180101 1435 Sports & Fitness Running General Running true Sun, 17 May 2009 04:02:56 -0700 /system/videos/5/01/01/18/180101.flv sports, fitness, running, weather, cold, winter, freezing, precautions, safety, comfortable How To Run in Cold Weather http://www.howcast.com/videos/180101-How-To-Run-in-Cold-Weather http://www.howcast.com/videos/180101-How-To-Run-in-Cold-Weather/edit approved 139 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=180101"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=180101" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 8 Dynamic http://img.howcast.com/system/thumbnails/180101/Dynamic_HT_Run_in_Cold_Weather_still2_xxlarge_maintained_aspect.jpg 1412 false false false 69549 0 26 Warning Not dressing properly for cold weather can lead to hypothermia and frostbite.

]]> 69550 1 31 Step http://img.howcast.com/system/thumbnails/180101/31.jpg Wear the right fabrics Wear clothing made of fabric that wicks moisture away from your body, like polypropylene. Avoid cotton, which holds onto moisture. Fleece hats and gloves or mittens are a good choice because they allow skin to breathe, preventing your scalp and hands from getting too sweaty.

]]> 69551 2 47 Step http://img.howcast.com/system/thumbnails/180101/47.jpg Lay it on thick If the temperature is between 0 and 20 Fahrenheit, wear two or three tops under a windproof jacket, wind pants over insulated tights, and a hat and gloves. If it dips below 0, add another top, another bottom, a pair of glove liners or an extra pair of mittens, and wrap a scarf around your mouth.

]]> 69552 3 66 Tip Don’t make the mistake of overdressing – a good general rule is to dress for 20 degrees higher than the temperature because you warm up while running.

]]> 69553 4 73 Step http://img.howcast.com/system/thumbnails/180101/73.jpg Protect your feet Wear running shoes with Gore-Tex uppers – they’ll keep out any wetness – and thick socks made of anything but cotton, which can cause blisters by absorbing moisture.

]]> 69554 5 83 Tip Men should cover their nipples with ointment or bandages to prevent chafing. Women are protected by sports bras.

]]> 69555 6 90 Step http://img.howcast.com/system/thumbnails/180101/90.jpg Warm up inside Before you head outside, do something inside that gets your blood flowing but doesn’t make you sweat, like walking up and down the stairs a few times.

]]> 69556 7 99 Step http://img.howcast.com/system/thumbnails/180101/99.jpg Run like the wind If wind is a factor, start out running into the bluster and end your run with the wind at your back. That way, the wind won’t give you a chill after you’ve worked up a sweat.

]]> 69557 8 109 Step http://img.howcast.com/system/thumbnails/180101/109.jpg Divide and conquer On extremely cold days, consider dividing your normal run into two sessions so you’re not outdoors as long.

]]> 69558 9 119 Step http://img.howcast.com/system/thumbnails/180101/119.jpg Beware of black ice Beware of roads that look wet but may, in fact, be covered with ice.

]]> 69559 10 125 Step http://img.howcast.com/system/thumbnails/180101/125.jpg Be a quick-change artist Change out of sweaty clothes as quickly as you can after your run so you don’t get the chills.

]]> 69560 11 131 Fact Unprotected skin starts to freeze at 28 degrees Fahrenheit.

