Category Archives: Our Best Running Articles

Here they are – our best, most popular running articles.

Best Ever Running Books Collection

running booksIf you search for running books on Amazon, you’ll be confronted with hundreds of results. That’s quite a collection – a collection that can be a little daunting (and time consuming) to browse through.
…check out our list of books for runners

25 Celebrities Who’ve Run a Marathon

Article Summary: A fun list and photos of actors, musicians, politicians, models and TV personalities who have run a marathon.

Ever wonder who among the rich and famous have run a marathon and how you stack up against them? So did I so I set out to compile a list. An hour of googling later I found out Wikipedia beat me to it but that list was a bit boring so I decided to have a little fun with it. Here’s the result – CRN’s list of 25 Celebrities Who’ve Run a Marathon.

Actor Marathoners

Meredith Baxter, Family Ties, New York City Marathon
Joan ran her marathon in a very respectable 4:08:30. She’s gotta be a lot of people’s favorite TV moms. I think only Mrs. Cunningham from Happy Days is higher on my list. I think I like Joan even more than Mrs. C. now!
William Baldwin, New York City Marathon
In acting, he’s always been overshadowed by his brother Alec. But not as an athlete – this guy can really run. His 3:24:29 finish shows real talent!
Anthony Edwards, Chicago Marathon
A girl I once dated said I looked like Anthony. I guess that’s better than what some of my friends have said – that I look like Monty Burns. At any rate, Anthony Edward’s time of 3:55:40 is pretty darn good.
David James Elliott, JAG, Boston Marathon
This Canadian star of JAG with his buff body looks like he should have run faster than 4:57:23. What do you think?
Will Ferrell, Boston Marathon
He’s funny and fit. With a finish time of 3:56:12, Will Ferrell is a-ok in my books.
Mario López, Saved by the Bell, Boston Marathon
With a 5:41:41 finish time, I’m thinkin’ Mario was getting stopped along the way by a lot of female admirers – especially if he was running without a shirt.
Joan Van Ark, Santa Ana 1979
Ya know, I always hated Joan Van Ark. Knot’s Landing and her character in particular drove me crazy. I dunno, maybe it’s a guy thing? Anyway, I have to say that, with a finish time of 3:35:00, I may have to change my assessment of Joan because she obviously rocks.
Peter Weller, New York City Marathon
Showing machine-like determination, the Robocop himself got it done in 3:51:26.
Freddie Prinze, Jr., Los Angeles Marathon
Ok, he’s young, he’s buff. What’s up with the 5:50:49? Freddy, stop stoppin’ for the girls and show us what you can do!

TV Personality Marathoners

Danni Boatwright, Winner: Survivor: Guatemala, Nashville Country Music Marathon
I’m thinking I might have to find Survivor Guatemala on DVD. Danni did Nashville in 4:23:24.
Lisa Ling, formerly of The View, Boston Marathon
I hate The View (must be another guy thing) but I like Lisa. 4:34:18
Oprah Winfrey, Marine Corps Marathon
CRNs Anne wrote about Oprah’s influence on marathoners here. Whatever you think about Oprah, you have to hand it to her – she followed through on her program, met her goal and inspired a generation to get off the couch. 4:29:20

Musician Marathoners

P. Diddy (Sean Combs), New York City Marathon
P. Diddy’s goal was to beat Oprah and he had his Victory with a time of 4:14:54. Not bad. Not bad at all.
David Lee Roth, former lead singer of Van Halen, New York City Marathon
David Lee Roth was my high school hero. I don’t know if I’ll ever forgive Eddie, Alex and Michael for dumping him from Van Halen. About his 6:04:43 finishing time? I pretty much guarantee he stopped to grope flirt with every girl along the way.
Björn Ulvaeus, former member of Swedish band ABBA, Stockholm Marathon. Those Swedes have always had a reputation for being fit. ABBA’s Bjorn Ulvaeus is an obviously perfect example. Wow! Color me impressed. 3:23:54! I wonder if his mother knows?

Athlete Marathoners

Lance Armstrong, Seven-time Tour de France champion and triathlete, New York City Marathon
Well, way too much has been written about Lance’s marathon debut. Anyone who can run a 2:59:36 is a pretty damn good runner in most people’s books. It remains to be seen just how good Lance can get. I guess we’ll get an idea when he runs his next marathon.
Kerri Strug, Gymnast, Houston Marathon.
Who could forget Kerri’s unbelievable display of courage and determination when she finished her Olympic gymnastics routine on a busted up ankle? With that kind of courage she’s obviously made for marathons and 4:12:06 ain’t nothing to sneeze at.
Lynn Swann, former Pittsburgh Steelers wide receiver, New York City
Lynn Swann was a true football great. What I like about his finishing time is it shows that great athletic achievement in one sport doesn’t necessarily equal greatness in another. His 4:26:21 finish = good but not great.

