Fitting Remarks: Top 10 Worst People to Run Next to on a Treadmill

In my weekly recap from yesterday, you probably noticed that there was a lot of treadmill miles...in fact, all 45 miles of last week's running were on a treadmill- eeks! Not fun.

Though I started to get kind of used to the ol’ treadmill, I can't say I have learned to love it. I definitely prefer to run outside. It was a lot of time indoors pounding out the miles, but it did give me a lot of time to think about all the different people who I ran next to. 

With that said, I have come up with what I consider the Top 10 Worst People to Run Next To on a Treadmill.

1. The Chatty Kathy: I had one of these next to me the other day- he wanted to talk about my pace, what I was training for, how far I was going, etc., etc. Sometimes, I don't mind making small talk, but it’s not really that easy to make polite eye contact when running on the ‘mill without a high risk of an epic fall. Also, most of the time, I just want to zone out, rather than being locked into a conversation with a stranger- a conversation that everyone else at the gym is forced to overhear….

Most of all, I don't want to end up like this little guy:

2. The Lurker: This person doesn’t show up too often at my gym, as there are usually enough treadmills to go around. Yet occasionally, there is a lurker...that guy who is peering over your shoulder, trying to make sure you're not disobeying the 30 minute cardio limit (but really, who only runs for 30 minutes?) This guy is quick to hop onto your treadmill if you make a quick bathroom break. He also doesn’t hesitate to call you out for going over the time limit allotted by your gym policy. Need to wipe the sweat off the ‘mill afterwards? No time! The Lurker has already hopped on.

3. The Unwelcome Competitor: Every time you change your pace, he changes his. Every time you increase the incline, he peers over and does the same. At this point, I usually try to position my sweat towel over the pace/info so he can't see. Take that, Unwelcome Competitor!

4. The Faker: This guy turns up the treadmill as fast as it goes, sprints for about a minute, and then puts his feet on the sides for a "break". He spends more time "breaking" than actually running, but hey, look how fast he went!

5. The Jeans Guy:  Okay, more power to you for working out at all…but in jeans? I don’t want to know how nasty it gets inside those sweaty Levi's. It’s like skiing in jeans…100% failed fit!

6. The Cell Phone Talker:  I don’t want to hear all about your drunken weekend escapades.

7. The Grunter:  You’re working hard. You need to make sure we ALL know just HOW hard with several ugh, arghs, and uffdas…

8. The Overwhelming Body Odor Guy: The stench..it burns the nostrils! This guy hasn't washed his gym clothes in months, and has no plans to do so at any point in the near future.

9. The “High Perspire”: This person is sweating all over the place! I might be guilty of this one- I swear, the heat is always super high at my gym, and I finish most of my runs totally drenched. But there's nothing worse than getting a sweat shower from the guy on the treadmill next to you.

10. The Gas Passer:  I am wearing headphones.  Not a nose plug.

Just remember, the first rule of treadmill running is that you always select a treadmill that is on the end of a row if possible. Hopefully that means you only have to deal with a person on one side of you. Otherwise, you could be sandwiched between TWO people from the above list.

Do you have any others to add to this list? Please share in the comments!

Fitting Remarks: 14 Motivational Tips to Keep You Running Through the Winter of 2014

I have had some trouble lately getting out of bed to go running in the morning. I know some of the reasons- it's cold, it's dark....or, if I am running on the treadmill, I just can't get excited about the monotony that awaits me. It’s not easy to stay motivated this time of year, I know. Getting out of your cozy warm bed in the morning is a challenge!

But it can be done! I have put together the following list of things to help you (and help myself) stay motivated throughout the winter.

1. New Workout Gear:

What can I say, I'm a sucker for new workout gear, but it gets me motivated to get out there and wear it! Check out my winter running essentials list, and invest in some fun new cold weather gear, and you will be inspired to test it all out on a run. Treat yourself to that new pair of Athleta tights you've been eyeing, but save them for a day that you really are having trouble getting motivated.

