What I Love Wednesday

Oh hey. Don't mind me, creepin' on in. I know it's been a long time since I've posted absolutely anything (or logged in even; don't judge). It's not that I've been avoiding this quiet space in the Interwebz corner... I just lost my motivation for a while there.

I haven't felt like I had anything interesting or special to say, so I've been shying away from saying anything at all.

Sorry about that!

I've been pondering ways to freshen up this blog and post things that are more interesting, to you and to me! I'm still trying to nail that all down, but in the meantime, I thought I'd share some good ol' fashioned love, since it is a Wednesday after all. Cheers!


1. Are you an emotional eater? I have definitely struggled with this myself, so I promise you're not alone!

2. If you are a runner and have not been practicing yoga, I highly recommend starting. It has significantly changed my abilities to run! Here's a great, short, beginning video to start you off!

3. It's easy to forget how to be a good friend. Tiny Buddha is here to help!

4. Oh my goodness, this is way too fun!! Nostalgia galore!

5. This post goes hand in hand with the idea that happiness is not a goal, but a state of being.

6. If you haven't heard The Fratellis' new song, I invite you to listen. Love it!

7. Because Harry Potter is awesome, and this is hilariously on point.

8. I could probably eat these all day long!

9. Finding Home.

10. Just to leave you with a pleasing sight, here's a picture I took on the way to Seward, Alaska.

How to Run in the Winter

I love running.

It used to be something I hated with a passion. I would dread the laps we had to do in gym and I had nightmares about finishing last in Track, but somewhere along the way, that changed. I've always struggled with exercise-induced asthma, which kept me from doing so many activities -- I let it dictate what I could or couldn't do. Just over two years ago, though, I decided I didn't want to let my asthma rule me, so I (very slowly!) taught myself to get over it.

My knowledge of breath, which I'd learned through yoga, played a huge role. Essentially, I started by walking a lot, slowly increasing my pace and distance until I felt like I might be able to run. Then I would jog for a block, walk for a block, jog a block, walk a block, and so on -- the whole time, I made sure I was taking slow, deep breaths instead of fast, shallow ones. I could tell if I was pushing myself too hard, because I'd have to stop and catch my breath before I had an asthma attack. What I eventually found was that, through the long process of teaching myself how to breathe and how to run, I fell in love with it! The sunshine, the wind on my face, the smell of the air, the way my legs stretch and pull, the pounding of my feet against the ground, the way it makes me feel like I'm flying... I love all of it! I've found that running gave me back control of my own body. Instead of being a victim who "couldn't" do things, I now know that I can do anything! Running has set me free.

Now... naturally, moving to Alaska has proven to be a new challenge for my running. When we got here, it was still nice enough outside that I ran four or five days a week along my new favorite route and I enjoyed every minute of it, but now that winter has come, I've had to tackle a whole new set of obstacles I wasn't fully prepared for.

Running is important to me. I can tell when I haven't been able to run for a few days -- I get pretty restless and irritable (sorry, Husband!). As soon as "Fall" weather showed up (we're talking 40-50 degrees at the most), it didn't take long for me to figure out what I should wear in order to maximize my runs. However, when our first real snow hit and the temperatures dropped quickly (25-35 degrees or so), I was not a happy camper... I couldn't really run for about two weeks straight because the snow was so deep along my normal route that it was not even remotely fun to try and navigate.

I had no problems running in the snow when we only had a few inches on the ground -- as long as you have the right shoes to keep you from slipping, it's not really an issue -- but once we got over 6 inches of the cold, wet, powder, I had to give up on my route. I tried in vain a few times to run along it, but since it obviously wasn't shoveled, it just wasn't fun. There was snow everywhere and it was too cold to let it just hang out in my shoes and up my pants.

