5 Tips for training through the Winter months:

• Dress For The Occasion
  It's not about just putting on a shell jacket to keep the snow or rain off your favorite race t-shirt. You need to layer your training gear to protect your whole body from the winter exposure. The proper gloves, hat, long pants and fleece jacket can make the difference between just getting a run in, and maintaining your training plan. Keep in mind that your body temperature will rise soon as starting your run, so don't overdress as well. Put on clothing as if it's about 15-20 degrees more warm than it really is outside. You may feel cool at the beginning, but a couple of miles into it, you'll be there at the right body temperature.
  
  
• Hey Driver, Check Me Out
  In most parts of the world, Winter is not just about the cold and the snow. It's also about the shortened daylight. At other times of the year, it's easy to plan your training before and after work or school, because you have hours of sunlight on either end. But when it's barely dawn in the morning, or dark on your drive home at the end of the day, being properly equipped for low-light conditions is the key. Take some advise from our cycling cousins, and put reflectors anywhere you can on your gear. Also, be extra cautious approaching intersections or even stop lights. And lastly, keep weary of the dreaded "black ice". While easy to see during the day, it is a twisted ankle waiting to happen during the after-hours.
  
  
• Control The Need For Speed
  We all want to make sure we have that strong kick in April when we turn on to Bolyston Street. But your muscles may have something else to say about that when it's 10 or 20 degrees outside in February. Realize that more damage can be done trying to push cold and tight hamstrings than actually making sure you are ready to kick down that runner in front of you in Boston. If you absolutely need to sprint, try to find an indoor facility to get those fast twitch muscles in action. Stair running is also a good way to maintain strength in your legs, so find that basketball arena, and get climbing.
  
  
• It's Okay To Drink The Water
  One of the biggest myths in running is that you don't have to drink as much water in the Winter as you do in the Summer. However, dehydration is as much as a factor from November to March as it is May to August. Don't be fooled by the fact you are not sweating as much,  you can become just as dehydrated in the cold as in the heat. Drink plenty of fluids before and after your run. You can poor room temperature liquids in your bottles, or even use a pre-mixed sport drink, to keep your hydrant of choice from freezing over.
  
  
• Post-Run Management
  With the extremes in temperatures from outside and inside, you need to be extra attentive to your post-run activities. Your core body temperature will drop dramatically as soon as you stop running. So even if it seems hot inside, get indoors as soon as you can. Lingering around throwing snowballs is a good way to wake up the next morning with a tight calf or a sore back. Dry your hair with a towel, keep moving around, and pour yourself a nice cup of tea to help control that dip in body temperature. If you are driving to a workout, make sure you bring lots of extra dry clothes. Your washing machine may hate you in April, but your body will thank you.