2. New Pair of Running Shoes:

This tip follows along with tip #1. I know when I received my new pair of Ravenna 5's, I was excited to test them out. Buy a pair now, and keep them in the box until you need that extra motivation to get out the door. It works!

3. Run a new route:

Tuesday night, my friend Meggan joined me for a hilly 9 mile route. We started off with a usual lap of Lake Calhoun, but then we just ran around my neighborhood, picking roads that look hilly and doing a repeat or two on each one. The change of routine actually made the miles fly by, and before we knew it, we were at 9 miles!  I didn't realize I was in such a rut with running the lakes until I changed it up, and it made a world of a difference. So, tip #3, blaze a new path. I understand the appeal of running from your front door, but it can get a bit routine and boring. Get in your car and drive to a new trail. Your new-found motivation will make it worthwhile.

4. Leave the Garmin at home:

I shared a whole list of ways that your Garmin can actually be detrimental to your training (read it HERE) There really is something to be said for just RUNNING, with no knowledge of pace or even distance. Just go for a run for the joy of running. I usually do this when I bring Matilda along, and I let her set the pace, sniffing around as frequently as she'd like.

5. Sign up for a spring race:

There's nothing more motivating than having a race on the horizon to get you out the door. I have the Flying Pig marathon in May, and it is definitely the reason why I tough out the cold on Saturday mornings. Locally, there are a TON of fun spring races you can register for: Goldy's 10 Mile, the Get Lucky 7k or Half Marathon, the 100% Irish for a Day 10 mile, the Get in Gear 10k & half marathon, the Lake Minnetonka half marathon....the list goes on and on!

6. Set a challenging, (yet hopefully achievable) goal for that spring race:

Having something to work towards will drive you through the miles. I seriously have thought about posting a big "3:45" on top of my alarm clock, to keep reminding me of my goal for Flying Pig. I'm never going to achieve a 3:45 marathon by sleeping in and skipping my runs….

7. Join a run club or find a running buddy:

There's nothing that keeps you accountable like a running buddy (or a group of running buddies in a club!) I know when I am meeting a friend for a morning run, I wouldn't just be letting myself down if I cancel. That friend is counting on me to show up.  Joining a running club can also keep you accountable, open up your social circle, make running fun, and make you faster! I dropped about 25 minutes off my marathon PR when I first joined the Calhoun Beach Running Club. Granted, I have been stuck there at 3:55'ish now for several marathons, but it definitely helped vs. when I was running alone.

8. Go to bed.

Or, better year, go to bed EARLY. It will be a whole lot easier to get up if you are well rested. And remember, for every mile you run each week, you should be adding a minute each night to your sleep. i.e. I am running about 40/miles a week, so I should be getting an extra 40 minutes of sleep each night!

9. Get a dog who likes to run:

Maybe get a Vizsla! They have so much energy and love to run. You'll always have a reason to get out the door. Who can say no to this face?

10. Think about swimsuit season

...It will be here before you know it. The work you put in now will pay off when you strip down to that new bikini. We just booked a Caribbean vacation for March, and I'm not going to lie- knowing that I will be trouncing around in my bikini in just over a month has helped get me out the door many times already!

11.Book a massage.

Make the massage a reward to yourself only IF you run 4 days this week (or something along those lines).

12.  Be grateful that you CAN run.

I just have to think back to my recent stress reaction, which kept me out of my Brooks for several weeks. I would have done anything to be able to run then, so I should take advantage of it now.  I GET to run! Yay! I'm running!

13. Create a blog!

Everyone's doing it, right? You don't even have to be a good writer, trust me :-)  Actually, putting it all out there on the intrawebs will keep you motivated. I (hopefully) have readers who are interested in how I perform, and putting my goals and training out there in a public forum keeps me accountable. And in turn, it keeps me motivated! I put it out there, and if I fail, you're all going to know!

14. Remember: you'll always feel better after a run than before it.  So true.

So there you go- my 14 Motivational Tips to Keep You Running in 2014. I hope one of these helps motivate you!

