In the name of research, I escaped to Florida for a few days last week.  I wanted to know if warm air existed.  I needed hope that the Eternal Winter of 2013-14 would end.

I had my answer as soon as the aircraft doors opened and a wave of deliciously warm, humid air hit me.  I opened my mouth wide to drink it in.  Ahhhh!  I quickly removed two layers of clothing to expose my pasty white arms and legs and let them soak up the warmth.  I felt so light and unencumbered.  My dry skin stopped itching, and my hair started to curl.  Like a dog, I stuck my head out the car window as we drove.  Pure happiness!

I have renewed faith that this glorious warmth which instantly re-energizes the body and soul will soon venture north to CT.  The snow will melt, the salt will wash away and our grey world will turn a vibrant green.  Winter is ending.  Spring is coming.  It's time to awake from winter hibernation and get moving!

Yes, there is still snow on the ground and a chill in the air, but it's tolerable, especially when the sun is out (thank you Daylight Savings Time!).  Use this time to build your base, being careful to not "Train in the Too's" - too much, too fast, too soon. 

Go easy and re-discover the joy of exercising outdoors.  Make a date with your running partner.  Join our Wednesday Fun Runs.  Sign up for a training program or race.  Buy a new pair of running shoes!  Do whatever it takes to bribe your body and mind to move. 

Those perfect spring running days will soon be here.  Imagine how light and fast you will feel just wearing just shorts and a t-shirt.  Your nose and eyes won't drip.  The wind will feel refreshing, gently nudging you to go further.  You will feel strong and healthy; ready to tackle any challenge. 

Old Man Winter, consider yourself dumped.  We've got a hot date with spring.       

With the ice and snow melting and our favorite running routes becoming visible again, it's time to start thinking about making the transition from winter running (or cross training) to spring running!

Soon, as the weather gets nicer, people will leave their treadmills behind and return to the roads. Those who took the winter off from running, or maybe who have never run before, will feel the urge to get started when the temperatures rise and it actually becomes enjoyable to be outside. High school and college track athletes will be back at it, some after competing in a winter track season, and others after a lay off from running.

Spring running is around the corner, here are a few things that you can do to help make the transition smooth and injury free.

Treadmill versus Road:

Running on the road is a little more challenging than running on a treadmill. On a treadmill, the belt moves, taking some of the stress off of the leg muscles. Running outside requires the body to adapt to different terrain which requires more energy. Adding in the wind resistance factor of outdoor running can increase the workload between 2 - 10%. These factors combined require more oxygen consumption from your body. It will be more difficult to run the same pace outside that you have been running on a treadmill. Slow down! Don't worry about your pace for the first few weeks. Let your body adapt to the increased demands you are placing on it.

When we run (or exercise in general), our body breaks down a little, then it repairs itself. This is how we build muscular strength and increase bone density. If breakdown exceeds repair, that's when injury occurs. Treadmills "give" a little when running on them, which helps the body to absorb shock. The roads and sidewalks don't give. The shock absorbed by the body will be greater than it is on a treadmill. We need time to let our bodies adapt to the stresses. 

If you are used to running 5 miles on a treadmill, that 5 mile run is going to be a lot more stressful (potentially harmful) to your body running outside. Decrease your distances! Let your body slowly build up bone, muscle, and tendon strength. Allow appropriate rest time between runs so your body can repair. Run every other day, or even every two days if you haven't been running much over the winter.

To see what your shoes have in common with marshmallow Peeps, three key exercises to prevent injury, and tips on hydration, click here.

When you run, you sweat. The more you sweat, the more your blood volume decreases. The more your blood volume decreases, the harder your heart has to work to deliver oxygen to your working muscles. Drinking while you run and before you run will limit the negative effects of dehydration. But what should you drink? And how should you carry it?

Nuun: the first company to separate electrolyte replacement from carbohydrates. With their simple, self-dissolving, sugar-free electrolyte tab, they have revolutionized the sports drink forever.  

Just say no to sport drinks made from high fructose corn syrup. 

Choose from three options: Active Hydration, All Day (the perfect substitute for soda, juice and caffeinated beverages - under 8 calories plus 17 vitamins and minerals) and new Energy (electrolytes + B vitamins + caffeine).  Elevate your performance - not your blood sugar!

Skratch: great tasting sports drink mix that contains all-natural ingredients like real fruit (not fruit flavor) and no artificial colors or preservatives to upset your stomach or leave a bad taste in your mouth.  Skratch optimizes performance and health for both sport and life.

Choose between their Exercise Hydration Mix (electrolytes plus just enough calories to help fuel your working muscles) and Daily Electrolyte Mix (1/2 the calories and 1/3 the sodium to help you maintain an optimal level of hydration all day long). 

Ultimate Direction Hydration Packs (BRAND NEW!): designed by uber athletes like Scott & Jenny Jurek and Anton Krupicka for athletes like you.  All three packs feature easy access water bottles, room for an internal hydration bladder and tons of pockets and bungee cords to stow your gear and fuel.  UD's Signature Series packs have been updated with super strong Silnylon 66 fiber, softer edge binding to protect against chafing and lateral adjustment straps for easier sizing. 

SJ Endure: a waist pack with twin bottles to balance the load and provide the option for carrying two types of liquid fuel (e.g. water and your fav sports drink).  With stretch mesh pockets, a movable front pocket and innovative bungee system you can easily stash a windbreaker, gloves, or a hat and keep your hands free.

Jenny's Ultra Vest: designed to help women (and smaller framed men) go the distance thanks to ergonomic shaping and seams that eliminate bouncing.  Two front strap-mounted holsters offer quick access to twin 10 oz. water bottles (can be folded flat when not in use).  The larger volume pockets located low in the front will house your phone, camera, or gels while the main back compartment will hold a 70 oz. reservoir and plenty of gear. Also features a safety whistle, reflective accents for visibility and loops for your ice axe or trekking poles. 

AK Race Vest: designed by Mr. Minimal/Anton Krupicka.  This vest gives you everything you need and nothing more. The two front holsters will hold twin 20 oz. bottles or will tighten up to hold your camera or phone instead, while the back pocket can hold a 70oz reservoir or extra gear. Impossibly light, weighing in at only 7 oz., this is the pack that's used all over the world, for an easy hour run to a hundred miler. 

CamelBak: the idea came from the most basic human need - thirst. Originally starting out as an IV bag with water slipped into a tube sock, CamelBak has come a long way since to shape hands-free hydration and become a favorite of runners and hikers. 

Now in stock are the Marathoner Vest (extremely lightweight with a full 2L Antidote reservoir), Dart (minimal pack allows for maximum range of motion, 1.5L Antidote reservoir), Chute (new water bottle with an ergonomic high-flow spout) and the Eddy (Camelbak's most recognizable water bottle - convenient and highly portable).