October 13, 2006

For those of you who live in Chicago, you know that the cold weather is no stranger to us. The last few days have been in the mid to low 40's. While this just seems to be a cold front passing through, it is a sad reminder that the winter running season is almost here! So, here is some advice for winter running.

Staying Warm

It is important that you keep your body warm. As my students found out, running a sectional meet in the cold is no fun when all you have are shorts and a tank. Be prepared to run in the cold. To help you stay warm, consider having the following items of clothing:

• Lightweight fleece gloves. They keep your hands warm, but still allow your hands to breathe and not feel like they are swimming in a puddle of sweat.
• Tights. I know, we all don't have perfect legs (I sure don't) and you'd probably never be caught dead in tights. But, they are comfortable, flexible, and really do keep you warm. Just remember to do everyone a favor and wear a pair of shorts over them.
• Running Pants. If tights are your enemy, get a pair of running pants. They come in a variety of styles and varieties so be sure to pick a pair that fits, is comfortable, and will keep you warm.
• Hat. The heart-throb of the gloves. Now I do not want to sound like a mother, but if it is cold outside: wear a hat! Wearing a hat is almost guaranteed to keep you warmer. Lots of heat is lost through your head. Slow down that process by putting on a hat.
• Earmuffs. Okay, I do not know if that is what they are called or not. Regardless, if it is not that cold outside, but you feel like your ears are being stung, throw on a pair of 180's. These are lightweight and come with their own slot for headphones!
• Socks. Your toes can get cold. Especially if you happen to run in the snow or just take that step into an icy puddle. Buy thicker socks for winter or throw on an extra pair. Some dedicated runners buy a second set of shoes for the winter that are about a half size larger. This provides them with extra room for the added warmth.
• Fleece and long-sleeved shirts. They do a good job keeping your upper body warm. Just be careful how many layers you put on. You want to be comfortable when you run.
• Sun Protection. Yes, I just typed sun protection. You are still exposed to the sun and let us not forget its harmful affects. Throw on a layer of sunscreen and a little SPF chap stick to keep you safe.

Layering clothes will keep your warm. Layers are your friend! Unless it is layers of cake.

Now, let's remember to use our common sense! If it is well below freezing outside, you may wish to consider using a treadmill that day. After all, you do not want to go running in 50 layers of clothes only to find out you cannot move any of your body parts.

Standing and not Falling

Black ice can be one of your worst enemies during the cold runs. If you are afraid of slipping on a run (as I did during a race), try running in the snow or on the grass. If it is an icy day outside, you might just want to avoid the roads all together. Icy roads are dangerous for drivers. The farther away you can be from that danger, the safer you will be on your run.

Also, do not be afraid to slow down your pace or to shorten your stride. This will reduce the chance of a major slip or spill. I once read that there is a product out there that acts like tire-chains for your shoes. If I can find that product, I will add the link in. Supposedly, these shoe slips go over your shoes. The slips have small spikes on them (similar to track spikes) to help grip patches of ice and keep you standing.

Staying Hydrated

Ensure that you are still drinking your water! Just because it is cold outside does not mean that you are going to maintain your hydration. You are going to sweat, you are going to lose water. Drink it up! Just do it safely.

If you are new to winter running, it will help to find a running partner or someone who is knowledgeable in running. Seek advice from expert runners so you know what you can expect and so you know that what you are going to do will be safe. The information here is just to give you an idea of what it is like to run in winter and what you can do to keep yourself safe!

Until next time...happy running!

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