Politician Marathoners

George W. Bush, 43rd President of the United States, Houston Marathon
His 3:44:52 included the time he spent on the course searching for weapons of mass destruction – imagine if he’d just ran the damn thing.
Michael Dukakis, Former Governor of Massachusetts, Boston Marathon
I always thought he was kind of dweeby but, with a 3:31:00 finish time, there’s obviously more to him than meets the eye.
John Edwards, Former United States Senator, Marine Corps Marathon
Two politicians in a row in the 3:30s. John Edwards is a pretty good runner. I wonder if politicians make good runners because of the strong strong will and determination they develop from fighting all those long political battles? 3:30:18
Al Gore, Vice President of the United States at the time, Marine Corps Marathon
Gore’s 4:58:25 isn’t very fast but at least he left a small environmental footprint while running it.
Mikuláš Dzurinda, Prime Minister of Slovakia, Malokarpatsky Marathon
2:54:57! Wow! Mikulas is not just a runner – he’s an avid runner. With 13 marathons and a PR of 2:54:57, the Prime Minister of Slovakia puts his nation into Superpower status among all the other politicians. Not only that, he’s the fastest runner on this whole list – he even kicked Lance’s butt!

Model Marathoners

Kim Alexis, model, New York City Marathon
Kim finished in 3:52:00. Ya know, I’ve always wanted to be a pace bunny for the 3:52:00 New York Marathon pace group.
Ali Landry, model, Boston Marathon
Ya know, I’ve also always wanted to be a pace bunny for the 5:41:41 Boston Marathon pace group.

On that last thought, if you know of any other models or famous people who need someone to pace them through a marathon, please let me know because I’d be more than happy to do it. I know what you’re thinking – that I’m too generous.

It’s a tough job but someone’s gotta do it.

Related Articles You Might Like

Help Me Compile the Next Celebrity List!

I’d really like to build a comprehensive listing(s) of celebrities who run – not just the ones who’ve run a marathon. Want to help me? If you do, please tell me about all the famous people know about so I can get started!

Top 10 Questions Asked by Beginning Runners

Article Summary: beginning runner loriThis article was written to answer the most common questions asked by new runners, and by people returning to running after a layoff of at least a few years.

Question: How long should my first runs be?
Answer: During the first week, 15 minutes is plenty. After that, your goal should be to increase the time very gradually.

Question: What should I do if I can’t run non-stop for 15 minutes?
Answer: Don’t feel badly. In the beginning, most people have trouble running for even a few minutes. In other words, you’re normal! I suggest the following training plan.

Stage One

Takes you from ground zero to running 45 minutes using a one minute walk, 10 minute run program. Stage one will get most people ready for a 5k race.
Week Walk Minutes Run Minutes Repetitions Total Minutes
1 1 1 7 14
2 1 2 5 15
3 1 3 4 16
4 1 4 4 20
5 1 5 4 24
6 1 6 4 28
7 1 7 4 32
8 1 8 4 36
9 1 9 4 40
10 1 10 4 44

The walk/run method I based the schedule above on is common among many running programs. Walk/run is probably most well known in Jeff Galloway’s program in the U.S. and in Running Room programs in Canada.

Stage Two

Gradually weans you off walk breaks so you can comfortably run 60 minutes without stopping. Stage two will get most people ready for a five mile race.
Week Walk Minutes Run Minutes Repetitions Total Minutes
1 1 15 3 48
2 1 15 3 48
3 1 20 3 63
4 1 20 3 63
5 1 30 2 62
6 1 30 2 62
7 walk 1, run 40, walk 1, run 18 (total=60 minutes)
8 walk 1, run 45, walk 1, run 13 (total=60 minutes)
9 walk 1, run 50, walk 1, run 8 (total=60 minutes)
10 run 60 minutes continuously!

Question: How often should I run?
Answer: For beginners, I recommend three or four days a week. I also recommend alternating between running and rest days. This will give your body time to recover and adapt to the stresses you’re giving it.