Needless to say, I had to do a lot of research and brainstorming to come up with a plan. There's no way I could go all winter without running at all... I would go insane, and so would everyone else around me. So, I thought I might as well compile some tips that might help my fellow runners if you live in an area that gets "real Winter." I am, by no means, a professional; I just found out through trial and error what works for me and thought I might share, in case anyone else can benefit from my experiences. Here we go!


Winter Running Tips:

1. Clothes! One of the many benefits of taking up running is that it usually doesn't require much equipment to get started. Once it gets cold out, though, it becomes a unique science to figure out what you should and shouldn't wear. The general rule of thumb is always to dress as if the actual temperature is 10 degrees warmer, since your body will heat up quickly as soon as you start moving. I still have yet to actually write out a chart for myself (it's all in my head), but I would recommend coming up with a somewhat standard outfit for every 10 degrees. That way, you can just look up the temperature, check your chart, and grab the pile of clothes you'll need. For example:

   40-50 degrees -- t-shirt, running jacket, shorts, ear band if it's windy.
   30-40 degrees -- t-shirt, running jacket, tights, shorts, ear band, beanie.
   20-30 degrees -- long-sleeved shirt, running jacket, tights, pants, ear band, beanie.
   10-20 degrees -- long-sleeved shirt, running jacket, tights, pants, neck gaiter/scarf (to cover nose and mouth), ear band, beanie, thin gloves.
    0-10 degrees -- long-sleeved shirt, running jacket, parka, tights, pants, balaclava, ear band, beanie, two pairs of gloves.
   -10-0 degrees -- long-sleeved shirt, running jacket, coat, tights, pants, balaclava, ear band, beanie, two pairs of gloves.

Of course, this is just an example from my own closet. Socks, sports bra, underwear, and shoes are things I wear no matter what the weather is, so I left them out of my lists. The coat I like to wear is lightweight but warm, and it has plenty of pockets, so if I get too hot and sweaty (like with a second pair of gloves on), I can just take something off and stick it in one of my pockets.

2. Shoes -- you should probably wear them. You don't necessarily need a fancy new pair of shoes for running in the winter, as long as you have some way to help with traction if the ground is slippery. Many people invest in chains (like these), but I went ahead and purchased a new pair of shoes, since my old ones are getting pretty worn anyway. I'm a big fan of Saucony, so I stuck with a brand of winter-specific shoes that I absolutely love: these! Not only do they have excellent traction on snow and ice, but they have an extra layer of protection that keeps moisture out. They're a little heavier than regular running shoes, so that took some getting used to, but I've never slipped once and my feet have never gotten wet while wearing them. I highly recommend them if you live in an area with lots of snow and ice.

3. Check the weather. I always double- and triple-check the weather before I head outside. Many websites and apps will vary greatly between one another. I've seen up to 10 degrees difference between two sources! When we're talking about dressing for cold weather, 24 and 34 are two very different numbers! It's also nice to know whether you should put some goggles on if it's going to be snowing like crazy during your run. Along the same lines, it's a good idea to be aware of road conditions if you plan on running on the pavement -- don't run on the street if the roads are "Black." Even with a good pair of shoes or trusty chains, there's still a good chance you'll slip and fall, which would be very bad.

4. Take your phone with you! Luckily, I haven't had to use mine in an emergency, but you never know what can happen when you venture out in adverse conditions. Whether you fall and hurt yourself, or you run into a moose on the trail (really!), it's never a bad idea to have a way to call for help if you need it. This is also where the coat with many pockets comes in handy: plenty of room to keep my phone just in case!

5. Stay in your neighborhood. In my case, the route I usually take is covered in almost two feet of snow right now, so it's simply a matter of convenience to stay by the house during an outside run, since the snow on the roads is packed down so tightly that it's pretty easy to run on. But generally speaking, when you're running in temperatures that are below freezing, being able to quickly get back home in the case of an injury or if you get too cold, is very important. The street we live on is a giant loop, which makes it pretty easy to just run laps whenever I feel like it. I've figured out that one loop is half a mile, so I like being able to stay close to home and still keep track of my mileage at the same time.

