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Wellington Daily News - Wellington, KS
Information on the latest research and studies, better-health tips, and advice for children's and seniors' health.
Keep running during winter
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Information on the latest research and studies, better-health tips, and advice for children's and seniors' health from GateHouse News Service. Know what the \x34study of the week\x34 means for your health and that of your family, and get plenty of ...
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Health Watch
Information on the latest research and studies, better-health tips, and advice for children's and seniors' health from GateHouse News Service. Know what the \x34study of the week\x34 means for your health and that of your family, and get plenty of fodder to ask your doctor about.
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Running tights are a great idea for winter runs, as are thermal base layers made of wool, because the fibers pull moisture away from the skin while simultaneously insulating against the cold.
Jan. 6, 2014 11:25 a.m.



Tip of the Week



For beginners and beyond, winter running can be a daunting task.



Kimberly Daly, a healthy lifestyle expert who offers comprehensive health coaching based in San Jose, Calif., offers some tips on getting a head start on one of the most popular New Year’s resolutions.



“Becoming a runner might seem like a big feat, but really, all you need to do is tie your shoes and walk out the front door. It’s that simple,” Daly said. “You can’t fail, no one is looking at you and if you don’t like it you can turn around and walk back home.”



More from Daly:



• Don’t expect to be a “natural.” It’s important to set reasonable expectations. It takes practice for your body to build up enough endurance to run — your leg muscles, heart and lungs all have to get stronger, so be prepared to run-walk around the neighborhood for a while. Begin by running for one minute and walking for two, for 15 to 30 minutes every other day. After a couple weeks, switch it up so you’re running for two minutes and walking for one. From there, you can increase the time on your feet and run for longer stretches.



• Prepare for the weather. When temps dip below 50 degrees you’ll want to wear long sleeves and pants made from tech fibers that wick sweat away from your body. In the 40s, add a wind-resistant jacket, gloves and a hat. Freezing temps (and lower!) demand even more skin-protecting layers. Running tights are a great idea, as are thermal base layers made of wool, because the fibers pull moisture away from the skin while simultaneously insulating against the cold.



• Remember your face. Lips and exposed skin chap easily in cold weather. Apply a face balm with sunscreen before heading out and carry chapstick with you.



• Beware the air. Cold air can irritate the lungs, so if you have asthma or other breathing-related issues, you might want to consider staying indoors. Another option is to wear a neck buff pulled up over your mouth — this helps to heat the air before it enters your body.







• Don’t risk some elements. Treadmills can be boring, but running on icy roads all but guarantees a nasty slip and fall, and lightning is an absolute no-go. To take the sting out of the first few minutes of an otherwise safe cold-weather run, warm up by doing jumping jacks for two minutes before heading outside.



— Amber Krosel, More Content Now

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