Osterman|Creative Multipage Publication

VANQUISH THE ELEMENTS
• THE PERFECT HOLIDAY WORKOUT
• BEAT THE SNOW
• STAY INJURY FREE
WINTER EDITION 2018

NIKE AEROLOFT HYBRID JACKET
Designed to help runners stay warm in cooler
conditions without overheating
2 RUNNER’S WORLD

WARMUP
WINTER
EDITION
2018
CONTENTS EDITOR’S LETTER NUTRITION
5 10
EASY
WINTER
RUNS:
SCENIC TRAILS
ACROSS THE USA
pg 20
Brockway Summit, North
Lake Tahoe
ON THE COVER
BIGHORN MOUNTAINS,
WYOMING
This scenic spur of the Rockies
rises from the Great Plains all
the way past 13,000 feet, but
inside the one million-plus
acres of Bighorn National
Forest are 1,500 miles of trails,
many of which you don't have
to be a mountaineer to enjoy in
the winter.
Training Training Nutrition
SEVEN BIG
BENEFITS OF
EXERCISING
OUTSIDE THIS
WINTER pg 6
It’s tough to find the
motivation to exercise
outside these days.
THE PERFECT
HOLIDAY
WORKOUT
pg 10
Here’s how to keep up
your fitness during the
year’s busiest season.
FIVE SOUPS
FOR RUNNERS
pg 13
These one-bowl wonders
can be prepared in 30
minutes or less.
BY ALANA HALL BY JENNY HADFIELD BY JOANNA SAYAGO GOLUB
WINTER EDITION, 2018 3

EDITORIAL
JOHN ATWOOD Editor
TISH HAMILTON Executive Editor
SUZANNE PERREAULT Senior Managing Editor
CHRISTINE FENNESSY Multimedia Features Editor
JEFF DENGATE Articles Editor (Shoes+Gear)
KATRIN McDONALD Neitz Articles Editor
(Mind+Body, Human Race)
MEGHAN KITA Senior Editor (Training, Races+Places)
HEATHER MAYER Irvine Senior Editor
(Food+Nutrition)
LINDSAY BENDER Assistant Managing Editor
ALI NOLAN Associate Editor
KIT FOX Reporter
ART + PHOTOGRAPHY
BENJAMEN PURVIS Design Director
CLARE LISSAMAN Photo Director
ERIN BENNER Art Director
RENEE KEITH Photo Director
TARA MAIDA Art Production Manager
KAREN MATTHES Designer
KRISTEN PARKER Assistant Photo Editor
DIGITAL
CHRIS KRAFT Site Director
ROBERT JAMES REESE Executive Producer
SARAH LORGE BUTLER News Editor
SCOTT DOUGLASS, ERIN STROUT Senior Editors
BRIAN DALEK, CHRISTOPHER MICHEL Digital
Editors
HANNAH McGOLDRICK Social Media Editor
DANIEL FUEHRER Designer
DAVID E. GRAF Senior Multimedia Producer
DEREK CALL Junior Video Producer
GINA OLD Web Producer
JENNIFER GIANDOMENICO Tablet Producer
BRAND DEVELOPMENT
Warren Greene Brand Editor
Budd Coates Training Director
Lori Adams Senior Projects Coordinator
Kira Wright Executive Assistant
WRITERS AT LARGE
JONATHAN BEVERLY, AMBY BURFOOT, JOHN
BRANT, CHARLES BUTLER, BENJAMIN H.
CHEEVER, SARA CORBETT, STEVE FRIEDMAN,
CYNTHIA GORNEY, MICHAEL HEALD, KENNY
MOORE, MARC PARENT, MARK REMY, PETER
SAGAL, ROBERT SULLIVAN, NICK WELDON
CONTRIBUTING EDITORS
LIZ APPLEGATE, KRISTIN ARMSTRONG,
CHRISTIE ASCHWANDEN, TODD BALF,
ADAM BUCKLEY COHEN, BOB COOPER,
CALEB DANILOFF, LAUREN FLESHMAN, JEFF
GALLOWAY, PETER GAMBACCINI, MICHELLE
HAMILTON, JOHN HANC, HAL HIGDON, ALEX
HUTCHINSON, LISA JHUNG, CINDY KUZMA,
YISHANE LEE, DIMITY MCDOWELL, JANICE
MCLEOD (RESEARCH), SARAH BOWEN
SHEA, MARTYN SHORTEN (SHOE LAB),
CHRISTOPHER SOLOMON, BARBARA WEBB
(COPY)
ADVISORY BOARD
PAM ANDERSON, NATE APPLEMAN, PAMELA
NISEVICH BEDE, R.D., MARK BITTMAN,
WALTER M. BORTZ, M.D., RICHARD T. BRAVER,
D.P.M., JEFFREY L. BROWN, PSY.D., DAVID
COSTILL, PH.D., JACK DANIELS, PH.D., LAURA
DUNNE, M.D., MICHAEL FREDERICSON,
M.D., JANET HAMILTON, R.C.E.P., CINDRA
KAMPHOFF, PH.D., NIKKI KIMBALL, M.S.P.T.,
JORDAN METZL, M.D., REBECCA PACHECO,
DANIEL J. PERELES, M.D., DESINE BULLOCK
PRADO, STEPHEN M. PRIBUT, D.P.M.,
SAGE ROUNTREE, PH.D., JOAN BENOIT
SAMUELSON, FRANK SHORTER, CRAIG
SOUDERS, M.P.T., PAUL D. THOMPSON, M.D.,
CLINT VERRAN, P.T.,
EXECUTIVE BOARD
CHARISSE LODEN, PHYLICIA HAYCOCK,
VENNIE PALMA, JOHNETTA SNOOK, VELIA
SPINNEY, MATHILDA LAROCQUE, ELMER EAKIN,
SHONDA STAMEY, LYNSEY GIDDENS, KRYSTEN
HAYCRAFT, PENNIE WADKINS
BARABARA NETTLETON, MAGDALENE
PINSON, KARL JUERGENS, ALEC CORTER,
ULYSSES FLANARY, ASHLEA MCNABB, SOPHIA
PAVEL, CLARIS LAMARK, CLAUDINE MULERO,
TRINA ALAM, CARISSA GUTHRIE, TAMIE
GULLY, KRAIG BARNUM, NAIDA CHAMORRO,
KIMBRA AUBERT
Associate Publisher,
Paul Collins
paul.collins@rodale.com
Chief Running Officer, Bart Yasso
bart.yasso@rodale.com
Advertising
New York 212-573-0300
Southeast Sales Manager
Mary Ellen Morelli
maryellen.morelli@rodale.com
Sales & Marketing Coordinator
Justine Chun
Sales Assistant
Sara DeSIMINE
Chicago 312-726-0365
Midwest Sales Representative
Jordan Scheibe
Sales Assistant
Zacharay Mackowiak
Los Angeles 310-252-7518
Southwest Sales Representative
Mark Masero
mark.masero@rodale.com
Sales Assistant
Rennet Young
Marketing
Lauren Brewer
Integrated Marketing Director
Kathleen Jobes
Art Director
Traci Conrad Hafner
Integrated Marketing Director
Alison Brown
Associate Marketing Manager
Sarah Hemstock
Research Director
Paul Baumeister
Production
Print Production Manager
Kelly McDONALD
kelly.mcdonald@rodale.com;
610-967-7615
Production Specialist
Lynn Laudenslager
Lynn.laudenslager@rodale.com;
610-967-8143
Business Office
Vice President, Finance
Laurie Jackson
Finance Manager
Jackie Baum
Advertising Finance Manager
Susan G. Snyder
Consumer Marketing
Vice President, Retail Sales
Michelle Tauber, Executive Director
4 RUNNER’S WORLD