6. Watch your extremities. Running in negative temperatures is not ideal, I won't lie. Even with almost every inch of my body covered (I don't usually have something covering my eyes, unless it's snowing heavily), it still hurts to inhale. If you blink too slowly, your eyelashes freeze together and you have to warm them up with your hands before you can see again. The biggest issue I've had to deal with, however, is keeping my hands from freezing. I've finally found the perfect combination of gloves/mittens in our house that do the job well, but the first few runs I went on in -10 degrees were not enjoyable -- after only half a mile, my fingers would start to hurt and I'd have to wiggle them all around and ball my hands into fists (while holding dog leashes at the same time). I didn't start freaking out until my fingertips would start to go numb, at which point I'd just run back home as quickly as possible and hold them under warm water until they thawed. I am horribly afraid of getting frostbite, for whatever reason, so ever since I started experiencing the numbness in my hands during runs, I tend to go a little overboard with gloves and mittens. Frostbite is very serious, especially when it's so cold you can't even see your breath, and it is definitely important to make sure it doesn't happen to you! Wearing a balaclava or neck gaiter over your nose and mouth will help immensely, as will making sure your ears are completely covered as well. The biggest issue with your hands in negative temperatures is to make sure you don't touch any metal (like your keys or doorknob!) without having at least one pair of gloves on. So far, I've been lucky enough not to experience contact frostbite, but I hope that doesn't change any time soon.

7. Don't stay out too long. The experts say you shouldn't stay out in extremely cold weather for longer than 30 minutes, so plan your runs accordingly. This is also where staying close to home comes in handy -- when you're done, you're done. There's no need to push yourself when it's cold out. If you hit that 30-minute mark, it's time to go back inside. Because it's cold out, it's easy to forget that you still need to rehydrate after your run; drink lots of water! The other thing to remember is to wear clothes that keep sweat away from your body (try to avoid cotton and wool). If you sweat a ton while you're running, it's harder for your body to keep itself warm, so not only do you have to be aware of dehydration, but hypothermia as well. When I run outside, I don't typically stay out any longer than 20 minutes. I also try to time my runs so that I'm out when it's the warmest part of the day. Since we are losing daylight very quickly here, I think it's important to take advantage of what little sun we do get.

8. If all else fails, run indoors. We had two days in a row last week where the temperature dropped to the -30s. Just walking outside was painful, so there was no way I was about to run when it was so cold out. That's when my new treadmill comes in handy! Although I definitely prefer running outside, sometimes you just have to settle for what will be safer and more beneficial to your body. Treadmill training is much less exciting, but at least you know you'll get a consistent run in without worrying about freezing or slipping on ice. If you're curious, the treadmill I got (and love!) is the Gold's Gym Trainer 410. It's relatively quiet and it fits nicely in the living room for now, so I can distract myself by watching TV while I run. If you don't have a treadmill or don't want to fork out the cash to get one (the one I got was a display model -- super cheap!), check out your local gym. (Just FYI: if you have a military ID, you can use the gym on post for free!)


I hope these tips have helped shed some light on running in the winter. It's a unique beast to conquer, that's for sure! If there's anything I've left out or if you have any questions at all, please feel free to leave a comment. I don't have all the answers, but it's pretty fun to explore the possibilities of cold weather training!

What do you think? Do you have any helpful tricks for running in the snow? Are there any Spring races you're getting pumped for? 

30 Days of Yoga + My First Run in a Month

In lieu of a "What I Love Wednesdays" post this week, I wanted to tell you about something else instead: 30-Day Challenges!

Have you ever done a 30-day Challenge? If you don't know, it's essentially exactly what it sounds like -- you vow to do something (or not do something) for 30 days straight. The cool thing about it is that usually after 30 days, it becomes a habit. Thus, I think it's important to choose something that challenges you to be a better person or live a healthier lifestyle.

