Most dedicated runners do not allow the
cold weather to prevent them from going on their regularly scheduled runs.
Whether the runner lives in a climate which has seasonably cold weather or
simply experiences a bout of unseasonably cold weather, it is necessary for the
runner to be prepared for these conditions and to understand how to run in this
type of weather. This article will provide some useful information for equipment
and techniques which can make running in cold weather both more enjoyable and
Dressing in layers is one way in which runners can make running in cold weather
more manageable. Ideally all of the layers should consist of materials which
will help to wick moisture away from the skin and the layers should be placed on
the body in a manner in which outer layers can be shed easily if the runner
becomes too warm during the course of the run. Simply dressing in one layer of a
very warm material is not recommended because most runners start out feeling as
though they need much more clothing than they feel as though they need once the
body heats up. In dressing in layers, the runner should have a method for
carrying the additional layers once they are shed. This may include tying
clothing around the waist or placing small articles of clothing such as gloves
and hats into a pocket.
Hats are a very important piece of equipment for running in cold weather. This
is because a large percentage of the body heat lost can be lost through the
head. Taking precautions to keep the head covered will help to prevent this loss
of heat which can result in the runner becoming chilled. Again, layering can
also be used in cold weather. Ideally, the layer closest to the head will be a
thin layer which wicks moisture away from the scalp while the outer layer will
typically consist of a heavier material. Again, the runner may wish to remove
the outer layer once he warms up. This will help to prevent him from
Runners who plan to run in cold weather should understand the importance of
hydration when they are running in the cold. Most runners realize they should
make an effort to maintain hydration levels during warm weather runs because
they are sweating noticeably but it is just as important in cold weather.
Runners may not be aware they are sweating because the sweat is being drawn away
from the skin and evaporating quickly but many runners sweat substantially while
running in cold weather. Additionally, water is also lost through respiration.
Take care to properly hydrate will prevent runners from becoming dehydrated
while running in the cold.
One final tip for running in cold weather involves planning the run so you are
running into the wind at the beginning of the run and the wind is at your
back at the end of the run. This is beneficial because the runner will likely be
sweating more on the second half of the run. Keeping the wind at your back will
help to prevent the runner from becoming chilled if sweat begins to freeze on
the body or the clothing while running into the wind.
The video clip above is from my DVD about running stetches and other running related information. Click on the DVD case below to find out more.