FROM THE EDITOR
Dave
Willey
Editor
“What do you mean, harassment?” I asked, and
proceeded to get my mind blown. Several women began
talking about how common it is for them to be ogled,
catcalled, propositioned, and even followed while they’re
out running. Not occasionally, but all the time. And not in
a way that’s eye-roll annoying, but in a way that can be
frightening. I was stunned, outraged, and (because they
were so surprised that I was so surprised), embarrassed. I
know scores, if not hundreds, of female runners—friends,
relatives, colleagues, and readers. I’ve run countless
times with women and don’t recall witnessing a single
offense. But the women who are on the receiving end of
this abuse aren’t running with men. Most often, they’re
running alone.
We decided on the spot that this was a story worth
reporting on, and Senior Editor Meghan Kita and
Contributing Editor Michelle Hamilton got to work. To ask
readers about their own experiences, they put a survey
on our website. More than 4,500 people responded, and
43 percent of women said they experience harassment
while running, compared to only 4 percent of men. As
you’ll see in “Running While Female,” the statistics get
even more shocking.
The story raises all kinds of uncomfortable issues
but offers no easy solutions—because there aren’t any.
Gender-based harassment is a complex social problem,
not just a running problem. Women are harassed (and
worse) every day in America while they walk to their
offices, out of restaurants, and down grocery-store aisles.
But running is supposed to be an oasis from these kinds
of everyday annoyances and stressors. That’s what it’s
always been for me, aside from the occasional ugly
exchange with an aggressive driver. I assumed female
runners enjoyed the same reprieve. Now I know that
isn’t always true, and I’m grappling with what to do with
that new, unpleasant knowledge. I would like to think
that I would intervene if I were running with a woman
who got some unwelcome attention. But I’m also aware
that confrontation often leads to escalation, and that
choosing to “let it go” and “move on” is a common
and understandable choice in the heat of the moment,
especially for women who are running alone. But that’s
easy for me to say. I’m a man, and it turns out I’ve been
running in a sort of bubble all these years.
Talking openly and honestly about this issue—and
about its prevalence—is a step in the right direction. At
the very least, it leads to greater empathy, especially
among male runners who, like me, didn’t know that this
kind of harassment occurs. Even if female runners can’t
be entirely spared this odious treatment out on the roads,
it’s at least helpful for them to know they aren’t alone or at
fault. We runners are a tribe, and I think I can speak for my
gender when I say this to any and all women who continue
to run despite facing this deplorable headwind: However
you need us, we’ve got your back.
WINTER EDITION, 2018 5

7 Big Benefits of
Exercising Outside
This Winter
BY ALANA HALL
It’s tough to find the motivation to
exercise outside these days.
6 RUNNER’S WORLD

During the work week, sometimes both legs of our daily
commutes are completed in utter darkness. And while
weekend sunshine is appreciated, it doesn’t do much to
warm up our wintry surroundings. But before you throw in
the towel and restrict yourself to the crowded, stuffy gym
for the next few months, it may be worth giving the idea of
a winter workout a second thought.
Exercisers are often concerned about the internal
safety hazards that come along with chilly sweat
sessions, but there is surprisingly little to worry about.
Simply suiting up appropriately with enough layers made
of moisture-wicking fabrics keeps the body at a healthy
temperature and functioning the same way it would in any
other workout environment. Sure, a slippery moment on an
icy running path could lead to injury, but circumstantial (and
potentially clumsy) moments aside, exercising outside during
the wintertime actually boasts benefits that may not be
achieved as efficiently elsewhere.
If you can pull yourself away from that cozy seat in
front of the fireplace, you’ll reap these seven bonus
benefits of sweating it out in the cold weather — and you
might even learn to love it.
YOU’LL BURN MORE CALORIES.
As the body works harder to regulate its core
temperature among the elements, you’ll burn a few
more calories during your wintry workout compared to
one conducted indoors. While the calorie burn varies
with each person’s body mass and the extremity of the
temperature, it can be a nice morale booster (especially
around the food-focused holidays) to get more out of
your sweat session in this regard.
YOU’LL STRENGTHEN YOUR HEART.
Cold weather also makes the heart work harder to
distribute blood throughout the body. For an unhealthy
heart that struggles to manage the additional stress, this
process can exacerbate illness and injury. But a regular
exerciser with cardiovascular endurance can make their
heart muscle even stronger with these cold-weather
sessions, better preparing the body for more strenuous
workouts in the future — not to mention other nonexercise
stresses in life.
Pay particular attention
to the amount of effort
you’re putting forth
rather than hitting certain
time, distance or other
performance goals.
YOU’LL DRINK MORE WATER.
Staying hydrated is one of the most important factors
in minimizing the dangers of cold-weather workouts.
The body continues to sweat, but that sweat evaporates
more quickly into the chilly, dry air, making it seem as
though the body is losing less water. Drinking water
before, during and after cold-weather workouts helps
maintain peak performance, protect the body from
injury and stay warm from start to finish. Don’t wait to
feel thirsty to hydrate!
YOU’LL BUILD A TOLERANCE FOR THE
FREEZING ELEMENTS.
It can feel downright painful to force yourself out
into the elements for the first workout of the winter
season, but rest assured that over time, it does get easier.
According to chief coach of the New York Road Runners
organization John Honerkamp, it’s important to adjust
your expectations as you acclimate rather than push
for your typical, temperate-weather performance. Pay
particular attention to the amount of effort you’re putting
forth rather than hitting certain time, distance or other
performance goals, and try to just enjoy the process.
YOU’LL REMEMBER THE IMPORTANCE OF WARM-UP
AND COOL-DOWN ROUTINES.
Proper warm-up and cool-down movements are
crucial to keeping the body in top fitness shape, but they
become even more important when it’s cold outside.
Keeping the body loose, limber and warm for a chilly
workout can help prevent painful twists, sprains, tears
and other injuries. Winter workouts will encourage you
to become a pro when it comes to full warm-up and
cool-down routines, the former to keep your internal
body temperature elevated, and the latter to reduce
unnecessary tightness inspired by the chill in the air.
YOU’LL GET A DOSE OF VITAMIN D.
Sure, it may be cold, but that doesn’t mean the extra
sun exposure won’t supply you with the same critical
nutrients it does throughout the warmer parts of the
year. The relative benefit also feels more substantial
in the wintertime since the amount of natural light
is already so restricted. Just remember to wear your
sunscreen (yes, even when it’s freezing) after your skin is
exposed for 10 to 15 minutes.
YOU’LL FEEL HAPPIER AND MORE ENERGIZED.
Cold-weather exercise also has the ability to boost
one’s mood, thanks to the lack of humidity (which
creates that heavy air feeling in the summer months)
and the stimulating aspect of the chill. As the body
works harder to stay warm, the amount of endorphins
produced also increases, leaving you with a stronger
sense of happiness and lightness following a workout in
the cold.
WINTER EDITION, 2018 7

How to Dress for
Winter Running
BY MEAGAN MCGINNES
Head-to-toe clothing tips to have the most
successful runs in the most brutal conditions.
8 RUNNER’S WORLD

