I love winter rules for golf -- there's nothing like nudging the ball one club head's length whenever you need a better lie. But winter fitness rules aren't nearly as fun. Dodging the slush piles, dressing right, feeling chilled to the bone for the first half mile, then feeling like an overheated steam engine the last mile with no pockets for that sweaty hat.

Runners World recently laid out a few cold weather fitness rules to consider. Do an end run around Old Man Winter with these:

• Map safe, traffic-free routes near your home, office and your kid's piano lesson. Then you'll have no excuse when wintry conditions louse up your favorite summer walk or run route.
  
• Winter gym memberships are often available. You don't have to be an on-the-road purist all year round.
• Switch your run to midday (lunch) if that 4:30 PM winter sunset has a tendency to foil your motivation for outdoor fitness.
• Add more hill workouts outside or on the treadmill to challenge lungs and legs. Speedwork can maximize a shortened wintry workout -- after warming up, run for 20 seconds at a slightly faster pace, then walk for 40 seconds. Repeat twice. Ramp up the speed pace each workout.
• Zippers rule for winter fitness. Layer wicking fabrics underneath an outer layer with a zipper to vent. No cotton allowed. Bad, bad, bad.

Finally, cold weather does not mean you can skip the cool-down. Bring your body back to resting state responsibly, even when it's zero degrees. Best of all, enjoy the hushed silence of a winter run upon a blanket of fresh snowfall. That's my winter wonderland, only rivaled by a night ski run.

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Thanksgiving is tomorrow. That means there's likely a 5K Turkey Trot in your area -- a perfect way to start Turkey Day. Get up early, rev your metabolism with a 5K run or walk, blow through a ton of calories, cool down and head home in time to pop the bird in the oven.

If you're wondering where to Trot, check out this race finder over at Runner's World. Got little kids? Bring your turkeys with you. Don't worry, you'll get a t-shirt if you sign-up on race day. Tonight is the biggest bar night of the year, the 20-somethings will be too hungover to show up. If you don't find a Turkey Day race nearby, make up for it with an early December Jingle Bell run instead.

Whatever you do this holiday season, regularly schedule fitness and bookmark HOLIDASH to keep your healthy eating and fitness bonfire burning brightly through the New Year. The onslaught of pumpkin pie, spiced pecans, spritz cookies and ladles of egg nog starts tomorrow.

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If your New Year's resolution involves running, keep an eye out for the Nike Start, a new running shoe targeted for beginners available in February 2009.

Check out the Runner's World video for a sneak peek overview of the Start's unique features. Namely:

• Nike applied their flywire technology to the Start, adding a kevlar band connecting laces to the midsole for good outside support.
• A dedicated panel connects the laces to the arch, keeping the arch secure.
• The stylish Women's Start is more flexible and the heel is articulated to aid a woman's stride. I love the subtle pink colors.
  
• Don't worry guys, there will be a Men's Start for you, too.

A That's Fit congratulations if you plan on training for your very first 5 or 10K next year. The Nike Start ($88.00) could land you squarely in stride toward your 2009 fitness goals.

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The Gatorade monarchy is over, a plethora of sports drinks rule the aisles these days But with all those colorful labels, wild flavors and new brands seeking your attention, buying the right sports drink can be confusing.

Over at this Runners World video, sports dietician Leslie Bonci says proper hydration requires a beverage with the right balance of three important ingredients -- carbohydrates, sodium and potassium. Eight ounces of sports drink should contain:

• 14-15 grams of carbohydrates -- more is not better -- extra carbs won't transfer to your muscles, they'll slosh around in your stomach.
• At least 110 mg sodium
• 35-50 mg potassium
  
  

Don't let Crazy Wild Berry or Flashy Grape guide your sports drink purchase. Check the label instead.

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Finding a new pair of running shoes can be a daunting task. There are dozens of brand names to choose from, not to mention hundreds of different models. And I don't know how it is where you live, but the people who work in the athletic stores are more interested in catching up on The Hills with their co-workers than helping me find the best fit for my running routine.

If you're looking for a new shoe, keep reading. Runner's World, the invaluable resource for all things running, has a shoe finding tool that will help you find not only a shoe that not only fits your needs, but your budget too. You can select your price range, favourite brand and desired characteristics, and the shoe finder gives you a list of models, complete with past reviews.

Check it out and let us know what you think.

(via Fitsugar)

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If you're in the market for a mate, a marathon may be just the place for you. And if it's a man you seek, well, then, you are in luck.