Let me back up a bit...

For the past month or so, I've been struggling with ITBS (Iliotibial band syndrome) in my left knee, which has pretty much kept me out of commission, running-wise. ITBS is a very common problem among runners, but that doesn't make it any less frustrating. What's so irritating is the fact that it won't show up until I get to about 1.5-2 miles, at which point it quickly escalates from a dull ache in my knee to a stabbing pain that causes me to walk back home. If I try to push myself to run through the pain, then I end up hobbling around for the rest of the day, even when just walking or shuffling through the house. If I listen to my body and stop as soon as my knee starts to hurt, then it doesn't usually bother me when I'm not actually running on it.

I knew a big factor that was playing into my ITBS was my shoes. It was time to retire my old, worn-out New Balances, so I did a lot of research and wound up buying a pair of Saucony ProGrid Ride 3s. These beauties:

I am so glad I decided to get these shoes! (By the way, I am in no way obligated to promote these shoes and am not affiliated with Saucony at all. I just love 'em.) I took them out on my inaugural run a few days ago, after not having ran at all for a little over a month. The shoes hugged my feet like pillows! They were super comfortable, and the way they're made forces you to run with great form. My ankle, that was badly sprained back in May and still gives me some trouble, didn't hurt even a tiny bit! It was awesome. My legs were a little sore and I could definitely tell it'd been a while since I'd ran last, but everything seemed to be working superbly.

But then mile 2 rolled around and my knee started acting up again. It didn't hurt nearly as bad as it had been before, so I tried to push through and make it at least another half a mile. I ended up going about 1/4 of a mile farther before I had to stop and walk the rest of the way home. I was so incredibly frustrated. I thought for sure my shoes would fix the problem.

It wasn't all bad, though. Because the shoes do such a great job of supporting my feet and making me run with fantastic form, it became very apparent very quickly that I was putting more weight on my right side than my left, and my body was a little imbalanced. I could also very easily feel that my left IT band was tighter than my right, which would obviously explain the ITBS. I read as many articles as I could over the next few days, trying to figure out how to fix this problem so I could actually run again, when it hit me. The most obvious answer to me was to do yoga. What better way to increase my flexibility and alignment than to start a consistent yoga practice?

This brings me to the 30-day Challenge idea I had. For 30 days, I am pledging to do at least 15 minutes of yoga every single day. I am choosing to make this a priority for myself so that I can get back to enjoying one of my favorite cardio options.

Is anyone else interested in joining me on this journey? There are many benefits to practicing yoga regularly! Not only does it increase your flexibility, strengthen your body, and tone your muscles (even ones you wouldn't normally use), it also helps center your energy, calm your mind, heal your body of common illnesses like colds and sinus infections, regulate your digestive tract, align your skeleton, and increase your lung capacity.

I have three really fantastic websites that offer free yoga videos, so we can do it in the comfort of our homes, without having to pay to attend classes. This is also a great option if you don't have more than 15 minutes to spare each day, seeing as there are several videos you can choose from that are only that long (there are also videos that go up to 60 and even 90 minutes in length, if you really want to challenge yourself). You can also choose sequences that target specific areas in your body, mind, or soul; yesterday's yoga for me was a Hip Opening sequence, for example.

One last note: please don't be afraid to do this if you've never tried yoga before! There are so many videos on these sites that are specifically for beginners, and you can always always always modify the poses so they're easier for you. Seriously. Anyone can do yoga. And if you don't have a mat, just do it on the carpet or rug, or lay a towel or blanket down to cushion your joints. The sites you should use are: My Yoga Online, Yoga Journal, and Yoga Yak. There are plenty of other free yoga options out there if you check out Google, but these three are a really terrific starting point.

I am so excited about this challenge! I considered actually turning it into a giveaway contest to get other people ramped up about yoga as well, but I'm not sure how to actually make it a competition, so for now, I'll just be excited and hope you are too. Let's do this!

