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
As I trained for the Rio Paralympics, EDGE was the perfect place for me to recover in between my grueling workouts so I could perform my best day after day. It all paid off when I earned a bronze medal in Rio! Whether it's for bike, run or strength training, recovering in a pair of recovery boots, drinking a cup of coffee or chatting with the members about their past and current races, it is one of my favorite places to go - EDGE Athlete Lounge has become my second home!
I use EDGE for both training and recovery… having the Woodway treadmills and a room to do weights and other-related strength exercises when I need them is very helpful and convenient. Without question, utilizing EDGE on a consistent basis has helped me stay injury-free. In fact, as someone who has a history of being injured, since joining EDGE, I have yet to experience a significant injury. I attribute that largely to having ready access to state of the art recovery tools that EDGE provides its members with.
I will be racing the Boston Marathon in April, a race in which I am targeting a sub-2:30. Bearing that Boston goes according to plan, I intend on attacking a 2:25 clocking at the 2017 Chicago Marathon! Furthermore, I am planning on breaking 15:00 in the 5K and 1:09 in the half-marathon
EDGE helped me fight my way to the title of North American Cycle Courier Champion in 2016 and I’ve got 2017 in the crosshairs. As a full time bike messenger and a professional cyclist, my schedule allows very little time to give my muscles a break. The amazing staff and facilities at EDGE have allowed me to give my body the much needed recovery it needs between rides and have helped me ride farther, ride harder, and ride stronger than ever before. Fresh legs TRULY bring FAST TIMES!