Do you have any other tips? What gets you out the door? Please share in the comments! 

Weekly Recap: Fitness, Fashion, and Fitness Fashion

By Jess in Minneapolis

Another week has flown by, and I'm checking in today with a weekly recap of what's happening in Fitness, Fashion, and Fitness Fashion during the week of January 20-26th.

Fashion: 
First up, a quick fashion update. A few of you asked about my dress from my friend's bachelorette party this past weekend...

I found it on the sale rack at my local Anthropologie. It's an online exclusive that appears to be sold out (though I did find it on ebay). Someone must have returned it to the store, so it was mine for just $50! I had to pair it with tights for a January event, but I think it could transition into spring with some nude heels. (And PS- I did a spray tan at the Glow Lounge with the bride-to-be...hence the post-vacation glow!)

Fitness Fashion:

In Fitness Fashion, I tried out a pair of the GapFit gFast leggings. Regularly $59.95, but on sale right now for $38.99 in blue or green:

Of course, I was drawn to the brightest color available. This lime green pair of tights were calling my name! They fit pretty well, and I'm happy with them so far. 

I’m really curious why the Gap is investing so much in their athletic ware, when they have Athleta? I suppose the Gap tights aren’t quite as nice as Athleta’s, and the price point is lower. I could tell that the material wasn’t quite as nice as my Splits59 pair or a pair from lululemon, but they work just fine for an additional pair to add to the rotation. I wore them to a barre class the other day and they worked well, though I probably wouldn’t run in them- not enough coverage for that!

Fitness:

And finally, here's how last week ended up in fitness:

Monday: Hilly intervals by Mary Tyler Moore’s house- 8 miles total. I had the day off so I took advantage and ran when the sun was out!

Tuesday: 6 miles on the treadmill, C2 Vinyasa at Corepower with Kim (I used to take Kim's yoga sculpt class quite a bit back when I first got started at Corepower, but this was my first time taking her vinyasa class)

Wednesday: 5 miles on the treadmill

Thursday: 7 miles on indoor track at the downtown Y (70 laps...yep, 70 times round and round...)

Friday: complete rest..running all those laps burned me out!

Saturday: 13.1 miles Securian Winter Run

Sunday: Bonus 3.5 mile run- I shouldn't be running on Sundays; that's not part of my plan for this training (no more than 5 days of running per week!) but this was an exception. I was part of a RUNNING photo shoot! 

(I'll have more to share on this next week, but it was pretty fun!)

So looking back, I guess my week wasn't actually very balanced- 6 days of running, 1 complete rest day, and 1 day of yoga...no strength, and about 43 miles of running. I hope to do a better job this week.

I did do lots of planking though- up to 4 minutes again today! Are you sticking with the 30 day plank challenge? Please let me know in the comments how it's going!

Fits Do Race Reviews: Securian Winter Run

By Jess in Minneapolis

Last Saturday, I ran the Securian Winter Run Half Marathon, formerly known as the Frozen Half Marathon. There is also a 5k and a 10k option on race day.

I ran this race as part of a bachelorette party (read all about it HERE). The bride-to-be had said we should all run it together as a "fun run." Now, I should mention that the bride-to-be's marathon PR is somewhere around 3:15, and she regularly throws down half marathons in the 1:30's...so I was a little worried that her "fun run" pace could be my hardest run ever! But fortunately, she was content as long as we kept it under two hours. She just wanted us all to have a good time!

And a good time, we had! It was nice to not be too stressed about a race ahead of time. We didn't do a warm-up before the race, and we just treated the 13.1 miles as a long run with good company. I think my official time was 1:56, which was about right for the effort for the day. Well...the "effort" did feel harder than the time showed, as the footing was a challenge, and the wind and cold made things a little tougher! I was sore afterwards, but I think that was because of my fall and the change in my running form due to the icy roads.

