Chicago Fitness & Recovery Center

Tackle Chiberia ---> Winter Running Tips

Personal Training in Chicago - EDGE Athlete Lounge

Winter running is here to stay, and Coach Katie has the tips and tricks to keep us moving through the cold, snow, wind and everything in between.

*You want to be warm without sweating so much you get a chill

*Rule of thumb is to dress as if it is 20 degrees warmer (remember to factor in windchill)

*You should be slightly cool when you start

*Always want to keep your core warm

*Assume you always wear a hat, sunglasses, and gloves/mittens (mittens will always be warmer than gloves)

*Trail shoes are a great investment - they have better weather proofing and traction than road shoes

 

General guidelines for degrees and gear are as follows:

30 degrees: 2 tops, 1 bottom

Ex: t-shirt base layer under a ¼ zip long sleeve, or a long-sleeve base layer and a vest

Ex: tights (or shorts, for polar bears)

20 to 10 degrees: 2 tops, 2 bottoms

Ex. base layer and a jacket

Ex. tights with shorts on top, or windproof tights/fleece-lined tights

10 to 0 degrees: 2-3 tops, 2 bottoms

Ex. wool base layer and a winter running jacket (windproof/fleece-lined/breathable), if you don’t have a winter running jacket, add a t-shirt under the base layer, or a vest over the jacket

Ex. windproof tights/fleece lined tights, or tights with windproof pants on top

0 to Minus 20 degrees: 3 tops, 2 bottoms PLUS mittens OVER gloves, buff for neck/mouth

Ex. wool base layer, a winter running jacket (windproof/fleece-lined/breathable) and a vest

Ex. windproof tights/fleece lined tights, or tights with windproof pants on top

Minus 20 degrees: 3 tops, 3 bottoms PLUS mittens OVER gloves, buff for neck/mouth

OR stay inside!!!!!

Remember to ALWAYS WARM UP before you get started running!

-Just sitting in a warm car doesn’t count ;)

-Jumping jacks, high knees, butt kicks, and run your first mile slower than usual to ease into it

-Also prepare to run slower than in warmer temps

-Be cautious of injuries – it’s easier to pull/strain muscles/tendons in colder weather

-Pack a change of clothes so you don’t get a chill post-run

 

And some final notes on Safety:

-Don’t forget sunscreen even in winter 

-Don’t forget to hydrate like you would in warmer temps

-If running in the dark – pick reflective clothing, wear a reflective vest, headlamp, or other light


 

Find more at coachkt60647.com

  




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