CoolRunningBoomers

Running in cold

Page history last edited by Sam 1 yr ago

Now that the seasons are changing it is time to update our Wiki. Please post any useful info on

- Clothing for the cold

- Clothing for snow and rain

- Footwear for snow and ice

- How to plan for a winter run; do's and don'ts

- How cold or wet before you won't go out

- How does the cold or snow affect training performance

- Fact and myths

Author	Topic: Tips for cold weather running
Nordic Berserker Cool Runner	posted Oct-29-2007 06:47 PM I live in a fairly extreme location for cold weather running. This links to a blog piece I did a couple of years ago, describing how to dress for cold (say 0s to 20s) to very cold (sub zero) weather. http://northernlightsonline.blogspot.com/2006/01/dressing-up-for-cold-run.html IP: Logged
MustangSally Cool Runner	posted Oct-29-2007 08:11 PM Reminder: The wiki is linked in my signature below. Anyone who wants to can edit and update. Password is "boomers" Best advice I've received about inclement-weather running: "Just don't look at it through the window too long." --Soucilina ------------------ Mustang Sally Boomers and Beyond wiki [This message has been edited by MustangSally (edited Oct-29-2007).] IP: Logged
rtravers Cool Runner	posted Oct-30-2007 04:47 AM quote: Originally posted by MustangSally: "Just don't look at it through the window too long." Oh, my. That rings truer than almost any advice I've ever received on these boards! --Robin IP: Logged
Nordic Berserker Cool Runner	posted Oct-30-2007 09:52 AM I did give a link on another thread, but I'm not sure if you're referring that. Anyway, for years I've used Arctic Tights by Hind. http://www.nationalrunningcenter.com/prodinfo.asp?number=H13209They're incredibly warm. Unless you have strong wind chills you don't even want to wear them in anything above about 10 degrees F, otherwise you'll melt. Here is a picture of some Yaktrax. Another company also makes these sandal like things--imagine a rubber tire cut out to shape you shoes, embedded with little studs that look like button snaps. I don't know that company. I've heard a lot of people who just get a threaded screw (maybe 3/8" or 1/4" and they thread the thing right through the sole of the shoe). I've never tried that but it seems like a good thing to do-maybe try it out on an old pair of shoes. IP: Logged
Ileneforward Cool Runner	posted Oct-30-2007 10:37 AM When the weather here turns brisk and cold, I always add a longer sleeved shirt and then pull the sleeve ends over my hands. Its time also to get out the knee length tights, and a hat instead of a visor, especially if it dips below 55 degrees....brrrrrrrrrr! Horse Riding
hollys4874 Cool Runner	posted Nov-09-2007 01:48 PM Last winter, when I was training for a March marathon, I did a lot of long runs in the coldest part of the winter, including 4 slow 20-milers in temps that ranged from 3 to 17 degrees (F). Since my 20-milers took me about 4 hours, I learned a lot about keeping warm. I tend to be someone who gets cold easily, so what worked for me might be too much for someone else, but I will share with you what allowed me to avoid the dreaded treadmill for these ridiculously long runs, and to run outside all winter in some record-breaking (for here) temps that hovered around zero for weeks. I am not trying to sell any products, just telling you what worked for me. This is primarily advice about running long runs in sub-20 (F) temps. First off, if you have to do really long runs in bitter cold, I think you’re better off doing loops in your neighborhood so that you can swing back by your house if you find you need to add/subtract a layer. I do 5-mile loops, and so stop by my house every 50 minutes to hydrate/potty/adjust clothing. Two points here: #1 Repeating loops may seem boring to you, but I listened to books-on-CD to help with the monotony. #2 Purists might say that taking a 2-3 minute break every 5 miles is not appropriate training for a marathon, but in the cold especially I think it’s necessary and helpful, and, to be honest, I have always taken done this, even in the warm weather, and I did not feel that it hurt me in my Sept. marathon to have never run this distance non-stop before that. HANDS My weakest point in the cold is my hands. They get painfully cold very quickly, no matter how warm the rest of me might be. Here are my solutions. 