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3 of 3 Premium Clicks used this month SUBSCRIBE Print + Online Subscriber Activation | Register x Forgot Password | Need an Account? e-edition | subscribe | newsletter | deals Home News Latest Stories Ashland man's killer sentenced to 25 years to life Emergency services, Feb. 21 Grace to assume school governance Two-house fire caused by towel left on stove On Track moms embark on food and garden project Crime, Courts and Emergency Services Ashland man's killer sentenced to 25 years to life Emergency services, Feb. 21 Two-house fire caused by towel left on stove Man charged with trying to lure children Two houses burning in east Medford Politics and Elections Ballots on Jackson County marijuana tax go out Friday Brown's inauguration brings hope to local lawmakers Kate Brown sworn in as Oregon's 38th governor Gov. Kitzhaber steps down, federal investigation begins Gov. Kitzhaber announces resignation Education Grace to assume school governance AHS principal up for national award Today is exclusion day for kids who don't have required vaccines A question of punishment Logos to receive a slice of Wes Howard Memorial Sports Park Environment Made in the Shade Controlled burn planned for Ashland watershed on Friday Coho salmon road trip Mt. Ashland Ski Area celebrates snow Company fined for illegally dumping asbestos in White City State News Brown says she'll preserve Oregon death penalty moratorium Tentative deal reached in West Coast port labor dispute State Senate votes to dissolve Cover Oregon Psychic gets 8 years for con of timber heir Economists project 'kicker' rebates Nation - World Obituaries Evon "Bud" Pennington Charles H. 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Mangino: Crime, intrigue and politics in Pennsylvania Voter bill secures a fundamental right Feb. 20: Letters to the editor 'Big' government is not so big after all Antionette Kerr: Let’s honor Anthony and the rights of all women Editorials Voter bill secures a fundamental right Our view: Will Brown reach out to rural Oregon? Our view: Expulsions hurt students, district, community Our View: Independent Party of Oregon faces obstacles Our View: A sad end to a historic career Letters to the Editor Feb. 20: Letters to the editor Feb. 19: Letters to the editor Letters to the editor, Feb. 18 Letters to the Editor, Feb. 17 Letters to the Editor, Feb. 16 Columns 'Big' government is not so big after all Kent Bush: Mars One is more reality television than rocket launch Male staffers take lead in Clinton run Congress rightly should engage in war debate Islamic State's atrocities demand ... what? Guest Opinions Guest Opinion: Weed killers should not be sprayed on streams, homes Guest Opinion: Understanding Wes Cooley Guest Opinion: Smokers: Quit before this happens to you Guest Opinion: Our public school system is a stew pot of clashing ingredients Guest Opinion: How long will we look the other way? Lifestyle Latest stories 'The Glass Menagerie' is polished and professional Anniversary: Hofer Trail to Charismatic Conifers The Rocks Speak: Earth's old wrinkles Dr. Murray Feingold: Does a sedentary lifestyle make you prone to disease? Food Tammy Kelly: Comfort food makes cold weather better Community blog: Citrus fruits shine in foods fresh and preserved Season Stepp: Cooking Chinese food should not intimidate you Page H. Onorato: Food items help define the South There's a whole universe of chili outside Texas Home and Garden Garden Cameos: Winter is the time to prune How to install energy-efficient windows the right way Dear Monty: Nine downsizing tips for seniors Carol Link: Prime time for pruning blueberries approaches Home Help: DIY home upkeep projects for every season Health Dr. Murray Feingold: Does a sedentary lifestyle make you prone to disease? Dr. Jeff Hersh: Breathe easy - all about lung function Health Watch: Health improvements you can make today that will pay off for a lifetime Runners’ Corner: Helpful winter running hints Today is exclusion day for kids who don't have required vaccines Hiking Biking Faith Religion briefs: Friday, Feb. 20 Religion News: Pope makes surprise shantytown visit Religion briefs: Friday, Feb. 13 RELIGION BRIEFS, Feb. 6 Religion News: Church of England consecrates first female bishop Milestones and Achievements Anniversary: Hofer New arrivals: Sunday, Feb. 8 Columnist for a Day Rogue Healthy Aging Tempo Latest stories Live Music in Local Clubs OSF kicks off its 2015 season SOU presents 'The Glass Menagerie' Third Fridays showcases local artists The music that made Paris famous Theater 'The Glass Menagerie' is polished and professional OSF kicks off its 2015 season SOU presents 'The Glass Menagerie' Le Cirque presents 'City Walk' 'Seven Brides for Seven Brothers' Music Professor Gall plays Oberon's Tavern Live Music in Local Clubs The music that made Paris famous Blues Jam at The Little Brown Jug Southern Oregon Jazz Orchestra Community Events Third Fridays showcases local artists Southern Oregon Rod and Custom Show Ashland's First Friday Art Walk showcases new exhibits by regional artists Jacksonville celebrates Chinese New Year Comedian Susan Westenhoefer pulls no punches Dining Saigon Xich Lo Vietnamese cuisine The zwickels shall flow Soo Rah Korean Cuisine Stylish shareables are the feature at Brickroom Sandwiches and burgers are hits at The Rogue Chef Tempo Videos Classifieds Jobs Autos Real Estate FEATURED » Obits Blogs TV Listings Movie Listings Oregon Outdoors Oregon Healthy Living Magazines/Special