Boston’s runners are a hardy bunch.Regardless of the weather, runners
are always hitting the pavement and putting in work, living up to their
Boston Strong mantra. Boston may be strong, but Boston is not always
warm. Hitting the road and putting in a few miles each day can get chilly as
the temperatures begin to drop. Here are head-to-toe clothing tips to have
the most successful runs in the most brutal conditions.
Train on, turkey-trotters, train on.
TOP OF YOUR HEAD
Mom was right when she told you to wear a hat. Stay
clear of that one she knit you, though. Hats should be
made of lightweight technical fabrics to trap just the right
amount of heat, but still keep your head dry.
EARS
If you are really anti-hat, at least wear a thermal
headband or ear warmers. If you listen to music while
you run, sometimes the cold air-flow between your
earbuds can cause pain in your inner ear. Headbands are
a great way to eliminate that.
CHEEKS
Try to start your run into the wind and end it with the
wind at your back. No one wants that chill attacking their
sweaty face. Rub on Bodyglide or Vaseline pre-run to
prevent frostbite.
MOUTH
In weather 20 degrees or below, you may want to
consider wrapping a scarf around your mouth or buying an
active-wear facemask. The cold air can cause an extreme
burning feeling in your throat and lungs. Don’t worry, you
aren’t damaging your lungs. This happens because there
is lack of humidity in the air during the winter, according
to Fleet Feet Sports. That lack of humidity combined with
probable dehydration irritates cells in your trachea. Wearing
a scarf or mask increases the humidity of the air you are
breathing—and reduces that burn.
If it is cold and wet, however,
try to choose shoes with the
least amount of mesh, to keep
warmth in and slush out.
UPPER BODY
To plan your running attire, dress as if it is 10 to 20
degrees warmer than the actual temperature outside.
For example, if it’s 30 degrees, you’ll probably wear two
top layers: one thin thermal and a light jacket. You’ll
feel a little cold when you start running, but you’ll soon
warm up. Avoid cotton at all cost because it soaks up
sweat, leaving you cold and wet. As for style? Rock those
fluorescent colors or reflective gear. With daylight savings
coming to an end, darkness (and danger) is around the
corner. Make yourself as visible as possible.
HANDS
Your hands are the first parts to get cold on a run, so
keep the blood flowing by clenching and unclenching
your fists during your run. Gloves made of technical
material are a must to keep your hands dry. Touchscreen
gloves even let you operate your smartphone.
YOUR LOWER BODY
Same rule of dressing for temperatures 10–20 degrees
warmer still applies here. The best way to wear multiple
layers on your bottom half is to wear your running pants
over a layer of full-length spandex or running tights.
FEET
Choosing your shoes will depend on the weather.
If it is cold and dry, wear thick athletic socks to keep
your feet warm and wick away wetness. If it is cold
and wet, however, try to choose shoes with the
least amount of mesh, to keep warmth in and slush
out. If you’re still concerned about wet feet, put
your stocking feet in plastic bags and then put on
your running shoes. If your shoes still get wet, make
sure you have another pair, and rotate between the
two every day. Give one pair the chance to dry out
completely. Stuffing your shoes with dry newspaper
helps to soak up the moisture.
AFTER YOUR RUN
Change out of all your wet clothes immediately (that
goes for sports bras, too). If your hair is wet, either grab
your blowdryer or put on a dry hat.
Hydration is important regardless of the season, but
drink something warm in colder weather. According to
Runner’s World, a study suggests that post-run drinks
with caffeine and carbs rebuilt glycogen stores by 66
percent more than those with only carbs. So grab a
coffee and enjoy that post-run buzz.
WINTER EDITION, 2018 9

The Perfect Holiday
Workout
Here’s how to keep up your
fitness during the year’s
busiest season.
10 RUNNER’S WORLD

HOW CAN WE DO IT ALL AND
STAY FIT WHEN LIFE GETS CRAZY
DURING THE HOLIDAYS?
THE SHORT ANSWER IS, WE CAN’T.
That is, we can’t do it all and stay healthy. The
next best option is to go with the flow and train
seasonally. Just like we don’t typically eat stews and
hot soups in the middle of summer, when things get
really busy come the holidays, we can plug in highquality
workouts that give you more bang for your
time and make treadmill running a real joy.
You may be losing ground this time of year if
you’re running at the same intensity for 30 minutes,
especially if you’re used to running more during the
week. It’s also important to note that a 30-minute
run three to four times per week is plenty to
maintain cardiovascular fitness and health.
But if you’re looking to lose or maintain weight
and work on speed, form, and improved fitness,
you can easily do so with what I call the Perfect
Holiday Workout.
So after I run the Perfect
Holiday Workout, and as I’m
sitting watching A Christmas
Story for the fifth time, I’m
burning fat.
No gimmicks here, folks—this workout is as
simple as it gets and backed by plenty of research.
Underneath the cute holiday workout theme is a
high-intensity interval workout (or HIIT if you want to
sound cool at the gym) that is short, sweet, and will
blast fat during and after the workout.
A 2008 study by Gibala et al. demonstrated
that 2.5 hours of sprint interval training produced
similar biochemical muscle changes to 10.5 hours
of endurance training and similar endurance
performance benefits. That doesn’t mean you have
to put in 2.5 hours of HIIT to benefit, either. A little
goes a long way.
It’s the perfect workout for this time of year because
you can easily do it on a treadmill, bike, elliptical, stairwell,
or any place you can push hard and recovery easy. It also
burns fat like a log on the fire by increasing your resting
metabolic rate for up to 24 hours post-workout, especially
in comparison to a steady-state aerobic workout.
So after I run the Perfect Holiday Workout, and
as I’m sitting watching A Christmas Story for the fifth
time, I’m burning fat. And when I’m lounging on my
couch reading the latest Runner’s World magazine, I’m
WINTER EDITION, 2018 11