The race started at 9 am, and we were able to stay warm within the Securian building until right before the gun went off. We headed to the start line around 8:55, and before we knew it, we were off. There were pacers available, and I think there were some really competitive runners out there as well. I believe the official cutoff time on the other end for the half marathon was three hours. That would be long time to be out in those types of conditions!

The course first curves around the ice sculptures in Rice Park, before heading out and back on Shepherd road, which is a busy thoroughfare in St. Paul. There is a killer hill right at mile 12 or so, where plenty of people actually decided to walk (I was very tempted to join them!) The rest of the course is rolling hills on a concrete road. Its not very scenic, but it was a change of scenery from the rest of my long runs, and there were plenty of water stops (though the water was frozen at some stops!) There was no Gatorade though, only water in small bottles at 3-4 points along the course.

I am so grateful for those volunteers who stood out there in the freezing cold to give us water- THANK YOU!

course map

The Securian Winter Run is a "runner's" race. There's no swag, no medals, no fanfare. There were some shirts available for purchase, and the first 1,000 registrants did receive a pair of fit-socks, which was nice, but none of the swag of a Team Ortho race. Instead, its a cold winter run for tough runners who are willing to brave the elements without all the "glory."

shirts available for purchase

I did the race last year (read that recap HERE). It was cold then as well, but the difference this year was that the roads were really, really slippery. I actually wiped out once around mile 10, and became really paranoid after that about falling again. I backed off a bit and ended up getting separated from the rest of the girls, though we all finished within minutes of each other.

After the race, there was chili and hot coffee available as well as your standard post-race goodies like bananas, chips, bread, and salted nut rolls (or maybe that's only standard in Minnesota?) We were all freezing, so there wasn't a lot of stretching before we headed to the free showers at the St. Paul YMCA to warm up and change into dry clothes for the rest of the bachelorette festivities.

Even though the weather is guaranteed to be cold, I still like this race. It keeps you in shape over the winter, and I enjoy running in St. Paul for a change. Parking is free for the race. Its just an easy and affordable half marathon option that I recommend for anyone wiling to run outside in the winter. It probably isn't a PR course, nor PR weather, but for $35, you can't beat it.

....I just had to get a picture of this guy. You know I love a bright outfit, but this guy made my running gear look dull. Nice work buddy!

Fit Fanatic: New Year's Day Run in the Freezing Cold.

By Jess in Minneapolis

Happy New Year! We are going through a crazy cold spell here in Minneapolis. The high on New Year's Day was only 0 degrees, and when I woke up, it was -7 with a "feels like" temperature of -20.  I would normally just head to the treadmill, but a few brave souls had organized a New Year's Day run to start off 2014, and I didn't want to miss out on the....fun? Fun? Is that what we're calling it? Ha!

On New Year's Eve, there was plenty of texting back and forth with this group, and I was thinking (hoping?) that the run would be cancelled, but it wasn't. Nope! At 9 am, three girlfriends came over, all bundled up, and we ventured out into the arctic cold for a New Year's Day run. We managed 7.8 miles, and to be honest, it wasn't really that bad.

With the right gear- with the Right Fits- you can run safely and comfortably, even when the temperatures are below freezing.

This post is all about the gear! I'm going to share with you what each of us wore to run, providing links to similar products for you to purchase to complete your winter running essentials and run through the winter safely and comfortably.

Me (Jess):
Footwear: SmartWool, Yak-Trax & Brooks
The trails were mostly clear, but I still wore my YakTrax Run paired with my Brooks Ravennas.

I wore a regular pair of running socks under a pair of SmartWool knee high ski socks. I probably wear my YakTrax more than most people (I was the only one wearing them that day), but I think I'm a little nervous ever since I broke my ankle on the ice in 2008.

Bottoms: Two layers.
I wore two pair of tights- a pair of Craft running tights (similar) and then a pair of fleece lined Adidas running tights (similar). The Adidas pair are pretty warm, but they don't actually stay up on my butt very well. This wasn't really an issue though, since they were on top of another pair. Problem solved!

