I started a long 7 mile run on Friday evening, that felt like an eternity. I realized that it was getting dark and the temperature dropped from 22 degrees to 14 degrees F with a chill factor of 4. With out enough layers on me, I tried running as fast as I could just so that I could keep the body warm. The only real problem I faced was that I was missing a glove since 2 weeks ago. I along with my older brother were house sitting my sister's place. She was on her honeymoon with her husband in Mexico. Since I was gonna be there for awhile I took the time to wash a lot of laundry, including some of my running gear. Unfortunately, on my last day there my gloves must have fell out of my basket when I drove off back to my place. Nevertheless, driven by my commitment to this blog and film, I ran anyway, in the bitter cold of the night of Friday evening, December 17 Th. After experiencing the harsh Chicago cold, I said to myself "never again, will I be unprepared." So without further ado, I'm giving you all some tips for the winter and fall that I'm following. Note the tips I'm citing are from Jeff Galloway's Blog. http://jeffgalloway.typepad.com/. Jeff Galloway is a US Olympian and columnist for Runners World magazine http://www.runnersworld.com/. He is also a celebrated author of two top selling books on running entitled, Galloway's Book on Running and Galloway's Training Programs.
He says, "Generally, cold weather makes running easier. Since there is less heat buildup, there is less body fluid lost, and the cool temperature makes running more invigorating. When the mercury drops bellow 50 degress F, however, you'll have to start thinking of protective measures.
1. Wear a series of thin layers. Close to your skin, you'll want something warm. Poly is one of the series of winter fibers that keep the warmth close to the skin but allow extra heat and perspiration to escape.
2, Continue to add external layers, adjusting the temperature and wind conditions.
3 Cover up all extremities with extra layering: hands, ears, toes.
4. Men wear extra layer or underwear, as you need.
5. In extreme cold (when the temperature or wind chill is bellow 10 degrees F), do not expose any skin if possible. Even when there is a minimal exposure, put Vaseline or other cold weather insulation/protection on any area which may incidentally be hit by the wind (eyelids, etc.)
6. Be sure to coat your shoes or socks that insulate your feet. Most running shoes are designed to let out cold into your feet, which can cause frostbite on days colder then 32 degrees F. Remember that you generate a significant wind chill efect on your feet as you move them through running motion.
7. As you warm up peel off each layer before you start sweating. Too much sweat accuulation will freeze and cause problems.
Warm-ups That Take the Sting Out of Winter
1. On very cold days, bundle up and exercise for a very few minutes indoors. You may walk, jog in place, use an indoor track or exercise on the machines (cycle, rowing, stair, etc.). Before you start sweating, go outdoors and you’ll have a reservoir of warmth to get you down the road.
2. Start your run/walk going into the wind. This allows you to come back with the wind.
3. If you start to get very warm, remove an outside layer of clothing or unzip your outer layer, if applicable. A garment with long sleeves allows you to tie it around your waist or put it in your fanny pack – because you may need it later.
4. On cold days, pick environments where you could seek refuge for at least a few minutes if you need to.
5. On very cold or windy days, alternate between inside and out. If you have an indoors facility, it helps to come inside when you start to get cold. Exercise indoors only long enough to take the sting away – but head outdoors before you start sweating.
6. Don’t let yourself sweat because it is likely to freeze and leave you very cold. Remove a layer or go outside before the sweat starts flowing."
Follow all these steps and you'll all do fine, remember "keep running".
2. Start your run/walk going into the wind. This allows you to come back with the wind.
3. If you start to get very warm, remove an outside layer of clothing or unzip your outer layer, if applicable. A garment with long sleeves allows you to tie it around your waist or put it in your fanny pack – because you may need it later.
4. On cold days, pick environments where you could seek refuge for at least a few minutes if you need to.
5. On very cold or windy days, alternate between inside and out. If you have an indoors facility, it helps to come inside when you start to get cold. Exercise indoors only long enough to take the sting away – but head outdoors before you start sweating.
6. Don’t let yourself sweat because it is likely to freeze and leave you very cold. Remove a layer or go outside before the sweat starts flowing."
Follow all these steps and you'll all do fine, remember "keep running".
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