Winter Running Tips

Just because it’s cold doesn’t mean you should stop your running routine. In fact, being out in nature when its cold and/or snowy makes you feel awesome after being cooped up inside. You are hard core! Here are some tips I have for cold weather running:


1) Layer! For cold days I usually wear warm running tights, a technical long sleeve, then a zippered thick technical pullover, then a thin nylon vest. Same socks as I usually wear. Hat and gloves. If its windy maybe a baklava or scarf to cover your face. You want to be wearing technical/wicking fabrics next to your skin.

2) Be careful in ice and snow. Run in shorter steps for more traction.. You can also run in snow boots or wear Yaktrax on your sneakers – if you do that you will want to keep your runs on the shorter side.

3) Avoid running along the road in snowy and icy conditions. Trails or non-busy roads are your best bet.

4) Bring your favorite running dog! They don’t care that its cold! (Note, one of my dogs is older and I cut him off if its under 20 degrees – sorry Luke)

Ok, now get out there and run! Or walk or hike – just get outside!



Goals for 2014

The start of the new year is a great time to think about goals. Here are some goals I have for the next year…
Post on this blog once a week.
Continue working on and finish my Health Coach training with the Institute of Integrative Nutrition.
Run a half marathon race.
Be a more supportive and kinder wife, friend, sister, aunt, daughter.
Do yoga once a day even if it’s only 5 minutes.


Winter Breakfast :: Cinnamon-Apple Oat Groats

Cinnamon-Apple Oat Groats
I usually drink a green smoothie for breakfast. But, when it gets colder out, I crave something warmer and heavier. Make a big batch of this and eat throughout the week. This is great pre-run/workout fuel!


1 c Oat Groats (I used Bob’s Red Mill Brand purchased from Amazon)

4 c Water
1 heaping tsp of cinnamon
1 tbsp maple syrup
Pinch of salt
1-2 chopped apples (leave skins on if organic)
Hemp seeds to top

Heat water, groats, salt & cinnamon to boil. Bring to simmer. Cover for about 40-50 minutes.

Add apple & maple syrup. Stir. Let sit covered for about 10 minutes.

Serve with a sprinkling of hemp seeds.