Cold Weather Running Tips...

Welcome to everyone who just joined the Flying Pig Running Group!!

Later this week I will be emailing the training schedule for both groups ... For tomorrow, if you're just getting started, plan on a combination of jogging & walking for 25 minutes. For the group that's been together for the past 6 months, you have 4 easy miles in the morning. Both groups will start at 5:30am, leaving from Crossroads Church.

In the meantime, I've gotten some email's and questions over the past couple weeks about the change in temperature and how that impacts our training ... and wanted to share some important winter running tips.

First, just know that the hardest part of running in the cold is just crossing that initial mental hurdle of thinking that somehow you "can't" run outside when it's below a certain temperature ... or that somehow running in the cold isn't good for you.

You absolutely can run in the cold, and it's really the only way to get through that hurdle. And of course you'll need to dress appropriately, but as long as you're equipped appropriately, the best approach is to just plunge right into a cold weather run!

That first mile is generally a transition mile ... but then this amazing thing happens - your body warms up and regulates your temperature, almost perfectly.

Endorphins kick in and help you feel even more comfortable, just like anytime you run, and before you know it, your run has been accomplished!!

And believe it or not, you get to a point that you really enjoy running in the cold. Just ask those who ran in the cold last year for the first time!

Here are a few tips for cold weather running:

Always Protect Your Head and Neck! About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.

Protect Your Hands and Feet! As much as 30% of your body heat escapes through your hands and feet. On mild days, wear running gloves that wick moisture away. You can also tuck disposable heat packets into your gloves. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.

Get a pair of leggings or running pants! The right running pants will not only keep you warm, but they'll do wonders to support your lower body using compression technology (especially important on those long runs).

Dress in Layers! Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.

Pay Attention to Temperature and Wind Chill - If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, I'll recommend hitting the treadmill instead.

My personal choice in cold weather gear is Under Armour. Yes, it can be a little pricey, but they are the leaders in keeping athletes warm in even the most extreme conditions. And, if a cold running outfit from UA cost $150, you'll be able to use it for many years to come - their clothing is exceptionally durable and built for long term performance.

You can click here to check out the Under Armour cold weather gear. Nike, Asics and others have quality cold weather running gear as well.

Last year we had one or two days where the temps hit 10 degrees (not including wind chill), and we all make it through just fine. The key of course, is dressing appropriately!

Talk with you later in the week!

Your friend in fitness,
Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 http://www.cincinnatifitness.com/