Winter running can be a challenge, but if you’re determined to run outdoors through the cold months, you can certainly make it happen. You do, however, need to switch up your routine a bit. My biggest mistake last winter was not investing in appropriate running gear. In the warm weather, I alternate between a few pairs of running shorts and lots of old t-shirts, but in the winter it’s vital to have the right clothing. Here is what you need:

1) Base Layer
Your sports bra, running tights, and running shirt should all be made of synthetic, moisture wicking fabric. These materials are designed to pull the sweat away from your skin and keep you warm. You do not want cotton on your body this time of year. It soaks up moisture and leaves you with a nice, cold, damp layer of clothing right next to your skin. Instead, opt for fabrics like polypropylene or a polyester/spandex blend. As long as it’s above 40 degrees, you can probably get away with just a long-sleeved shirt on top.

2) Insulating Layer
When the temperature really drops, like in the 15 or below range, you’ll want to add an insulating layer. This should be made out of fleece, which helps to trap some air for warmth, but still provides enough ventilation to release moisture. Look for a shirt made of Dryline, Polartec, Thermax, or any polyester fleece.

3) Outer Layer
The point of the outer layer is to protect you against wind and water. However, it’s important that the jacket you choose also provide enough ventilation that you won’t over-heat. Look for a light jacket made with microfibers, such as nylon, Climafit, or Gore-Tex. Start wearing your outer layer wants the thermometer goes below 40.

4) Cover Your Head
When the temperature drops below freezing, you really need to wear a hat, or a least a nice, wide headband that is made to cover your ears. Again, look for synthetic fabrics that wick away moisture.

5) Gloves
Running gloves are made with breathable fabrics that keep your fingers warm, but prevent your hands from becoming a sweaty mess. Some of them are even especially designed to let you still operate your iPod, while wearing them.

If you’re over-whelmed by all of the different options out there, check out these suggestions from Shape!

If you feel like you’re always tired, even when you get the recommended 8 hours of sleep at night, join the club. With sleep disorders such as sleep apnea and insomnia on the rise and the rest of us slogging through our days dependent on caffeine, it seems like we’re all desperately in need of a good night’s sleep. There’s a new device on the market that claims to help you get just that.

The Zeo, a portable device that resembles a large alarm clock, can train you to sleep better. When you go to sleep at night, you wear a headband with built in electrodes. These electrodes read your brain waves at various stages of sleep and transmit this information to the Zeo, which creates a record of your sleep. In the morning, you upload the data and are able to find out how much time you spent in light or deep sleep, how long it took you to fall asleep, and how many times you awoke during the night. But the Zeo doesn’t stop there. The 7 Step Sleep Fitness Program helps you to see connections between your lifestyle choices and your sleep quality. It also helps you to set sleeping goals and gives you suggestions on how to reach them.

Does it work? The testimonials on the website certainly are convincing, with people claiming that the Zeo has helped them to sleep better and have more energy during the day. Doctors seem neutral. While they say that the Zeo could certainly help you to be aware of your sleeping patterns and therefore better able to change them, they warn against using the Zeo to solve a real sleep condition. Bottom line: if you want a better night’s sleep, give it a try. If you think you have sleep apnea, see your doctor.

The Zeo retails for about $250.00

Would you try the Zeo? Is it worth the money?