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Winterize Your Run

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The Plan

We asked Dan Flynn, a coach for the Boston Running Center, to create a fun outdoor run you can do all winter without fishing out your watch or falling on your booty.

Start Easy
Slowly pick up your pace for the first 10 minutes to let your muscles warm up.

Do Four Intervals Per Mile
Look for landmarks as you go -- a mailbox, a lamppost, a tree -- and run hard from one to the next (there should be about 100 meters or yards between each), then jog. "As you run faster, take shorter steps so you don't slip," Flynn recommends.

Add Hill Repeats If You Can
Find a short hill that you can run up in about 30 seconds. Run up it, then walk or jog halfway back down. Run up it again; walk or jog halfway down. Run up it; walk or jog all the way down. Repeat the cycle. Do four reps total.

Cool Down
Perform 10 steps of each walk variation before you get home:
1. On your tiptoes
2. On your heels, with toes up
3. On tiptoes, walking backward
4. Pulling one knee into chest, alternating sides with each step

Originally published in FITNESS magazine, February 2014.


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pafair wrote:

No one seems to tell you what to do to keep your legs warm. I have a serious issue with itchy burning skin after only a few minutes in the cold. Is there something specific I need to do to prepare my legs to prevent this?

2/5/2014 09:40:24 AM Report Abuse
edrkane wrote:

When running in the cold wind, what is your feeling on coverning your mouth with a mask for scarf etc. Some years ago, I was running on a cold day, and into the wind and I gulped down some very cold air, and had slight crystalzation of the lungs. Gave a lot of chest pain.

2/4/2014 10:50:43 AM Report Abuse

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