ProLine Sports, Nutrition Blog

The Road to Paris 2024: U.S. Olympians Prioritizing Mental Health for Peak Performance

As the world's elite athletes set their sights on the 2024 Paris Olympics, a new wave of prioritization is sweeping through the ranks of American competitors. This time, the focus isn't solely on physical training and medal counts but on an often-overlooked aspect of athletic excellence: mental health.

For too long, the mental well-being of Olympians has taken a backseat to their physical prowess, with the pressure to perform and the weight of expectations casting a heavy burden on these remarkable individuals. However, as the conversation around mental health continues to gain momentum globally, the U.S. Olympic Committee (USOC) and its governing bodies have recognized the critical importance of addressing this crucial aspect of athlete development.

"Mental health is just as important as physical health when it comes to achieving peak performance," said Sarah Hirshland, CEO of the USOC. "We've seen far too many instances where the immense pressure and scrutiny faced by our athletes have taken a toll on their mental well-being, sometimes with devastating consequences."

The decision to prioritize mental health support for American Olympians ahead of Paris 2024 stems from a growing body of research highlighting the unique challenges faced by elite athletes. From the intense training regimens and the constant pressure to perform at the highest level to the public scrutiny and the fear of failure, these individuals often find themselves navigating a minefield of psychological stressors.

"The road to the Olympics is paved with sacrifices, setbacks, and immense emotional challenges," explained Dr. Jessica Henderson, a sports psychologist working with the USOC. "Without proper support and coping mechanisms, these athletes are at risk of experiencing burnout, anxiety, depression, and other mental health issues that can not only derail their athletic careers but also have long-lasting impacts on their overall well-being."

To address this pressing concern, the USOC has implemented a comprehensive mental health program that encompasses a multifaceted approach. From providing athletes with access to licensed counselors and therapists who specialize in sports psychology to offering mindfulness and stress-management workshops, the aim is to equip these remarkable individuals with the tools they need to navigate the intense pressures of their chosen paths.

"We want our athletes to know that seeking mental health support is a sign of strength, not weakness," said Dr. Henderson. "By normalizing these conversations and creating a safe, judgment-free environment, we hope to break down the stigma surrounding mental health and empower our Olympians to prioritize their overall well-being."

In addition to professional counseling and wellness initiatives, the USOC is also focusing on fostering a culture of open dialogue and peer support within its athletic community. By encouraging athletes to share their experiences and connect with one another, they hope to create a network of understanding and empathy, where no one feels alone in their struggles.

"It's incredibly powerful to hear from fellow athletes who have navigated similar challenges," said Simone Biles, the celebrated gymnast and mental health advocate. "When we open up and share our stories, it not only helps us process our own experiences but also inspires others to seek the support they need."

The USOC's commitment to mental health extends beyond the immediate lead-up to Paris 2024. By implementing long-term strategies and establishing a robust support system, they aim to create a lasting legacy of prioritizing the holistic well-being of American athletes.

"Our goal is to ensure that the next generation of Olympians grows up in an environment where mental health is not only acknowledged but actively supported and nurtured," said Hirshland. "We want our athletes to know that their mental well-being is just as valued as their physical achievements."

As the countdown to Paris 2024 continues, the U.S. Olympic team is setting a powerful example for athletes around the world. By acknowledging the immense psychological demands of their pursuits and proactively addressing mental health challenges, they are paving the way for a more balanced and sustainable approach to athletic excellence.

"At the end of the day, we're not just training athletes; we're nurturing human beings," said Dr. Henderson. "By prioritizing mental health, we're not only giving our Olympians the best chance to succeed on the world stage but also equipping them with the tools they need to thrive long after the Games have ended."

In the quest for Olympic glory, the road to Paris 2024 is not just about physical prowess but also about cultivating resilience, fostering emotional well-being, and empowering athletes to embrace their full potential – both on and off the field of play.