How to Start Running (from an Asthmatic Non-Runner)

As you may or may not know, I decided this summer to begin a journey to a healthy lifestyle. I realize there are many methods to follow, but the one I chose was fairly simple: diet and exercise.

As far as the diet goes, I stopped eating meat in August. I had gone vegetarian a few years ago, but it only lasted 6 months, because I didn't really know what I was doing and was really only curious about it, instead of actually having a reason to give up meat. This time around, I am absolutely loving it! I have really enjoyed exploring so many easy, delicious recipes that are nutritious and healthy, and that end up making me feel full and satisfied (as opposed to bloated and lethargic, as my eating meat had made me feel). I am, however, in no way trying to sell vegetarianism as a lifestyle change for everyone. Everyone's body is different, and that's fine and beautiful. I just know this has worked for me. :)

However, that's not really the reason I wanted to write this post. The other aspect of my health that I wanted to explore was exercise, and especially that of the aerobic, cardiovascular variety. Getting your heart rate up is one of the best ways to not only burn calories, but clean up your blood vessels and improve digestion. The issue for me was that I have been plagued with what is known as "exercise-induced asthma" since 7th grade or so. I couldn't run, bike, or jump on the trampoline, to say the least, without feeling like my lungs were exploding in my chest. Every breath hurt. Horribly.

That being said, I was determined (and still am) to overcome my asthma, because I've felt for a long time that most physical ailments can be "cured" with a little motivation and understanding of the human body, as opposed to a reliance on medicine. I did a lot of research about exercising with asthma, as well as applying my knowledge of yoga, which led me to such a simple solution: breath. Basically, if you know how to breathe efficiently, you can do just about anything, especially if you never thought you would be able to.

That long introduction was my way of building up a list I've compiled of how to start running when you've never considered yourself capable of doing so, whether it be because of your weight, your asthma, your legs, or any other physical setbacks. When I started out this summer, all I could do was walk 1.5 miles in 45 minutes, and I would feel winded and fatigued. Now, I can run 3 miles in 35 minutes and not feel sore the next day -- and this is just the beginning! Trust me...

If I can do it, you can. Seriously.


How to Start Running (from an Asthmatic Non-Runner)
Disclaimer: I am, by no means, a professional runner or a doctor of any sort. The following list is simply a collection of my own experiences and advice. Talk to your doctor if you're anxious, for any reason, about starting a running routine.

1. Let's talk gear. If you've ever googled "running gear," you've undoubtedly come across lengthy descriptions of expensive equipment, ranging anywhere from pricey pedometers to full-body reflective jumpsuits and self-oxygenating springboard shoes. You know what? I am here to tell you that you do not need those. What you should have instead: a good pair of tennis shoes (I recommend New Balance) with an arch support and breathable material; a water bottle; socks that fit well; and a t-shirt and shorts/pants that are loose but not baggy. There you go. You don't need to drop hundreds of dollars on gear. As long as you're comfortable, you should be fine. Also, keep in mind that you'll need to add an extra, light layer if you run in the cold and/or rain. Don't overdress, though, because you will overheat. A great way to avoid overdressing is to wear what you would normally put on if the weather were 10 degrees hotter.

2. Start small. When I first started trying to run, I was mostly just walking, with a few spurts of jogging mixed in. And when I did jog, it was usually for about 1/8 of a mile, if that. It's easy to get frustrated and overambitious, wanting to take off on a 5-mile run immediately, but if you do that without building up to it first, you will not make it very far and you will probably feel too discouraged to try again. I know, because I tried doing that. When I could only run about a block before my whole body just gave up, I waited about a week before I even attempted to go out again. If you make small goals, you are much more likely to meet them, which in turn makes you much more likely to do it again the next day.