Sections Business Services NEWS NOW Get Up & Go: Saturday, Feb. 21 ... Since You Asked: Natural gas pipeline along I-5 built in 1963 ... Ashland man's killer sentenced to 25 years to life ... Get Up & Go: Saturday, Feb. 21 ... Since You Asked: Natural gas pipeline along I-5 built in 1963 ... Ashland man's killer sentenced to 25 years to life ... Runners' Corner: Helpful winter running hints By Tom Licciardello More Content Now MailTribune.com By Tom Licciardello More Content Now Posted Feb. 18, 2015 @ 6:54 am By Tom Licciardello More Content Now Posted Feb. 18, 2015 @ 6:54 am » Social News p bs:newslist StartDate="20121121" EndDate="p bs:datecalc Months="3"" DateSort="1" UseObjects="1" ObjectClass="81" Taxonomywords="2325,665" ExactTaxonomyMatch="1" Image="1" Count="4" --> Runners by nature are a hardy bunch, but blizzard conditions, roads narrowed by enormous snow banks and wind chill factors well below zero make traditional training simply impossible.  So what’s a runner to do?  Here are a few suggestions: Safety first – slippery road conditions, frostbite potential and low visibility must keep you off the roads and seeking alternatives. The most obvious is the treadmill – by now referred to as the "dreadmill." It’s boring, and the indoor air is dry, while you use a narrow band of muscles, because the surface is uniform, which also inhibits a running pace based upon how the runner feels.  But it’s still the simplest solution. Many facilities have indoor tracks.  The downside is that the track is going to be no more than 200-yards at best.  The tight turns could easily cause injury, so frequent changes in direction are helpful, as long as everyone on the track does the same.Traction control is also a key. If the visibility and temperature are reasonable for outdoor running, slippery conditions can still pose a threat.  There are two great alternatives to the everyday running footwear.  The first is the "YakTrax," a simple rubber and wire device that can be attached to any running shoe to provide a greater grip. Think chains on tires. The downside is that it changes the feel of the shoe, and some find that bothersome.  The second option has become a favorite of mine, the "Icebug," a training shoe from Sweden that features carbide tips on a very grippy sole. Think studded snow tires. Despite its robust structure, it maintains a lightweight feel.  It may be difficult to find at your local running store, but they are available online. When we get overwhelmed with deep powder conditions, the best thing is to wave the white flag, admit the snow has won and meet it on its own terms.  I never thought I’d like it, but this year I got my first pair of snowshoes, and I am having a great time.  Sure, it’s not the same as running, but it’s a great strength and endurance workout with the added bonus of a spectacularly beautiful view on those running trails you could never run in the winter. When temperature and wind bring the readings into single digits or below, frostbite is a serious issue.  Running shoes may not keep your feet warm enough, so pay attention to appropriate socks and consider toe warmer inserts.  Bare skin is the biggest risk for frostbite, so proper headgear and a facemask is a great idea.  Are you a skier?  Think about using your googles to protect your eyes. There are terrific technical quality running clothes that can be worn in layers. In very cold weather, the initial coldness at the beginning of a run is sometimes replaced with sweating as the run continues. That can be dangerous if proper clothing isn’t part of your wardrobe.  Additionally, layers can be peeled back or added as body temperature changes. Get out of dodge may be the most extreme option, but it sure is beginning to sound good, but go to where it’s warm. Maybe the Beach Boys got it right when they sang,  "Aruba, Jamaica, oh I want to take ya; Bermuda, Bahama, come on pretty mama; Key Largo, Montego, baby why don't we go." So there you have it.  That’s my full bag of winter running tricks.  The good news, my fellow New Englanders, is that we can certainly claim that we are among the toughest of all runners.  Hey, anybody can get out for a run in San Diego. Tom Licciardello is a founding member of the Merrimack Valley Striders. Licciardello has participated in 35 Boston’s and 88 marathons altogether. He may be reached at [email protected]. By Tom Licciardello More Content Now MailTribune.com By Tom Licciardello More Content Now Posted Feb. 18, 2015 @ 6:54 am » Comment or view comments /* $( document ).ready(function() { // Jquery mobile is trying to style the button and leaving a blank gry button on top of a white button $("#viafouracoms .vf-comment-controls li.vf-right").html(' Submit '); });*/ » STAY INFORMED Email NewsLetter Sign Up Today Sign up for our newsletter and have the top headlines from your community delivered right to your inbox. calendar Connect with MailTribune.com Facebook Twitter RSS Back to top Reader Services Reader Services Home Subscriptions Subscriber controls Contact us Submissions Photos Events Letters to the editor Corrections Announcements Obituaries Story ideas Since you asked Alerts Email Alerts RSS Feeds Text Alerts Advertise Media Kit Home Products and services Ad rates Advertising contacts Mail Tribune Daily Tidings The Nickel Shop Our Valley Blogs Stay Informed Email newsletter Sign Up Today Sign up for our newsletter and have the top headlines from your community delivered right to your inbox. 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