Running: An Outdoor Winter Exercise Option

I've never liked the gym. Walking through the doors the smell would hit me in the face. A combination of sweat, that tanning bed smell, mildew and Febreeze all wrapped up in one. It makes me gag and somehow feel relieved all at the same time knowing I don't have to walk into a gym to exercise. That smell alone is enough motivation to get me running on cold days, glad to suck in the cold fresh air of the outdoors.

For me, running didn't start out as the running I imagined it would be, floating across the pavement for miles, barely out of breath, while I left a trail of dust for others to eat that lagged far behind me. In reality, the first time I set out to run, I barely made it a block before I was stopping to gasp for air and rethink the whole running thing. I had made up my mind that I was going to make it to the half-mile point and back home. It didn't matter if I had to do it running or crawling, I was going to do it. That day and the days that followed, I would run as far as I could and then walk until I felt like I could run again. So in the beginning it was more like half walking and half running, but in what seemed to be no time at all I was running almost 5 miles without stopping to walk.

To prepare yourself for running in the winter, the most important thing you'll need is a good pair of running shoes. When you go to try on shoes, make sure you wear the socks you intend to wear when you run. Also, go in the later part of the day because your feet tend to swell some during the day and they will swell a little when you run. You don't want to skimp on these and get the cheapest pair, but you don't need the most expensive ones either. When I bought my first pair of running shoes, not looking at the price I picked out 5 or 6 pair that I liked and tried them on. I settled on a purple pair of Nikes that were about $60.

The shoe should fit snuggly around the middle of your foot, but not so snug that it's uncomfortable. The length of the shoe should be enough that your toe doesn't quite touch the end and your heel doesn't slide. Make sure that the shoe flexes with your foot and has the right amount of support so that it feels like you are walking on the middle of your foot, not on the sides. The associate in the shoe store will be able to advise you on picking out the right shoe also. Just keep in mind that many shoe store employees are paid commission and the best shoe is not always the most expensive one.

Another thing you'll want to consider buying is reflective bands to wear around your ankles. If they don't have them at the shoe store, they can be purchased very inexpensively from an athletic store for around $5 a pair. It takes a little getting used to, but it's worth it to keep from getting hit.

Proper clothing is the other essential you'll need. You'll want your clothing to be loose, but not too baggy or too tight. It needs to be breathable, but also keep you warm. Dark colors will attract sunlight and provide some warmth. By wearing layers, you can easily take off the top layer and tie it around your waist or shoulders if you get to hot. When you're picking out your clothing, keep in mind that cotton will retain sweat so if you're going to go with layers, it's better to go with a cotton blend. Also, most of your body heat comes not only out of the top of your head, but your hands too. A fleece hat and gloves will help you retain heat. On colder days, I usually wear a cotton blend t-shirt with a long-sleeve fleece hoodie, a fleece hat, gloves and cotton blend shorts. On milder days, I just wear the fleece hoodie or a long-sleeve cotton blend shirt and shorts. The main key is comfort. The more comfortable you are, the longer you'll run.

You may be a little cold at first, but as soon as you get to moving and get your blood pumping you'll warm up really quick. A good routine is to try to set aside 3 days a week to run. My days to run are Tuesdays, Thursdays and Sundays. On Tuesdays and Thursdays I run about half of what I run on Sundays. If I plan to run 3 miles on Sunday, I run 1.5 miles on the other two days. Remember, you won't start off running the whole distance. You might want to set a goal to walk/run a half-mile. When you're able to run the whole half-mile, set your goal a little higher. You'll be amazed at how much easier it gets and how far you can run with time.