3. Focus on smaller goals. Going along with the previous point, it's important not to dwell on a big goal like wanting to lose 50 pounds, for example. If you're preoccupied with the 50 pounds you "have" to lose, then accomplishing something small like losing one pound in a week will feel like failure. The best way to motivate yourself is push yourself just a tiny bit farther each week. If, by the end of the first week, you make it half a mile in half an hour, then your next goal could be making it 3/4 of a mile in the same time. This is so much more effective, because as soon as you reach that seemingly small goal, it's so much easier and more encouraging to make it to your next goal. It's also a lot easier to see progress in yourself.

4. Push yourself. I have found that, if I'm out on a walk/run, as soon as I stop running, it's really hard for me to start up again. What I mean is: if I plan on going on a 2-mile run, for example, and I start running after a quarter of a mile, if I stop and start walking, it's so much harder to start running again. Keeping that in mind, this is what works for me to push myself just hard enough:
- Keep in mind that, after about 3-5 minutes of running, your body will start to protest. This is good pain. It means you're working your muscles instead of running on adrenaline. If you can push yourself just a couple minutes longer, your body will relax and the running becomes easier. You'll actually reach a point, eventually, where you'll feel like you can't stop running!
- Find small goals to run to in order to motivate yourself. Instead of focusing on the end of the street, which is a daunting half a mile away, find a tree a couple feet in front of you to focus on. Tell yourself, "If I can make it to that tree, then I can start walking." More often than not, you'll reach the tree and find that you can still keep going, at which point, look ahead and find the next tree to run to, and then the next, and the next, and so on. Telephone poles, fence posts, houses, and parked cars work really well for this too.
- Keep your eyes on the ground a couple strides in front of you. If you look straight ahead, chances are you'll feel like you have a really long way to go. Keeping your focus just a little way ahead of you keeps you from tripping, first of all, but also tricks your mind into thinking you only have a little farther to go. This goes along the same lines as finding small goals to run to.

5. Know the difference between good pain and bad pain. It will inevitably take you a few times before you're really able to read the signals your body is sending you. Once you realize what kind of pain you should push through and when you should stop, you will become much more productive and more easily motivated. My general rule is: if it makes me change the way I'm breathing, it means I need to stop. Here are a few helpful examples of good vs bad pain:
- Shin splints: These suckers are awful. Basically, shin splints are referred to as any pain in your shins while running. I have noticed that I only get shin splints if I don't stretch enough before I run and if I haven't been drinking enough water. I would not classify this is "bad pain," per se, because it won't damage your legs if you keep running, but generally speaking, as soon as you notice the pain, you don't usually want to keep running. In this case, it's okay to just walk.
- Leg aches: 9 times out of 10, if your quads, hamstrings, or calves start to ache and burn a bit, it's good pain. Run through it. It simply means you're making teeny tiny tears in your muscles (which is what happens when you work them), in order to make them grow and get stronger. If the pain becomes too bad, slow your pace and shorten your stride, or start walking instead.
- Side stitches: As soon as you feel a sharp, stabbing cramp in your side or abdomen, STOP running. This is bad pain. If you try to ignore a side stitch and keep running, it will get worse and it will last a long time. The reason you get side stitches is because you're not drinking enough water. I can't tell you enough how important it is to stay hydrated. Most aches and pains (including headaches!) can be fixed by drinking water.
- Lung pain: There are two different types of lung pain, in my opinion. The first, good kind is when your lungs just start to ache a little bit because you've been working hard. If you can still breathe normally, you're good. The other kind of lung pain is not so good -- if you're having to take shorter, more shallow breaths, and especially if you notice a lot of mucus build-up in your throat, you need to slow down to a walk. This usually happens to me right before an asthma attack, so I've gotten pretty good at recognizing this kind of pain. If you don't stop, your lungs will become fatigued and it will be much harder for you to catch your breath.
- Foot pain: Any kind of foot pain is bad, I've come to find. If your toes go numb, your shoes are too tight. If your arches hurt, you don't have enough arch support in your shoes (this can be remedied by getting inserts that keep your arches supported). If your heels hurt, your balance is too far back -- you should be stepping closer to the balls of your feet. If you get cramps in your feet, you didn't stretch enough and/or you need to drink more water.
- Back pain: This is a pretty rare pain, I've noticed, but it does happen on occasion. If you do start to experience any back pain, it's typically because your running form is not right. If it's upper back pain, your shoulders are too tense. If it's lower back pain, you're either leaning too far forwards or too far backwards. I'd say this is "medium pain," because you can still keep going, but if you don't change your posture, it will start to hurt a lot worse.