Salt Bae's Ultimate Courtship Chew: Saltstick Fastchews

Listen up sweaty Sisters (and huffing Bros), because I've got a steamy hot take that's going to make you thirstier than a basement-dwelling gamer at a rave: Saltstick Fastchews are the new love language, and we're all fluent in salty.

These magical electrolyte masticators aren't just fuel for your muscles - they're pure romance concentrated into compact, easy-to-chomp tablets. Think of them as edible love letters that whisper sweet nothings to your sodium levels while keeping your calves from turning into acid-saturated Baseball Houdini's mid-stride.

For those checking their privilege at the door, Saltstick Fastchews are portable electrolyte replacement chews designed to rapidly reload nutrients that get flushed away faster than CEOs ethics when you're deep in the throes of a sweat-drought. We're talking zinc, magnesium, and most importantly - sodium: the Idris Elba of minerals that every hard body craves.

You might be thinking "Great, just what I need - another grainy powder to gum up my shaker bottle and make my protein farts smell like a blasted Chernobyl reactor." But Fastchews are an entirely different breed of supplement. These petite pellets may look unassuming, but pop a few of those strawberry-lemon zingers and BOOM - it's like an electrolyte inferno just ignited in your esophagus.

Within minutes, you'll be a glistening Calienti thanks to Fastchews' rapid-fire replenishment formula. Cramp city? Not on these chews' watch! Muscle spasms seizing up tighter than a bodybuilder's stringers? Tell those contracted calves to chew on this. You'll be going from hot, bloated mess to glowing, hydrated goddess just like that.

And let's take a moment to appreciate the real MVP ingredient - SALT. Not just any salt, but the premium stuff lovingly extracted from subterranean time-capsules and rain-forests for maximum mineral masterpiece theatrics. Saltstick's sodium chloride is the MJ of electrolytes - you're basically doing the "Moonwalk" of hydration with every morsel.

Sure, you could chase down your salty cravings with a bag of emergency room pretzel rods, but then you'd just be left thirsty, bloated and wondering why your calves are the size of MillionaireMates. FastChews, on the other hand, allow you to expertly surf the sodium waves without any of the unnecessary fillers and franken-additives.

Want concrete proof? I once spotted an elite marathon runner popping these mineral malts like a Pac Man gobbling pellets. She was FLYING and glistening like she was perpetually caught in one of those Herbal Essences hair commercials. When I asked her secret, she handed me a Fastchew and said "Hot Salt, Baby" before blowing me a kiss and disappearing like a mirage into the dry, dusty heat.

From that moment on, I was a summa cum salty convert. Now whether I'm ripping through a high intensity potty sesh or just feeling a little mineral-deficient pon de couch, I always keep a tube of Fastchews at the ready like a millennial has their JUUL. Call me thirsty, but there's just something sensual about skipping the powdery dryness and going straight for the mouthfeel.

So if you're looking to up your crampy calves' seduction game and unlock a whole new level of hydration rapture, do yourself a favor and get Saltstick Fastchew'd. Your body will be begging for more after just one salty lick of that mineral goodness. And if that doesn't convince you, just look at Salt Bae himself - the man is perpetually glistening, and you know he'd swipe right on these Fastchews in a heartbeat.

Love the Pain. Slap on PAINCAKES

PAINCAKES™ adhere and mold to skin for a hands-free cold therapy experience, revolutionizing the way cold therapy is applied to post-workout aches, pains. Patented Stick & Stay Technology™ delivers targeted relief from post-workout soreness. 

