5 Steps to Running Through the Winter Doldrums...

We all know how hard it can be to drop everything, change into our workout skivvies, and head out for a run. Add a little rain, wind, ice, and darkness to the mix and the chances of getting out the door become even slimmer. Wouldn't it just be easier to crack a cold one and watch some Biggest Loser? Well, sure. But then the fitness we've worked so hard to gain during the warmer months would go right out the window.

Here's how I'm staying motivated this winter, and how you can, too..

1) Set a Goal for Spring - Decide to do something big by May, and commit to it. Your goal should be concrete and measurable. "Get faster" and "lose some weight" do not count, because they leave too much wiggle room in the training plan you'll create in Step 2. My goal is the Eugene Marathon. But I won't just train to complete the race, I'll train to PR and break 3 hours. See... concrete, measurable. If you can commit to your goal financially, do it. Register for that race, reserve a hotel room, do it now. Make your goal real and impossible to ignore.

2) Create a Plan and Keep a Journal - Now that you've got a goal, it's time to work backward from that date to today. What weekly mileage will you need to be running and how can you build to it safely? Do you need to incorporate track work or cross-training? I like to plan at least one month out using a simple online spreadsheet, which also serves as my log. Check it out. Whether you do it online or on paper, a plan and a journal will map baby steps to your goal, and keep you honest.

3) Reward Yourself for Success - It's important to celebrate small victories. Didn't miss a workout all week? Crack a cold one and watch some Biggest Loser! Reached a new milestone in your weekly long run? Buy yourself some cushy new running socks! And think about how you'll reward yourself in May, too. I'll probably continue my marathon tradition of a bloody mary and a bacon cheeseburger.

4) Allow Yourself Some Missteps - The purpose of a goal, plan, and journal is not to intimidate. It's a system of checks and balances. So don't beat yourself up over a missed workout or a day when you couldn't run as far as you planned. In fact, it can be kind of liberating to write in your log, "Was supposed to do 800-meter repeats, but decided it was a good day to hang out in my pajamas, read the newspaper, and eat pizza rolls" (just don't do that too often).

5) Embrace the Season - Winter is a great time to train! The cooler weather allows us to run farther and faster without overheating. I know some folks move inside at the first sign of rain, but I say get off the treadmill, put on a jacket, and get outside. Stick out your tongue and catch snowflakes. Don't step around puddles, stomp through them. Toughen up, Sally. Embrace the winterness... run like a little kid!

Injury Avoidance for Urban Runners

Maybe you enjoy running in the city. Or maybe, like me, you're stuck putting in miles on the asphalt because it's your only option for a lunch-break quickie or weekend long run. Either way, the concrete jungle is a harsh environment for training. Here are a few things I've learned (all of them the hard way) about staying on your feet and out of ace bandages.

Easy there, turbo... warm up!
This applies to running anywhere... but on your regular runs in the city, when time is short and you know the route, the temptation is to get right into it. Don't. Spend 10-15 minutes getting the blood flowing. Build from a shuffle to a jog, and eventually to your desired pace. Oh, and save the stretches for after your run. Stretching cold muscles is kinda bad, mmmmk?

Stay off the sidewalk!
Sure, there will be times when you can't run in the street. But realize that the sidewalk is a gauntlet of curbs, blind driveways, tree roots, and low-hanging branches that you're better off avoiding. Stay in the road (left-side, facing traffic, of course) and you'll be far less likely to twist an ankle or get flattened by a car. You'll enjoy your run more, as you can just look down the street and go, rather than worrying about avoiding obstacles with your feet. Plus, asphalt is actually some degree softer than concrete. And over the course of hundreds or thousands of miles, that small difference could prove important to your longevity. Which brings us to...

Think soft!
Look for stretches in your runs where you can get off the street. No, not onto the sidewalk. What I mean is... look for stretches of dirt, gravel, or grass and run there when you can. Your knees will thank you. And you may actually find your ankles getting stronger and more injury-resistant as they "learn" to stabilize over surface irregularities. Ok, so when you can't run on something soft, at least try to run soft. There's a time to pound the pavement, but your Sunday morning 18-miler isn't it. Keep a compact stride. Focus on getting your feet back down to the pavement as quickly and smoothly as possible. Easier on the body, and helps you improve foot-speed... it's a win-win!

Be cautious and deliberate!
Yeah, yeah... this goes against the notion of zen running, running with a 6-pack of PBR on board, and all kinds of other new-agey ideals. But if you don't want to get hurt, stay aware of what your body is doing, and plan for what it's about to do. I once pinched a nerve in my neck by spinning my head around too fast (to check for cars as I prepared to cross a street)... out for almost a week. Slow down. I've also pulled a calf muscle by taking off too fast when a stoplight turned green... out for two weeks. Slow down. Anytime you will be changing direction, speed, or intensity, take a moment to think and plan... then slow down.

Know when to walk away!
Sometimes you won't feel an injury until the next day. Sometimes you feel something pop while you're running. In the latter, stop right away. Walk. Is the pain dulling? Ok, start jogging and build slowly back up to pace if it's disappeared. If the pain lingers or gets worse, call a friggin' cab. It's the city, man! There's a time to run through pain... it's called "race day." Don't chance it right now, gambler. Fold 'em, then go home and crack a cold one.

Have any tips of your own? I'd love to hear 'em...