet?).

8. Gather feedback. Monitor heart rate, pace, and exercise intensity to both distract yourself and serve as a reminder of just how far you’ve come.

9. Grab a pal. Work out with a fit pal who will hold you to a higher standard. Stuck going solo today? Imagine they’re still there. After all, who wants to wuss out in front of an audience?

10. Have a purpose. Running in circles with no goal in sight? There’s nothing motivating about that. Having something to run for (think, fitting into those skinny jeans or lowering blood pressure) can be a necessary kick in the butt[1].

11. Perform. The guy across the weight room is definitely jealous. Put on a show, focusing on excellent form and making those lifts look easy as pie— you might start to believe it yourself.

12. Get distracted. Reading on the treadmill might not improve pace, but if it keeps those legs moving, it’s OK by us[2]. Choose something inspiring for a little extra push (we can’t get enough of Born to Run).

13. Savor the pain. “Pain is weakness leaving the body,” the saying goes. Pain is also proof that this workout is tough. Clearly you’re doing something right, so why stop now? (Just know when pain issignaling something more serious.)

14. Hone in. When strength training, focus on the specific muscle targeted by each exercise. This can help maintain proper form, and remember, each lift will bring you one rep closer to that goal.

15. Put it in the bank. Think of time in the gym as deposits into the fitness bank. After saving up, cash out on a special treat (like new kicks or workout gear).

16. Build a resume. Is the promise of a better butt not enough? How about knowing those plyometrics will help kill it on the court? Instead of thinking of this as a workout, consider it a training session— gathering the skills to become a better athlete, parent, lover, you name it.

17. Who’s really getting cheated? Sure, no one else would know about skipping out on the last Chatarunga. But only one person loses in that situation (hint: it’s not the super-ripped chick sweating it out on the next mat).

18. Get real. If the gym just doesn’t cut it, make like Jack and hit the road. Head out for an outdoor run and actually go somewhere, or work on functional fitness in real-life situations.

19. Say “ahhh.” Imagining the post-workout pain is hardly motivational. Instead, get into a sore-muscle-relief routine. Knowing those thighs have foam rolling in their future could keep ‘em pedaling just a little further.

20. Tune in. Use music to zone out during the tough spots. Fast, heart-pumping tunes have been shown to bring cardio to the next level[3].

21. Count it out. When counting reps up from one, it’s more natural to push out one or two extra. On the other hand, some people push harder when it feels like a real countdown— try both to see what works best.

22. Compete. Whether comparing against the dude on the next treadmill over or your own time last training session, competition ups the ante and helps us forget about wanting to quit.

23. Remember the end. That post-workout high? Yeah, almost there. The struggle of that final set won’t last— and when the workout’s over, it’ll be replaced by a much better feeling: pride.


losing-every-extra-pound:

How to Stay Motivated
“you cannot ‘find’ motivation, you must create it!”
50 Ways to Stay Motivated for Weight LossHow to Stay Motivated to Exercise12 Ways to Get MotivatedStaying Motivated to Lose WeightMore Articles about Motivation
Take it One Day at a TimeDon’t worry about tomorrow, focus on today. Focus on eating right for today, make it your goal for the day, and repeat it tomorrow, and the day after that and the day after that. 
Surround Yourself with Positivity“Change your thoughts, and you change your world”, it’s really true. Think you can, and you can do anything. Think positive, breathe positive, live positive, be positive as much as possible. Focus on the solution, rather than the problem. Surround yourself with good people, good food (food that’s good for you), and good thoughts.Create a Dream BoardBring your dreams to life. Look at them every day. Never lose sight of what you want. Fill it with your favourite quotes and pictures to inspire you. 
How to Make a Dream BoardDigital Dream BoardCreate a Dream Board
Visualize Accomplishing your GoalsIf your goal is to lose weight, create a mental picture of yourself having already achieved it. What will you look like, feel like, and move like when you have accomplished that goal? Living as if you are already there makes realizing your vision something you focus on daily. 
Make Realistic GoalsAsk yourself what you want. What do you want from life? Who do you want to be? Where do you want to be? And make realistic goals. Now that doesn’t mean you can’t have your dream body, it just means realizing that it won’t happened overnight. Make S.M.A.R.T goals. Specific, Measurable, Attainable, Relevant, & Time-bound goals. 
SMART CriteriaExample of SMART goal
Reward Yourself, Be Kind to Yourself & Recognize your ProgressWhen you know you have been good to your body, treat yourself! Find a reward that inspires you- a new pair of sneakers or workout outfit, a new music CD for your walk or pamper your feet with a pedicure for all of your efforts. Give yourself a hug once in awhile! Train hard, eat right, sleep well, but once a week, allow yourself an indulgence. Enjoy your favorite dessert, get a massage, or simply take some time for yourself to relax.It’s Okay to Cheat!Once in a while, cheating will keep you on track! Planning a cheat, whether it’s a snack, a meal, a weekend or a week vacation, can make all the difference in the world. Allowing yourself a little “controlled” wiggle room, you can avoid falling off the wagon. And once your “cheat” is done, go right back to your plan.Forget about the Scale Focus on how you’re life is changing, on how you feel. Focus on how you’ve changed. Focus on the inches lost, the muscle gained. Focus on how much better you’re becoming and how much you’re gaining. Alternatively, weigh yourself once a week, or even once a month. Measure your entire body monthly as well. Take one picture of yourself daily in the same outfit for the duration of your journey. 
Don’t Compare Yourself to OthersFocus on yourself, on creating the best you possible. Remember that everyone is different, everyone has their own experiences, and their own unique imperfections. Different people are at different stages at different times. Comparing yourself to others can lead to bitterness, anger, jealousy, envy and even unhealthy competition.How to Stop Comparing Yourself to Other PeopleLearning to Live: Don’t Compare Yourself to Others


