Monday, February 7, 2011

Winter Running Tips!

It's very much still winter. 
I very much still want to run outside. 

I have been braving it regardless of the frigid temps and even wind chills, yesterday morning, Alyssa and I braved it together in our face masks, we are the Ninja Running club! 

Winter Running: 
Anyone can do it and have a great experience, there are just a few tips to follow. 

1) Layer! Of course, it's a hard and fast rule of fashion AND of winter running! Layering clothes is the best way to stay warm and be able to control your body temp! Start with a wicking shirt or a thin smart wool brand shirt against your skin and go from there. Pulling moisture off your body in cold temps will keep you warmer! 

I have been able to wear smart wool on my feet with my quite thin Nike Free and am still warm!  Your outer layer should be a wind breaker and water proof, also, I suggest masks for your face vs. a scarves. 

2) Safety gear! Wear reflective clothing, lights, your Road ID and something to keep you from slipping! Screw covers like mine or products like Yak Trax help you keep your traction on the ice and slippery snow, so you can  go, go without any worry! Other good safety tips are: carry a phone, don't run after dark or on a strange route and always tell someone where you are going. 

3) 20 degree rule: Dressing 20 degree's warmer than the air temp is the best way to assure you will be warm, but not over heat! For instance if you are running in 20 degree weather, dress like it's going to feel 40 degrees! Using layers of course and making sure you can move and run in all of them. IF need be, the outer or second outer layer should be able to come off or even just open for ventilation. 

4) Use your head! If the wind chill is plunging everything below zero, really ask yourself if it is: 1) wise to run outside and 2 ) necessary to run outside. There's just added risk when the weather turns bitter cold. It's been done: 20 milers on the treadmill, sprints in a gym. Maybe hit up a boot camp to work on your conditioning instead, just be smart about winter running so you can have many warm and cool seasons ahead. In the mean time... spring? Are you there??  

Quick Super Bowl update!
The food was great and I ate like I wanted to! I had a lot of veggies, a few chips and a few AMAZING little ham rolls! I sat behind a bowl of M&M's and I think I dipped in 3 times? Not too shabby. I met some of my sweethearts friends for the first time, one who brought a Weight Watchers homemade spread for crackers! It was great! 

Small PLATES!! YEE! 


Weight watchers Zucchini spread with ricotta cheese and lemon zest...SO good. Anyone know of that recipe? I am not really a football fan, but the game was good too....

How cold does it get where you live? Are you mostly an indoor runner/walker?


Marketing Mama said...

This is great - I have seriously not figured out this outdoor running thing. I ran outside one time when it was like 40 degrees (almost winter) and almost died, my lungs hurt & it triggered my asthma (which I haven't had problems with in the warmer weather).

Now at least I have some good ideas on gear and how to dress should I get the bug to get out before the snow melts. Thanks! :)

Mary said...

Ah! That's the rub with cold, is that it can be hard on your lungs, especially with asthma. The ONLY thing that may reduce it is wearing a mask like that.

We used to wear surgical masks in HS so we were breathing warmer air in. But never having worked with asthma, I can't say for certain...anyone else know?

Kristi said...

It doesn't get to cold in Virginia. I think the coldest it's gotten was one morning it was 12 degrees. I'm just starting to run, so I stick with the treadmill. Once it gets warmer though I'll start running around my parent's neighborhood.

My Life and Running said...

Great tips! I've found having the proper layers (& a balaclava! :)) has made winter running a lot more bearable than I expected. And, of course, the Yaktrax are invaluable! Actually doing a Yaktrax giveaway on my blog now... :)

Megan said...

I live in FL and it doesn't get that cold here. You can see I'm still an Iowan at heart when I'm out in shorts and a short-sleeved shirt while everyone else running outside is in head-to-toe fleece. (Native Floridians have thin blood).

I like your 20 degree rule... I think that validates my running wardrobe choices when everyone else is bundled up too much.

PS Great job on your Super Bowl food! I also had lots of fruits and veggies available at our house, and was happy that people actually ate them!

Carrie said...

I am a outdoor-only running girl. I don't do ANY indoor running. My rule is: if the temperature is in the double digits, then its a running day. Below ten degrees is rough and almost not worth the effort. I found some tough workout videos on those days I can't get out. I am trying to get strong and being out in the environment, whatever it is will make you strong, physically, emotionally, mentally.

Sarah - Fat Little Legs said...

Oh... if you can get that recipe, I would LOVE to have it, sounds delish!

I run indoors now... I have done some outdoor runs this winter in MN, but they were earlier in the season when there was little to no snow.

Alyssa said...

Ooooh! Who is that awesome chick you were running with?!?!?!?! ;)

Nice Superbowl pic of you and sweetheart! :)

Lauren @ Team Giles said...

I am the biggest wimp compared to you. I refuse to go run in our 20/30 degree weather we have going on here, with no snow mind you. You are amazing Mary, seriously!

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