urning fat. And when I’m chillaxing with my family,
I’m burning fat.
Less time, more intensity = a happier runner and
one that will not only maintain, but possibly gain the
benefits of HIIT. Of
course, there are a
couple of rules that
need to followed.
Don’t run this
workout if you’re
learning to run or
new to running.
I’d encourage
you to try my
Zero to Running
Program instead.
In essence, it is an
interval workout
but without the
super-high-intensity
running you need
a base of miles for.
Once you build up
to running regularly
for 30-40 minutes
for several months,
then you can take
a shot at HIIT with
less risk of injury.
Run this workout one time per week: If you’ve
been running regularly at least 30-40 minutes three
to four times per week, if you’re not injured and
have no aches and pains, and if you’re new to highintensity
workouts. Start by adding this workout
once per week for the first three weeks, and if all
feels good (no aches and pains or fatigue) add a
second workout with at least three days in between
(ie. Monday and Friday). Your other workouts should
be easy-effort short or long runs.
Run this
workout one to
three times per
week: If you’re a
seasoned runner
with a solid base
of miles and have
run fast, slow,
and in between,
you can run this
workout one to
three times per
week and then
make the other
workout(s) easy
effort to balance
the recipe (ie.
Monday and
Friday HIIT,
Wednesday
and Saturday
easy-effort runs;
or Monday,
Wednesday,
Saturday HIIT, and
easy-effort run on Thursday or Friday).
And finally, don’t run this workout if you’re
in recovery from a racing season or a half or full
marathon. That is time you should be running slow and
easy to recover from the demands of pushing hard.
THE PERFECT
HOLIDAY WORKOUT
Warm up by walking for two minutes.
Start with an easy effort and build to a
brisk pace just slower than a jog. This
is an important step, don’t skip it!
Run at an easy effort (conversational)
for five minutes to continue to warm
up.
Repeat eight times (16 minutes):
• Run at a sprint effort (hard) for 30
seconds.
• Recover with 90 seconds of very
easy jogging or brisk walking.
Walk it out to cool it down for two
minutes, for a otal time of 25 minutes.
*You can use speed or incline on the
treadmill to increase effort. The key is
to run at an effort that is anaerobic
(hard) and at or close to maximal
effort. That doesn’t mean pulling a
George Jetson and trying to run so
fast you fall off! Hard but controlled
are the operative words here. And as
you progress through the workout,
you will get more fatigued, so it is
wise to start off on the easier end of
the speed to finish strong.
**You can also perform this workout
on a bike, elliptical machine, or on
a stairwell. When I’m traveling and
training for a hilly race, I’ll hit the
stairs for intervals and walk the
hallways for recovery in my hotel.
I know some of you may be thinking,
“...25 minutes? I’ll just add a few more
minutes to make it 30 or to run four
miles. That sounds better, right?”
Don’t. The key to gaining the most
with HIIT is to run hard, recover well,
and keep it short. It’s not about the
volume of miles, it’s about the quality.
Put your energy into running the HIIT
workout, and let your body recover
while burning fat.
In the spirit of Thanksgiving, I’d like
to close this column with thanks and
gratitude to all of you. Without your
great questions and readership, I
would not have this place to coach
and guide. I wish you and your
families a very happy holiday season.
Have a wonderful holiday and keep
running strong.
12 RUNNER’S WORLD

NUTRITION
Joanna
Golub
Dietitian
Five Soups for
Runners
These one-bowl wonders
can be prepared in 30
minutes or less.
Research shows that eating soup before a meal
reduces calorie intake during that meal by 20 percent,
making it great for weight loss. Whether you want a
hearty postrun meal or a satisfying prerun lunch, these
soups are easy to make—and savor.
RAINY DAY ONION SOUP
With its rich broth, sweet onions, and just the right
amount of gooey cheese, this soup will warm you to
your core after a cold, rainy run. It also offers the carbs
and protein you need to recover. Makes 4 servings.
INGREDIENTS
3 Tbsp. extra-virgin olive oil
2 large yellow onions, halved and sliced
Leaves from 2 sprigs thyme
1 bay leaf
¼ cup dry sherry
3 cups reduced-sodium beef broth
¼ tsp. salt
¼ tsp. ground black pepper
4 slices (½”) whole-wheat baguette
1 cup shredded Swiss cheese
INSTRUCTIONS
In a large skillet, heat the oil over medium-high
heat. Add the onions, thyme, and bay leaf. Cook for
15 minutes, stirring
occasionally, until
caramelized and very soft.
Add the sherry and
scrape up the browned
bits from the bottom
of the pan. When
evaporated, add the
broth and bring to a boil.
Reduce heat to low and
simmer for 5 minutes.
Add the salt and pepper.
Position an oven
rack 4” from the heat
and preheat the broiler
to high. Place the bread slices on a baking sheet and top each with 2
Tbsp. cheese. Broil for 2½ minutes or until the bread is toasted and the
cheese is golden.
Place 2 Tbsp. cheese in the bottom of four small bowls. Discard the
bay leaf from the soup. Ladle the soup into the bowls. Top each with
one cheese toast.
WINTER EDITION, 2018 13

CHUNKY TOMATO
BEEF SOUP
Meaty and filling without being overly rich, this
soup is ideal after a tough run when you need to
refuel but don’t want to feel weighed down. Makes
6 servings.
INGREDIENTS
1 lb. ground sirloin
1 Tbsp. canola oil
1 onion, diced
1 carrot, diced
2 cloves garlic, minced
4 cups reduced-sodium beef broth
2 cans (14 oz. each) diced tomatoes,
undrained
2 Tbsp. Worcestershire sauce
½ tsp. dried thyme
1 cup elbow macaroni
¼ tsp. salt
¼ tsp. ground black pepper
2 Tbsp. grated Parmesan
INSTRUCTIONS
Heat a large pot over
medium-high heat.
Add the sirloin and
cook for 3 minutes or
until no longer pink.
Transfer to a bowl and
set aside.
Add the oil, onion,
and carrot to the pot.
Cook for 4 minutes or
until softened. Add
the garlic and cook 30
seconds longer.
Add the broth,
tomatoes, Worcestershire
sauce, beef, and thyme.
Raise heat to high and
bring soup to a boil. Add
the pasta.
Reduce heat to
medium-low and simmer for 8 minutes or until the pasta is tender.
Add the salt and pepper. Ladle into bowls and serve with a sprinkling
of freshly grated Parmesan.
SWEET POTATO
CHICKEN STEW
For gluten-free runners, sweet
spuds offer energizing carbs. This
quick stew gets its deep flavor
from smoked paprika, making it
taste like it simmered for hours.
Makes 4 servings.
INGREDIENTS
2 Tbsp. extra-virgin olive oil
1 sweet onion, chopped
2 cloves garlic, minced
3 cups reduced-sodium
chicken broth
1 can (14 oz.) diced
tomatoes, drained
1 can (15 oz.) cannellini
beans, drained
1 tsp. smoked paprika
2 sweet potatoes, peeled and cut
into ½” cubes
2 cups shredded rotisserie chicken
¼ tsp. salt
¼ tsp. ground black pepper
2 Tbsp. chopped parsley
INSTRUCTIONS
In a large pot, heat the oil over
medium-high heat. Add onion and cook
for 3 minutes or until soft. Add garlic and
cook 1 minute.
Stir in broth, tomatoes, beans, and
paprika. Raise heat to high and bring to
a boil. Add sweet potatoes, cover, and
reduce heat to low. Simmer 10 minutes or
until potatoes are tender.
Scoop out 1 cup of stew and puree in a
blender. Return puree to the pot.
Add chicken and simmer until heated.
Add the salt and pepper. Ladle into bowls
and sprinkle with parsley.
14 RUNNER’S WORLD

