Me this morning - running uphill into a headwind, then being pounded by driving rain and soaked by a passing car, can you relate?
Ok, I know it is February and we are in the UK, what else should we expect, but come on, it has been pretty grim of late. Apparently, with the wind-chill factor, it was near -7 here in Pewsey yesterday.
Those sensible people, ie non-runners, will have stayed in the warm, perhaps with their feet up and a nice mug of hot chocolate. But runners......oh they will be out freezing their bits off, chasing a new pb or trying to increase their mileage.
If we are going to go out in this awful weather, what should we wear? How many of you have put a thermal vest and thick sweatshirt on under their running gilet only to regret it 15 minutes later when you feel like you are in a sauna?.....just me then?
Tips for Cold Weather Running:-
Make layers your friends. Although it may feel like you are stepping out into the Antarctic when you open the door, once you get going you will soon warm up, especially if you are as overweight and underfit as me! Layers mean you can start off feeling comfortable and then peel them off as your body heats up.
Basics:
Base layer - Dri-fit technology clothing is designed to be ultralight and sweat-wicking while keeping you warm and covered. Chose between either a long or short-sleeved top, depending on how warm you usually get. If you are just starting out running and doing a walk/run routine, add another layer - you can always take it off and tie it around your waist later on.
Windproof and Water-resistant Jacket - If you can, go for the best running-specific jacket you can afford, otherwise try to get one that at least has vents for the hot air you produce to escape and stop you from boiling up.
Running tights - bit too cold for bare legs, so cover up in some running tights, there are thermal ones available or you could double up with two pairs to ensure your legs don't freeze. You can of course wear jogging bottoms but they can be a little heavy - but go with what is comfortable for you, if you feel too exposed in tights, slip some running shorts over the top!
Hat - If your head is cold, the chances are you will be too, so cover up with a hat if you are heading out in the winter. Ok perhaps not a Fedora or a Cowboy hat (unless you really want to) but a beanie, again in tech material to allow your head to breathe. These are lightweight and can be shoved in your pocket if you get too warm mid-run. If you find a hat too hot try a buff or headband.
Buff - that tube of material that you can allegedly make into a multitude of different headware items - well done if you can but it works well as a neck gaiter or hairband and is easily twisted around your wrist if you get sick of it.
Gloves - as with your hat and jacket, go out in gloves and take them off later if you need to, much better than frostbitten digits. You can get waterproof ones, touch-screen ones - so that you can change your tunes without taking your glove off, you can get reflective ones, fluorescent ones, ones with mitts that cover your fingers etc etc, the list goes on.
Warming up before you run is, as you know, always important, as it helps to increase your body temperature and blood flow to your muscles, it becomes even more vital in winter as cold muscles may be more prone to tightening up which may result in you suffering from muscle strain or cramp.
Top Tip: - If you can, try to get the wind blowing from behind you as you head home, it just makes it feel a little easier at the end.
Do you find it difficult to breathe in the cold?
Whilst it is not considered dangerous to run in the cold*, you may find it uncomfortable. Your windpipe may feel like it is burning, this is the feeling from taking gulps of cold air whilst you run and your nose and windpipe have to work hard to warm this air up before it reaches your lungs. Try focusing on taking longer and more relaxed breaths as you run.
*If you have asthma, COPD, or bronchitis, cold weather conditions can make your symptoms worse so take care.
When it comes to your cool-down, get inside, take off your sweaty clothes and change into dry ones before doing your stretching.
No excuses then, get out there and enjoy the winter - what's the saying? .....
More soon, keep safe xx
(See end of post for places to buy running kit.)
I keep meaning to do some gin reviews, I will, and I may start with this one as it is absolutely delicious!
Places for kit:
Aldi and Lidl sometimes have sports clothing in their market stall in the middle aisles - these are usually pretty good stuff and reasonably priced.
Decathlon - these guys are a great place to shop for great kit at a great price - I have bought loads from them and never been disappointed with the quality even though it seems too cheap.
Sportsshoes - these have all the big names at usually reduced prices.
Sundried - my personal favourite brand - They say "At Sundried, we believe that clothing should be of a high quality and last you a long time, instead of being cheap and disposable. Wouldn't you rather buy the best running top you've ever owned and wear it for years than pick up a cheap one that falls apart after a few uses? Your clothing is an investment and we want our apparel to be your training partner for life.
We are proud to present EcoTech® - a collection of activewear for men and women made from recycled coffee grounds and recycled plastic. We also have a range of technical fitness t-shirts made from pioneering biodegradable fabric."
They aren't that expensive but are really good stuff.
There are many, many places to buy your stuff, these are just a few I use.
Comentários