Cryotherapy is used by physical therapists, occupational therapists, hand therapists, athletic trainers, other rehabilitation professionals, as well as patients at home to reduce swelling and relieve pain without medication. When injuries occur, swelling sometimes follows. One of the best ways to both prevent swelling from happening and stop swelling already occurring is by the application of cold to the site of the injury. The use of cold material causes the blood vessels to constrict, allowing less blood to escape, and thus lessening the effect of swelling. Instead of using plastic bags full of ice water, consider the benefits of a high quality cold pack. The cold packs don't leak, they don't sweat, and they are usable over and over. Also, they apply an even level of cold without the discomfort that comes from ice cubes. PAINCAKES are both more comfortable and more effective at swelling prevention and treatment than traditional methods. Whenever pain and inflammation strikes, be sure to have your PAINCAKE ready to help control the pain and take the swelling away.  #PAINCAKES

Re-usable PAINCAKES are an effective cold therapy tool. Pliable and soft, and available in various colors, cold packs are durable and economic.  PAINCAKES™ is the world's first, patented, cold therapy pack that STICKS and has been featured in an exclusive limited-time Zulily event. PAINCAKES are reusable cold packs that stick and stay anywhere on the body. Available from ProLine Sports Nutrition and ships for free.

The Top 10 Supplements to Help You Get Through Winter

No matter how healthy you are or how strong your body, the winter months can take their toll. Viruses linger in the air, ready to pounce on even the strongest athlete. This can leave you feeling too drained and sick to keep up your regular workout routine. But there is a way to remain healthy all winter long! All you need is the right supplements. 

Must-Have Supplements for Winter

You can keep your body strong and ward off any bugs making the rounds by incorporating supplements into your winter diet. Here's a list of 10 supplements that can keep  you going strong this winter: 

1. Vitamin D. This prohormone helps to regulate every system in the body. Unfortunately, most of us fail to get enough naturally, so using a supplement is a must to keeping your entire body working in sync.
2. Rhodiola Roseo. Taking 300-700 mg every morning can help lower your stress levels and keep your body from succumbing to illness.  
3. Reishi. Taking just 3 mg per day has been shown to decrease illness in athletes by as much as 20 percent. This is a wonderful immune boosting supplement since it works to trick the immune system into thinking you are getting sick when you aren’t, which heightens the immune system and makes it more alert to invaders that could make you sick.
4. Andrographis Paniculata. A potent immune boosting herb, it has been shown to wipe out a cold within a day or two. By boosting the immune system’s white blood cells, it offers added protection against wintertime bugs.
5. Melatonin. Changes in daylight can affect your sleep, which can affect the way you feel. Taking 3 mg about a half hour before bed can help induce a calm sleep that will make you feel fresh and energized in the morning.
   
6. Lemon Balm. The more stressed you are, the more likely you are to get sick. Lemon Balm is a  great calming supplement, used to ease irritability, stress and agitation caused by holiday stresses and winter mood fluctuations.
7. L-Tyrosine. A great energy booster, this basic supplement helps stop the depletion of energy hormones like dopamine and adrenaline, which you need to keep your workouts strong despite the cold weather and the effects it may have on how you feel.
8. Theanine. Taking 100-200 mg of theanine every day can help sharpen your focus and help you keep up with your normal workout routines despite changes winter brings.
9. ZMA. Used to help repair and build new muscles while you sleep, ZMA is jam packed with zinc, magnesium and aspartate, which are all known for their cell rebuilding properties.
10. Vitamin C. Known for its immune boosting properties, Vitamin C is a must-have supplement to ward off wintertime sniffles.

Stock Up on Supplements 

Warding off cold weather viruses isn’t always easy. Even the healthiest athletes can succumb to the common cold or flu. Keeping your immune system strong enough to fight off attacks from these bugs requires adding a few extra supplements to your daily health routine. Depending on your lifestyle and risk factors, using a few of the ones listed above can help you avoid winter health problems and keep your workout routine on track despite any flu epidemics you may face at home, or at work.  

To find the absolute best supplements for the serious athlete, turn to ProLine Sports Nutrition, the leader in athletic supplements for the serious endurance athlete. We've got everything you need to stay healthy this winter. Swing by the store or shop online today! 