Top: Four layers.
On top, I started with a lululemon bitty bracer, then my Costco tank top, Athleta long sleeve twist top, Nike long sleeve half zip (similar), and then a Nike windbreaker jacket (can't find anything similar online). The jacket is puffy and bright, and a good top layer.

Head: 
I wore my Nike face mask, but this was a bad choice. The face mask works well for a few miles, but then it starts to get sweaty, and then the sweat freezes, and you are left with a hard wall of ice covering your face and chin. I think that a warm hat,  paired with a neck gaiter (like THIS) is a better choice, because you can rotate the neck gaiter around as it freezes. Sounds weird, but it works! I won't be wearing the face mask again. My chin was FROZEN by the end. Failed Fit.

Hands:
I wore my Craft XC split finger gloves. Best gloves ever.

They really kept my hands warm. In fact, I was tempted to take them off towards the end, as my hands were getting so sweaty! They are seriously the best running gloves.

So, that's a lot of layers, but other than my face issues, I felt pretty comfortable with what I was wearing in the cold.

Let's move on to what Lindsey wore!

Lindsey
Footwear: Brooks!
Lindsey is a Brooks girl as well, with the PureFlow 2 as her shoe of choice. She paired hers with SmartWool tall wool "ski" socks. Seriously, snowboarding or ski socks are perfect for cold weather running!

Bottoms: Two layers.
Lindsey also wore two layers on bottom. She went with a pair of Under Armour Fitted Coldgear thermal pants (similar) and Brooks Utopia Thermal Pants <--I have these too, and they're great!

Top: Four layers.
Four layers for Lindsey as well.  She started with an Under Armour Heat Gear short sleeve (similar), and then a Champion base layer long sleeve (similar). Then she topped those with an Under Armour fitted cold gear thermal long sleeve (similar), and a super cozy Marmot polartec power shield shell jacket (similar) Marmot makes really great cold weather gear, and I think their stuff is worth the extra money.

Head:
Lindsey wore a 686 infidry balaclava with mouth vent, which she highly recommends! (similar here) She paired it with a Brooks headband, and said she felt pretty warm.

Hands:
She wore two pairs of gloves- Mizuno knit gloves and Nike storm-fit tech running gloves. (Find similar gloves HERE and HERE)

Lindsey said she felt pretty warm and was dressed well for the weather!

Next up...Kelly! Now Kelly used to say no running for her if the temperatures were in the single digits, but she was one of the primary organizers of the New Year's day run. I guess 2014 brings a new tougher, cold resistant Kelly!

Kelly
Footwear:
Kelly's shoe of choice is the Asics Nimbus. She paired hers with just ONE pair of regular fitsox (apparently she isn't on the SmartWool ski sock bandwagon yet!)

Bottoms: Two layers.
Kelly's base layer was a pair of well-loved (or, as she said "really old") spandex, with Nike running tights on top (similar).

Top: Three layers.
Only three layers for Kelly on top, but her top layer was quite warm. Her base layer was a Nike shell, topped with a warm long sleeve from Costco (I'm telling you, they have some decent fitness attire at Costco!) and then a black down jacket from Target that was super warm and cozy. (similar) I think I need to buy one of those. Only $34.99 and really cute, right? Go Target!

Head:
Kelly was smart and went with the neck gaiter and a wool hat.

All of Kelly's winter gear for today's run!

Hands:
She gets warm hands quickly, so she only wore a pair of Nike running gloves and was completely fine.

Kelly said overall, she was dressed well, and felt pretty warm. The only exception was that her hamstrings were a little chilly. She said should have used a warmer layer on bottom.

Next up...Monica! Monica is one tough cookie, and she is a really strong runner. I didn't get an individual picture of her on New Year's Day, but she's the second one from the left in the group photo above with the snow covered purple hat.

I feel bad that Monica didn't get own picture, so here's an adorable picture of her dog Darla!

Monica
Bottom: Two layers.

