What to wear?

Cold weather doesn't mean that you have to banish yourself to the treadmill all winter long. Because of new technology in winter running clothes, gone are the days when runners trudged through outdoor winter running workouts wearing lots of heavy and uncomfortable clothing. Follow these tips and you'll be able to run safely and comfortably in the cold weather:

Head and Neck

On cold days, you'll lose a reported 10% of your heat from your head, so it's important to keep it covered. You also want to protect your skin from the cold and wind, and also prevent frostbite and chapping. Here's what you'll need for your head and neck:

Thermal hat: A fleece or wool hat is perfect for keeping your head warm during winter runs. You can easily tuck it into your pants if you feel like you're starting to overheat.
Neck Gaiter or Bandana: Often worn by skiers, a neck gaiter can be extremely valuable on a frigid, windy day to protect your neck and face. You can pull it up over your mouth to warm the air you're breathing in, which is especially helpful when you first start your run. Some runners wear a simple bandana over their mouth for the same purpose.
Balaclava: Also known as a ski mask, a balaclava is a type of headgear that covers your whole head, exposing only your face or part of it, and sometimes only your eyes. They're usually made of fleece or wool and are only necessary if the temperature or wind chill is below 10 degrees F.
Chapstick/Vaseline: Protect your lips from chapping with some Chapstick or Vaseline. You can also use the Vaseline on your nose and cheeks (or anywhere else on your face) to prevent windburn and chapping.

Upper Body

The key to winter running dressing, especially with your upper body, is layering. Not only do layers trap body heat, they allow sweat to move through the layers of clothing. The moisture is wicked away from your first layer to your outer layers, and then evaporates. Here's a guide to how you should layer on your upper body:
Wicking Base Layer: The layer closest to your body should be made from a synthetic wicking material, such as DryFit, Thinsulate, Thermax, CoolMax, polypropolene, or silk. This will wick the sweat away from your body, keeping you dry and warm. It's very important to make sure you don't wear cotton for this layer because once it gets wet, you'll stay wet. When it's above 40 degrees F, you can usually wear just a long-sleeve base layer.
Insulating Layer: Your second or middle layer, which is needed for very cold weather (below 10 degrees F), should be an insulating material, such as fleece. This layer must continue wicking moisture away from the skin. It should have the perfect balance of trapping some air to keep your warm, yet release enough vapor or heat to avoid overheating. Some fabrics suggested for your second layer: Akwatek, Dryline, Polartec, polyester fleece, Microfleece, Thermafleece and Thermax.
Wind- and Water-proof Outer Layer: This layer should protect you against wind and moisture (rain, sleet, snow), but at the same time allow both heat and moisture to escape to prevent both overheating and chilling. It's a good idea to wear a jacket with a zipper for this layer, so that you can regulate your temperature by zipping it up and down. Suggested outer layers: ClimaFit, Gore-Tex, Microsuplex, nylon, Supplex, and Windstopper. If it's between 10 and 40 degrees F, you can usually get away with a wicking base layer and an outer layer.
Gloves/Mittens: You can lose as much as 30% of your body heat through your extremities, so it's important to cover those hands. On cold days, wear gloves that wick away moisture. When it's extremely cold, mittens are a better choice because your fingers will share their body heat.

Lower Body

Tights/Running Pants: Your legs generate a lot of heat so you don't need as many layers on your lower body. You can usually wear just a pair of tights or running pants made of synthetic material such as Thermion, Thinsulate, Thermax, Coolmax, polypropolene, and/or silk. If it's below 10 degrees F (temperature or wind chill), you may want to consider two layers on your lower body: a wicking layer of tights, and a wind-proof layer such as track pants.
Women's Running Tights.
Shoes: Your feet also stay pretty warm, as long as you keep them moving and dry. Try to avoid puddles, slush, and snow. Look for a running shoe with as little mesh as possible, since that's where the water will seep through to your feet. Or, if you can't avoid running in the snow, you may want to think about buying trail running shoes, which are somewhat water-proof and will give you a little more traction in the snow. You may also want to try YakTrax Ice Grippers or Ice Spikes, which slip right over your running shoes for added traction.
Socks: Never wear cotton socks (in cold or warm weather) when running because they won't wick away the moisture, leaving your feet wet and prone to blisters. Instead, be sure to wear a good pair of wicking socks made of fabrics such as acrylic, CoolMax, or wool (in the winter).
Runners need to take precautions when running in the heat and humidity. Follow these tips for how to dress properly for hot weather running.

Wear Synthetic-blend Clothing

Avoid wearing cotton when running because it holds your sweat and doesn't dry quickly, which can lead to chafing. Synthetic fabrics (such as CoolMax or Dri-Fit) wick moisture away from your skin so cooling evaporation can occur. Although the technical fabric running clothes may cost a little more, you'll appreciate the comfort -- especially during long runs.

