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Cold Weather Running Tips

Cold weather is finally here. Resist the temptation to bundle up in sweat suits or too many layers. Your body warms up quickly, and you'll be more comfortable dressed lightly in technical fabrics designed for running. (Three cheers for Coolmax.)

Also, how your body regulates its temperature will be different in cooler weather. In the summer, we sweat profusely to stay cool. As temperatures drop, our bodies do clever things with blood flow to keep us warm in our core. This also means that a little more of our blood is available to service muscles, so we can generally run a bit quicker in cooler conditions. Don't go too fast too soon, though, and risk an injury. Also, as it gets really cold, our bodies concentrate on warming our core, so we start running more slowly again.

Winter running gear is pretty simple. Pants or leggings, gloves, hat, and jacket over long sleeve shirt are about all that you need as long as everything is made of CoolMax or similar material. It doesn't sound like enough, but here's why it works: your body warms up pretty quickly during exercise and begins to perspire. That moisture needs to evaporate. In warm weather, CoolMax helps moisture evaporate through the material so you stay cooler. In cold weather, CoolMax helps moisture evaporate so that it doesn't stay in your clothes, where it just gets cold and makes you colder. That's why running in cotton or other natural fabrics is especially miserable in the winter. When you're wearing proper gear, you'll notice frost forming on the outside of your clothes—a good sign. It means that the moisture getting to the cold air instead of chilling you.

Running safely with even less daylight requires extra vigilance.

- Wear Bright Colors—Be as visible as you can when you run in the early morning or evening. It isn't a guarantee that a drowsy commuter will see you, but it improves the odds. This is also an excuse to do a little shopping for some more CoolMax running gear. If your run has you out before sunrise as the days get shorter, it would be wise to invest in a reflective vest to improve your visibility.

- Carry ID—A SRRC shoe tag works well because it's both identification and a little reflector. The tag comes with your SRRC membership. Contact an SRRC officer for extras.

- Watch for Ice—Icy patches on the road will be a hazard from early winter till the spring. A little bit of melting snow that's nothing but a wet patch during the day can turn into an icy trap overnight changing your morning routine from running to falling.

- Watch for Turning Vehicles—While this is always true, morning traffic on potentially icy or slippery roads multiplies the number of occasions where two moving bodies my try to share the same space (ouch). Do not expect to be seen, even if you're wearing your best fluorescent outfit, have made eye contact with a driver, and both of you are waving. When approaching right-turning cars from their right, expect them to pull right out before they see you. (Your expectations will seldom be disappointed.)

- Run Facing Oncoming Traffic—Because a runner is small, slow-moving, and almost invisible compared to a car, you want to be able to see what's coming and deal with it. You do NOT want cars racing up on you from behind.

- Ditch the iPod—A key part of running safely anywhere is situational awareness. Keeping your ears open helps you better assess things as you run along. A loose dog who's having an aggressive moment will often not make a lot of sound just prior to contact. Hybrid cars can also be remarkably quiet until they are right on top of you. (Note: USATF rule 144.3b bans headphones from all sanctioned events.)

- Be Vigilant—If you observe a pattern that is making you uncomfortable, contact the Loudoun County Sheriff's dept. (703-777-1021) and/or your neighborhood watch contact and send out a note to the rest of the SRRC members.