Prevent Leg Cramps While Exercising in the Summer Heat

Did you know that leg cramps become far more likely in the summer nights than during other seasons? Scientists aren't sure why – it may have to do with changes in diet, heat or exercise levels during the summer. If you've been struggling with this problem, consider making these small changes to your routine that can make a big difference!

Focus on Good Nutrition

Diet and leg cramps have an interesting relationship. There aren't any foods that are known to cause leg cramps, but cramps, in general, are often connected with low levels of potassium and magnesium. These are very important elements that our bodies need to properly control muscle movement and send nerve signals. Many people receive enough potassium and magnesium through their daily diets, especially if they eat fortified cereals. Potassium is relatively easy to come by thanks to bananas and smoothies. If you fear you may be missing out on magnesium, try adding supplements, nuts and quinoa to your diet. 

Drink Lots of Water

Dehydration creates problems throughout the human body. If muscles cannot get enough water, they develop several problems, including low energy levels and an inhibited ability to remove natural cell waste. Ultimately, dehydration is often responsible for cramps. One of the best preventative measures you can take is to simply drink a couple glasses of water before bed. Sure, you may have to get up in the middle of the night for a quick trip to the bathroom, but you won't have to worry about painful cramps.

Move Around

Suppose your leg cramps have already started, what do you do now? Instead of trying to fall back to sleep (although it may be tempting), get up and walk around. Movement is good for cramps — it helps your muscles move into a healthier state more quickly. Use your time walking around to try out some of our other remedies, like drinking some water. See if you can get your cramps to subside with a little bit of activity. Ultimately, it will do you more good than lying in bed feeling miserable.

Change Your Posture

This advice is good at all times of the day and night. If you are consistently getting leg cramps and nothing else has changed, you may be struggling with poor posture or circulation during the day. Remember to regularly get up from your chair if you have an office job, and sit properly at all times. At night, experiment with different sleeping postures to see if they can help you out. Placing a pillow between the knees is helpful for many people and may affect your cramps as well!

Soak It Up

If you feel a leg cramp coming on before bed, think about a quick bath to soak your leg and relax the muscle. You can even add some Epson salts for an added boost of therapeutic accuracy. This can help stop those cramps before they even become a problem!

If you have more specific questions about nutrition and how it can affect your daily life, visit ProLine Sports Nutrition. We can walk you through some basics of nutrition and help you find the right supplements for your goals. 

How Can I Relieve Joint Pain Following an Injury?

Athletes of all kinds push themselves to the limit and find themselves stuck on bed rest due to joint pain or injury. From "overuse" injuries like tennis elbow to acute fractures and ligament tears, joint injuries stop hobbyists and professional endurance athletes alike from reaching their goals. While it's true that you can't rush the healing and resting process, there are things you can do to make sure your joint pain goes away as soon as possible without compromising your health or the strength of the joint. Work these four techniques into your recovery and you'll be back at your favorite activity in no time.

Immediate Care

How you react to the joint injury or arrival of pain in the first hours affects the entire recovery time. For example, using a cold pack on a sudden sprain or strain can bring down swelling and reduce pain within 20 minutes. Waiting weeks to see a sports injury specialist about a traumatic injury only further complicates the damage, making it harder to heal and prolonging your recovery. Even if you fear the need for surgery or something similar, it's better to address the injury immediately rather than allowing partial scar tissue to form while you're still in pain.

Physical Therapy

Once the worst of the injury has healed, going in for routine physical therapy appointments is one of the best ways to prevent muscle atrophy and conditioning loss. This is essential for endurance athletes, but it's useful for anyone spending time in a cast or sling. The physical therapist will also teach you the limits of your joints and how to adjust your posture, movements or stances during activities to prevent a re-injury. If the injury has a permanent effect on your performance, the therapist will help you find ways to work around the limitation without putting stress on the joints.

