Don't hibernate. Hustle

By DEIRDRE FLEMING, Portland Press Herald Writer

Copyright © 2005 Blethen Maine Newspapers Inc.

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	Staff photo by John Ewing There is some debate among world-class runners about whether stretching slows one down. But when it comes to those who are just looking to stay fit, it's a good idea to stretch.
	Staff photo by John Ewing Reporter Deirdre Fleming runs along a coastal path at Fort Williams Park in Cape Elizabeth on a recent winter morning.
	Staff photo by John Ewing TO JUDGE when to toss your shoes, it helps to date them. THEN, BE mindful of how long it takes before they become ineffective and cause a running injury. RUNNING SHOES can be costly. But if you find a pair that keep you healthy, stick with that type.
	Staff photo by John Ewing THE TREADS on the bottom of your running shoes may still look good by the time the shoes are shot. It could take several months for the treads to wear out, but if you kept using them to run, by then you would risk injury.
	Staff photo by John Ewing RUNNING SHOES wear out quicker than you'd think. To avoid injuries, it's better to toss a pair when you first experience shin splints, backache, knee pain or muscle tears. DEPENDING ON the brand, your weight, and the frequency of your runs, this could be as often as six or eight weeks, which no doubt could hurt your wallet.
	WINTER RUNNING SAFETY WEAR REFLECTIVE clothing, even during daytime. Wear bright colors, like a neon windbreaker or an orange hat. DON'T WEAR a Walkman unless you're on a quiet road or bike path. EVEN IF the shoulder is covered in snow, run there when a car passes. WHEN CROSSING a street, wait for it to be free of cars. ALWAYS ASSUME motorists do not see you. In the winter, they won't expect you. To top of story

Four years in my late 20s were spent chasing an uncommon pursuit that made winter running a very common occurrence.

I trained year-round in Orono hoping to earn a spot on the Irish National Track and Field Team. A strange, but not entirely quixotic quest.

A three-time All-American at Georgetown University and 100-percent Irish runner (read: nuts), I eventually earned a spot on the Irish team in 1999 after getting my Irish citizenship and taking a leave from my job.

I raced on tracks in Latvia, Denmark, England, Wales and Ireland in the summer after running around Maine's snowbanks, ice and plow trucks in the winter.

Needless to say, training in Maine turned out to be the greatest challenge in this endeavor.

Outside of the thousands of laps around the University of Maine field house, there were literally hundreds of miles racked up on frozen roads.

Many days were spent praying for streets to be cleared, hills to be plowed, and eventually the January thaw to offer even one woodland trail.

Mostly, like the native Mainers around me, I got used to the cold.

I won't say I learned how to beat it, because as soon as I stopped running, it was there. Then a slow cool-down became a quick freeze.

I did find ways to make winter running work.

Now my running is less frequent, less intense and enjoyed in southern Maine.

But when it's nasty cold, when the ice is reminiscent of January mornings along the Penobscot River, when you'd least expect it, cabin fever still strikes.

Then it's time to cover head to foot in sweat-proof gear, find a frozen farm road, a forested way, even a coastal hill. And pretend it's summer.

Sound crazy?

At a fellow runner's request, the best of the aforementioned winter tips were boiled down for the would-be snow-goers among us.

Why not join the legions of cabin-fever runners and stretch your imagination?

WEAR SWEAT-WICKING CLOTHING

There was a time when this runner was one constant case of hypothermia.

Over time, an investment in sweat-wicking clothing changed this. Now cold days are not a bother.

If it's not made of Cool-Max, fleece, Gore-Tex, or a wind-blocking material, it's not worn.

All the shirts, tights and workout pants in the closet wick sweat. Even my socks are Cool-Max, and, well, you get the picture.

Cotton absorbs perspiration. So to wear cotton on winter runs is to risk a turned ankle and hike home in a cold sweat.

Wearing layers is better than heavy cotton clothing.

Sadly, this means my Georgetown sweatshirts have fallen from view. (But so have the Hoyas.)

