Brrr-Running in the Cold: Tips

- By Maureen Baraka Bonfante

Baby It's Cold Outside. I love that song. Whether it's one of many duets recorded since 1949, the duets by Ricardo Montalban and Ester Williams, and Red Skelton and Betty Garret  in the movie Neptune's Daughter or this gem by Zach Braff and Donald Faison.



Winter blasts & traveling to colder climates leave many runners facing the "Baby it's cold outside!" test. Sometimes the pushing and pulling is with loved ones, other times an internal debate.

"I really must train."

"Baby it's cold outside!"

"I have a 10K."

"Baby it's cold outside!"

"I gotta to lace up."

"Your hands 'n feet may freeze, you know."

"I really must go, go, go." "So please enough talk of cold."

"BUT, baby it's cold outside!!"

BUT the enemy of all runners, when we really need to focus on HOW's. If you want to stay in good form whether you're running just to stay in shape or compete in a race you must get out of your physical and mental comfort zones, away from comfy couches, blankets, TV's, other fun distractions, tempting hot toddies, cocoas with cream, warm embraces from loved ones, warm, furry pets and, "Just do it!"

Preparing yourself in advance and having some HOW's in addition to a list of DO's and DON'TS will help you stay on course.

How to Prepare

1) Set reasonable distance, pace and total running time goals. 

If you have never run in the cold now is not the time to try to set a personal best record. Have a goal A & B. If you master A move on to B. For example, you are a new runner and the longest distance you ran was 4 miles when it was 64°F but it is 38°F and windy. Set Plan A for a 3 mile run at a slower than usual pace. If you feel good after 3 miles try for 4.

If you normally set out to run just for a set time, an hour every morning etc. no matter how far, consider reducing the time by a quarter. So your hour run becomes 45 mins and so on.

After a few days, you will get accustomed to running in the cold and enjoy continuing with your running program outdoors without a break throughout year.

2) Dress Accordingly/Prevent Frostbite

a) Wear layers. You can always take off a hoodie, etc. and tie it around your waist if you start to feel warm.

b) Protect your extremeties. Make sure you are wearing long sleeve shirts and running pants, not shorts and short sleeve tees. Wear a good hat, gloves, socks, ear muffs or head band. Cover your nose and face with a scarf or a face protector.

Frostbite begins to set in when the body's temperature drops below 98°F (34°C). Your body in an act to save itself starts to to contract blood vessels on the surface of the skin and extremities, so that blood can be concentrated in and keep vital organs such as the heart and lungs warm. In addition, to numerous factors increasing risk of getting frostbite such as alcohol or drug abuse, heart disease, poor ciruculation, etc. having sneakers that are constricting blood flow can also contribute to it. Be sure that your running shoes are roomy as well as comfortable.

c) Protect your feet and prevent slips. Whether you like a barefoot style of running or sneakers be sure your foot wear has good traction. Don't take a chance running on a snowy or frosty surface with footwear that is smooth. If you can, buy yourself a pair of running shoes with cleats. There are a variety of options out there. If you do not want to purchase a new pair of running shoes with cleats get a traction device you can slip on like the one below or if you are handy cleats you can put on the bottom of the soles.

Yatrax Walkers- Unisex $19.95, REI.com

3) Carry extra clothes, if you are commuting to run or participate in a race. See if you have options to check a bag with some extra clothes to change into. Adding to the risk of frostbite is being wet in the cold. You run. You sweat. It is unavoidable.

Tips for Running in the Rain with Kelly Feet

- By Maureen Baraka Bonfante

We need it. We can't live without it. Running! And, of course the rain. But for many the combo is like oil and vinegar, requiring too much effort to get the two to blend and stay blended for a successful run.

How can you run with "Kelly Feet" as you do on warm sunny days?



And, not feel like a blade runner hanging on for life on the edge of a wet beam?

Be  Prepared!

Understanding Weather Conditions: "Is It Safe?"

Even the most diehard runners will agree that safety is first and foremost in deciding weather or not to run in extreme weather conditions. If there is a chance of lightening strikes, flooding, strong winds or heavy rains that can impede visibility or make roads or trails unsafe, skip your run or delay it until conditions improve. If the rain poses no threat you can make the most of it by doing the following:

Dress Appropriately: Keep it Light

Avoid wearing thick cotton or other fabrics that hold water like a sponge which can weigh you and your bottoms down!

 

Instead wear clothes made of high performance fabrics. If you don't have any wear lightweight cotton or synthetics that hold the least amount of water.

If you want to keep more water out try wearing a light weight rain poncho. Many when folded are compact enough to fit in a fanny pack. With prices ranging from under a dollar and up it is not a bad investment. Some drawbacks of wearing a rain poncho; it can get in the way as you arms swing and legs fly and it can get hot in there as you body's heat can't dissipate well. 

You can wear a light weight wind and waterproof jacket or rain jacket with vents. Prices generally range from $30 and up. In either case you want to make sure you wear a lighter top underneath so you don't get too hot.

I prefer to run with just a performance tee shirt. A long sleeve one when it is cooler outside. I don't mind the rain. Being soaked from sweat, rain it is all the same. I usually carry an extra tee. The performance ones can roll up tight and can fit in my 12.5" x 6" x 4" waist pack. They run from $7 and up. You can also carry an extra one in a small running backpack $35 and up.

Waist packs and running backpacks are great if you need to carry more than keys and/or wallet. A cheaper alternative is using a drawstring backpack. Every household has at least one received as a promotional item from a race, work, conference or other event. If it is not the waterproof type, put your things in a plastic or large freezer zip lock bag first. (Tip: to keep the bag from flip-flopping around as you run pull the ends of the draw strings to tie around your front. If they are not long enough to tie around you can extend them with shoe laces, a bandana, etc.). Another option is using small children's backpacks.

Mommies if you have little one's who fuss a bit when you try to go out for a run while they stay behind with daddies, other relatives, friends or neighbors, think about asking them to lend you their little backpacks, "so mommy can carry her things." Make them feel as if they are contributing and being a part of your running time in some way. Let them know that you will think of them and feel inspired by running with it. If you are not a mommy don't worry no one will tell.

Head Gear

I like to wear a bandana to keep sweat from dripping down my face, neck or into my ears on sunny days and found wearing one under a cap helps keep my head drier on rainy ones.

Wearing a cap with a good size brim can keep rain away from your eyes, improving visibility. If you can get a waterproof one that is ideal, or you can sport an umbrella hat like Bruce Almighty.

Covering up the Lower Limbs

Moving on to lower body cover the questions are, "To be or not to be wearing shorts?" if it isn't cold, short shorts versus other leg gear and using Vaseline.