Monica wore two layers on the bottom, with a pair of Reed Street Spandex leggings topped with a pair of Athleta Polartech Power Stretch 2 Tight  (Awesome pants, only $79!)

Top: Four layers!

Monica started with a Nike dri-fit seemless tank top, and then put on an Athleta Longsleeve Wonder Wick It Tee Running Top  (She's a bit of an Athleta lover, if you can't tell!)  Next, she wore a North Face Women's Windwall 1 Jacket, and on top of that, a North Face Apex Bionic Soft Shell Jacket. This girl was READY!

Head:

On her head, Monica wore a Bula Beanie. To protect her face, she wore a Dakine Hood-lum bandana. Its not shown in the picture above, but this is kind of what it looks like:

They are pretty popular with snowboarders, but work well for running as well! Monica also donned a one-of-a kind polar fleece scarf (handmade by her mom- so awesome!)

Hands:
She kept her hands warm with some Saucony Ultimate Run Gloves.

Dustin joined us as well for the New Year's Day fun. He wasn't a big fan of being the only man on the run, so he cut his run a little short. He did recommend that we grow beards to keep our faces warm, but I'm not sure that's going to work for the ladies.

He wore his Brooks Cascadia trail shoes (he prefers those to YakTrax), a Patagonia base layer, Craft running tights (similar), a Craft running jacket (similar), his knit hat from the Mustache Run in 2012, and Craft gloves (similar to mine). Apparently this guy loves Craft brand running attire!

We didn't think it was a good idea to bring Matilda on the New Year's day run. Vizslas are superb runners, but they don't have a very thick coat, and aren't really winter dogs. Even when the temperature is in the teens, she still gets cold paws and ends up running on three legs. We took her to the neighborhood dog park later in the day instead to let her run free. That was a better idea for our little sweetheart.

So there you have it. Hopefully this post offered you some helpful ideas for the right gear to get you through the rest of what could be a very long and cold winter.

Happy Winter Running!

Featured Fit: Minnesota Winter Running Essentials.

By Jess in Minneapolis

"Winter is coming."

This isn't just a quote from Game of Thrones. It's the truth. Winter is indeed coming, and runners in Minnesota (and the rest of the Midwest) need to be prepared.

All you warm weather readers, I am going to tell you something shocking. I run outside all winter. Yep. All winter. In Minnesota.

I have run through hail and blizzards, and you can too, as long as you have the right fits in terms of winter running gear!

Based on my personal experience, here is my list of the running essentials that you need to keep running all winter long.

WINTER RUNNING ESSENTIALS FROM THE RIGHT FITS:

1. Dress for Success Chart:  Keep this chart handy, runner friends. This helpful chart from Runner's World is definitely one of my winter running essentials. I reference this chart all the time before runs to figure out what to wear.

Dress for Success
Here’s a cheat sheet to help you dress appropriately for your runs, no matter what the thermometer says. This chart factors in the 10-Degree Rule but doesn’t account for a significant windchill. On very windy days, you may need to dress warmer.
TEMP (in degrees)	BASIC APPAREL
above 70	Lightweight/light-colored singlet and shorts
60 to 69	Tank top or singlet and shorts
50 to 59	T-shirt and shorts
40 to 49	Long-sleeve shirt and tights or shorts
30 to 39	Long-sleeve shirt and tights
20 to 29	Two upper-body layers and one lower-body layer
10 to 19	Two upper-body layers and one lower-body layer
0 to 9	Two/three upper-body layers, one/two lower-body layers
below 0	Three upper-body layers, two lower-body layers

2. YakTrax Run I did a full post on the YakTrax Run HERE. Now, if you don't want to pay up for the YakTrax Run, you can try a pair of regular YakTrax, and you'll be alright for a little while. But honestly, the YakTrax Run version will last so much longer. They are designed specifically for running and they can hold up to the wear and tear of cold weather training.  Order a pair today at R.E.I.  HERE

3. A Great Sports Bra- Well, this running essential applies in both warm or cold weather, but a great sports bra is just as important in the winter, even though it's going to be covered up with multiple layers. You know that I love the Serena bra by Moving Comfort and the Bitty Bracer by Lululemon. Chafing can still happen in the cold temps, so find a bra that fits you!

