The key to enjoying wintertime running is preparing for it. You need to understand what to wear on your feet, legs, upper body, hands and head and make sure you can be seen.
Layering your clothing is the #1 rule for winter running. Layers help keep in more heat. Several companies make moisture managing new-age fabrics, which spread and pull moisture away from the skin. Don’t go for cotton because cotton holds moisture instead of spreading and pulling moisture away from the body.
For the outside layers, one of the several breathable synthetic materials in a 1/4-zip pullover or jacket will do the trick. On really frigid, wet and cold days, with temperatures dipping to 20? or lower, garments made with Gore-Tex outerwear offer even more protection.
Other items to include in your winter running wardrobe include:
• Reflective vest or top: If you aren’t fortunate enough to be able to run during the day and have to run before or after work, then you need to make sure you are seen by motorists. Be wary of that morning commuter who didn’t scrape off his windshield or isn’t paying attention.
• Hat: Most of your body heat will attempt to escape from the head, so wear a knit ski hat, preferably one made of wool or a new-age fabric to maintain the warmth. Wear a hat that covers your ears.
•Gloves: Again, a lot of body heat can escape from your hands, so protect them with top-quality running gloves and a pair of synthetic liners underneath. There are different levels of running gloves depending on the temperature, and cotton is non-wind resistant. Keeping your hands warm can make a big difference in your comfort level.
• Socks: To keep feet warm, wear a pair of thicker wool socks. Don’t wear 100% cotton socks. Cotton absorbs too much water. Wool can wick away moisture and keep your feet dry. And dry feet not only stay warmer but are less likely to suffer blisters.
• Neckwear: It’s your neck, so remember to wear a scarf, neck gaiter, turtleneck or a jacket or pull over featuring a zip-up collar.
• Sun protection: Don’t forget sunglasses and sunblock on bright, sunny days, especially if the ground has snow. Rays reflecting off of snow can cause sunburn and vision problems.
• Shoes: Remember to leave your shoes at room temperature and not in your cold garage. Running shoe midsoles can freeze and be rock hard on cold days, so keep them warm to enjoy a better ride.
• Traction: On snow-covered roads or in icy conditions, wear Yaktrax or Stabilicers over your shoes to provide better traction.
Don’t let winter interrupt your running. It’s always a good idea to cut back during some part of the year, but winter is no excuse to stop altogether. You can always use a treadmill and if you stop running all together it will take a while to build back up in the spring.
Need a winter training group? Maine Running Company hosts a group every Thursday night at 6 pm, beginning Nov. 29. Reflective vests are available for all participants. For more information go to www.mainerunning.com.
John Rogers is the owner of Maine Running Company on Forest Avenue in Portland. Send questions or comments to him at jr@mainerunning.com or check out the store’s website at www.mainerunning.com.