Bundle Up, It’s Cold Outside!

All of a sudden, it’s freaking cold out! It’s tempting to run indoors on the treadmill this time of year, but Coach Amy recommends running outdoors unless conditions are icy or the “feels like” temperature is below 0 degrees taking into account the wind chill. Stepping out the door and running the first mile in really cold temps is tough, but if you are dressed properly you will feel much better once you’ve warmed up.

Dressing properly makes running outdoors in the winter safer and more tolerable. The key is to layer with water wicking, water resistant, wind breaking materials. Keep in mind visibility - choose reflective and brightly colored materials.

Here are some recommendations:

Head and Face: Trap in heat with a beanie and protect ears from frostbite with ear warmers. A fleece neck warmer is a must. And when the freezing wind is all up in your face, try a baklava underneath your beanie and neck warmer.

Trunk and arms: Wear multiple breathable layers with the innermost layers water wicking and the outer one wind and water resistant. A vest over the top is a great way to keep core temperature up, plus they usually have handy pockets! 

Hands: In the cold, blood rushes away from your extremities to protect your vital organs so you must protect your fingers and toes! Wear two layers with the outer layer in a wind and water resistant mitten as opposed to gloves. Add hand warmers when it is really cold. As soon as you open the package they start working so don't open them up the night before! I store some in the glove compartment of my car. 

Feet: Wear slightly thicker run socks than you usually wear. Avoid socks that are bulky and don't double up as you will find your shoes are suddenly too tight and that is a no-no. In the event of snow, try yak tracks over your shoes. 

Legs: Keep leg muscles warm with running tights. For added protection, wear compression shorts underneath those tights. Fleece lined tights are too hot for me no matter the temperature, but many runners swear by them. 

Embrace the cold people. You CAN do it!