SPICY SALMON AND NOODLE SOUP
Salmon provides omega-3 fatty acids that help soothe inflammation after a
tough run, while rice noodles add a carb kick. Makes 6 servings.
INGREDIENTS
1 Tbsp. canola oil
1 shallot, sliced
1 Tbsp. grated fresh ginger
1 Tbsp. red curry paste
1 can (14 oz.) light coconut
milk
4 cups low-sodium
vegetable broth
6 oz. rice noodles
1 Tbsp. fish sauce
1 Tbsp. soy sauce
Juice of 1 lime, plus
wedges for serving
¾ lb. skinless salmon, cut
into 1” pieces
4 oz. snow peas
¼ cup chopped fresh cilantro
INSTRUCTIONS
In a large pot, heat oil over medium heat.
Add shallot and cook 2 minutes or until soft.
Add ginger and curry paste. Cook 1 minute.
Add coconut milk and broth. Raise heat
to high and bring to a boil. Lower heat to
medium and simmer 10 minutes.
Boil a pot of water. Add noodles and cook
5 minutes or until tender. Drain and rinse.
Set aside.
Add fish sauce, soy sauce, lime juice, and
salmon to the soup pot. Partially cover and
simmer 5 minutes, until fish is cooked. Add
peas. Remove from the heat.
Divide noodles into 6 deep bowls. Ladle soup
on top. Serve with cilantro and lime wedges.
TURKEY, BARLEY,
AND KALE SOUP
Lean ground turkey provides protein to speed
muscle recovery postrun. Because it contains dark
meat, it has slightly more fat than ground turkey
breast, but it also packs more zinc and iron. Kale
helps replenish potassium and magnesium. Makes
4 servings.
INGREDIENTS
1 Tbsp. canola oil
1 package (10 to 14 oz.
prediced mirepoix
½ lb. lean (93%) ground turkey
1 tsp. poultry seasoning
½ tsp. garlic salt
½ tsp. ground black pepper
¾ cup quick-cooking barley
5 cups reduced-sodium
chicken broth
2 cups baby kale leaves
4 Tbsp. grated Parmesan
INSTRUCTIONS
In a large pot, heat
the oil over medium
heat. Add the mirepoix
and cook for 5 minutes
or until softened.
Add turkey, poultry
seasoning, garlic salt,
and pepper. Cook,
breaking the turkey
into pieces, for 3
minutes or until the
meat is no longer pink.
Add the barley and cook, stirring, for 2 minutes. Add the broth, raise
the heat to high, and bring to a boil. Reduce heat to low, add the kale, and
simmer for 7 minutes or until the barley is tender.
Ladle the soup into bowls and sprinkle each with Parmesan.
WINTER EDITION, 2018 15

Three Benefits of
Treadmill Training
BY JENNY HADFIELD
Will running indoors affect your performance?
You’re wise to take your runs inside when weather
conditions could slow you down or leave you injured.
Logging miles indoors will keep you on track for a strong
race. Here’s why: The treadmill is safe, convenient, and
efficient. Treadmill running allows you to focus on the
purpose of the workout without the risk of falling on slick
surfaces, or the aches and pains that can develop from
running on cold, tense muscles. When we run in the cold,
it takes longer for the body to warm up, and if there’s
snow or ice, it can compromise your form and create
muscular tight spots. You expend a lot more energy
on challenging weather days, and the treadmill allows
you to invest your energy where it counts: to get in your
long, speed, tempo, and other runs. Plus, your body will
recover more readily with an easy treadmill run than with
an easy run outdoors in poor weather.
Convenience is a partner with consistency, the root of
successful performance. Using a treadmill lowers your risk
of missing workouts due to weather issues and darkness.
You can get in your workout anytime—you don’t have to
worry about finding a safe path or dodging cars in the
16 RUNNER’S WORLD

dark—and you don’t need to
worry about toting fuel or fluid.
Treadmills can help you
simulate racecourses. Because
you can adjust the incline on
treadmills, you can simulate
the exact ups and downs of the
race you’re training for. Some
treadmills even allow you to
pre-load real course profiles and
will automatically adjust the
incline to follow the course. One
of my clients is training for the
Boston Marathon, and I had him
elevate the back of his treadmill
to simulate the demands of the
downhill course.
It might teach you to run with
better form. In the late-’90s,
researchers discovered runners
have reduced stride lengths and
higher stride frequencies on
a treadmill as compared with
ground running due to the feeling
of instability while running on a
treadmill. All of these can help
improve your form and reduce
impact forces on the body.
Although treadmill running
isn’t exactly the same as road
running, research has shown that
treadmills can be quite effective
training tools, and that setting
the incline to one percent can
help account for the lack of wind
resistance you’ll experience. (That
said, more recent studies have
found that if you’re running at a
pace slower than 7:30 per mile, no
upward adjustment is necessary.)
I recommend running on a varied
one to three percent incline course
to avoid developing biomechanical
issues. It’s also good to know
that many find their relative
perceived effort to be higher on
the treadmill, so it’s wise to run by
feel and effort rather than pace. As
you make your way closer to your
race, it’s wise to transition some
of your runs outdoors to better
simulate the conditions of the
race and adapt to the elements
and the difference in stride, gear,
and more.
WINTER EDITION, 2018 17

Run Indoors:
Top 5 Reasons to Run on a Treadmill
BY MARTY MUNSON
Marty Munson is a USAT Level 1
triathlon coach. Her writing has
appeared in Health, Prevention, Marie
Claire, Shape.com and RealAge.com.
Find more triathlon tips and strategies
from her and other experts in the field
at trieverything.net.
YOU CAN DO FANTASY WORKOUTS:
"If you want a 3-mile hill in New York City, good luck," Cane
says. "But you can run one on a treadmill. You can simulate
anything you want to, so it's a great way to train for an out-oftown
race with challenging terrain, or just to change things up."
Cane has been known to do long, steady treadmill training on a
slight (2- to 3-percent grade) incline the whole way. "I can slow
things down and still get the same metabolic challenge while
reducing the impact," he says.
A FORGIVING SURFACE:
"A lot of runners train on dirt if their body is
aching," says Jonathan Cane, president and
head coach of City Coach Multisport in New
York City. "That's usually a good idea, but an
uneven surface can exacerbate problems if
you don't have great foot mechanics."
With a treadmill you get a flat and
forgiving surface, so it's great when you're
experiencing aches and pains.
18 RUNNER’S WORLD

THE CHANCE TO CHECK YOUR FORM:
What you can't do on the road, you can do in front of a mirror:
watch yourself. "Many runners have no idea what they look
like, and watching yourself increases your awareness and
gives you a greater kinesthetic sense," Cane says.
If you're plodding or not lifting your knees, this is a great time to
notice that and experiment with ways to change it.
A MENTAL
CHALLENGE:
Slogging through the miles without
any change in scenery (except
maybe the person next to you in
the gym) can be mind-numbing. It's
great mental training—especially
useful for long, tough races—learning
how to suck it up and deal with it.
If zoning out just isn't your style, then
keep yourself busy. Try, for instance,
to get your heart rate to the top of zone
two or three and then see what you
have to do to bring it back down again.
See how many times you can bring it up
and down in 20 minutes while running on
the treadmill.
SAFETY:
Cars, inattentive people, the wrong
side of town—the treadmill leaves
you blissfully free of all of those
hazards. "I usually like my athletes
to 'tune in' to their workouts as
opposed to distracting themselves,
but once in a while it's nice to set the
treadmill and just run," Cane says.
If you tend to slow down as your
run goes on, treadmill training can
help you correct that. "Slow down
too much and you'll be like George
Jetson flying off the back."
WINTER EDITION, 2018 19

Easy Winter Runs:
Scenic trails across the USA
BY MARK LEBETKIN
Just because the streets are covered in
slush, doesn't mean you have to wait
'til spring to get outside.
20 RUNNER’S WORLD

