WINTER JOGS Winter brings plenty of challenges for those who want to stay in shape. The cold, dark, and ice all create problems for die-hard joggers. But the climate conditions create further, secondary challenges we don’t often think about. Be sure to keep the following factors in mind to stay safe before and after you jog. Be Visible It’s a lot darker this time of year. While you keep an eye out for ice during your jog, drivers should be keeping an eye out for you. If you start or finish your jog in dim light, be sure to wear reflective clothing. You don’t necessarily have to don the full safety vest, but at least ensure there are reflective stripes sewn into the arms and legs of your winter exercise outfit. Because these are the parts of your body that are in motion the most, they’re more likely to catch the eye of an otherwise inattentive driver. Don’t Overbundle It seems counterintuitive, but the warmer you dress for your jog, the colder and more miserable you’ll actually be. What may seem like a comfortable amount of layers at the start of a run may prove too much once you really get going. As you sweat, your excess clothes will absorb the cooling moisture, leaving you damp and freezing by the end. This can be unpleasant at best and dangerous at worst. You can get hypothermia from your own cooling sweat. Bring Water With You Speaking of sweat, it’s important to keep your fluids up in the winter. The cold, dry air dehydrates you faster than normal, so drinking water or a sports drink during your jog is essential. Many public drinking fountains are shut off during the winter, so plan on bringing your own bottle with you.
STAYING SAFE WHILE STAYING FIT Pay Attention to Your Body The cold weather can bring on aches and pains. If these occur every time you jog, don’t ignore them. Ignoring this kind of pain signal can do lasting damage to your body. Seek the opinion of a physical therapist; they can identify the source of the discomfort and help you address it.
PISTACHIO GOJI BERRY GRANOLA Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast.
INGREDIENTS
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1 cup rolled oats
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1/3 cup pistachios, chopped
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1/2 teaspoon salt
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1/4 cup coconut flakes
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1 tablespoon coconut oil
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1 teaspoon cinnamon
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3 tablespoons maple syrup
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1/3 cup goji berries
DIRECTIONS
1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook
slowly until pistachios and coconut flakes are toasted but not burned, for about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!
Recipe inspired by LoveAndLemons.com.
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