Staying Warm… when it’s cold
Olympian Jeff Galloway
BCM Training Director
www.RunInjuryFree.com
You don't have to cut back your running during cold weather. By applying the successful tips below you can gain control over your exercise, regardless of the temperature.
- Wear several thin layers. Today there are a number of light-weight miracle fibers that can keep you as warm as you wish. The Mizuno company, for example, has a fabric that warms up on a cold day as you generate moisture. Next to your skin, wear a micro fiber garment such as “breath thermo” that is thin but traps body heat and releases it when there is extra buildup. Add long sleeve layers as necessary on top. Before you start sweating, just when you start to feel a bit too warm, pull off the top layer and tie it around your waist.
- Cover extremities: ears, hands, nose. Men may need an extra layer or two of underwear.
- Thermal socks can keep the feet warm. Research this and experiment as needed to find what works best for you.
- There is a “clothing thermometer on page 161 of my GALLOWAY TRAINING PROGRAMS book which will suggest the number and type of garments needed by certain ranges of temperature.
- In extreme cold (usually below 10F or 11C), don't expose skin. Apply vasoline or other skin protectant to any areas not protected by clothing.
- Warm up for an outdoor run by walking or doing other indoor exercise for 5-10 minutes. Before you start sweating, head outside.
- Once outside, run into the wind at first. This allows you to have the wind at your back on the return.
- If you cannot stand the outdoor temperatures for more than 10 minutes, alternate between treadmill running for 5-10 minutes and outdoor running for the same amount.
- Pick outdoor courses that have some protection from the current wind, for portions of the run.
- Make sure the outdoor course you use does not have ice, including "black ice".
- Join us at one of our Florida beach retreats
Note: Olympian Jeff Galloway is the Training Director for the Breast Cancer Marathon. Join Jeff for one of his retreats or running schools held about every week or two. He has coached over a million runners through his running schools, Florida beach and Tahoe retreats, books and training programs—which are fun and offer individualized coaching from Jeff. Subscribe to his free newsletter and blog at www.RunInjuryFree.com