180S Convertible Running Gloves (CRG) http://www.180s.com/pages/catalog_view.aspx?g=1%2c3&y=2&i=18&c=1#cv_supplemental_begins I LOVE THESE! These are my primary gloves. Made of lightweight, wicking material, they have a light mitt that wraps around the fingertips or tucks back away inside a pocket in the top of the glove. I wear this for the first 45-60 minutes, no matter what the temp, because my hands are still warm at first, and my hands overheat if I start out with the warmer stuff. After the first hour, in temps below 20-22 degrees (F) my fingertips are getting painfully cold. That’s when I switch to this: Asics Winter Run Mitts http://www.asicsamerica.com/products/product.aspx?PRODUCT_ID=240008646&SELECT_PRODUCT_COLOR_ID=240023752&TITLE_C ATEGORY_ID=250001668 These are great for the second hour, lightweight, fleece lined, washable, but if I’m going to be out there longer than 2 hours, on my 3rd hour loop I will add these: Hand and glove warmers http://www.littlehottieswarmers.com/product_p/lhw1-40.htm (this is just one brand as an example – I actually buy the ones they sell at Wal-Mart) I activate a couple of these buy shaking them up, then drop them into the fingertip portion of my mitten. I curl up my hands slightly as I run, and so don’t actually touch the warmers, but they keep the whole mitten warm. This will keep my fingers warm for the duration of run, no matter how long. HEAD Okay, I have a problem with head wear because I have long bushy hair that defies a hat. When a fleece ear wrap is not enough, I use this: Headgator http://www.maxit-inc.com/products/headgator.html It’s basically a long tube made out of lightweight fabric that can be folded into 6 different types of headwear. Mostly I fold it in 3rds and use it like a stocking cap with a hole in the top for my pony tail. When it is REALLY cold (below 10 degrees) and/or windy, I pull out the big guns: Fleece Hood http://frostyfleece.com/Hood_Hat_Fleece_Balaclava.htm I don’t know what brand I have, but got it at Kohl’s or Target, I think. I usually wear my Headgator underneath the hood as a hat. The hood can be worn 5 different ways, depending on your preference and the weather. BUTT I find that my butt cheeks get really cold after a while (high fat content, I guess), but not my legs as much, so, I wear a pair of stretchy compression shorts underneath a pair of microfleece winter running pants for extra cheek warming. TOP LAYERS I always wear my UA mock turtle as my first layer when it gets below 30 degrees (got it on E-Bay for about $30). http://www.underarmour.com/shop/womens/apparel/pid1001512?sid=bottom_03 Over this I layer a microfleece top like this, down to about 20 degrees: http://www.sierratradingpost.com/p/,26969_SportHill-Infuzion-T op-Long-Sleeve-For-Women.html?cm_mmc=PaidPlacement-_-NexTag-_-WNEXT7B-_-SportHill_Infuzion_Top_-_Long_Sleeve_-_For_Women When the temps get below 20 degrees, I add a lightweight microfleece jacket, similar to this (although I got mine at Kohl’s for about $30): http://www.altrec.com/shop/detail/24749/ These 3 layers are all very lightweight but they kept me warm and comfy in the coldest temps for as long as 4 hours running. FEET Oddly enough, my feet and toes don’t seem to get cold when I’m running, maybe because my feet don’t seem to sweat much. Even in the summertime, my socks are mostly dry when I take my shoes off. You’ll have to get cold feet advice somewhere else. I hope this is useful to someone. I may put this in the Wiki, if I can figure out how to do it. I will admit that I spent a small fortune (to me) on winter running apparel last year, but this year all those items still look almost as fresh as when I bought them. If you always hang your tech fabrics to dry (DON’T put them in the dryer or use fabric softener in the wash), they will last you for years, and to me it is well worth it to be able to continue running outside all winter. ------------------ Holly [This message has been edited by hollys4874 (edited Nov-09-2007).]
hopeful4ever Cool Runner	posted Nov-09-2007 02:35 PM Steve - I use these for slippage: http://yaktrax.com/productspro.aspx I think I need to go do some cyber shopping now . . . . IP: Logged
MustangSally Cool Runner	posted Nov-09-2007 02:39 PM quote: Originally posted by smpankowski: Tis the season to run for no good reason. Thanks for the thread Holly. What do you do to keep from slipping on your * ? Does your hydration freeze??? Steve, I use YakTrax. They serve well in snow and crunch, less well on sheet ice. Thank goodness we don't get much of it here. I haven't had to deal with freezing drinks. Some folks around here start with hot (bleah) Gatorade and hope it holds out. The added sugar and salts should depress the freezing point to some extent. Maybe if you ask La T nicely, she'll make you a water-bottle-cozy.
