Proper Clothes For Winter Running

Runners should wear clothing that is not only comfortable, but “runner friendly”. What I mean by that is that you should wear apparel made with moisture-wicking fabrics. This fabric will “wick” away the moisture from your body as your sweat and keep you dry. This is important in both cold weather and warmer weather. If you wear shirts that don’t do this – as you sweat, the sweat stays against your body, you stay wet, cold and pretty miserable.

Cotton is the one fabric that you want to stay away from. Cotton will absorb your body heat, your moisture as your sweat and will cling to your body. This makes your run pretty miserable not matter what time of year it is. Most runners that have been running for years can attest to this. We’ve all been out there in our cotton t-shirts before better material became available.

Layering your clothing is the best way to stay comfortable when you are running in colder weather. Multiple layers will keep you drier than one heavy piece of apparel. The different layers will keep you warm while wicking moisture away from your body. How many layers you wear depends on a couple of factors – how cold the climate is your running in, is it raining and how warm you like to be when you run.

Another good thing to remember is that you should dress as if it is 10 degrees warmer than it actually is outside. The extra 10 degrees accounts for your body heat.

Your base layer is the most important. This layer needs to move moisture away from you so that you won’t get chilled. This is the layer where you definitely want a technical shirt – such as CoolMax. For some runners, this layer could be a singlet or for others a long sleeve shirt.

A shirt with a zipper that is a great next layer – especially if you are using 2 layers. If it gets a little warmer, you can partially unzip and allow some ventilation. If it turns cooler on you or the wind starts to pick up – you can zip it all the way up.

When the weather is really cold or if its raining/snowing, you need some sort of jacket. You can find jackets now that are wind-resistant and water resistant. When you are looking at jackets, make sure to look to see if they are venting in the back (and sometimes under the arms). This will allow the ventilation that you need so that your layers don’t get “heavy” as you sweat.

You also want to remember your hands and feet. Be sure to wear gloves and a hat or band over your ears on those super cold days. Also, If it’s raining, I like to wear a cap that is rain-resistant. This keeps the rain from getting in my eyes.

Buy Climbing Harness

Gym climbing

These harnesses are specifically designed for gym climbing. While they meet all safety requirements you can easily and quickly get them on and off. These harnesses are really light and since you don’t carry up a lot of supplemental climbing gear while climbing in the gym they often have only two gear loops allowing you to carry everything you need for gym climbing.

Traditional climbing

This type of climbing usually requires carrying a substantial amount of climbing gear. Therefore, harnesses for traditional climbing often have 4 gear loops so you can take everything you need on the wall with you. In addition, these harnesses feature adjustable leg loops so you can fit them perfectly and tightly on your legs. Since you will be spending a lot of time on the wall, a good fit is very important and can help avoid traumas.

Ice climbing

These harnesses are relatively similar to those used for the traditional climbing but the materials as well as the design are adjusted for winter conditions. They will have ample space for additional gear and will easily fit over your winter clothes.

Once you’ve identified what type of harness you need, you need to try it on. Ideally you will need a small climbing wall to fully test it and the majority of specialized climbing shops will offer you this opportunity. Put the harness on and make sure the waistbelt fits comfortably and doesn’t move to much. Also, pay attention to pressure points. You shouldn’t feel any excessive pressure while hanging on belay, otherwise look for a different harness. Try readjusting the rise and the leg loops. It might solve some of the pressure problems. Remember, there is a huge variety of climbing harnesses. Try several ones before you find what you really need.

Beware Of The Slant Of The Road

If you run the same road (which is steeply slanted), in the same direction, day in and day out – it can lead to running injuries. Also, if the road is slanted even more steeply – it can throw your stride off. Some of the things that this can cause are IT band syndrome, plantar fasciitis, runner’s knee and more. So, you need to be aware of the pitch of the road you are running on and make allowances.
You may hear others say that they switch up and run the road in the opposite direction to compensate for the pitch of the road. I will never recommend this as a solution. For safety, I believe that you should always run facing traffic. If you run your route the other way – you will not be doing that.

One of the things that you can do is to switch routes. Try to find a running route where the road does not pitch as much as what you may be running on now. You might be able to find a park or place where the slant is not as bad.

Another thing that you can do is to run more to the side of the road on the shoulder than on the road. I’ve found that the road usually levels out more when you get to the edge of the road. This will help tremendously.

It is important for you to watch the camber (or slant) of the road when you are out on your runs. This may be something that you have never thought about before – but should be aware of. However, if you have to run on roads that are slanted – make sure that you are icing and self massaging when you finish.