Runner's World expert Miles of Ask Miles says the gender ratio at marathons nationwide is 60:40, men to women. There are exceptions. If a woman is the significant other you choose, the Nike Women's Marathon in San Francisco is more than 90 percent female. And the San Diego Rock 'n' Roll Marathon is 56 percent female. More men race out east, though -- the Steamtown Marathon in Scranton, Pennsylvania, and the New York City Marathon are about 70 percent male.

I know some folks who join churches to find companions. Others frequent bars. But I like the marathon option, where potential partners are fit, driven, and likely to support a healthy lifestyle. What's your pick for meeting a mate?

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My sister's friend is training for a half-marathon in February. She wants my sister and me to do it too. So my sister drove up my driveway the other day, called me on my cell phone, and beckoned me to her car window where she handed me this Hal Higdon 12-week training plan intended to prep me for conquering 13 miles, all in one shot. This is the same me who has only ever run as many as five miles at one time. My long runs lately are three miles. Hal's training schedule features three miles as a short run. I'm not sure about all of this. Either is my sister.

Runner's World calls the half-marathon the hottest race distance out there, perfect for newer racers like me who have maybe finished a few 5K or 10 K events (I've run three 5Ks, doing another on October 4). The half offers a worthy-yet-doable challenge without the training and racing grind of the marathon, say the running experts.

Doable. Sure it's doable. I have enough confidence in my abilities to know I can complete a half-marathon if I really set my mind to it. But do I want to? That's the question. Do I want to train harder than I do now to maintain my average level of fitness? Do I want to put a squeeze on my work and family schedule? Do I want to accomplish a physical feat I've never before attempted. Lots to think about. Gotta give Hal's program some thought -- and this Runner's World plan too (a nine-week commitment). Then, I guess I'll make the call.

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I'm bad. I don't stretch. Well, I rarely stretch. I don't know why I'm a rebel when it comes to this practice, I just am. Funny for someone like me, a by-the-books girl, because experts have long recommended stretching before and after exercise. Even in the face of recent controversy over whether stretching has any real benefits, many believe it's a no-brainer. Here's why.

One of the leading causes of injury is limited flexibility. And stretching increases flexibility, reduces tension and tightness, and can help prevent soreness and injury. It prepares the body for physical activity, says one guru.

Stretch whenever you can, says the same guru. Stretch before and after exercise, at the end of a long day, while you're watching TV, when you feel stressed, after sitting for an extended period of time. Warm up first, though. Try walking or jogging in place for three to five minutes.

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• To lose 10 pounds of body fat per year, you need to eat 100 less calories per day. Cut more than this and you might zap your energy level and increase your hunger.
• Don't skip breakfast. Be sure to eat within two hours of waking.
• Eat more breakfast than you should – just cut down on dinner calories to compensate.
• Don't get hungry. Eat every four hours. Split a meal for pre- and post-exercise fuel. For example, eat a banana before you work out and a bagel with peanut butter after.
• Eat at least three kinds of food during each meal from four categories: breads, cereal, and grains; fruits and veggies; low-fat dairy and soy; and lean meats, fish, and nuts. Make breads, cereals, and grains the foundation of each meal and use protein as an accompaniment.
• Be happy with gradual loss of body fat. The more quickly you lose it, the more likely you are to put it back on.
• Limit liquid calories. They add up and can lead to weight gain.
• Eat Earth foods – fruits, veggies, and whole grains. Ditch processed foods – they offer less fiber and are less satisfying.
• Nix the fast food. If you can't give it up cold turkey, go for the most nutritional fare on the menu. Avoid fried and crispy foods and special sauces too.
• Don't rely on energy bars, sports drinks, or gels.
  

Runner or no runner, these seem like great tips to me? How about you?

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Whether you have a fabulously consistent running schedule or just get out to run occasionally, chances are there are days when you could have gotten more out of your run. Sometimes you have a plan to go and just crap out on it, or maybe you make it out to run, but you find yourself just going through the motions. Slowly.

This is totally normal -- we can't all wake up every morning with a race day mentality, ready to go out and give everything we have. There are other factors involved, like time, stress, location, and muscle soreness. Runner's World has 27 suggestions for ways to run better every day, and I'd like to share my favorites of those tips with you. Check out the gallery, or, for all 27 tips, check out the original article.

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Has a lower-leg injury kept you out of the race lately? Well, there's a good chance the cause of this injury is actually related to your hips.