Rest

Nothing compares to the restorative power of rest. For a serious joint injury, this may mean spending weeks in bed to immobilize the joint or at least wearing a restrictive sling that makes it hard to get dressed or prepare food. Getting help from a family member or hiring a caretaker can help you to stick to your doctor's recommendations for rest, speeding up recovery.

Supplements and Dietary Improvements

Sometimes joints give out in the middle of race or game because they're not being supported with the right nutrients, minerals and compounds. Taking an inventory of your diet can help you pinpoint what's missing. For example, a lack of Vitamin D3, Calcium, Omega 3s or Selenium can all lead to weak or painful joints. Blood work will confirm your suspicions and allow you to pick the perfect supplements for restoring your health. Of course, many supplements and vitamins are best absorbed when you have specific combinations or dietary additions like healthy fats. If you're not sure where to start with supplements, visit us at ProLine Sports Nutrition!

The 2016 Chicago Marathon: How to Prep the Smart Way

Do you have your eye on the 2016 Chicago Marathon? It's a fun event, especially if you do it with friends, but you need to prepare carefully. We've got just the ideas to help you get started and stay prepared for the big day!

Choose Your Gear Carefully

It's going to be busy out there: Restrict yourself to one easy-to-carry bag — a day pack that you can strap to your back is often one of the best choices, or a gym bag that you can entrust to friends who will be at a certain point along the route. While there are some free supplies, it's best to stock up with everything that you need — that includes water and food, of course, but also a couple changes of clothes (you never know when you might need them), basic first aid materials, important medications, etc. Pack it together and get ready to go!

Check Out Registration Requirements

The Expo center usually has space devoted to the marathon where you can pick up important items like your race number and so on. Schedule some time to go here first and maybe some extra time to check out the many booths and other attractions there.

Eat and Drink Regularly

As you can probably guess, we don't mean "three times a day" here. Your body needs consistent, regular access to nutrition and water to fuel up for the marathon. The day of the event, eat regular, high-energy snacks made for running and avoid getting even a little bit dehydrated.

Save Your Energy for the Back Half

The Chicago marathon is infamous for being very, very easy for the first half. The streets are even, there's a lot of energy in the air and it's really easy to start sprinting. However, it's this first half where you have to be particularly careful to take it slower and conserve your energy because the last half is significantly more challenging. Store up your enthusiasm and remember one of the most important rules of marathons: Pace yourself.

Run With Friends Ahead of the Race 

There are a couple reasons to do this. First, friends are a great encouragement and getting healthier together is an awesome goal. Second, the Chicago marathon tends to be pretty crowded, and you need the experience of running with other people to avoid accidents, tripping and other issues that may crop up if you only run solo.

Read a Guide on What to Expect

There are many different guides for runners and spectators on the route, telling you what the race passes by and what to expect. Review these beforehand so you know what you're getting into and where to go if there's ever a problem. Keep a guide map handy on your person if you've never traveled this route before.

Join a Training Program

There are plenty of training program options for getting ready for the Chicago marathon! Take advantage of some of them to help train with others and get a reliable schedule for your performance. This is often more effective than training on your own.

If you want to prepare like a professional, take a look at some of the products offered by ProLine Sports Nutrition and how they can help runners when they need energy the most.

Staying Hydrated is Crucial to Your Health

Hydration is essential for everyone, but it is especially important for athletes. Hydration affects your muscle growth, recovery and weight loss, so dehydration can have a significant impact on an athlete's performance. 

One of the most important sports nutrition supplements your body craves is water. Your body requires water to flush out toxins, help you feel full, absorb nutrients and to perform many different metabolic processes, several of which have an effect on muscle repair and recovery. Summer is coming, so it is especially important to be aware of not only hydration, but the other essentials an athlete needs to maintain his or her overall general health.

