Winter presents a number of training obstacles for runners and athletes. Shorter, darker days and icy roads can freeze training in its tracks, while a storm of season-specific health problems-including cold fingers and toes, stiff, achy joints, and even seasonal depression-can leave you wanting to skip your run altogether. 

Luckily, making certain foods and drinks a regular part of your diet can help you avoid common winter problems, says David Grotto, R.D., author of 101 Optimal Life Foods. So before a winter woe sidelines you from yet another workout, try these consumable prescriptions for staying healthy-and running strong-all season long.

COLD HANDS AND FEET
Ever return from a run and notice your fingers and toes have turned ghostly blue-white? You may have Raynaud's disease, a circulatory disorder that limits blood supply to your extremities and can be exacerbated by cold temperatures. Even if you're not among the 5 percent of Americans with Raynaud's, no runner is totally immune to frosty digits.

FOOD FIX

The amino acid arginine helps expand blood vessels and encourages blood flow, Grotto says. Arginine is found in protein-rich foods, including lean meat, poultry, and fish, as well as cashews, almonds, and peanuts, plus cereal grains, such as oats and barley. Tea, wine, cocoa, and chocolate can also help: They're rich in catechins, tannins, and other bioflavonoid compounds that help improve circulation.