Question: How far should my runs be?
Answer: I intentionally avoid mentioning distance in this plan because if you focus on distance, you’ll likely also start focusing on speed. In the beginning, you should avoid an emphasis on speed because too fast too soon can lead to injury.

Question: How fast should I be running?
Answer: You should be able to comfortably carry on a conversation and you should not be out of breath. This is, for some people, a hard guideline to follow because they feel as though they are running too slow. If that’s you, please remember that in the beginning part of your running career it’s vital that you focus on a pace that is comfortable. Why? Because, without getting into the science of it, running too fast too early does not build the proper cardiovascular improvements you need to be a successful runner. So, take your time and enjoy yourself!

Question: I’m afraid I won’t be able to stick with the plan – how do I stay motivated?

  1. Sign up for a race. Do it now! Having a race goal (and race fees!) on the line will be a powerful source of motivation. I guarantee it.
  2. Run with a partner. And promise to get each other through the rough patches. Neither of you will want to let the other down.
  3. Focus strongly on getting through the first three weeks. It takes roughly three weeks to establish a habit. If you can get past the first three weeks, your mind and body will find it much easier after that.
  4. Don’t overdo it. Running too fast, too far or too often in the beginning can burn you out, make you sore or get you injured and none of those things are very motivating.
  5. If you are taking up running to lose pounds, try not to focus solely on weight loss. This is because especially in the beginning of your running career you will likely gain some weight due to muscle growth – a very good thing because muscles burn fat. To get your attention away from the scale, take tape measurements and photos of your body every few weeks. You’ll be happy to see the inches dropping even if the pounds don’t initially follow suit.
  6. Journal your experiences in a running blog or on a forum and connect with other runners for support. You’ll be amazed at just how much support you’ll get!
  7. Remind yourself often that at the end of the program you’ll be fitter, thinner and will be able to run for non-stop for an hour!

Question: How do I know if I’m running correctly?
Answer: This is a wise, common question among beginners. Unfortunately the answers are often not as good as the question. Beginners are often told to run in a manner that feels “natural”. I have a very different opinion. I believe that, for many of us, “natural” doesn’t always mean correct. If you doubt this, ask yourself why it is often said that 50 to 60% of runners are injured every year (please don’t ask me to quote sources!).

In the past, many experts told runners to land on their heels and roll forward toward their toes. As I see it, the problem with landing on your heels is that it means your foot is landing ahead of your body – your feet are acting like brakes. And this, in my opinion, can lead to all kinds of problems.

Thankfully, I am noticing many sources on the web starting to convey a different message – that landing on our mid/forefoot is the way humans are supposed to land. I recommend you check out the Pose Method of Running and ChiRunning – two methods that teach similar ideas. I have personally had a great deal of success using the Pose Method.

You may also want to spend some time reading up on barefoot running. Finally, you might ask yourself why most of the top distance runners on the planet do not land on their heels.

My long-winded answer is over but I’d like to leave you with two messages. First, that this is the time to figure out how to run correctly. After the beginner part of your running career, it is more difficult to change how you run. Second, that you should research this question until you are satisfied you have the right answer. You might start with searches on running form, running technique, or running mechanics. Good luck!

Question: Should I stretch?
Answer: Only a few years ago, the answer from just about anyone you asked would have been an absolute “yes!”. But more recent research has been telling us other things:

  1. Stretching before running may actually be bad for you. It may lead to injury.
  2. It is better to warm up slowly (e.g. by starting out walking) than to stretch before you run.
  3. Stretching after five minutes of easy running is more advisable than stretching before running.
  4. Stretching after you run is always a good thing.
  5. Doing stretching as a standalone activity (e.g. taking up Yoga) can be extremely beneficial to runners.

Complete Running Network has got more great information on stretching here and here.

Question: Should I change how I eat now that I’m running?
Answer: For beginning runners running under an hour a day, nutrition is not a big issue. You really do not need to add anything special to your diet. That said, if your nutritional habits were poor before you started running, this is a good time to fix them. Water is a runner’s best friend. Drink water before and after you run.

Question: I am taking up running to lose weight – how much can I expect to lose?
Answer: Ahhh, the age-old question. There are many factors to consider. I could/should write a book (hmmm…). For now, here are a few things for you to think about:

  1. Running is at the top of the list of activities for the number of calories it burns so you’ve made a good choice including it in your weight loss strategy.
  2. Many runners don’t lose weight because they reward themselves for running by eating more or binging. So, rewards are sometimes not very rewarding in the long term.
  3. While you are likely to lose weight running 30 or so minutes three times a week, more pronounced weight loss usually doesn’t happen until you are running more frequently and for longer durations. The message: Stick it through as a beginner and you’ll reap the benefits in much greater quantity for the rest of your running career.