Warning Signs of Dehydration

Whatever type of sport you participate in, staying hydrated is critical for your health. Without the appropriate amount of water, vitamins and supplements, you can become dehydrated. Dehydration can be extremely dangerous, even life-threatening if not caught and treated immediately. Some of the warning signs of dehydration include:

• Heat cramps, which is a common condition in extremely hot weather or when doing heavy physical activity. Symptoms of heat cramps may include fatigue, excessive sweating, thirst and cramps (usually in the arms, legs or stomach). Heat cramps can usually be treated quickly by drinking water or sports nutrition drinks and resting in a cool spot.
• Heat exhaustion, which occurs if you do not react to the symptoms of heat cramps. Symptoms of heat exhaustion include dizziness, headache, nausea and muscle cramps. It can usually be treated with cool beverages, taking a cool shower and getting into an air-conditioned area.
• Heat stroke occurs when your body temperature is 104 degrees Fahrenheit or higher. Your skin will feel dry and hot to the touch. However, if your heatstroke has been brought on by strenuous exercise, your skin will feel moist. You will also feel sick to your stomach, your breathing may become rapid and shallow, skin will turn red and you will experience a throbbing headache. In severe situations, you may hallucinate, have seizures and/or have difficulty speaking.

Add Minerals

Water is good, but it is also important to drink sports nutrition drinks that contain electrolytes, such as sodium and potassium. These minerals are absorbed quicker by your intestines than pure water, so it puts the water into the blood quicker. Be careful not to overdue the salts, though, because too much in the drink will cause your intestines to dilute intestinal contents before they can be absorbed. On days that are extremely hot and humid, consider rotating beverages — drink one sports nutrition beverage for every three glass of pure water.

Consume Protein

It is important to keep in mind that following any kind of exercise there will be cellular damage, which causes an increase in the breakdown of protein. The majority of disruption in the cellular process begins to be repaired as soon as the stressor is removed, so as soon as the activity stops, repair begins. Consuming endurance supplements and other sources of protein during exercise will help to speed up the recovery.

Don't Forget Your Vitamins

Next to water, vitamins are one of the most important things your body needs. Oxygen radicals, a byproduct of metabolism, causes some tissue damage during exercise. However, like the cellular process, the damage begins to repair itself when exercising stops. To increase the recovery rate, it is essential that you have sufficient amounts of vitamins C and E, which help minimize free radical buildup.

It is important to keep in mind that the longer you are training, the more water you should consume for your cells to keep up with demand. When competing in extreme temperatures or high altitudes, you will need extra hydration as well as an increase in protein and vitamins.

Please contact ProLine Sports Nutrition if you need more information about proper hydration or to visit us for quality vitamins and protein supplements from our vitamin and supplements store. Right now, when you spend $50 or more in Gatorade® products you will get a free Gatorade® sideline towel. 

The Importance of Recovery in Your Fitness Routine

There is a misnomer in the health and fitness world that the secret to increasing strength and/or endurance is formulating an eccentric, state-of-the-art exercise routine. The reality is, the type of exercise a person does has virtually nothing to do with aerobic and anaerobic development.

Of much greater value is how a person exercises and how he or she recovers. Increases in aerobic or anaerobic maximums occur in direct proportion to how much damage — damage being much different than injury — to their muscles and how a person proactively encourages their body to recover. 

Effects of Exercise on Muscles

In all cases, exercise damages muscles. The only variant is the degree to which the damage occurs. The damage occurs as microscopic tears in the muscle fibers and the lining of the muscle fibers. The thicker the lining of the fibers of a muscle, the harder a person must work to generate the micro-tears in the fibers. If damage does not occur, the body is not prompted to rebuild, which means the development and strengthening of the muscles do not occur. 

Regardless of how en vogue an exercise routine or contraption, if it does not stress the muscles to the point of damage, no growth will occur. The old adage still applies — "no pain, no gain."

Muscle Fiber Rebuild

In order for muscle fibers to rebuild, the body needs two things: the right nutrition and recovery. The word "recovery" is a concept that the vast majority of people, even those in the heath and fitness industry, do not understand. But understanding recovery is far more important than choosing the right exercise plan. 