Getting outside during the winter has its own rewards,
among them crowd-free trails, fewer insects and scenery
you can only see when the weather's right. Whether the
novel sight of desert mesas dusted with fresh powder or
a waterfall frozen into columns of pale blue ice or simply
the peaceful sight of fields blanketed in untracked snow,
the charms of winter are worth the effort.
Not that you'll need crampons and an ice axe to
enjoy any of these 13 easy day runs. Sure, you'll have to
prepare for the weather, maybe even add snow chains
to your tires for the trip to the trailhead, but these trails
and hiking areas were chosen for their high ratio of scenic
value to difficulty. Any reasonably fit person can tackle
these in a day.
There are a couple modest summit climbs and at least
two sections of the Appalachian Trail (depending on how
you slice it). A couple trails can be as flat as you want them
to be. None are more than moderately strenuous, and all
showcase the best of the season. They may even make you
wish winter would last just a bit longer.
Well, maybe not longer. But once you breathe the
fresh air on one of these runs, you might not mind the
wait for spring so much.
WHITE CLAY CREEK,
DELAWARE AND PENNSYLVANIA
Less than an hour's drive from Philly and only half an
hour from Wilmington, Del., White Clay Creek State Park
and Preserve is a rustic respite from city. Carl Ewald,
founder of Philadelphia-based TerraMar Adventures,
recommends the Penndel trail, a converted rail trail
along the creek that begins on the Pennsylvania side.
"There are other trails in the park," he said, "but, this
is the prettiest." This graded out-and-back affords
wooded views of the frozen creek and has mile markers
so runners can choose when to turn around. "If runners
are up to longer runs, at just over 3 miles you will cross
over the border into Delaware," said Ewald. "There is
a nice loop extension in Delaware. Continuing straight
along the trail will take you through alternating woods,
meadows and farm fields until you reach the visitors
center. You can return along a trail that follows the bank
of the river back to the Pennsylvania border." On your
drive back to Philly he recommends stopping by Vala
Vineyards, "a little winery that has a great tasting with
cheese in a beautiful setting."
GARDEN OF THE GODS, COLORADO SPRINGS
Pike's Peak looms over vertical red rock spires
in Garden of the Gods Park, on the western edge of
Colorado Springs. With names like "Kissing Camels" and
"Three Graces," these natural snow-dusted formations
make a peaceful backdrop for 15 miles of trails. One
great choice, the Chambers-Bretag-Palmer loop, is a
3-mile trail encircling the entire park with rolling, rocky
terrain and less than a 250-foot climb.
A.T. 'VELVET ROCKS' SECTION, HANOVER, N.H.
Hiking the Appalachian Trail is typically a summer
activity, but this small stretch that begins at the Vermont-
New Hampshire border is an easy winter hike through
snow-blanketed fields, hardwood forest, and up a rocky
granite ridge with views of the town below. Speaking of
the town, this section hike actually begins in downtown
Hanover, home of Dartmouth College and the Dartmouth
Outing Club, which maintains more than 70 miles of
the Appalachian Trail in the region. Snowshoes may be
necessary on this 5.2-mile out-and-back, and trekking
poles are a must.
KINCAID BEACH TRAIL, ANCHORAGE
Just over a mile south of Ted Stevens International
Airport in Anchorage is Kincaid Beach, a secluded sandy
beach on Cook Inlet with views of Mount McKinley
and the Alaska Range, says Erin Kirkland, publisher
of family travel guideAKontheGO.com. "[It's] great on
a clear afternoon," she said. Technically a spring hike
-- "which are still considered winter hikes in the Lower
48" -- you get there via a mile-long access trail through
the hilly old-growth forest of Kincaid Park, where
you're likely to encounter moose and the occasional
bear. Once on the beach, if you're in the mood for
a longer walk, you can stroll along the Tony Knowles
Coastal Trail, a multi-use path that follows the shore for
11 miles into downtown Anchorage.
ROBERT FROST TRAIL,
MOUNT HOLYOKE RANGE S.P., MASS.
The southernmost section of this 47-mile trail, named
for the poet, passes through the Mount Holyoke Range,
a rare east-west ridge in central Massachusetts with
ravines, caves, valleys, deep woods and 360-degree
views – all, potentially, on the same hike. Hikers leaving
from the Notch Visitors Center can take any number
of loop and out-and-back options of varying difficulty
since the trail intersects the longer, more difficult
Metacomet-Monadnock Trail in several places.
BROCKWAY SUMMIT, NORTH LAKE TAHOE
Whether you live in the area or are visiting one of
Tahoe's several ski resorts, this small section of the Tahoe
Rim Trail just off of Highway 267 near Truckee, Calif., is
a great way to take in views of the entire lake. A healthy
climb (about 800 feet), this up-and-back sometimes
requires snowshoes and takes about an hour for those
acclimated to the mountain air, or two hours for "flatlanders,"
says Andy Chapman, spokesman for the North
Lake Tahoe Marketing Cooperative. "Once at the top, I
prefer to pack some snacks and sit to enjoy the sweeping
views of the Pacific Crest -- you can see all of Lake Tahoe
from Squaw Valley to Heavenly in South Shore, Mount
Tallac, Crystal Bay and beyond," he said. "It's gorgeous,
easy to access and a relatively quick trip." For a more
leisurely hike with less climbing, he suggests Tahoe
Meadows off of Highway 431 on the Nevada side.
WINTER EDITION, 2018 21

KANAWHA STATE FOREST, CHARLESTON, W.V.
Only seven miles from West Virginia's capital is a
9,300-acre spread of Appalachian forest crisscrossed
with 25 miles of marked hiking trails of varying difficulty.
Not only is the forest's varied terrain less crowded in the
winter, hikers are less likely to encounter the mountain
bikers who flock there in the summer.
PALO DURO CANYON, AMARILLO, TEXAS
Nicknamed the "Grand Canyon of Texas," this
huge red-rock canyon outside of Amarillo in the Texas
Panhandle has similar scenery to the actual Grand
Canyon, if not quite at the same scale. (It's sometimes
called the second-largest canyon in America.) Palo Duro
State Park has approximately 30 miles of trails, the most
iconic of which is the 6-mile round-trip Lighthouse Trail,
taking hikers to the base of a 300-foot rock formation
resembling a lighthouse. Go when the weather's right for
views of the frosted desert as far as the eye can see.
HOCKING HILLS, OHIO
Ohio isn't normally thought of as hill country, but the
sparsely populated Appalachian foothills creep well into
the southern and eastern parts of the state. Only an hour
south of Columbus are the Hocking Hills, an especially
rugged section marked by cliffs, gorges, caves and
waterfalls. This popular outdoor recreation area has
fewer visitors in the winter, but the state park system
there has over 25 miles of marked trails that are open
year-round, and the scenery -- from frozen waterfalls
to huge sandstone caves to the deep, narrow gorge of
Conkle's Hollow -- make it a rewarding place to hike
even in cold weather.
BIGHORN MOUNTAINS, WYOMING
This scenic spur of the Rockies rises from the Great
Plains all the way past 13,000 feet, but inside the one
million-plus acres of Bighorn National Forest are 1,500
miles of trails, many of which you don't have to be a
mountaineer to enjoy in the winter. A short drive from the
town of Sheridan, Wyo., are two popular options among
cross-country skiers and snowshoers: the Sibley Lake Ski
Trails have 15 groomed miles in the 8000-foot range, and
the Cutler Hill Trail adds three additional miles for those
with dogs.
DELAWARE WATER GAP, N.J. AND PENNSYLVANIA
New Yorkers and Philadelphians looking to escape
the brown slush for some more refreshing winter scenery
can head to the Delaware Water Gap National Recreation
Area, one of the most popular units of the National
Park System. Frozen waterfalls, views of the iced-over
Delaware River and a snowy section of the Appalachian
Trail are some of the wintertime attractions here. One
short loop, suggested by the Appalachian Mountain
Club, is the 4.5-mile Coppermine Trail, which begins at
22 RUNNER’S WORLD

