Running in the Snow

If you live in a cold climate, chances are, you'll be dealing with training and snow at least a few times this winter. Snowy conditions can be tricky, however, if you dress appropriately, have a good attitude and take the necessary precautions, you can still get your training in when it's snowing or there's snow on the ground.

Here are our tips for running in the snow:

1) Keep your hands and feet warm. Wear gloves that wick away moisture. Mittens are a good choice on really cold days because your fingers will share their body heat. We recommend using hand warmers in your gloves or mittens. Wear a thin sock liner to keep your feet nice an toasty. If your feet and hands are cold, the rest of you will be cold!

2) Protect your head. About 40% of you body heat is lost through your head! Wear a hat to stay warm. If it's snowing, wear a hat with a brim to keep the snow out of your face. We recommend that you wear a beanie underneath for comfort and to keep your head extra warm.

3) Wear trail sneakers. They have more traction and are usually more waterproof than regular sneakers. These are a good investment if you have to run on snow a lot (plus, you have an excuse to get off the pavement and onto the dirt come spring time!)

4) Check temperature and wind chill. If the wind is strong, it will penetrate your clothes and cut through the insulating layer of warm air around you. If the temperature is below zero or the wind chill is below negative 20, opt for the treadmill.

5) Dress appropriately. A good rule of thumb is to dress as if it's 10 degrees warmer than it really is outside. You will warm up within 10 minutes of running. If you warm when you start, you will begin to sweat early in your run.

Chia Seeds

The little chia seed has grown beyond the silly afro growing terra cotta figuries into a power packed superfood. Why is chia considered a superfood? Here are some of the health benefits:

• Chia seeds are the highest known wholefood source of omega-3s
• They contain more protein than wheat, corn, rice, oats, barley, amaranth and soy
• They have higher amounts of antioxidants than blueberries
• More than three times the amount of iron found in spinach
• Six times more calcium than milk
• Two time more potassium than bananas

And there's even more benefits - they are believed to slow digestion so your energy boost kicks in later in your run or workout (think Born to Run and the Tarahumara Indians of Mexico). This is great news for those of us who train or run for long distances or hours. They are tasteless so you can add them to just about anything! And, because they gel in liquids, you can use them as a replacement for egg or oil in baking. Add them to your smoothies, salads, cereals or make one of our favorite recipes below:

• Chia Pudding - adjust the sweetness level by experimenting with honey and maple syrup.
• Homemade Chia seed granola - a yummy sweet treat great for pre workout.
• Tropical Chia Smoothie - quick, easy and filling; great post workout treat.
• Chia Chipotle Bean Burger - vegetarian friendly burger that will leave you satisfied.
• Chia Soy Glaszed Salmon - add an extra punch of protein, antioxidants and calcium.

Just don't eat your chia pet! You can pick up chia from Wholefoods or your local health food store.

Tip of the Week - Run a race with a friend

Yesterday, Jessica and I ran the Battle of Brooklyn race in Prospect Park with a friend and client. What we love about this race is 1) it's local and 2) you can run it as individual (10 miles) or as a 3 person relay (3.3 miles each). If you read our blog or know us, you know that we love our relay races because it transforms a solitary sport a team sport.

All 3 of us had different goals and reasons for running the race. Despite our varied reasons, we were able to run together, run well and have fun. So, our tip of the week is to find a 5k or 10k and a few friends to run it with you. Make a morning of it by having breakfast together and going to a yoga class to stretch out your muscles.

Have you run a race with friends? Comment below and tell us which race.

The Best Strength Moves for Runners

Let’s face it, most runners, us included (!) think we are in great shape and fit because we run long distances or many hours a week. While that’s true, running is the same motion over and over and over again. Thus, your muscles and joints learn to behave in a very specific way. In order to become a faster and stronger runner, incorporate cross training and strength exercises into your weekly running plans.

One of our favorite ways to incorporate strength into our weekly workouts is to do the exercises during a run. We do this on an easy run day and not before or after the following workouts: speed, tempo, hill or long run.

Here’s our workout: Run 1 mile, dynamic warmup series, run ½ mile, leg exercises, run ½ mile, core exercises, run ½ mile, upper body exercises, finish up with 1 mile cool down.

Have time to hit the gym or do the workout at home? Here are the top exercises we recommend for every runner (with links to our YouTube videos):

1. Plank and side plank (30 t0 60 seconds)
2. Pushups (25-50, modified or full)
3. Squats (regular and/or with high knees)
4. Bridge lift
5. Single leg deadlift