Plateaus in strength gains, the inability to move the endurance wall, chronic fatigue after exercise and loss of aerobic and anaerobic output performance are all symptoms of poor recovery techniques and methodology. 

But, recovery is not a complex concept. There are only two premises an athlete or exercise fanatic must understand: nutrition and metabolic state. 

Recovery Concepts 

Nutrition

The body requires amino acids, fats, minerals and vitamins to rebuild muscles. In addition to tearing muscle fibers, exercise also depletes the body of these building-block essentials. It is critical to provide the body with these essentials within 1/2 an hour of finishing a workout because while the body has states in which it recovers most productively (e.g. when it is not under stress) the body is always rebuilding.

Metabolic State

The most perplexing concept of the premises of recovery, corporal state is quite simple on the surface. The body only has two metabolic states: anabolic and catabolic. The anabolic state is that in which the body is working and therefore breaking down. The catabolic state is the recovery state in which it is metabolizing food and sending it through the circulatory system to repair muscles and tissue.

While there are only two metabolic states, there are degrees or phases of each. The most productive catabolic phase occurs while a person is sleeping, during REM sleep specifically. In other words, the recovery rate is at its maximum when a person has a combination of proteins, fats, minerals and vitamins in their body and they are in the REM sleep stage. 

To find out more about how nutrition and rest prompt recovery, visit ProLine Sports Nutrition! Our expert staff can guide you on your workouts and your recovery routine, as well as help you find the best vitamins and supplements to fuel your body. We're currently offering a promotion where customers can receive a free Gatorade® sideline towel when they purchase $50 or more worth of Gatorade® products. 

How to Make the Most of a Winter Run

Your body's need for proper exercise and conditioning with endurance running doesn't fade away in the winter months, so why should you give it up due to the cold? Although the cold weather can be a deterrent for some runners, the winter season is one of the best times to enjoy a run outdoors. Thanks to the cool air, less crowded paths, the right endurance supplements and plenty of great winterized running gear on the market, there's no need to take a break. With a set goal and a few tips and tricks to help you make the best out of the cold weather, your running routine doesn't have to suffer this winter. 

Know When to Run

If you're taking your run outside during a cold winter day, it's best to get your run in during daylight hours or preferably, the warmest part of the day. Take a chance to absorb some of that rare winter sunshine whenever possible to help motivate you and leave you feeling more accomplished when you finish.

Accessorize to Stay Warm 

Dressing appropriately for the outside temperature can mean the difference between a successful run and defeat. Because you'll want to be warm without sweating too much, try dressing as if it is 20 degrees warmer outside. Layer with pieces that will help block the chilly winter wind gusts like pants and tops that work to wick moisture away from your skin and use hats, headbands, gloves and tights for the extra cold days. 

Make Sure You Warm Up

Your winter warm up routine is crucial to hitting the pavement hard. Get your blood flowing indoors before heading outside by completing a few yoga poses, running up and down stairs, jumping rope or after you've completed a few household chores. With your body temperature up, heading outside won't feel as cold. 

Put Safety First  

Even when utilizing the daylight hours, there is a chance that you could start to lose visibility during your runs. Try running with a buddy or group of friends to help increase your visibility whenever possible. It is also a good idea to invest in reflective gear, as well as a headlamp or flashlight to help light your path. 

Beat the Wind

Winter winds can be brutal when walking from your car to the gym, but when you're running they can stop you in your tracks. To beat the wind and complete your run, start on the trail by running into the wind and finish with the wind at your back. With this method, the wind will be less likely to blast you once you've broken a sweat. 

Don't Miss Out This Winter

If the winter weather is simply too cold for you to get in your regular run, hit the treadmill and make it happen. For more winter exercise tips and information on our vitamin and supplements store to help properly fuel your workouts, be sure to visit ProLine Sports Nutrition online today!