pmcneb Cool Runner	posted Nov-09-2007 08:36 AM low 50's and rainy...I would wear long pants or shorts depending on the wind factor, a short sleeve dri-fit shirt coverd by a long sleeve dri fit. Multiple layers let things breath a bit. And, since you are warm weather spoiled, I would add a pair of cheapo gloves and an ear bra. Aren't you suppose to dress so that you are slightly uncomfortable for the first half mile and then ok for the rest of it? ------------------ Patty IP: Logged
tomwhite Cool Runner	posted Nov-09-2007 08:45 AM when it's in the 50s I dress warmer than my Northern Cousins, and I prefer the Vented Nylon warm-up jacket, since the winds tend to get chilly around here ,,,,,,,,I also goto a lined Nylon running pants,,,,,,,mostly to keep from pulling cold muscles,,,,,, it really just boils down to what's comfortable for you....... all of us deal with Cold Weather differently, and our definition of ''Cold'' can vary alot......just ask our Canadian Runners..... .........however you dress, (and mess around with it, the worst thing that could happen is ''too hot or too cold'').....Good Running to Ya......... IP: Logged
runjr Member	posted Nov-09-2007 09:22 AM Hi Beeman, Now that we have been hitting the evening runs around the upper 30's and low 40's, I have sort of found what works for me. Try different materials and layers until you find what is right. I use similar layers to Patti. Base layer is a tighter dri-fit shirt that wicks away moisture and keeps the skin dry. I add another layer depending on the temp. Over the top is a wind breaker jacket with 1/2 zip. The key to this jacket is that it must be a vented jacket or you won't be able to let the heat out. I agree with the others dress a little cold for the start and you will warm up. Good luck to you and let us know what you find. IP: Logged
BeeMan458 Cool Runner	posted Nov-09-2007 09:30 AM Hi Patty. Are the Zoot pants worth the price of admission? http://www.zootsports.com/1086.php IP: Logged
hally Moderator of Boomers and Beyond	posted Nov-09-2007 09:36 AM Beeman, I know it seems cold to you but 40's is IRC (ideal running conditions) For me in 40 I wear capri pants (that probably won't work for you) with short sleeve wicking top under a windbreaker and lightweight gloves that often come off fairly quickly. By a mile I am fine with that. You need to experiment with what works for you but I'd rather be a little cold to start out then sweating too quickly. Another idea is if you have some kind of treadmill or cardio gear in the house you can warmup on that before you go out. I sometimes do that when it's gets REALLY cold (under 20) Whats up with the heart condition? There's a cardiologist dude who hangs around here sometimes Barb IP: Logged
MustangSally Cool Runner	posted Nov-09-2007 09:45 AM Others may snort and say, "Pah, she's a Canadian," but I'm a wussy one living in the tropics of our Pacific Southwest. Winter running around here usually means breezy, drizzle, and temps somewhere between 34-45. Honestly, unless it's windy and raining, I don't stop wearing shorts until it's well down into the high 30s. I have been a little more likely to wear tights this fall as I deliberately focus on keeping some sore legs warm. The staple of my winter running outfit is a vest that is shell-material in front and mesh in the back. It has a few pockets and is splattered with reflective patterns all over. I like it. It breaks just enough of the breeze, it breathes, I can put a few things in it, and it helps me not get hit by cars. If you're really unwilling to suck it up the first five minutes, you have two options. 1) get a very light packable shell that you can stuff into itself and/or a pocket when you start to warm up; or 2) find a local tree that you can put your warm things on. Pick them up on your way back. You'll be fine. Just go try it all out and see what works and what doesn't. ETR repetitive redundancy ------------------ Mustang Sally Boomers and Beyond wiki [This message has been edited by MustangSally (edited Nov-09-2007).] IP: Logged
tomwhite Cool Runner	posted Nov-09-2007 09:50 AM ..BeeMan//......I prefer Adidas Gear..... ....it may be for Old Times Sake, and some of it won't ''breathe'' as well, but worth checking out...... IP: Logged

