The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in. For those who don't mind a little rain, snow, sleet or below freezing temperatures and run to survive the winter, it is important to know how to protect the feet so they too, can survive the winter months.

1. Consider running in a trail shoe, even if you are not running on trails. Trail running shoes tend to protect your feet more than lighter nylon running shoes. Trail shoes also have more traction for slippery surfaces encountered during winter running.

2. Avoid cotton socks. Synthetic socks wick away moisture and help prevent blister formation and cold feet.

3. Make sure your shoes fit. Running shoes used for summer may not be an appropriate fit for winter. Many individuals will experience a small amount of swelling in their feet during the summer. This may cause a loose fit for winter, leading to heel slippage and potential blisters.

4. Pair your socks and shoes. Don't assume your heavier socks will work with your summer running shoes. Some individuals wear heavier socks during the winter and this may lead to the toes being cramped in the front of the shoe causing discomfort, numbness and sometimes jamming of the toes leading to blood under the toenails. The reverse is also true. Your summer running socks may not work with your winter or running shoes.

5. Avoid tight footwear in cold weather. Tight shoes may decrease circulation to the toes and increase the chance for nerve impingement on the top of the foot.

Read the full winter running article by Christine Dobrowolski, DPM.

Running is the last event in an Ironman

In 1974, when the San Diego Track Club held the first one in modern history, triathletes would run first, than bike, and then swam. Running came first because it was what came naturally to the athletes at the time; that’s all they did back then, run around. Back in Greek times, the term triathlon just meant a collection of three athletic events; they didn’t have to be the three that we use now.

Run event switched from first to last for Safety Reasons

Because of safety reasons, modern triathlons run the events in the opposite order. You swim first, then you bike, and finally, you run that marathon. The idea behind this is that if runners fall down from exhaustion during a run, they fall to the ground. If you drop from exhaustion while you’re in the ocean, chances are you’re going to drown. Not a good way to attract contestants. So now, you run last.

Usually triathlons will have cutoff times throughout the race. For an Ironman, contestants must finish the swim component within 2 hours and 20 minutes and the bicycle component within 10 hours and 30 minutes of starting the race. That leaves six and a half hours for the run since contestants must finish the entire event in 17 hours. This gives strong runners a chance to distinguish themselves from the rest of the pack.

Read the full triathlon article by Dale Lawrence.