“you cannot ‘find’ motivation, you must create it!”

losing-every-extra-pound:

How to Stay Motivated

“you cannot ‘find’ motivation, you must create it!”

50 Ways to Stay Motivated for Weight LossHow to Stay Motivated to Exercise
12 Ways to Get Motivated
Staying Motivated to Lose Weight
More Articles about Motivation

Take it One Day at a Time
Don’t worry about tomorrow, focus on today. Focus on eating right for today, make it your goal for the day, and repeat it tomorrow, and the day after that and the day after that. 

Surround Yourself with Positivity
“Change your thoughts, and you change your world”, it’s really true. Think you can, and you can do anything. Think positive, breathe positive, live positive, be positive as much as possible. Focus on the solution, rather than the problem. Surround yourself with good people, good food (food that’s good for you), and good thoughts.

Create a Dream Board
Bring your dreams to life. Look at them every day. Never lose sight of what you want. Fill it with your favourite quotes and pictures to inspire you. 

How to Make a Dream Board
Digital Dream Board
Create a Dream Board

Visualize Accomplishing your Goals
If your goal is to lose weight, create a mental picture of yourself having already achieved it. What will you look like, feel like, and move like when you have accomplished that goal? Living as if you are already there makes realizing your vision something you focus on daily. 

Make Realistic Goals
Ask yourself what you want. What do you want from life? Who do you want to be? Where do you want to be? And make realistic goals. Now that doesn’t mean you can’t have your dream body, it just means realizing that it won’t happened overnight. Make S.M.A.R.T goals. Specific, Measurable, Attainable, Relevant, & Time-bound goals. 

SMART Criteria
Example of SMART goal

Reward Yourself, Be Kind to Yourself & Recognize your Progress
When you know you have been good to your body, treat yourself! Find a reward that inspires you- a new pair of sneakers or workout outfit, a new music CD for your walk or pamper your feet with a pedicure for all of your efforts. Give yourself a hug once in awhile! Train hard, eat right, sleep well, but once a week, allow yourself an indulgence. Enjoy your favorite dessert, get a massage, or simply take some time for yourself to relax.

It’s Okay to Cheat!
Once in a while, cheating will keep you on track! Planning a cheat, whether it’s a snack, a meal, a weekend or a week vacation, can make all the difference in the world. Allowing yourself a little “controlled” wiggle room, you can avoid falling off the wagon. And once your “cheat” is done, go right back to your plan.

Forget about the Scale 
Focus on how you’re life is changing, on how you feel. Focus on how you’ve changed. Focus on the inches lost, the muscle gained. Focus on how much better you’re becoming and how much you’re gaining. Alternatively, weigh yourself once a week, or even once a month. Measure your entire body monthly as well. Take one picture of yourself daily in the same outfit for the duration of your journey. 

Don’t Compare Yourself to Others
Focus on yourself, on creating the best you possible. Remember that everyone is different, everyone has their own experiences, and their own unique imperfections. Different people are at different stages at different times. Comparing yourself to others can lead to bitterness, anger, jealousy, envy and even unhealthy competition.

How to Stop Comparing Yourself to Other People
Learning to Live: Don’t Compare Yourself to Others

“you cannot ‘find’ motivation, you must create it!”