rochrunner Cool Runner	posted Nov-09-2007 10:44 AM quote: Originally posted by evanflein: Fleece? Holy cow.... I don't break that out till it's below zero. I think your biggest problem will be overheating... In case you couldn't tell, Erika's from Alaska and has a different perspective on what "cold" is. But I agree that you sound a bit overdressed. I usually don't wear pants until the 30s or a jacket until the 20s (taking the windchill into consideration). Layers are the way to go, and a short-sleeve and long-sleeve tech shirt will carry you a long way, wearing one over the other on your "cold" days. Some light gloves will also feel good on chilly days, as there's no other way to keep your hands warm. As a result of my year-round running, I find that I'm a lot less sensitive to cold in general, and my entire wardrobe and outerwear collection has lightened up over the last couple of years. You may find the same thing happening as your fitness increases. ------------------ - Runnin' in Rochester Rochrunner IP: Logged
ptbrown Cool Runner	posted Nov-09-2007 03:57 PM I'll add a couple of ideas. I find cotton works just fine for most runs under an hour. I save the tech shirts for workouts when I'm going to be wet for an extended period. Go to your local clothing store and inexpensive long sleeve shirts. They are going to be covered up, so don't worry about fashion. I like turtleneck shirts for windy weather because I don't like cold breezes down my back. I also use a hooded sweatshirt for the same reason - the hood makes a warm, comfy cowl around the neck. Get a windbreaker of some sort. I have several - lightweight, medium, and heavyduty. The wind on wet clothes will make you cold. Keep out the wind and you have a running sauna. Running will keep your legs pretty warm. I don't wear long pants until temps are way below freezing. With temperatures in the 40s and 50s you won't need a hat. Dress to be chilly for the first 10-15 minutes. After that you'll warm up and want to shed layers. IP: Logged
Ileneforward Cool Runner	posted Nov-09-2007 05:46 PM Mittens with wind covers are really great for cold weather running, especially if it gets damp too. Tetsujin gave me some when I did the Portland marathon and I love them. When I get home I will check the brand name. IP: Logged
tomwhite Cool Runner	posted Nov-09-2007 07:39 PM .... I need to get an Adidas BallCap....... also, check out Polar Fleece Mittens. ....I wear these in 16-degrees and less.......VERY WARM.....
dg9 Cool Runner	posted Nov-10-2007 09:23 AM hi BeeMan! ... another plug for zippers. I wear 2 jackets, the inside is a Nike drifit, very light, the outer is water resistent but 'breathes'. Lots of zipper adjusting depending on all the usual. but that's for MI winters. 1 should do for you. if it's 40's when I start, & it's daylight! just shorts & the usual sleeveless top with the drifit jacket. & gloves. never tried zoot pants, but zoot shorts are my all time favorite. ...happy running. IP: Logged
Birdog Cool Runner	posted Nov-10-2007 12:13 PM You really should consider your head and hands. Not that they get cold themselves. You lose much heat through both. Keeping them warm will make the rest of you warmer. If you cover your head and hands; You'll probably wear less clothes. Especially since you're not crazy about hats. I'd like to suggest trying a Buff for your head. I have two. They are extremely versatile. Can wear it in summer as a sweatband. I can't tell you the number of times I've pulled my Buff down over my ears during a run...or off also. Have used it as a hat. Even used it to hold a wool scarf over my face in below zero running. http://www.buff.es/en/index.php?p=USA I have a pair of wool glove liners. They don't cost much. They work great much of the time. They aren't too thick. Can get them at places like McMaster Carr. Industrial work suppliers. I don't know why the running shops haven't picked up on these. Maybe because they're so cheap. ------------------ Ron When being chased by a bear...You don't have to outrun the bear. You just have to outrun the other guy. IP: Logged
BeeMan458 Cool Runner	posted Nov-10-2007 01:07 PM 4mi @ 45.22/11:21/mi pace. First 2.8mi 30:56/11:03/mi pace. Air temp was 55F, so I had to lose the sweat pants before going out. Darn, as they look so cool. Wore a Nike double shirt; Dri-fit on the inside, knit on the outside. Big 5 Sporting Goods has them on sale for $25. They work great. Heavy enough to break the wind on the chest, tech to wick the sweat, yet light enough so you don't overheat and you're damp when you finish, not wet; well except for the sweatband of course. I now have two of those bad boys. Going need colder weather before I can use the sweats. Left on the run it was 55F and when I got back it was 58F; great running weather. ------------------------------------------------- IP: Logged
juki Cool Runner	posted Nov-10-2007 05:57 PM What Birdog said, both about the head and hands AND the Buff recommendation. I once read that when you are running, your body temperature is elevated enough so that it will feel about 20 degrees (Farenheit) warmer than it actually is. That may help you determine what to wear. If you see that it's 45 outside ("real feel"), then pick what you'd feel comfortable running in if it were 65 out. Since I can never remember what to wear, I ended up putting together a little Excel spreadsheet with a matrix of clothing items mapped to various temperatures, based on experimenting with different combinations on different days. It's truly idiot-proof. I get up at 6:30, look at Accuweather.com to see what the maximum real feel temp will be (meaning what's predicted at the end of my run), and go to my matrix and put on whatever it tells me to wear. Incidentally, I find that I need even less if I'm doing a hard run (tempo, hills or speedwork). Don't know if you're doing those, but it's another factor to consider. ------------------ Gratuitous Blog Link IP: Logged
BeeMan458 Cool Runner	posted Nov-10-2007 08:14 PM Any opinions of Underarmour shirts vs Nike Dri-Fit? Are they just an expensive alternative or are they worth the premium, for what they do?