So until my college basketball team gets back on track, my running attire will remain strictly an assortment of keep-me-dry clothing.

DATE YOUR SHOES

Obviously, the most important piece of running gear is the shoe. But there are many myths around this monster.

Getting a running shoe that fits your feet means more than matching the foot size.

If your arches are particularly high or your feet unusually flat, you need a certain shoe.

Shopping at a running store can help. Or, you can ask your doctor for suggestions on arch support.

Either way, when you find a shoe that works, stick with it, or get a similar model.

Another myth about running shoes is that they wear out when the bottom grows flat. Not so.

Running shoes wear out long before the treads are shot.

The lifespan of any shoe will vary based on a runner's weight, mileage and shoe brand.

The key is to know when an injury is about to set in, and to know that means your shoe is done.

When you buy your next pair, pay attention to how long it takes before that first tweak or tear.

Then, date the next pair . . . and chuck them after the expiration date.

RUN SHORT, BUT RUN HILLS

There is only one downside to running in the winter: no woodland trails.

The upside is you can run fewer miles and get a better workout. Just run hills.

Knowing that notion will strike an uncomfortable chord with many, we'll repeat the key phrase here:

You can run fewer miles.

Three former coaches who trained dozens of Olympians all swore up and down (so to speak) that hills were the quickest way to get in great shape.

Nowadays, the all-out-dash-to-the-top is mostly a thing of the past for this former sprinter. The results are still the same.

Running hills, the legs get stronger, fitness improves - it's all good.

And hills in Maine can mean interesting scenery, which keeps your mind off the running part.

In the winter, hills along the coast offer a great panoramic view.

Running such a place at night, under a starry sky, is amazing.

OK, cold, but amazing.

WORK DURING YOUR WORKOUT

It seems every Summer Olympics has a story of a runner who trained by running to a job miles away.

Centuries ago, this was the way it used to be. Why not make it the way life should be?

Here in Maine, whenever it seems too cold to run, I work errands into my route to provide a distraction.

In fact, my new mechanic didn't recognize me the second time he met me.

The first time, I dropped my Jeep off wearing a windsuit, cap and scarf, and ran home.

Chances are, the folks at the post office, bank and variety store have all asked the same question:

Who is that masked woman?

By all accounts, my favorite pit stop is the gym, because nothing's tougher than a run after a lift (not even hills).

The gym used to be where I ran to meet my workout pals until, sadly, our beloved community center closed.

Now I use the mini version my boyfriend built in his house.

So I still run to lift with pals . . . It's just today that may mean a 9-year-old watching the Disney channel.

BETTER TO STOP THAN SLOW DOWN

I saved this suggestion to avoid losing readers en masse. However, it's useful for all.

Running faster helps avoid injuries.

Granted, my college coach used to say this, so it's a little suspect.

And certainly, "fast" is a relative term.

But I've found it's true: when your stride breaks down, your body is less efficient, your muscles are strained.

If you work in a break, your stride will have more of a spring when you get going again.

It's just like in skiing when you're tired and your form falters - that's when you are more apt to pull a muscle, catch an edge and trip.

So if you're really slowing down, stop the watch and walk.

Or make a pit stop at the post office, bank or gym.

STAY LIMBER AND LOOSE

Finally, why do you think cats are able to drop from windows without injury?

Obviously, because they take naps and stretch every day.

OK, the nap thing may be wrong, but we can learn a lot from our feline friends' stretching habits.

Is the cheetah not the fastest animal on Earth?

It's simple: Runners need to stretch. Your muscles are less likely to pull if you pull on them a little every day.

After years of training hard every day, I experienced more tears the year after I quit.

It took a massage therapist to clue me in as to why I was in her office: I still needed to stretch even though my training days were done.

Now there is uncertainty among world-class runners as to whether stretching slows you down.

And it may very well be that it does.

But for those just looking to stay fit, whether they're running a 6-, 7- or 10-minute-mile pace, three words to remember:

Just do it.

Staff Writer Deirdre Fleming can be contacted at 791-6452 or at:

dfleming@pressherald.com

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