Many years ago, I used to just think about physical health when it came to this topic, but you know what? Mental health is a big part of it, so it's really a good combination of keeping our minds and bodies healthy. I'm sure that you've seen people running around outside during these cold temperatures. And you might be asking yourself, how do they do that?

That's a question I've found in my own head. We found a winter running expert, and there's a good chance that maybe you do some winter running. A former Olympian can teach us how it's done and how winter running can benefit your life: Carrie Tollefson is a decorated distance runner, Olympian, TV commentator, and a coach for Wellbeats.

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Every Wednesday morning at 8:30 CST, Jill Riley connects with experts and local personalities for some real talk about keeping our minds and bodies healthy — from staying safe in the music scene, to exercising during a pandemic, to voting and civic engagement. Looking for more resources and support? Visit our friends at Call to Mind, MPR's initiative to foster new conversations about mental health.

So for anyone who hasn't heard your name before, what's your experience with running?

Well, I've been a longtime runner, and I'm from Minnesota here. Grew up in rural Minnesota, went out to Villanova on the East Coast, and then moved back here to train professionally with a team that was training here. I went to the Olympics, and now I am a mom of three and working many different jobs, but still so love the run. It kind of fills my soul every day, and it's so nice. Yeah, winter running is tough, no matter what, but you kind of feel like a rock star when you come in, and if you have the proper gear and you know, you know that the footing will be okay. You know, there's something about it. So I love the treadmill, I love doing my Wellbeats workouts on the treadmill, we have a great option for you there. But getting outside is nice, too.

Yeah, I think the impression is, okay, it's winter, it's below zero, I guess I have to move my running indoors, so I have to move to the treadmill. But really, the outdoor run does not have to stop in Minnesota.

No, it doesn't have to stop. It can stop. For me, I am a girl that pretty much stops if it's under zero degrees, I go to the treadmill, and I like to be one that kind of keeps my pace up, I don't have to take, you know that extra time to get dressed, I just can throw on whatever and jump on the treadmill. But if you don't have a treadmill or you do like to be out there, it's sort of exhilarating, like I said, as well. So you have to have proper gear. I mean, for me, I've always liked having a good rain jacket that blocks both the wet and the wind. Get a really good rain jacket, almost like one that you would take camping with you but maybe isn't that heavy duty that you can't sweat in it. Always have a really good pair of gloves that are really warm and maybe you have to double them up. I think having a little bit of Vaseline on your face. But nowadays, we're all learning how to run with our face masks, and that's always nice to have on hand, but, you know, making sure that you can handle the cold. Not getting too far from home. You know, there's a lot of precautions that we need to take, but there isn't a reason you can't go out there.

Well, it sounds like the gear is important. Great advice about how to protect yourself from the elements. What kind of shoes do I have to have for winter running?

Yeah, you know, you can wear your normal shoes but you're gonna slip around, if it's like it is right now with that icy layer. I use a product called Korkers. They have little spikes on the bottom. It's just a device that you put on your shoe. And they're really nice. But there's, you know, Yaktrax, there's all sorts of different things. Some people just screw little screws in the bottom of their shoes. You know, we have some amazing running stores here. You find them at a lot of running stores. You can order them online. Korkers is a quirky name, but that's my favorite one. I don't love the coils that Yaktrax have. I mean, I love that Yaktrax has all kinds of different ones. They actually have ones that have pins as well. But Korkers is my new fave, and I've really enjoyed them this winter.

I was reading about how there is an interest in running right now, especially during the COVID-19 pandemic, whether it be for, you know, the mental health side or the physical health side. And for somebody like me, if you've never run a day in your life before — unless I'm being chased by a large animal — how do I get started?

You know, just putting one foot in front of the other. I know it can be a little bit overwhelming and a little scary at times, but, you know, getting outside and starting with a walk or if you were a runner in the past and you're coming back, walk-jog. I think the big worry isn't so much about getting out there. It's about getting out there and then maybe doing a little bit bit too much too fast and getting injured.