4. A Wicking Baselayer: There are a lot of great options out there for base layers, so stock up on a bunch. I love my new Long Sleeve Twist Top from Athleta, but the Brooks Heater Hog is definitely a good one, and I've had good luck with the base layers at Lululemon like this one

5. Warm Socks: When its really cold, I actually wear my snowboarding socks. They're wool and very warm. SmartWool brand is probably one of the best. Find them at REI

6. A Wind-Stopping Softshell/Jacket- This Craft one looks awesome. One or two really great winter running jackets is all you need. (You probably don't have to wash them every time you run, if you have several wicking base layers underneath.)

7. Warm Running Tights: Again, Craft makes a really good pair, and you can always go down the SportHill route (though they are somehow the least flattering pants in the world!) Brooks makes a fleece lined pair that is pretty warm as well. Here's a great list by Runner's World of good winter running pants.

8. Quality Running Gloves- I have a pair of Craft gloves that are extremely warm. The two-finger split makes this glove more like a mitten, and my hands stay super cozy in these.

9. Fleece Neck Warmer: A fleece neck gator (like this one) will really make a difference in your winter running. It will keep your neck and chin warm while also helping to prevent burning lungs.

10. A Warm Hat or Ear Band: I like the ear bands the best, but sometimes you'll need a really warm hat like this one or this one.

I also love running hats that have a hole for your pony tail as well, like this one by Saucony:

11. Lip balm with SPF: The wind and cold can make your kissers pretty chapped. I load up on Aquaphor before a cold run.

11. Knuckle Lights: Okay, you can get away with a head lamp, but you know I prefer the knuckle lights. (They were Friday's Favorite Fit a few weeks ago!) Knuckle lights are a winter running essential for both the early morning runners and the evening runners, now that our daylight hours are limited.

12. A Face Mask. Unfortunately, when its really windy and cold, you need to protect your face with more than just some SPF/Moisturizer.  Sexy? Not so much, but unfortunately a face mask is definitely a winter running necessity.

Now, if you just can't face the cold, there is always the treadmill or Metrodome running (at least for a little while) But if you purchase the items I have listed above, I think you'll find that winter running isn't so bad after all! It's invigorating! It keeps it interesting! It toughens us up, and that's what makes us real Minnesotans!


Previous posts by the Right Fits about cold weather running:
Fit Fanatic: So Cold
Fitting Debate: Running in Cold vs. Hot Temperatures
Fitting Debate: Running in Cold vs. Hot Temperatures Pt. 2

Fits Do Product Reviews: YakTrax Run 

Featured Fit: Tips for Runner Safety.

By Jess in Minneapolis

Yesterday morning, I joined my friend Kelly for a morning run. It’s quite dark in the mornings now, but she was carrying a knuckle light. We were running along easily, catching up on the weekend’s events, when out of the dark shadows a man popped out at us and said, “Help me, help me! I’ve lost my glasses!” His presence seriously startled Kelly and me, and I responded quickly with a “No, thanks!!!” and the two of us sprinted away as quickly as we could.

Where was my Minnesota nice? Why wasn’t I willing to stop and help this stranger in the dark find his glasses?

Safety first. The whole thing really freaked me out. It didn’t feel right. What was he doing lurking in the shadows? He wasn’t walking a dog, or going for a run. He was just there. Why didn’t he have a phone to use for a light, or something else to help him find his supposedly lost “glasses”? The whole thing did not feel right to me, nor to Kelly. We both were freaked out, so we sprinted off as quickly as we could. Was he a predator trying to get us to stop and come over to try to help him, and then what? I don’t mean to be melodramatic, but it was weird.

I was so thankful that I wasn’t running alone, or I would have been even more spooked. Sure, it all might have been innocent enough, but in the dark morning hours, I am unfortunately not going to stop to help a man in the dark.

