Wednesday, January 8, 2014

Cold Weather Tips

Brrrrrr! It's cold out. Windchill into the minus 40s isn't exactly what I call a good time.

That being said, weather like this doesn't have to mean you're sentenced to a treadmill death, or to do endless laps around the 200m indoor track.

Here are some tips to keep you warm and safe even when the mercury goes off the scale!

  • Finish your run with the wind at your back: Wind in your face while finishing means that you'll be both colder and slower. Depending on how challenging the run is, it can mean a dangerous drop in your core temperature, or fatigue that can make finishing your run a challenge. Wind at your back to finish means you get a little boost to your speed, so you can get home that much quicker.
  • Protect your skin:  A little Bodyglide over exposed skin creates a barrier from the elements, meaning you'll lower your risk of frostbite. Also, touch exposed skin every couple of minutes to warm it up.
  • Wear layers that wick well: Keeping your skin dry is key to staying warm. Wear a good wicking base layer, mid layer, and a shell that will allow sweat to evaporate. You'll stay more comfortable longer.
  • Wear a good wind-proof layer or two: Most of us can deal with a raw cold. It stinks, but you warm up. The wind is what can cut through you, and give you a chill that is hard to shake. Wearing a good wind-proof shell will help make that wind bearable.
  • Gentlemen, two words; Wind Boxer: These are a pair of fleece lined underwear that have an extra wind proof layer in the front. When was the last time in the winter you thought, "I'm too warm" down there?
  • Ladies, two other words; Bun Toaster: Similar to the men's Wind Boxer, there fleece lined underwear just don't have the wind-proof panel. Great way to keep your bum warm.
  • Plan your route well: Set up your route so you can cut off and get home quickly if needed. Also, planning a route where you can stop in somewhere to warm up is a good idea.
  • Keep your nutrition warm: If heading out for a run where you need water or nutrition, remember to keep it warm. We have insulated bottles, or you can try wearing your belt under your coat. Keep your gels and chews closer to your body so you can consume them quickly.

If you do decided to stay indoors for your run, here are a few tips:
  • Adjust the incline: On a treadmill, change the incline through the run to reduce repetitive fatigue.
  • Don't worry about the pace: Treadmills calibration can be spotty. Don't worry about how fast or slow it says you're going, just run comfortably.
  • Turn around: If you're on an indoor track, change direction mid-run to reduce the stress from tight corners.
  • Take the longest route: Run on the outside lanes of the track. You'll run a bit farther, and reduce stress from the tight corners.
Keep running, but stay safe!