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How To Dress For Winter Running

I am not a fan of cold weather in general. I wear layers – I mean two pairs of pants – at least December through February and often longer. Yet, I discovered last year that I really enjoy winter running, maybe even more than running in the summer. Running in falling snow is beautiful and peaceful. Since your body is working more while jogging, I’ve found I am more warm than when I walk the dog wearing more layers and heavy clothing. My friend just purchased some Lululemon gear he says is extremely warm; I would love to review it for you, but it is outside my price range. Luckily, it should cost very little to outfit yourself to run all winter long.

The best place to start with any running list is the shoes. I wear regular running shoes. You will just want to ensure that they have sufficient support and traction as you will likely be running on slick or uneven ground. If you run with your dog, you may want to leave him or her at home unless they are well-trained or unable to pull you, or you may end up being pulled off your path due to the slick snow or ice. I have run a 5k with a Great Dane, but he outweighs me and is too excitable for more than winter walks.

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One-Month Beginner Cardio Program

I know doing cardio is the most dreaded thing possible, but it is a must for a healthy lifestyle. There are all forms of cardio, but they all have one similar benefit; a healthier heart. I am a runner and I absolutely love it, so doing cardio is actually fun for me (as weird as that sounds).

I have put together a one-month beginner cardio plan to introduce those of you to the joy of running.  I am going to start slow and work in a few extra miles as the month progresses. Good Luck!!

Jog or walk as slow or as fast as you want. Remember, this is just a guide, you can adjust it to fit your schedule or your level of cardiovascular endurance. Before you begin, make sure your doctor advises that you’re healthy enough to persue this plan.


Week 1

M: 2 mile walk   T: 3 mile walk   W: 4 mile walk   Th: 3 mile walk   F: 2 mile walk

Week 2

M: 1 mile jog, 1 mile walk   T: 1 mile jog, 1 mile walk   W: 1 mile jog, 2 mile walk   Th: 1 mile jog, 2 mile walk   F: 2 mile jog

Week 3

M: 2 mile jog   T: 2 mile jog, 1 mile walk   W: 2 mile jog, 1 mile walk   TH: 2 mile jog, 1 mile walk   F: 2.5 mile jog

Week 4

M: 2 mile jog   T: 2 mile jog   W: 2.5 mile jog   Th: 2.5 mile jog   F: 3 mile jog

Week 5

Run a 5k race

Please feel free to ask any questions if you have any, either here in the comments or via email.

My exercise plan- 2

My trainer came back. Part of my body didn’t want him to and the other part did. Please tell me this gets easier? I know it will be worth it. Today was so hard. Painful. The worst part… I threw up. Half way through I was light headed and nauseous. I drank water. I sat still. I took deep breaths. Nothing was fighting that back. I felt terrible, not to mention embarrassed. Obviously nothing he hadn’t seen before. We rested and got back to it. Toward the end I started to feel sick again and he pretty much told me to go home.

He’s not completely sure why I got sick today. Possibly that I did not have enough to eat today, and that my body is adjusting to this all-out beating it’s receiving. That snack I was supposed to eat before going to the gym? I missed that.

It was a beautiful day outside, so instead of warming up on the treadmill we hit the jogging path. It’s just short of a mile and for today, it was long enough. Today’s routine was a little different that Monday:

– Warm up with jog
– 2 sets lunges
– 2 sets of 30 arm-pull things on weights
– 2 sets of 30 bench squats (rest arms on bench, bottom hanging off side, use arms to pull up)
– Run three flights of stairs, twice
– 2 sets of 30 leg lifts on weight machine (lie on stomach, weights rest of calves, pull up)
– 2 sets of 30 crunches, 5 different ways (these are the most awful thing we do!)
– Lifting weights
– 2 sets of 20:
– Lifting legs, lying flat on back with legs extended, hands under bottom
– Flutter kicks- lying flat with hands under, alternate each leg up and down
– Scissor kicks- lying flat with hands under, legs criss-cross over one another

My post-gym snack today was a cheese stick and half an apple. He told me that especially on the days we work together, eat plenty of fruits (like bananas) and cheese makes a great post-snack because of the sodium and protein.

I’m going to continue posting this entire experience on my way to dropping some unneeded pounds. Keep up in between blog posts at the Diets In Review Twitter page.

Miss my first exercise post, see it here.