6. Drink water. Have I said this enough yet? Drink more water! Drink water before you go, bring a bottle with you and drink water while you walk/run, and drink water when you get back. I've noticed that, if I start to get tired and achy halfway through my run, just taking a few sips of water makes me feel instantly better. Staying hydrated is probably the most important point on this list. It should probably be number one...

7. Stretch before you go. One of the biggest mistakes you can make, especially when you're just starting out, is to overestimate yourself and start running without stretching your muscles first. This is the quickest way to pain. To make sure your muscles are warmed up, I've found a simple way to test my body before I leave: start by standing up, then slowly bend forward at the waist. Grasp your ankles with your hands, or if you're flexible, wrap your arms around your legs and hug them to your chest. If this hurts or you can't make it all the way to your ankles, you're not done stretching.

8. Go slowly and correctly. You don't have to be a speed racer to get your heart rate up. As long as you keep a consistent pace, even if you're barely jogging, you're burning calories and working your muscles. It's also important not to overdo your stride, as well. If your legs are too far apart whenever you step, you'll be working too hard to last very long. Keep it simple. You should also be aware of your form, because if you're running with bad posture, you're being counterproductive to your muscles. Here is a great link all about running with good form.

9. Just do it. There are plenty of mornings when I will wake up and not want to run. Whether it's because I'm a little sore from the day before, or because it's raining outside and I feel like being lazy, I can't even count how many times I haven't felt like exercising. However, if I make myself do it anyway, I always feel 100 times better afterwards. This is especially pertinent now that it's starting to cool off outside and the weather can act as a legitimate excuse to stay indoors. Don't let it discourage you. You can still easily run in rain, snow, and wind. Just make sure you dress appropriately. If it's raining, wear a brimmed hat to keep the water off your face, shorten your stride so you don't slip and fall, and avoid running through puddles, since it's a lot easier (and more comfortable) to run with dry socks and shoes. If it's snowing, follow the same guidelines for rain, but make sure you dress warm enough -- your face, ears, and hands are areas that will need protection, in particular. If it's windy outside, make sure you use chapstick to avoid drying your skin out, and consider wearing a hat to help shield your face. One weather exception, however, that you should be wary of is ice. If you see any ice ahead of you, or you know there's a black ice warning in your area, avoid running there! Consider exercising indoors for that day or focus on strength training instead. Better safe than sorry.

10. Breathe. As I mentioned previously, your breath is one of the most important factors when you start exercising. You will undoubtedly read many opposing tips on this subject, ranging from quick, shallow breaths, to only breathing through your nose, and so on. However, I'd like to share what works for me. In yoga, slow, deep breathing fills up your lungs and improves circulation, as well as providing plenty of oxygen to your working muscles. This is the same method I use when I run. By breathing into my belly, through both my nose and mouth, I am able to keep my body from getting tense, while providing oxygen to the muscles that are working so hard. If I notice that I have to start taking shallow breaths, or my breath rate increases considerably, I know I'm doing something wrong. My breathing is my grounding force and my gauge. This is how I avoid asthma attacks, muscle cramps, fatigue, and tension. Just breathe.

If you made it this far in the post, good job! I hope my thoughts and experiences have helped motivate you to start your own journey. It's never too late and it's never too hard. If I can do it, you can!

What exercise methods or tips do you have for beginners?