Related Links You Might Like

CRN’s 100 Beginner Running Tips
CRN’s Learn to Run Article Archive
Our Three Part How to Run Series
Zen Habit’s Beginner’s Guide to Running
LifeHack’s Running for Beginners
CoolRunning’s Couch to 5k Running Plan


Please check with your doctor before beginning this, or any other running program.

Well, that’s it for now. I hope this has been helpful. Please leave me a comment if you have other beginner questions you’d like answered. I’ll do my best to answer them.

Good luck with your running plans!

A Letter to Mrs. McCarthy*-Part One

This is a three-part essay I composed for an acquaintance who had met me for lunch recently to discuss “how to run.” Over the next few days after the lunch, I sent her the attached. Read part two here and part three here.

Dear Mrs. McCarthy,

It was great meeting you for lunch to discuss something “important”—namely: running.

Your goal to run three miles is admirable and shows you have determination. I may have “pressured” you to consider the seven mile race during the 4th of July festivities but only because I know what happens to runners that are successful at meeting their original goals—they want more. So while it may appear that I jumped the gun, I know from experience the ability and adaptability of the human body to run farther and faster than you can ever imagine. It seems like this is the only sport that is completely “natural” and requires no particular talent. The physical systems you will be improving exist in every individual and respond to proper training similarly from person to person.

I teach no skill. I express a very basic method of training that will result in an improved ability to run. Individual commitment and an understanding of basic physiology will provide all you need to meet your goal. Are you ready?

It’s too easy to just list a proper training schedule (which I will). I would also like to feel I’ve convinced you with some reasoning. In any event, the basic message is: run.

As I told you, there are three major systems in your body that concern running:

  • Cardiovascular
  • Muscular
  • Skeletal

Each of these systems has a direct effect on your ability to run any distance and how fast you run that distance. Let’s define each:


This comprises your heart, lungs, blood vessels, and enzyme action (combustion of “fuel”). This is the system that runners improve. This is the only system runners need to improve! You were born with sufficient muscle mass and enough bone structure to run beyond your imagination. Your heart, your lungs, your blood vessels, and your ability to use fuel—all of these will improve and become more efficient with proper training. And it will happen quickly. The most amazing thing is this: you will run further; you will run faster, at the same effort that you run now. Think about that… this is not about running harder. This is about creating a physical change within your body that will allow you to cover miles and miles with no additional effort than it takes you to run two miles now. When I run 6 minutes per mile for 7 miles, I am under no more distress than you running for 2 miles. It is cardiovascular.

Plus you live longer.


Muscles are a limiting factor. As you train you will get stronger and more toned. However, what limits us is the muscles’ limited ability to withstand stress. At first, we are very weak in this regard. So when we run a good volume (many miles and many days in a row) we can become sore and have micro-tears within our muscle fibers. These need to heal and that takes a little time. So when we start a training program, it is important to “listen” to your body and understand when it’s time to back off a little to let the body heal. It is important to understand what you are doing when you are “resting.” The heart and lungs do not need as much rest—it is the muscles needing the rest. So know that you are repairing muscle damage. Once the soreness is gone, resume at an increased level (yes you can handle it). Cycle after cycle you will be able to withstand increased “stress” in terms of sequential days of running.

However, in the beginning, soreness is a real issue. Don’t be discouraged, just be smart. *Not* listening to your body results in injury and a prolonged period of no running.

This is very similar to your muscular system in terms of a limiting factor. You were born with sufficient bone structure and connective tissue. However, it is sensitive to new stresses. Good shoes and easing into hard surfaces is a smart approach to running. Eventually, you will be able to run continually on hard surfaces of varying terrain. But in the beginning, appreciate the body’s aversion to such stress—and take appropriate precautions.
None of this is to warn you away from running; it is to encourage you by preparing you for some discomfort and prescribing periodic rest.

In essence:

Training is the development of the cardiovascular system within the limited pace of adaptation of the muscular and skeletal systems.

To be continued…

* Names have been changed to protect … somebody!

100 Beginner Running Tips

running tipsWelcome to the Complete Running Network 100 Beginner Running Tips. This first top 100 post is the CRN teams first group writing project — everyone chipped in to come up with the list. We hope you like it and that it becomes a place you refer to often. Do you have tips that should be on this list? Feel free to comment below!