Choose Running Socks Carefully

 

Don't wear 100% cotton socks during your runs. Your feet will most likely be sweating a lot, and cotton tends to keep your feet wet, which can lead to blisters.  Look for synthetic blends like those made from polyester, acrylic, or CoolMax, which are best at wicking away moisture.

Dress Lightly

Light-colored, loose-fitting clothing will help your body breathe and cool itself naturally. Tight clothing restricts that process, and dark colors absorb the sun's light and heat. Light colors reflect the sun from your skin.

Wear Shades

A good pair of running sunglasses help protect your eyes from the sun's damaging rays. Also, wearing running sunglasses helps prevent headaches that come from squinting or exposure to bright light.

Use Sunscreen

Apply your sunscreen (at least SPF 15) before you get dressed for your run. Some summer running clothes are made of mesh or very thin fabric, so they might not provide protection from the sun's rays. Also, your clothes move when you run (or you may choose to take off some clothes, like your shirt). So it's best to make sure you're fully covered with sunscreen.

Oh! Yes it is!

In fact it is.  Since I started to run, I realized how peaceful I felt after it.  Since the moment I start running, my mind is in blank completely.  I stop thinking, I just see the landscape and listen to the nature noises.  I use this activity to relax.  When I feel I'm under stress, I wear my sport clothes and start running.  It is incredible how after doing it, my energy comes back to me!  I really recommend it, it is costless!

Be There!!!!!

                                          DECEMBER 14, 2014, NEXT APPOINTMENT!

Drink water!!!!

Here are some good reasons why you should drink water.  If this is not enough...

1) Drinking Water Keeps You Young

Drinking plenty of water is great for your skin. If you don't drink enough water, you'll suffer from dry skin, and you'll be likely to use more creams and lotions to moisturize. However, creams and lotions don't strike at the root of the problem. Drinking plenty of water keeps your skin moisturized and reduces the appearance of fine lines and wrinkles.
If you don't drink enough water, your body will try to retain it in order to conserve resources. This retention makes your skin puffy and can even lead to bloating.

2) Drinking Water Helps You Lose Weight

There's a reason why most diets and fitness programs ask you to drink a lot of water. One of the benefits of drinking water is that it helps you lose weight.
Water suppresses your appetite, so you don't eat as much. Drinking plenty of water also prevents fluid retention, because your body won't try to retain water if it's getting enough.
Drinking water also helps your body burn stored fat. If you're not drinking enough water, your liver will be forced to help your kidneys detoxify your body. When you drink plenty of water, your kidneys don't need any extra help, so your liver will be able to metabolize stored fat more efficiently. Drinking water flushes toxins from your body and prevents constipation.

3) Drinking Water Helps You Build Muscle

Another benefit of drinking water is that it makes your muscles stronger. That's because water carries oxygen to the cells of your body, including those of your muscles. Drinking plenty of water enables your muscles to work harder and longer before they feel tired, and this can help you build muscle.

4) Drinking Water Makes You Smarter

Drinking water can increase your cognitive function. Your brain needs a lot of oxygen in order to function at optimum levels. Drinking plenty of water ensures that your brain gets all the oxygen it needs. Drinking eight to ten cups of water per day can improve your levels of cognitive performance by as much as 30%!
Drinking plenty of water also supports nerve function. It ensures that your body's electrolyte levels remain high enough to allow your nerves to relay messages to and from the brain in the way they were meant to

5) Drinking Water Is Good for Your Joints

One of the lesser known benefits of drinking water is that it helps keep your joints strong, healthy and lubricated. Your joints need moisture in order to remain strong and flexible, so that your movements are smooth and pain free.

QUIZ. What do you think we carry in?

Running becomes an addiction!!!!!

I started running 3 and a half years ago.  My husband was always eliciting me to make exercise, but I had a lot of excuses: my son, my work, my home, etc.  The true was that I had never found a sport that makes me feel good with myself and see the progress fast.  I remember the day he came home with a bag full of running leggings so I could start running with no more excuses.  I decided to start and once I did it I could not stop.  Here I am.  I started running 1 km, then 3km, next I ran 5km.  From there, I jumped to run 10km, this was the last day of year 2011.  Then, I continued training and started to run short races in US.  Again, on December 2012, one of my running friends told me about running the half marathon, I had been running for 2 years, so I have de condition.  I started to train for two months (December and January), and on February the 8th, I ran my first one!!! 13.1 miles or 21km.  It was a great experience and I will never forget it.  I continue running short races, but on November I will run again the "half".

Here are some recommendations if you want to become a runner:

Don't make excuses!

Description

This blog is created to show how running has changed my lifestyle.  I started to run three years ago, and since that moment my attitude changed.  Now, running is part of my daily life, always trying to make some time for this activity in order to release my stress and recover my energy lowered during my job activities.
You will find some suggestions in case you are interested in adopting this lifestyle, the healthy benefits and the way your attitude can change.  You will not regret!