So for me, I would say start short. And you know, incorporate walk-run, or if you've come from a background where you are, you know, a pretty solid runner, you can do those runs again, you just need to keep the distance down. So our feet don't get mad or we don't, you know, kind of crank up the hamstrings or the lower back. I would say start with those 20-minute runs if you're a longtime runner before taking a long break, 20 minute runs. Walk-run for, you know, a minute on, a minute off for 20 minutes. If you're somebody that wants to just get out the door and be you know, make it a routine. Get out there and start walking! You know, don't make it such a huge deal that you can't get out the door. I think a lot of people do that. They make it into this big ordeal rather than just lacing up the shoes, starting easy, and don't go so far.

You know, everyone in life has these big dreams all the time. And even as an Olympic athlete, as a former professional runner, I love a 20-minute run. You know, short and sweet. And I really think that people have gotten away from that. We're always thinking 60 minutes of exercise is what we need, 60 minutes all the time. You know what, getting out there, getting a sweat on, breathing hard, feeling that heartbeat go up a little bit more than it would if you're sitting at your desk: that's what we need to do. That's how we need to start and quit thinking that more is always better.

Yeah, Carrie, I think I've been intimidated by that. Just this idea that you have to exercise for an hour or else there's no benefit. And then when I think about an hour, I think oh my gosh, am I gonna make it through an hour? But I just I love hearing that that a 20-minute burst can provide some really great benefits. And we know that exercise is good for our health, both physically and mentally. And what kind of benefits do you see after, like, a good 20-minute run? Even if you're just going to kind of do like, I got 20 minutes to do this. You know, how are you feeling when you're done?

I probably do 20-minute workouts three times a week. You know, if I have a 30-minute day, or 35-minute day, that's kind of my medium day now. And then one day a week, if I'm lucky, and I have time to do a long workout, then I'll do the 60- to 90-minute run, which I love. I love doing that, especially when you can go with your friends, and you have a good conversation. But three, four times a week I do a 20- to 30-minute workout, and then I'm done. Because I have meetings. I have three kids, I got things to do. But every time I get done with that 20-minute run, I am a happier person, I'm more focused, I feel like my mind is a little bit better. If I'm a little cranky going in I'm a little happier coming out.

You know, that sweat is so good for our mental health. It's so good for our physical health. And I just really wish people would just even if it were for six months, they devoted — and that sounds really long, even if it's three weeks — but they devoted three times a week to 20 minutes of something. And you guys, I don't think it's 20 minutes of just spinning your legs and reading a book on a bike. I think it's 20 minutes of purposeful workout. I want your heart rate up, I want you breathing heavy. But for 20 minutes, I think anybody can do that. I am a better person, I'm a better wife and a better mom, if you give me three times a week or I do 20 minutes with a little oomph behind it.

I could get into that. 20 minutes three times a week. That's way less intimidating than the 60-minute thing that I've been stuck on. But what if you're still kind of having trouble motivating yourself? You know, is it good to have an exercise buddy? Are there benefits to that?

For sure. I mean, I think all my running friends have been lifelong friends. Whether you actually get to go with them, or you're just kind of texting a few times a week saying, "Hey, I got a three-mile run," or "I'm gonna try and get through a mile today," or "I have a 10-mile run," or whatever it is, you're kind of on that same page. And that's why people have even followed, you know, the communities through Strava. I don't know if you guys have heard of Strava, MapMyRun, all these different communities that are online. I think they find that accountability during a time like this, where we're maybe not meeting our training partners.

But for me, it's been key in life to have a training partner that I either meet, you know, a mile into my run and we go for a couple and then we go our separate ways; or if they're just saying, "Hey, we're on the same schedule. I know I have this long run this weekend. Let me know when you're done and how it went." You know, just that extra little step where you know, someone might be hanging on to your words and you might be inspiring them to get out the door along with them inspiring you. It's really special. I mean, I really loved all of my training partners.