This post is inspired by the temperature in Ottawa this morning. It was -19.8 this morning.
The clinic I'm pace leading is a Half Marathon. Believe it or not, many are rookie runners. Although, I must say my actual group is full of superstars who all were dressed appropriately! Looking around the Running Room this morning, I saw a lot of "Winter No-No's" so I thought I would write a little about how I dress for winter running.
The most IMPORTANT thing is to wear breathable clothing, in layers. My first layer is obviously my sports bra (NEVER WEAR COTTON BRAS.... OR COTTON ANYTHING FOR THAT MATTER!!) followed by a long sleeve ,wicking, snug running shirt. Over top, I sport a short sleeved loser fitting polypropylene (Coolmax or Thermax) Usually this is my standard, it keeps me warm up to -20 I'd say!
Today was a little chilly though, so I opted to layer another Coolmax half zip over top. (Forgot to take a picture though) Usually I wouldn't have added this layer, but because today was a LSD (long slow distance) run I usually don't work quite as hard and end up chilled. Truth be told, today I felt over dressed... as I was quite warm by the end!
On my bottom half, today I sported a pair of coolmax long johns (purchased at Costco!) under a pair of Lulu groove pants. A lot of runners enjoy a wind breaking pant, but I couldn't be bothered to spend $100+ on them, so I choose to layer. The second layer is used to keep in warm air, but release enough air to avoid overheating. Also keep in mind, its very important to wear breathable *NOT COTTON* socks. I read somewhere once that your feet sweat on average 1 cup of fluid during a workout... hence the need for breathable socks! Running shoes are also designed to promote air circulation so the combination of breathable socks and running shoes is PERFECT!
Final layer: My trusty reflective shell, a fleece scarf and a breathable toque.
I find my hands get to hot.. so I tend to stick with the cheapy dollar store gloves. Sporting Habs gloves in Ottawa is often a good conversation starter too! :)
And you can't forget water!! Even though its freeeeeezing you still need to hydrate. Because we were only doing 10k, I just carried this little guy in my pocket. On days this cold, it would be frozen if I carried it in my water belt.
To protect my skin, I lube up it Clinique's Weather Everything. It's active ingredients are Titanium Dioxide providing SPF 15 and dimethicone. Titanium dioxide is a physical barrier that reflects UV rays. It can be used effectively with other sunscreens as well. Dimethicone is an organic silicone that creates a light soft "film" on the face that keeps moisture from being pulled from the face in dry environments and provides a level of protection from wind; it also smoothes out fine lines due to dryness(and keeps new ones from forming.) It very gentle and works well with even sensitive skin. I think this may been discontinued though, because I can't seem to find it on their website.
And there you have it my friends. Running in the freezing cold can be done. I personally LOVE it! :)
Enjoy this bright, sunny yet freezing day!
Final layer: My trusty reflective shell, a fleece scarf and a breathable toque.I find my hands get to hot.. so I tend to stick with the cheapy dollar store gloves. Sporting Habs gloves in Ottawa is often a good conversation starter too! :)And you can't forget water!! Even though its freeeeeezing you still need to hydrate. Because we were only doing 10k, I just carried this little guy in my pocket. On days this cold, it would be frozen if I carried it in my water belt.To protect my skin, I lube up it Clinique's Weather Everything. It's active ingredients are Titanium Dioxide providing SPF 15 and dimethicone. Titanium dioxide is a physical barrier that reflects UV rays. It can be used effectively with other sunscreens as well. Dimethicone is an organic silicone that creates a light soft "film" on the face that keeps moisture from being pulled from the face in dry environments and provides a level of protection from wind; it also smoothes out fine lines due to dryness(and keeps new ones from forming.) It very gentle and works well with even sensitive skin. I think this may been discontinued though, because I can't seem to find it on their website.
And there you have it my friends. Running in the freezing cold can be done. I personally LOVE it! :)
Enjoy this bright, sunny yet freezing day!
9 comments:
I've discovered I like running in the cold, but not in the ice pellets we are having now. Guess I waited too late today, because I'm not into getting pelted with ice.
Anyway, thanks for this, because I was actually nervous about running outside in winter, and NS gets nice damp wind chills. I really do need to get rid of the cotton sock, though.
I got cold just reading your post!
I really admire you running all the time and such long distances, let alone out in the extreme cold!
no goofy for me! i doubt i'll ever do a marathon because of my knees. :) that's ok with me, though! i like the half! :)
My question is--how do you keep all your layers clean? The one thing that keeps me from running in the cold is the idea of getting a jacket or windbreaker sweaty and gross and then not really knowing how to launder it on a regular basis.
You wear like three or four more layers than I do. LOL. Oh and running socks are a must.
Allison -- all the running stuff I own is as easily washable as anything else I work out in. (The outside shell layer doesn't seem to get as smelly so I usually wash them every three runs or so.) You can buy special fabric for it but I don't bother ...
Very helpful post! Thanks!
Thanks for the great tips.
I was wondering, I am planning on doing the half clinic AFTER the race weekend in May - at what pace, duration and ability should I be at to fit into the clinic? Currently, I am running fairly slow - slower than my first and only 5k race pace from 8 years ago...I am running the 5K on St Paddy's day and then immediately start the 10 K clinic...a bit nervous as I do not think of myself as a runner - can you write about what to expect from the Running room clinics? THANK YOU IN ADVANCE!
PS - I am doing it out of the Merivale store.
Thanks I was actually wondering what I need to run in the cold. Appreciate the post :o)
Really very helpful post for beginners.!! I like your running shoes.
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