Allure of Everest

Personally I’ve always wanted to climb Everest and always will do, until the day I succeed. Despite the fact that hundreds now summit and the top turns out crowded at the end of May, I still want to go there; I don’t think any criticism really takes away the allure of being at the top of the world. I think it’s unfair to generalise all who climb Everest as under qualified adventurers with a bit of money as the challenge is undoubtedly great.

Despite criticism of those of climb Everest, I think the allure will always be there for me, and a lot of other people, as the tallest mountain in the world will remain just that, the tallest mountain in the WORLD! Some may be under qualified to attempt her but maybe this could be dealt with by tour operators, numbers of permits could be limited further or being granted permission made more difficult.

Whilst I say this I do also believe that it would be such a great feat to climb Everest without the help of fixed ropes and bottled oxygen but in today’s world we use what we have – look at it this way, those who complain don’t walk miles to work, they drive to work instead; where’s the challenge in that? Nowhere, but today we have cars. If Mallory and Irvine had had state of the art down suits and fixed ropes they would have used them!

Reasons To Run Alone

First of all, running by yourself gives you time to sort through anything that you may be going through in your life. You can reason through any problems that you may be having – and usually come out with a good solution. Running by yourself gives you the quiet that you need to sort things through.

Sometimes, it’s just nice to have the “me” time. We’ll all so busy with workers, family and friends sometimes there’s just no time for yourself. Running gives you that time that you need to be by yourself. You don’t have to answer to anyone during that time but yourself.

I feel that running alone makes you a stronger runner mentally. It’s great to have a buddy when you start feeling bad during the middle of a long run. They can talk you through the bad time. However, during a race you need to be able to mentally get through any tough times. You get the confidence that you can get through anything. And, that’s a great feeling to have.

If you are running alone – you can listen to your body better. You can stay focused on how your feeling and be aware of anything that your body is telling you. If it is telling you to walk for a minute to get over a glitch, you can. If it’s telling you to speed up, you can. It’s all up to you. You can run as fast or as far as you want.

And, an extension of that is that you can run wherever you want. When you run with others, you have to worry about finding a place to meet, the time to suit everybody, etc. When you run by yourself, it’s all up to you. If you want to run early to get your day started off right – you can. And, you don’t have to worry about your friends showing up late and making you late the rest of the day.

Now, running with friends does have its advantages. I did it for many years. But, I’m really glad to be a solo runner now. It suits me much better where I am now.

Cross Training Benefits

It helps balancing your muscles groups

It can strengthen your non-running muscles and rests the ones you use during your runs. You will be able to focus on specific muscles, such as inner thighs, that do not get trained as much during your runs.

It helps preventing injury

By balancing your muscles, you also reduce your chance of getting injured. Low impact cross exercises, such as swimming, can also lessen the pressures and the stress on your joints.

It will improve your cardiovascular fitness

Cross exercises are also great to improve the level of your cardiovascular fitness and this will benefit you during grueling distance running races.

You add more variations in your training and avoid getting bored with running

Running everyday will burn out everyone, even the most devoted running enthusiast. Cross exercises provide ways for runners to have that mental break from running. By taking some time off from running to exercise in other activities can help you get that excitement back when you return to running.

It allows you to train when you are injured

Runners suffering from injuries are often told by their doctors to stop running temporarily so that they can recover. However, if you are doing cross exercises, you will still be able to practice even if you are injured. By doing this, you will be able to maintain your fitness level.

When Should Runners Cross Train?

The answer to this question is entirely up to you and your expertise level. If you are a recreational runner, then you can try to cross train for between 2 and 3 days per week. If you are an experienced runner and love to run races regularly, then you can try doing light and easy cross exercises during your rest days. Cross training is also a great alternative for runners who are traveling and have no access to tracks or a treadmill.

Cushioning Running Shoes

Feet come in three basic styles: high arched, neutral and flat. The shape of a foot affects how weight distributes when standing and walking. Neutral foot position is both the most common and the best for injury prevention. High arches put more weight on the ball and heel while flat feet can cause considerable pain. The best running trainers help everyone achieve a neutral foot position and reduce impact.

Running is a high impact exercise that exaggerates the effects of small stride deviations. The knees and ankles are most affected by running. Over time, running can cause damage to the joints that will limit mobility. Properly cushioned shoes help prevent those types of injuries for people with high arches or under pronators. The wear pattern on your shoes can tell you if you over or under pronate. If the outer edge of the sole shows more wear, you under pronate. If the inner edge shows the wear, you over pronate. If you have flat feet, cushioned running shoes are not always the best choice.

Before you make a final decision on a cushioned running shoe, check your foot type and stride. The quickest way to test for stride issues and shape is to ink the bottoms of your feet and run across a piece of paper. The imprints left behind will show any problems that need correction. If the entire footprint is visible, you have flat feet. If the ball and heel show with little or no side visible, you have high arches. If a fair amount of the side of the foot is visible, you have neutral feet.

