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