With that said, I think this is as good a time as any other to write a post to remind us all about runner safety. I gathered some tips from friends and family, who also run in the dark and here they are.

1. SEE AND BE SEEN! I don’t mean this in a social way, like “I only want to run around Calhoun because that’s where all the eye candy is!” Nope, I mean wear reflective gear and a head lamp or knuckle lights (you know that I prefer the knuckle lights). Road Runners Sports has a great variety of reflective vests, arm bands, etc, and they are all reasonably priced.
   
    Most local running stores in Minneapolis also carry the basics for reflective gear. Check out Gear, Marathon Sports, or TC Running Company, and they can set you up with some helpful safety gear.
2. MACE. I carry mace with me on runs. 
   
   I found my handheld version on Road Runners Sports. You can buy a similar one for just $11.99 here. Fortunately, I have never actually had to use this, so it has lasted for many, many years. Just be careful not to accidentally spray yourself!
3. NO MUSIC. Do not listen to headphones when running in the dark. You need to be aware of your surroundings.
4. CARRY YOUR PHONE. iPhone has a really good “Track My Phone” app if someone at home is worried about you. And of course, it's just a good idea to have your phone handy if you do have to call 911.
5. RUN SAFE ROUTES. Try your best to run in busy, well-lit areas. I know this isn’t possible for some people. It might mean driving to a different area of town, but it’s worth it for your safety.
6. BRING YOUR DOG: Let's face it, Matilda is not very intimidating, but just having a dog with you might discourage the creepsters from approaching.
   
7. DON’T OVERSHARE. Don’t post on social media what time you run or your route. This sort of thing was mentioned on my 10 Things Runners Need to Stop Posting About on Facebook. You don’t want to share all the details of when/where you’re running, as you never know who might somehow access that information. I am careful to be vague here on the blog about where and when I run. I switch up my routes quite frequently, and Dustin always knows where I’m going and when I should be back.
8. Yet..DO OVERSHARE. Say what? Wasn’t tip #7 to not over-share? I am suggesting that you over-share your route, your expected pace, and what time you should be home with your roommate, your spouse, or even just text a friend so someone knows. Like I said, Dustin always knows where I'm going and when I should be back. If you’re out there running in the dark, you want someone to know when to start worrying about you if you aren’t back by an expected time. And if you are having a terrible run, hopefully you followed tip #4, and can call or text that friend so they know you’ll be a bit late…or maybe they can come give you a ride!
9. LISTEN TO YOUR GUT. If it doesn’t feel right, you don’t have to stop to help someone. Predators take advantage of our tendency to want to stop to help. Yesterday morning, it just didn’t feel right to stop and help this guy. Who knows, maybe we did the wrong thing. Maybe this guy really needed our help….but again, why was he out walking so early in the morning if he was not capable of finding lost glasses?  If he really lost his glasses, I guess he’ll just have to wait until the sun comes out to find them.

I hope that some of these tips will help you stay safe, but most of all, I am really hoping that none of you ever find yourself in a dangerous situation on a run. But if you do find yourself in a bad situation…

• Scream “FIRE”. People are more likely to help if you scream “FIRE” than “RAPE” or “HELP ME”. This is sad, but true.
• MACE- spray away.
• RUN! Just one more reason to be in shape.

Locally, there are a few trails I definitely avoid when it's dark and I'm alone:

• Minnehaha Parkway: It's just too dark and secluded on a good portion of the running trail
• Cedar Trail: Same here. I feel like both the Cedar Trail and Kennilworth Trail are not as busy or as well-lit as others, and the trails just arne't as close to houses/residential areas in case of trouble.

**This post is focused on runner safety from predators, but there are other dangers that could affect runners: wild animals, rabid dogs, icy patches, distracted drivers, weather, etc. but I think some of my tips could be helpful against those dangers as well.

Stay safe out there runners!

P.S. Isn't this face intimidating?? Watch out now!