Top of the line training kicks can correct any and all of these issues while protecting the joints. The addition of roll bars, air pockets, and carefully shaped and crafted inner soles are just a few of the ways shoes can correct your stride and reduce impact.

Cross Training For Runners

Running basically just uses a few of your muscle groups. The muscles that you don’t use can become weaker than your running muscles and the imbalance can cause injuries. Cross-training helps you strengthen those muscles that you don’t use for running.

Cross-training is also a great way to keep up your fitness during your running rest days. Many runners feel that if they take a day off from running that they will lose fitness levels. Doing another form of exercise on those days will help with that. Most runners will some other activity 1-2 days a week.

Also, if you have an injury, you may be able to do certain cross-training exercises that won’t further aggravate your injury. Doing this will also help you to maintain your fitness level while you are recuperating.

Here are some cross-training activities that you can incorporate into your fitness program:

Swimming is one of the activities that many runners do. It is not a form of weight-bearing exercise and, therefore, will give your joints a break. It also improves your upper body strength. Many runners take on swimming as cross-training to move on to triathlon training.

Weight training is a great way to improve your running. You can target your non-running muscles and strengthen them. It is also a great way to help get stronger overall, which will help you maintain proper running form. This is my favorite form of cross-training. In addition to strengthening non-running leg muscles, I also love to do upper body weights. This helps with arm pumping which will help get you up hills better on your runs.

A super activity for your running rest days is simply walking. Walking is great for your rest days – especially if the day before was a longer run or you did speed work.

Whether you are recovering from an injury or you want to become a stronger, more efficient runner – cross-training is excellent for you. You don’t want to over-do what you do on these days – remember they are a supplement to your running and supposed to be a rest/easy day.

Items of Running Gear

Headphone

Headphones are a popular accessory for runners and make it possible to continue to listen to favorite tunes while on-the-move. For extra safety and comfort, there are special wireless headphones that make it possible to hear environmental noises or hazards, such as traffic, while out on a morning run. But, for those that plan to exercise on a treadmill or trail run, there is the option to go with the sealed headphones that block out distractions.

Fitness tracker

For those runners that like wearable tech, the fitness tracker or heart rate monitor is a great solution to monitor the running and training. Most come with an easy to read display that can include features like calories burned, pace, distance, elevation and heart rate. In order for features like pace and elevation to give accurate readings, it is necessary for the device to include GPS technology. Other features include adjustable straps to easily fit any wearer and the ability to withstand the effects of rain and sweat.

Waist bag

A centrally placed waist bag gives complete comfort to run with keys, phone, ID or other essentials. Most are large enough to easily accept the latest smart phones or other electrical gadgets you may wish to travel with. The preferred type of waist bag is made with a water-resistant material and includes an adjustable strap for the safe and convenient fit.

Socks

To avoid many of the common foot problems from running long distances it benefits to wear the right socks. Running in the exercise specific socks makes it possible to avoid issues related to toenail damage and blisters. By combining the running socks with a well-fitting pair of shoes the feet are kept healthy. Many of these socks are made in a merino wool and nylon material with no seams which can start to irritate the feet after a long run.

Winter Running For Beginners

Do not worry about breaking records

First of all, you need not to worry about increasing mileage or pace during winter times because the cold and icy condition make it more prone for you to slip and injuring yourself. We would like to also advise you to do your warm up indoors. Try to avoid icy roads and go for the snow, which provide better traction and grib. Shorten your stride and run slower for the sake of keeping safe during very ice and wet days ahead.

Clothing

Not surprisingly, you must wear proper winter clothing if you want to run during the winter. Wear thick dry socks and use slightly larger running shoes to accommodate the space needed for these socks. It is essential to keep your feet warm during winter runs to prevent frostbite and vessel problems. Also wear a warm hat during your runs. A great amount of body heat vapors through the head during cold condition and this will affect the circulation in your body. Your hands must be covered in wool gloves and you must also wear thick running suits. For shorts, you can wear those made of polypropylene or Lycra and combine it with wool running trousers.

Avoid Wind-chill

You must be careful and avoid running into a wind-chill. This extreme cold can be bad and dangerous. Experienced runners like to run into the wind to start their run and then return to the starting line with the wind blowing at their backs. This will make your return run easier as your body has become warmer.

Skin and hydration

Use moisturizer and sun block to prevent blistering in your face. Despite of the fact that you are running in the cold, you still need to maintain sufficient hydration just like when you are running during the summer. Hydration is important to help your muscles recover after a run in the cold and icy condition. You can also try drinking energy drinks with high carbohydrate to maintain your immune system during winter runs. Fresh vegetables and vitamin C can also help your immune system during your runs in cold condition.