Researchers from the University of Calgary found that weak hip muscles are to blame for 92 percent of lower-leg running injuries. Try exercises such as squats and step-ups to target-harden yourself against these sidelining injuries.

For more great running tips like this one, visit the Runner's World magazine website by clicking here. Here, you'll find a surfeit of information on topics ranging from new shoes and gear to races taking place in and around your hometown.

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My fitness is positively influenced with visual motivation. As I write this four pictures are sitting around my desk of me and hubby camping, backpacking, rock climbing and standing atop a breathtaking Colorado Fourteener. Keeping outdoor pictures around reminds me to get outside and get busy in the fresh air.

If you like to run and cool pictures of runners have a way of pushing you out the door for a couple miles or more, check out Rave Runs -- free, downloadable desktop wallpapers at Runner's World. They feature inspiring photos of solitary runners striding down a path amongst a variety of breathtaking landscapes.

Each and every picture speaks to me -- I especially like June 2008's mountain shot as well as May 2008's meandering Southwest river shot. Which one is your favorite? Hey Runners World, if you need wallpaper photo models, my bags are packed and I'm non-union cheap! Thanks for the free motivation to get my rear off this desk chair and out the door for a quick run.

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Running race bandits wear all sorts of hats. Despised by some registered racers, bandits join the course on race day without paying an entry fee. The most flagrant bib-free bandits run the race all the way through the finish line, reaching for as many bananas, gel paks and water cups they can suck down along the way. Other bandits pop into a race to run a few miles with a buddy for moral support. Others might run nearly the entire route, but carry their own sustenance and kindly step off the course before the final chute. Some bandits claim they are unable to afford the ever-rising steep entry fees -- banditing affords them the joy of racing.

Runners World is in the midst of an e-conversation about race bandits. The absolute zero tolerance camp compares bandits to cheaters -- thieves -- immoral pond scum. Others possess a little forgiveness for the low-impact bandit. Some share they've bandit-ed in the past. From the wide-range of responses, banditing reminds me of tax time. Some filers are highly honorable. Others might report 100 percent of their income, but over-inflate their charitable contributions to Goodwill. Then how about those who claim their taxes are on the up and up, but oh yeah, they don't pay their Nanny Taxes. Some never file a return.

Banditing is a hardly a black and white issue. What's your take on the masked road racer? I'm in the gray camp.

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Right now over at Runner's World a bunch of runners are e-bantering on the pros/cons of race bibs. Considering the microchip is now recording racers' finish times, other than preventing race bandits or helping with photo identification, what's the point of printing bibs anymore?

Readers have weighed in with thoughtful and hilarious insights, including these choice replies:

• To increase wind resistance to keep speeds down.
• To have a safety pin handy to pop post-race blisters.
• Chip devices fail -- video records of bib numbers can determine finish times.
• Other than the race t-shirt, bibs are a souvenir to take home ... and perhaps pin-up on your garage wall with all those license plates from 1967?
• Like a baby bib, keeps the sports drink off your shirt.
• I.D. for medical purposes, you can also write your medical history on the back.

I once saw a guy puking in a garbage can after running a particularly hard race. I must say, if I ever overextend and lose my cookies post-race, a bile-blocking bib might save my favorite hot pink racing shirt.

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What's the name of a person with one leg shorter than the other? Eileen. Sorry, couldn't resist. A chiropractor I visited several years ago stated I had uneven legs, and after a few back cracks and hip stretches they returned to their proper alignment a moment later.

Interestingly uneven legs are usually not the result of one leg bone shorter than the other. Commonly the problem emerges due to a tight hamstring (back of the upper leg) or iliotibial band -- the fascial sheath extending from the upper thigh down the side of the femur, attaching around the area of the knee joint. Runners suffering from muscle/tissue imbalance often overcompensate by favoring their longer leg, and this can lead to injury. However regularly adopting specific stretches can solve the problem and prevent future injuries.

Here's the test to see if your legs are uneven:

• Lie on your back on a flat surface with bare feet and legs together. A friend should place their palms on your hipbones (one hand per hipbone) and gently rock your hips back and forth by pressing left, then right, etc ... for one minute.
• After you're relaxed have your friend check if your anklebones are even. If they are uneven, do these 15 range-of-motion exercises offered by Runners World. Then immediately repeat the buddy stretch above.

If your legs are now even, an imbalance of muscles/tissues is the culprit, not a leg-length discrepancy. Keep up the exercises! If you're still uneven, you might want to seek further help from a sports medicine or orthopedic specialist to confirm and treat a true leg-length discrepancy.

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