For the week of Dec 1-Dec 5, 2014
It is very important that you come well prepared for our outdoor run on Thursday December 4th. Refer to the tips included below:
Winter Running Tips:
1. Dress in layers: you can always remove a layer if you get to warm.
First layer underwear/long johns and shirt, should be made of a quick drying material ex. dry weave and marino wool
Second layer fleeces are good insulators. Don't wear cotton as it holds the moisture in and will make you cold.
Third layer should offer some wind resistance and protect you from any precipitation.
Get out of you wet clothes as soon as possible after your run to eliminate the chance of getting chilled.
2. Run with others
If you have running partners you are less likely to skip a cold workout and disappoint them.
3. Cover your hands, your head and feet
On a cold day you can lose as much as 40% of your heat through your head and 30% through your hands. Wearing a warm
hat and mittens can preserve a great deal of body heat. Wearing wicking socks and shoes with minimal mesh will help to
keep your feet warm. Wear water-proof sun screen on sunny days, you can still get a sun burn in the winter.
4. Ease into it
Breathing and keeping your normal pace in colder weather can be challenging, use your first cold weather runs as
training to build a base. Don't worry about the time or distance, focus on enjoying the company and the scenery.
5. Watch your footing
Shorten your stride to improve your footing on ice surfaces. Wear grips, such as YAK TRAX (tm), over your running
shoes for better traction. Trail shoes offer better traction and are often waterproof keeping your feet drier and therefore
warmer. You may experience some new muscle soreness as your body is adjusting to working harder to maintain your
balance.
6. Continue to hydrate
Whether running inside or out during cold weather you still need to properly hydrate. You are still working and perspiring
as well as losing fluids in the air you exhale.
7. Be seen
There are fewer daylight hours during our cold season. A reflective vest , wrist bands or arm bands will make you visible to
on coming traffic.
It is very important that you come well prepared for our outdoor run on Thursday December 4th. Refer to the tips included below:
Winter Running Tips:
1. Dress in layers: you can always remove a layer if you get to warm.
First layer underwear/long johns and shirt, should be made of a quick drying material ex. dry weave and marino wool
Second layer fleeces are good insulators. Don't wear cotton as it holds the moisture in and will make you cold.
Third layer should offer some wind resistance and protect you from any precipitation.
Get out of you wet clothes as soon as possible after your run to eliminate the chance of getting chilled.
2. Run with others
If you have running partners you are less likely to skip a cold workout and disappoint them.
3. Cover your hands, your head and feet
On a cold day you can lose as much as 40% of your heat through your head and 30% through your hands. Wearing a warm
hat and mittens can preserve a great deal of body heat. Wearing wicking socks and shoes with minimal mesh will help to
keep your feet warm. Wear water-proof sun screen on sunny days, you can still get a sun burn in the winter.
4. Ease into it
Breathing and keeping your normal pace in colder weather can be challenging, use your first cold weather runs as
training to build a base. Don't worry about the time or distance, focus on enjoying the company and the scenery.
5. Watch your footing
Shorten your stride to improve your footing on ice surfaces. Wear grips, such as YAK TRAX (tm), over your running
shoes for better traction. Trail shoes offer better traction and are often waterproof keeping your feet drier and therefore
warmer. You may experience some new muscle soreness as your body is adjusting to working harder to maintain your
balance.
6. Continue to hydrate
Whether running inside or out during cold weather you still need to properly hydrate. You are still working and perspiring
as well as losing fluids in the air you exhale.
7. Be seen
There are fewer daylight hours during our cold season. A reflective vest , wrist bands or arm bands will make you visible to
on coming traffic.