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Running: Baby, It's Cold Outside

We haven't hit a polar vortex yet, but it's still been a rough running winter already, even if last week's big blizzard was a bust. Well-below freezing temperatures and howling winds are enough to make even me, a dedicated winter runner, think about retreating to the treadmill.

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We haven't hit a polar vortex yet, but it's still been a rough running winter already, even if last week's big blizzard was a bust. Well-below freezing temperatures and howling winds are enough to make even me, a dedicated winter runner, think about retreating to the treadmill.

Here's what to do about some common winter running pitfalls to keep your training going until we thaw out.

1. Cold

This all comes down to gear. Never, ever wear cotton, because if you sweat and the sweat dampens your shirt, it will freeze and make you colder. Dry-fit clothing from head to toe will make sure that your sweat doesn't serve as an additional chill factor. If you don't have any, many local running stores have put their winter gear on sale, so you can stock up for a lot less than if you were shopping in November.

What exactly to wear is tricky because everyone feels comfortable running at different internal temperatures. My tip so you don't overdress: Think about how you'll feel at mile one, and dress for that. If you're still unsure, you can map your route to include a trip back home to either pick up or drop off layers.

One thing that has helped me this winter: Asics running mittens. No, I'm not a 5-year-old, but these mittens are really gloves with a mitten layer to go over your fingers. They're much warmer even than layering two pairs of gloves. Some of my friends wear ski mittens or ski gloves. That'll be the next step if these don't work out.

2. Snow

I like running in the snow, but usually after it has just fallen and before the plows roll through. Then, unless there's ice, you don't need to add anything to your shoes for traction. But if you want to run while it's snowing, you'll probably need two things: a running hat with a bill to keep the snow out of your eyes, and either a waterproof vest or running jacket to keep the snow from wetting you down.

Another thing you'll need if you want to run after the snow if the sun comes right out: sunglasses. The only time I wear them is after snow because it can be blinding even in a winter sun (visors and hats protect my eyes in the summer). No need to make a huge investment. You can pick up a pair in the Ironman series from Target for less than $20.

3. Ice

This is much harder to run in that cold or snow, especially if there's black ice, because you don't know where you'll slip up. Ice and snow mix can be dangerous, too. If you must run outside, check out YakTrax. They slip over your shoes and act almost like snow chains for your feet, but not as heavy. I wear them on days when snow had layered on top of snow on top of snow, because I don't know how the conditions will be on the road or trail.

The alternative is to hit the treadmill. Ice is the one thing that will send me to the gym for my workout. I'll use this time to do speed work (usually a quarter-mile running at a 5K pace, followed by a quarter-mile rest). That, and watching the The Price Is Right on the screen in front of me, helps me get through the tedium of running in place.

5. Cold

Not the kind outside, but the one in your body. A rule of thumb is that you can still run if the cold is contained in your head, but if it migrates to your chest, stay home. Whether or not to run, however, depends on each runner and how you feel. I had a monster head cold two weeks ago and tried to run on Tuesday but turned back. On Thursday, I figured the same thing would happen, but I finished my entire five-mile loop. When I waffle about whether to run, I set out to do just one mile. If I still feel OK, I keep going. Not? Turn home.

If you are still sniffling, avoid the gym so you don't spread that around. That's just common courtesy.