the Mohican Outdoor Center in Blairstown, N.J. The trail
winds down to the river and back, passing by a waterfall
and an abandoned mine along the way.
FRANKLIN FALLS, MT. BAKER &
SNOQUALMIE N.F., WASH.
Three seasons of the year this is one of many great
waterfall hikes in the Pacific Northwest, but during winter
cold snaps, this short out-and-back an hour from Seattle is
a rare treat. The falls freeze over, creating what one recent
hiker, writing on the website of the Washington Trails
Association, called "a grandiose ice pipe organ." Only a
two-mile round trip with 400 feet of elevation gain, this trek
through old-growth forest along the South Fork Snoqualmie
River is easy, but may require ice cleats and trekking poles
for the final short climb to the base of the falls.
ROAN MOUNTAIN, N.C. AND TENNESSEE
In the winter, those same clouds that make the Great
Smoky Mountains "smoky" can become supercooled,
causing droplets to freeze into crystalline layers of ice
encasing the trees and vegetation -- a phenomenon
called "rime ice." One of the best places to see the
spectacular result, along with wind-sculpted snow
formations, is on Roan Mountain on one of the highest
sections of the Appalachian Trail. Mark File, publisher of
area travel guide RomanticAsheville.com, says, "Roan
Mountain is certainly my favorite winter run since you are
running along a ridge across several bald summits with
endless views on both sides." Come back in the summer
to see the world's largest natural rhododendron garden.
FIVE ESSENTIAL WINTER TRAIL RUNNING ITEMS
911
H2O
BALM
MEDICAL
KIT
Bring your cell
phone. If you
or someone
else is injured,
you can call for
help.
Have enough
water for the
planned run.
That means
enough water
to get through
your run PLUS a
bit extra, just in
case.
Wear a hat.
Remember that
old addage about
losing 80% of your
body heat through
your head? It's
true.
Lip Balm.
Save your lips
from being
destroyed by
the weather.
Moisturizing and
UPF are good
choices.
Basic Medical Kit.
You might not be
running a Viking
themed run, but
injuries happen. Make
sure you get yourself
and your running
partner home in one
piece.
WINTER EDITION, 2018 23

Preventing Winter
Injuries
BY LEIGH VINOCUR, MD, FACEP,
UNIVERSITY OF MARYLAND SCHOOL OF MEDICINE
Every year, severe winter weather brings
with it potentially serious health risks and
associated injuries.
24 RUNNER’S WORLD

It's important to be aware of these and take
precautions and preventive measures ahead of time.
This will allow you to spend this season enjoying the
outdoors instead watching it from inside of a hospital.
SLIP-AND-FALL INJURIES
Slip-and-falls from icy conditions are commonly seen
in the ER after winter storms. Wrist fractures and more
serious hip fractures and head injuries from falls top the
list during treacherous snow and ice storms. It’s really
best to stay inside until roads and sidewalks have been
cleared. However, if you do have to venture out and walk
on the snow and ice, follow these safety tips:
• Take your time with slower and shorter steps.
• Make sure you are wearing warm insulated
footwear with good rubber tread for traction.
• Be especially careful walking on the side of the
road during and after a storm. The combination
of sidewalks covered with plowed snow and
poor visibility make you extremely vulnerable to
getting hit by a car or other vehicle.
SHOVELING
Shoveling snow poses another serious risk this winter
season. Soft tissue injuries of ligaments and muscles,
especially in the lower back, are common from the
heavy lifting, bending and twisting. Broken bones, most
commonly in hands and arms, are also seen. Kids can
get hurt by running past and getting hit in the head or
horsing around in the area while adults are shoveling.
If you have heart trouble, just walking in heavy snow or
slush when it’s cold can put a significant strain on your
heart, let alone shoveling it. People over 55 years of age
are 4 times more likely than those younger to have a
heart problem when shoveling snow. Studies found only
7% of the injuries seen shoveling were heart related, but
for those with a heart condition, all deaths associated
with shoveling were due to heart attacks.
Lessen your chances of getting hurt while
shoveling snow:
• Pace yourself and take frequent breaks.
• Wear slip-resistant boots and dress accordingly
for the weather.
• Try pushing the snow as opposed to lifting it or
twisting and throwing it over your shoulders.
It’s important to listen to your body and stop
immediately if you get short of breath, start sweating
profusely, or have chest pain.
For those who think using a snow blower poses no
risk, serious hand injuries and finger amputations are
seen in the ER every winter. Never stick your hand into
the shoot to unclog the snow! Even after you turn it off,
there is a period where the blades are still turning. The
sharp blades are dangerous even when the machine is
not running.
Take it slow and leave plenty
of time to get to your
destination.
DRIVING
Driving is another potentially dangerous activity most
of us have to do in the winter. Studies find that auto
accident claims go up by 12% in the months of January
and February. It goes without saying, if you don’t have
to be out in a storm or before the roads are adequately
cleared, try to stay home. Reduced traction with slippery
conditions as well as reduced visibility from snow and flat
light conditions all contribute to the many motor vehicle
accidents we see in the ER. Another big component is
driving too fast for the weather conditions, as well as not
leaving enough braking distance between yourself and the
car in front. Even all wheel drive vehicles can’t stop on a
dime in icy conditions.
• Take it slow and leave plenty of time to get to your
destination when driving in hazardous weather
conditions.
• Avoid changing lanes quickly, cutting people
off; they too need more time and distance to
adequately brake and stop.
• Check to ensure your car is in good shape this
winter with properly functioning brakes, battery
and adequate fluid levels.
• Try not to go below a half tank of gas in the event
of a slow, long commute during stormy weather,
or if you get stuck and need to keep the car warm.
• If you do get stuck and you run your engine, make
sure the tailpipe is not blocked with snow – carbon
monoxide can leak into the car.
It is important to have an emergency kit in your car
if you do get stranded. It should include a shovel and
windshield scraper, warm blankets with an extra set of
dry hat, gloves and outerwear, booster cables, sand or
kitty litter, tow rope and flashlight, a battery-powered
WINTER EDITION, 2018 25

