Running in Cold Weather

“Sunshine is delicious, Rain is refreshing, Wind braces us up, Snow is exhilarating, there’s really no such thing as bad weather, only different kinds of good weather.” Author Unknown

My girlfriend thought I looked like a bug.

Do you think I look like a bug?

This Saturday I ran 16 miles outside in the cold. My half marathon time was 2 hours and 19 minutes. In two weeks I am running the Fly with the Eagles Half Marathon at Crab Orchard Lake near Marion, Illinois. Today was my last long run before then. Some tips I found on the web for running outside in cold weather:

1)      Dress in layers – I wore underwear, thermals and then a heavier running suit on top.

2)      Wear the right fabric – everything I wore today was wick-a-way, including my smart wool socks.

3)      Wear a protective shell – Gore-Tex is the recommended material for your outer shell in the winter because it repels precipitation.

4)      Cover as much exposed skin as possible – I wore gloves, and an Under Armor mask that covered everything but my eyes, nose, mouth.

5)      Always tell someone where you are going and what time you will be home – This is a good idea anytime you are running outside in case of emergency.

6)      Wear reflective gear – I wear reflective gear whenever I am running in the evening or getting close to dark. Today was late morning and early afternoon.

7)      Run short loops – My loop today was approximately 5.5 miles on the third loop I cut it back to less than 4 miles as I realized that I was starting to get fatigued.

8)      Be careful rounding corners – Today when I changed directions I would find myself running into a headwind.

9)      Carry your cell phone, identification and some cash – This is a good idea anytime you are running outside, in case of emergency.

Now get off the couch and go running!

What precautions do you take when running outside in cold weather?

This picture was taken approximately 15 miles into my run

How do I look?

Running Attire

You need to buy the right clothes for running, clothes that wick moisture away from the skin. I recommend not scrimping on this clothes either, I tried buying some inexpensive (cheap) wicking clothes and they irratated my skin. Since then I have stuck with the name brands and I have not had any bad experiences.

I am most comfortable in clothes that are a little loose fitting, the Nike and Under Armour sweat bands are a little heavier than the cheaper ones and hold more moisture.

Under Armour for years has told us that "Cotton is the enemy." Under Armour is now releasing a line of hybrid - Cotton clothes that wick moisture away from the skin and have the feel of cotton. I am curious to see some of these clothes and possibly give them a try, I love cotton but not for running.

If you want to run outside in this cold weather, dress in layers, so that after you warm up you can take a layer or two off. If you go to a sporting goods store such as Dick's there are all kinds of winter running gear to keep you warm. As for me when it is cold outside I move into the treadmill.

Any recommendations for running attire?

Shoes and Socks

A good pair of running shoes costs around $100.00, I personally have been wearing Asics GT 2140. A pair of running shoes is good for 400 - 500 miles and each step subjects your body to a shock of two or three times your body weight. Your shoes are your best protection against this pounding. Shop sales, I find the Asics I wear on sale for $90. There are three types of running shoes:

• Motion control running shoes are for people with low arches or flat feet.
• Stability running shoes are for people who have normal or medium arched feet.
• Cushioned running shoes are for people who have high arches.

A good pair of running socks helps protect your feet from blisters. My favorite socks are Thorlo's, they are heavy, and use wick-a-way technology. They are expensive, but I have not had blisters since I started wearing them. Summer socks are made of arcylic, polyester and coolmax technology because they wick away moisture. Winter socks are made of wool blends such as smart wool.

Today in my training for the Southern Indiana Classic I ran 6.5 miles indoor on the treadmill, soon I will be able to run outdoors again.

What running shoes and socks do you wear?