01-28-2014

Fun Treadmill Workout

It’s cold outside. I’m starting to run again this week, but I would like to stay inside. I’ve ran in the cold before but recently I am just not feeling it. It’s just been too cold and I’m afraid of slipping on ice/snow.

So I came up with something to keep from getting bored on the treadmill. You know how in spin classes you usually increase resistance or speed when the music tempo picks up? Well, that’s what you’ll do in this workout!

treadmillworkout

Start by warming up for 5-10 minutes, then jog at whatever your easy pace is. Turn your music on & up.

With each song that passes, every time the chorus comes up (which is usually the most upbeat portion of the song), either increase your incline, or increase your speed.

For example, if you’re running at 5.5, when the chorus comes on, increase to 5.8-6.0 until the chorus is over. Once it’s over, decrease back to an easy jog. Switch it up by increasing your incline on one song, and increasing speed on another song. Repeat for however long you want your run to be!

Let me know if you try it out! Do you have a treadmill boredom buster workout? Please share in the comments :)

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02-11-2013

Winter Wonderland Run

As most of you know, winter storm Nemo hit on Friday into Saturday. I knew I needed to run Saturday, and figured it would be on the treadmill. However, that would require me shoveling my car out in the morning…

So I was like ok fine, I can run outside…I’ve ran in 3 degree weather before, I can run in 17 degrees. Then I heard the wind howling outside and saw it was going at about 25 mph and was unsure. I tweeted about how I wasn’t sure if I was going to run because of the crazy wind, and this is the response I got from my running coach, Marc.

marcAnd that is why I have a running coach! Talk about tough love and motivating you to run!

So I went out for the run, and told myself if it was too bad I would make it a 2 mile run instead of 3. I actually felt great and despite going at a bit slower pace due to the snow, it was an awesome run.

The park in my town.

Snow makes for such beautiful, serene runs. If only it wasn’t so dang cold! I wanted to do 3.5 miles, but ended up doing 3…but not intentionally. I did a 1.5 mile out and back route but somehow it added up to 3 miles? Not sure how that happened…

Anyway, I also got negative splits!

Overall, it was a great run and I’m glad I went. As the saying goes, “I really regret that run…said no one ever.”

How do you push yourself out the door when you reeaaaalllyyyyy don’t want to go?

01-25-2013

I Did It…Winter Running!

Yesterday I needed to get a 3 mile run in. All day I debated on giving outdoor running a try (it was 3 degrees when I got home) or using the treadmill. I hate the treadmill. I just can’t take it anymore. So, I decided to bundle up and run. I just wrote a post on running in the cold, so I took my own advice and went for it.

First, I put on my base layers:

IMG_3500I knew I needed to add more layers on top of this. Here’s what I ended up wearing, piece by piece.

First, I threw on a wicking t-shirt. I wore my Lululemon Run:Swiftly top (I think that’s what it’s called).

IMG_3512

On top of that I wore Nike’s “Hyperwarm” compression long sleeve top, along with their Hyperwarm pants. They are actually very warm and cozy.

picstitchI didn’t want my toes to go numb (which has happened to me once) so I put on normal socks, then thermal socks over them. They do make special thermal running socks, which I should probably invest in.

IMG_3505I don’t have a windbreaker that’s warm, or windbreaker pants to go over my spandex, so I had to get crafty. Same with those neck things that cover your nose and mouth. So what I did was throw on a fleece jacket and sweatpants over my base layers, and took a thick North Face fleece headband I have and used it to cover my mouth. It worked pretty well! The jacket and sweatpants kept me really warm too. I also had on a hat and mittens. At one point I wanted to take off my mittens because my hands were so warm! Definitely go with mittens over gloves.

Here’s the final product! I got home and was dripping in sweat…so it goes to show with good preparation and layering, you can conquer any temperature!

IMG_3501

I’m so glad I went for it, I felt really good when I got back. My calf is a little tight with a little shin pain…but that’s always the case.

I may do this again tomorrow…definitely beats the treadmill!

Would you rather be too hot or too cold on a run? Hmmm……

01-23-2013

Running in the Cold

It is 8 degrees where I am at right now…in other places, with wind chill, it feels like it’s in the negatives. It is cold. But the people from places like Minnesota probably think we shouldn’t be complaining too much :-p

So, should you run when it’s super cold?

Answer: it’s really up to you. I’m still comfortable outside in 30 degree weather, but I haven’t tried running in anything below that. Currently, being that it’s in single digits, I think I will stick to running inside, but you can run outside if you choose to.

The New York Road Runners had a live chat about this today which was helpful. Here’s one of the tips they gave:

IMG_3777If you run outside, it’s all about layering. Don’t think going out in sweatpants or a heavy fleece jacket will cut it. This is when you need to invest in key running pieces that will keep you toasty.

The first layer should be a wicking layer, definitely not cotton. You want something that wicks the sweat away from your body, otherwise your shirt will just simply be wet, and you will be freezing.

Then depending on on how cold it is, you can add more layers, such as a fleece lined top, and a windbreaker or heavier jacket. I found this older blog post by Carrots ‘N’ Cake that outlines how many layers you should have depending on the temperature. She also gives other good tips like heating your clothes up in the dryer for a few minutes before going out (genius).

Another tip I read on the live chat today was to wear mittens not gloves. Mittens keep your hands warmer than gloves do. If it’s really cold, they suggested wearing mittens on top of gloves. Also, wear a scarf or something to cover your nose and mouth so you’re not breathing in cold air. Here are some tips from Jess of Race Pace Wellness on breathing.

Basically, don’t leave any body part uncovered! Buy special socks to keep your feet warm. I need to do this because in the past my toes have just gone totally numb while running (not good). It’s better to be too warm and have to remove a layer than be too cold.

Lastly, just get out there and do it! Do a dynamic warm-up indoors to get your heart rate up then just start running once you step out the door!

Do you run outside in the winter? Or do you prefer the treadmill? (or dreadmill as my running coach calls it).