]]> 1435 54738 How To Train For a Marathon HowcastGuide 3147 Thu, 23 Oct 2008 06:04:08 -0700 11 ginalevy ]]> 170 http://media.howcast.com/system/videos/5/38/47/05/54738.flv sports, fitness, running, run, train, training, prepare, preparing, marathon, race Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/54738/train__arathon_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/54738-How-To-Train-For-a-Marathon 1435 180117 How To Prevent Running Injuries HowcastGuide 2086 Tue, 19 May 2009 04:04:29 -0700 10 Dynamic ]]> 133 http://media.howcast.com/system/videos/0/17/01/18/180117.flv sports, fitness, running, preventing, injuries, pain, feet, legs, problems, caring Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/180117/Dynamic_HT_Prevent_Running_Injuries_still1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180117-How-To-Prevent-Running-Injuries 1435 180122 How To Run in Hot Weather HowcastGuide 4078 Mon, 18 May 2009 04:05:15 -0700 22 TreehouseFlicks ]]> 162 http://media.howcast.com/system/videos/5/22/01/18/180122.flv sports, fitness, running, weather, hot, warm, sun, summer, heat, heatstroke Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180122/RunInHotWeather_xxlarge_maintained_aspect.png http://www.howcast.com/videos/180122-How-To-Run-in-Hot-Weather 1435 180130 How To Follow a Runner's Diet HowcastGuide 1761 Mon, 18 May 2009 04:05:15 -0700 13 Dynamic ]]> 146 http://media.howcast.com/system/videos/6/30/01/18/180130.flv sports, fitness, running, dieting, diet, foods, eating, healthy, performance, health Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180130/Dynamic_HT_Follow_Runners_Diet_still_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180130-How-To-Follow-a-Runners-Diet 1436 180133 How To Choose a Running Shoe HowcastGuide 1677 Tue, 19 May 2009 04:04:29 -0700 6 Rolling_Ball_Pictures 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http://media.howcast.com/system/videos/2/13/26/2613.flv arena, arenas, body, colors, DIY, Do It Yourself, Essential Skills, fan, fans, game, games, Instructional, Learn to, paint, painting, sports, team, team's, Tips, tutorial, yourself Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/2613/ppn_feller_paint_body_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/2613-How-To-Paint-Your-Body-in-Your-Teams-Colors 1342 148714 How To Get Psyched HowcastGuide 5401 Thu, 19 Feb 2009 04:07:10 -0800 24 Milkhouse ]]> 179 http://media.howcast.com/system/videos/6/14/87/14/148714.flv sports, fitness, fans, arenas, attending, excited, energetic, crowd, support, teams Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/148714/get_psyched_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/148714-How-To-Get-Psyched 1345 170034 How To Catch a Ball At Your Next Baseball Game HowcastGuide 6269 Tue, 14 Apr 2009 04:06:41 -0700 5 ContinentalDriftMedia ]]> 117 http://media.howcast.com/system/videos/4/34/00/17/170034.flv sports, baseball, ballgame, catching, fly, attending, base, stadium Sports & Fitness Baseball General Baseball 1 http://img.howcast.com/system/thumbnails/170034/catch_baseball_640x360_nobug_h264_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/170034-How-To-Catch-a-Ball-At-Your-Next-Baseball-Game 1350 2614 How To Fake a Knowledge Of Basketball HowcastGuide 2837 Thu, 20 Mar 2008 07:26:11 -0700 3 vinzfeller ]]> 163 http://media.howcast.com/system/videos/3/14/26/2614.flv announcer, basketball, DIY, Do It Yourself, Essential Skills, game, Instructional, Learn to, look, looking, pro, professional, sound, sounding, sports, sportscast, sportscaster, Tips, tutorial, watch, watching Sports & Fitness Basketball General Basketball 1 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to, yoga, pose, position, body, exercise, stretch, meditation, warrior, I, 1, Virabhadrasana Sports & Fitness Exercise Yoga 0 http://img.howcast.com/system/thumbnails/245/Mind.How_to_Do_the_Warrior_I_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/245-How-To-Do-the-Warrior-I-Pose 1379 50 How To Stretch Your Hip Area HowcastGuide 4864 Mon, 03 Dec 2007 16:56:11 -0800 9 chriscomfort ]]> 130 http://media.howcast.com/system/videos/1/50/50.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, pain, hip, area, hips, running, run, jog, jogging Sports & Fitness Exercise Stretching 0 http://img.howcast.com/system/thumbnails/50/v1_02_07_008_stretch_your_hips_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/50-How-To-Stretch-Your-Hip-Area 1379 62 How To Stretch Your Neck HowcastGuide 1081 Mon, 03 Dec 2007 16:57:11 -0800 3 chriscomfort ]]> 74 http://media.howcast.com/system/videos/6/62/62.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, neck Sports & Fitness Exercise Stretching 1 http://img.howcast.com/system/thumbnails/62/v1_02_07_010_stretch_your_neck_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/62-How-To-Stretch-Your-Neck 1379 63 How To Stretch Your Groin HowcastGuide 4797 Mon, 03 Dec 2007 16:57:13 -0800 5 chriscomfort ]]> 88 http://media.howcast.com/system/videos/0/63/63.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, pain, groin Sports & Fitness Exercise Stretching 0 http://img.howcast.com/system/thumbnails/63/Health.How_to_Stretch_Your_Groin_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/63-How-To-Stretch-Your-Groin