    Apparel Tips

  1. Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
  2. Cotton socks will only lead to blisters; invest in socks designed for running.
  3. Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
  4. Buy running clothes you look good in and that will motivate you to run.
  5. Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
  6. Community

  7. Join your local running club—check with your local running store fitness center and/or recreation department to find one.
  8. Volunteer at a local race—meet runners support runners and connect with your Community.
  9. Manners

  10. Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
  11. Conscientiously share the trail with walkers, bikers and other runners.
  12. Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
  13. Don’t carry loose change. It will annoy those who are running with you.
  14. Don’t neglect and irritate your family and friends by spending all your time running and talking about running.
  15. Motivation Tips

  16. Sign up for a race as soon as you feel up to it.
  17. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
  18. Remember that you will have plateaus in your progress and tough days along the way.
  19. It gets easier.
  20. Accept and appreciate the fact that not every single run can be a good one.
  21. Be prepared to remove the words “can’t” and “never” from your vocabulary.
  22. “Do not compare yourself to others. Run within yourself and for yourself first.
  23. Don’t expect every run to be better than the last one; some of them will hurt.
  24. Don’t think too much about it or you won’t do it.
  25. Even a bad run is better then no run at all.
  26. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
  27. Don’t be discouraged if you don’t experience weight loss immediately.
  28. Start a running blog and read other running blogs regularly.
  29. Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
  30. Nutrition Tips

  31. Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
  32. Each pound you lose makes running a little easier.
  33. Hydrate. Make it a habit to drink water throughout the day.
  34. If you are running very long distance drink enough electrolytes (e.g. Gatorade).
  35. On long runs eat something every hour—whether you feel like it or not.
  36. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
  37. Avoid eating spicy foods before running and the night before your long runs.
  38. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
  39. Prevention Tips

  40. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
  41. Do not increase your mileage more than 10 percent per week.
  42. Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
  43. Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
  44. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
  45. Do not run two hard days back-to-back.
  46. Ice aches and pains immediately.
  47. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
  48. Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
  49. When trail running don’t forget the bug spray.
  50. Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
  51. Make sure you cut your toenails short enough so they don’t jam into your Shoes!
  52. Put some BodyGlide between your toes on long runs.
  53. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
  54. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
  55. Do not ice for more than 20 minutes at a time.
  56. Do not use the hot tub after a race. It will increase inflammation and hinder healing.
  57. Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.
  58. Racing Tips

  59. Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
  60. Do not try a marathon as your first race.
  61. For races longer than 5k start out slower than you think you should.
  62. If you conserve your energy during the first half of a race, you can finish strong.
  63. When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
  64. A plastic garbage on race day is a very fashionable cheap disposable raincoat.
  65. Safety Tips

  66. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
  67. Run facing traffic.
  68. Never assume a car sees you.
  69. Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
  70. Always carry I.D. because you just never know.
  71. Shoe Tips

  72. Try shoes on in the afternoon when your feet are bigger.
  73. Doubleknot your shoe laces so they will not come undone when you run.
  74. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
  75. Get assessed for the right kind of running shoes.
  76. Training Tips

  77. In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
  78. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  79. If you are breathing too hard slow down or walk a bit until you feel comfortable again.
  80. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  81. Find a beginner training plan for your first race.
  82. Set realistic short term and long term goals.
  83. Keep a training diary.
  84. Soreness one to two days after a run is normal (delayed onset muscle soreness).
  85. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
  86. There’s no shame in walking.
  87. Subscribe to a running magazine or pick up a book or two on running.
  88. Four laps around the local the high school track equals one mile.
  89. Lift weights.
  90. It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
  91. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
  92. Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
  93. Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
  94. Do speedwork after you develop an endurance base.
  95. Practice running harder in the last half of your runs.
  96. Do abdominal breathing to get rid of side cramps or “stitches.”
  97. If you can’t find the time to run, take your running gear to work.
  98. Run on trails if at all possible. It will be easier on your body and you’ll love it.
  99. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
  100. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
  101. Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
  102. [ad#inPost-Big]

    Weather Tips

  103. Dress as if it is 10 degrees warmer than the temperature on the thermometer.
  104. Wear sunscreen and a hat when the sun is beating down—even in winter.
  105. Run early in the morning or later in evening to avoid mid-day heat.
  106. Pick up a pair of Yaktrax when running in icey conditions.
  107. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
  108. For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
  109. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
  110. For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.