adio, some high-protein food, water, and a basic first aid
kit. Remember, this list isn't all-inclusive. Plan ahead.
• Do not apply direct heat to extremities, which
causes a further drop in core temperature.
The acronym COLD can help you remember how to
avoid hypothermia:
• Cover - yourself and all exposed areas, including
hands, face and neck
• Overexertion - avoid activities that cause you to
sweat which can make you damp and lose more heat
• Layers - wear loose layers that trap air and
insulate. Your outer layer should be tight-weave
and water repellant
• Dry - stay as dry as possible. Make sure that no
snow can enter into your clothing and get you
damp and wet
HYPOTHERMIA
Hypothermia is another risk from being out too
long or stuck in your car on the side of the road. That’s
why your emergency kit is so important. If possible,
it’s recommended to not leave your vehicle to look for
help, especially in isolated areas. Staying in the car even
without the engine running does provide some shelter
from the elements. You can tie a colored scarf to the car
to signal you need help.
The definition of hypothermia is a core temperature
less than 95°F. Those at a greater risk for developing
hypothermia are the elderly who have problems
regulating their body temperatures, anyone on
medications, such a beta blockers, sedatives and
the “umbles" – stumbles,
fumbles, mumbles and grumbles
antipsychotic drugs or anyone drinking too much
alcohol, infants and very young kids who lose body heat
faster than adults and can’t tell you they are cold. People
with medical conditions that also impair the body’s
ability to regulate heat, such as Parkinson's, diabetes,
stroke and hypothyroidism, are at risk too. Getting wet
causes you to lose body heat faster through evaporation
and conduction.
The symptoms of hypothermia are sometimes referred
to as the “umbles" – stumbles, fumbles, mumbles and
grumbles – which correspond to loss of coordination,
slurred speech, and eventual loss of consciousness with
cardiac arrest.
First aid for hypothermia:
• Move the victim to a warm area and remove any
wet clothing.
• If they are awake and conscious, give them warm
non-alcoholic beverages.
• Start CPR if they have no pulse or are not
breathing.
FROSTBITE
Frostbite can occur in an exposed area of your body
within 5 minutes when the temperature is between 0°
and -19° Fahrenheit. This is when your tissue literally
freezes with ice crystals forming within the tissue around
the cells. Initially the top layer freezes, the skin becomes
whitish-gray; if treated early, good recovery is expected.
However if you continue to be exposed to the
elements and the tissue freezes all the way through, it
causes permanent damage to muscles, nerves and blood
vessels. This is known as third-degree or deep frostbite.
It behaves and is treated similar to a full thickness,
third-degree burn. The skin is blotchy, bluish-black with
blisters. Often, gangrene sets in and the area demarcates
as well as auto-amputates, but if infection develops in
the area that part has to be amputated also.
First aid treatment:
• Get the victim out of the elements.
• Remove any constricting wet clothing, especially
around affected frostbitten area.
• Elevate that area to reduce swelling.
• Never rub or massage the area; it damages the
tissue further. Never rub with ice or snow.
• Never re-warm an affected frostbitten area. If
there is a chance of re-freezing, it is better to leave
the part frozen, since more damage occurs to the
tissue if it thaws and then freezes again.
26 RUNNER’S WORLD

TIPS TO SHOVEL SNOW
PAIN AND INJURY FREE
BURNS AND CARBON MONOXIDE POISONING
Lastly, during severe storms, we also paradoxically
see burn injuries, and carbon monoxide poisonings.
House fires commonly occur from inadequate space
heaters or lit candles that overturn at night. Using
a gasoline generator during a power outage from a
storm that is placed too close to the vents of your
house can cause carbon monoxide to leak into the
house. Leaving your car running while you are stuck in
the snow waiting for help is another carbon monoxide
danger. Carbon monoxide can leak into the car if your
tailpipe is obstructed.
Initially, the symptoms of carbon monoxide
poisoning are non-specific, almost flu-like with
a bad headache, dizziness and confusion, as
well as shortness of breath. If these signs are not
recognized, higher levels result in unconsciousness
and death. Pregnant women, infants and small
children as well as the elderly and those with
chronic medical conditions are more at risk for
carbon monoxide poisoning.
Protect yourself and family members:
Do not use fuel-burning heaters in
unvented enclosed spaces.
Make sure your house has functioning carbon
monoxide monitors with fresh batteries.
If a monitor goes off, do not consider it a false
alarm. Open all windows to ventilate, and call a
technician to check the heating system and ensure
all is working properly. Do not ignore anyone with
symptoms; seek medical help in an ER immediately.
First aid for victims:
• Remove them from the contaminated area to
fresh air or give oxygen if available.
• Start CPR if necessary and call 911.
Dress appropriately. Dress
in light layers that are easy
to remove and do not
restrict your movement.
Wear gloves that will
prevent blisters and keep
your hands warm and dry.
Drink up! Water that is.
Runner's World recommends
taking frequent breaks and
staying hydrated. You should
drink water as if you were
running five miles.
Push don't lift. If you push
the snow to the side rather
than trying to lift the snow
to remove it, you exert less
energy thereby placing less
stress on your body.
Take your time. When you
try to shovel faster, you run
a very high risk of injury
because of bad form.
Reward yourself with a cup
of hot chocolate.
WINTER EDITION, 2018 27

Need a Reason for
Sunshine?
Escape the tough winter weather and turn
a marathon into a vacation.
BY CHRISTINE LUFF
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2
28 RUNNER’S WORLD

ROCK 'N' ROLL LAS VEGAS MARATHON
When: November 13, 2018
1 Where: Las Vegas, Nevada
Why do it: The Rock 'n' Roll Las Vegas Marathon promises all the
fun and excitement of Vegas, without the risk. The race course will
feature live bands, cheerleaders and themed water stations to entertain
participants in true Las Vegas style. The race starts at night, so runners
run under the neon lights on the strip.
HONOLULU MARATHON
When: Dec. 11, 2018
2
Where: Honolulu, Hawaii
Why do it: Say "Aloha!" to the Honolulu Marathon if you want to
sightsee on-the-go. You'll forget all about the winter blues as you run
through the streets of Honolulu, along the breathtaking coastline and
around the base of Diamond Head, an extinct volcano. The finish line is
in Waikiki, one of the most popular surfing spots in Hawaii.
WALT DISNEY WORLD MARATHON
When: January 8, 2018
3
Where: Orlando, Florida
Why do it: If you're a Disney fan or you're just looking for a unique
marathon experience, the Walt Disney World Marathon is a must. The
race kicks off with an pre-dawn fireworks display and then takes you
through all four Walt Disney World theme parks starting at Epcot,
continuing on to Magic Kingdom, Animal Kingdom and Hollywood
Studios and then back to Epcot for an exhilarating finish. The flat
course is very beginner-friendly and the Mickey Mouse shaped medal
makes running 26.2 miles well worth the effort.
ROCK 'N' ROLL ARIZONA MARATHON
When: Jan. 15, 2018
Where: Phoenix, Ariz.
Why do it: If music is what helps keep you motivated and focused
during your runs, then check out the Arizona Rock 'n' Roll Marathon.
Whatever your music tastes may be, you're sure to love one of the
many live bands performing along the entire course. Camelback
Mountain, one of Phoenix's signature landmarks, will serve as a
picturesque backdrop throughout a portion of the course. And, don't
worry, you won't feel like you've been "deserted" once you cross the
finish line -- you'll be greeted by even more live music, refreshments
and ice-cold beer.
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5
MIAMI MARATHON
When: Jan. 29, 2018
5 Where: Miami, Fla.
Why do it: If you're looking for a high-energy marathon with
beautiful views of South Florida, then the Miami Marathon may be
a good option for you. As you run through paradise there will be 15
Miami-style entertainment stations keeping your morale high. The
course is relatively flat and weaves through downtown, over bridges as
well as along the Biscayne Bay and Atlantic Ocean's turquoise waters.
Keep your eyes peeled -- some places along the marathon route may
look familiar to you because many movies and TV shows have been
filmed there.
WINTER EDITION, 2018 29

30 RUNNER’S WORLD

WE BELIEVE
Being an industry leader in outdoor apparel and products takes passion, and an understanding of people who
love the outdoors as much as we do. That’s why, from cutting edge technology, to our innovative heritage in
Bugaboo, our jackets, pants, fleece, boots, and shoes are all tested tough so you can enjoy the outdoors longer.
WINTER EDITION, 2018 31

PERFECT
YOUR WINTER RUNNING EXPERIENCE WITH
THE RIGHT SCENERY, TRAINING AND DIET.
It's that time of year. The leaves are falling and the breeze is
chilly. People are trading in their tank tops and shorts for blue
jeans and long-sleeve tees. Snow is on its way. It's a great time
to be a runner, but it can be a frustrating time if you've just
started running and have never had to brave the elements.
WWW.RUNNERSWORLD.COM