This is timely right now, even ifyou live in the south....
The key to being comfortable running in any condition is selecting the proper apparel and wearing appropriate combinations. Here I will provide a summary of the different pieces, the purposes of each, and suggestions on acquiring and utilizing these items. To remain comfortable in a range of conditions, including the more inclement weather such as we are experiencing today, the key is layering. Here is a discussion of layers for the upper body:
1. Base layer (wicking): The base layer is probably the most important because this is they layer closest to the skin. What purpose does the base layer have? Wick moisture away from the skin to keep you feeling dry and warm. Even if you are wearing non-technical layers (such as a cotton sweatshirt) over a base layer, you will be more comfortable with a quality base layer. Technical base layer clothing will consist of synthetic materials such as polyester, lycra, or spandex. These fabrics are called different names by different companies. Some examples are dry-fit, cool-max, duo-max, etc. Base layer can be long or short sleeve. Some are a more plush, soft material and others are constructed to be a thicker “weave” type texture. If it is a nice day out this is the only layer you would wear. The base layer will not absorb and hold moisture (sweat) as a cotton fabric would.
2. Mid-layer (warmth): When selecting multiple layers, the mid layer is typically an insulative, heat-trapping garment. Traditionally this layer is some kind of fleece material that traps in body heat. Newer high-tech middle layers have a tighter, denser weave than fleece. In cold (but not frigid) weather with minimal wind or precipitation, a combination of base and middle layer is appropriate.
Most middle layers have a zipper at the neck. Raising and lowering the neck zipper can greatly vary the amount of heat that your clothes retain. When you shift into or with the wind, earlier or later in the run, etc., you will probably want to make fine tune adjustments by moving the zipper.
3. Outer layer (vapor barrier): The purpose of this layer is to repel wind and precipitation while still allowing sweat to escape. Remember, if clothing traps sweat then you will feel colder. These garments range from wind- and water- “resistant” which means they repel some wind and water, to the designation of “windproof” or “waterproof” which is very heavy duty outer layer. In all likelihood you will not need the latter for running because you will be generating enough body heat during exercise. Sometimes a mid-weight outer layer and a base layer are a good combination for running.
In very cold conditions you may need a base/middle/outer combination, but normally running generates enough body heat that you don’t this many layers. Remember start with a good base layer, then add what you need: Is it windy or damp out? Then add an outer layer. Is it especially cold? Then add extra insulation with a middle layer.
4. Legs: A range of options are available here too. Again, synthetic/technical fabrics are the preferred choice. Tights will keep the legs warm and range from light-weight to wind-and waterproof. Track pants fit similar to tights but are a little more lose for a more conservative profile. Running pants are fine too. Look for ones with zippers on the ankles so you can take them off/put them on without taking your shoes off.
5. Head and hands: The first thing to get cold will be your hands, and the most body heat escapes from the head. That means that the first thing to be covered should be hands and head. I will sometimes race in nothing but a tank top, shorts, gloves and hat. You can wear fewer other clothes if you have these covered. NO ONE SHOULD SHOW UP FOR A RUN IN THE COLD WITHOUT STOCKING CAP/HEADBAND AND GLOVES.
Jog bra. As a male I don’t have to personally worry about this piece, but my female clients do. Be sure to find a synthetic material that offers enough comfort and support for your needs without causing chafing.
Acquiring running clothing: To go out and purchase at retail price each of these items would be fairly expensive. Do not worry if you can’t afford one of everything right now. Be sure to start with a base layer that you like. Then add a piece here and there when you can. Over time you will accumulate a nice collection that you can mix-and-match to wear in any condition. Trial and experimentation will also help you discover what to wear in each weather condition.
Start Cool. Another warning…if it is cold out and you start your run comfortable, then you will probably get too hot. You probably want to be just a little chilly at the start of a run to account for body heat when you get going. Again, zippers and flaps can be opened up to allow some heat to escape, but nothing is worse than being too hot when it is cold out. You will sweat too much and end up miserable. Remember, experimentation will lead you to find combinations that you like.
"Mr. Taylor, You have made a believer out of me! I have always heard cross training is an important part of any athletes conditioning, and I have heard it so much that you can’t really argue with it. But somewhere deep down I still knew that the best thing for me was just to run, forget all the other stuff, it wasn’t going to be THAAAT beneficial. Well all that changed at the Zoo run on Saturday. I have been running light runs 2-3 times a week, never more than 5 miles, and doing a lot of cross training. [Note: Barry is doing strength training and swimming.] I had no idea what to expect for the time. I was hoping for something along the lines of where I was last year before the IRFTP half marathon. Well I was actually 2 minutes faster than the last official 5K that I ran, 25min 03 seconds! Thank you Stephen, if this is a sign of things to come, I couldn’t be happier!
Barry
Once you have managed to Turn the Corner, you are ready to start accumulating fitness. Getting started can be hard, but once you are back to consistent training you are ready to see some big results. That’s right, its time to start busting your butt so you can see some nice improvements in your speed and distance.
But wait…Do you realize that you can actually reach your goals more effectively by approaching your training slowly? The training method that produces more gradual progress will be the most effective. Why? Because the faster your fitness increases, the sooner you will hit a “peak.” Once you’ve reached that peak you can no longer make any further gains no matter how hard you work. If you are new to endurance training and you have never yet experienced this phenomenon, congratulations. But believe me, this exists for real. And there is nothing more frustrating than reaching this peak too far in advance of your goal race or event.
In order slow down your progress—so that you reach your peak at exactly the right time—the key is to find the right balance of intensity in your training. Many athletes--both beginners and experienced competitors—hold the erroneous belief that they should be working hard for a training session to be effective. If you want your workouts to be more enjoyable and effective, then try working less hard.
In his book Slow Burn, Stuart Mittleman advocates the strategy of lower heart rate training. Mittleman is an accomplished “ultra-ultra runner,” with records in the 6-10 day race distance; he has run from San Diego to New York City (3000 miles) in 56 days. Besides consulting for Nike and Gatorade, Mittleman is even Tony Robbins running coach! So it is with all that experience that he coaches runners to “slow down.”
Mittleman not only advocates this strategy for extreme ultra endurance athletes, but also for anyone hoping to burn more fat while at the same time learning to enjoy exercise again. So we are talking about the ordinary exerciser just as much as a competitive endurance athlete. By exercising in a lower HR zone, you can expect these benefits:
· “ Become familiar with the sights, sounds, and feelings…access the zones in terms of what they look, sound, and feel like,” according to Mittleman. Learning to read your body and your senses can tell you what zone you in as well as a heart rate monitor or power meter. Low intensity training is associated with a feeling of calm and relaxation, visual depth, internal awareness, crystalline sound, and a profound sense of feeling one with the world.
· You are training your body to burn fat as fuel, rather than carbohydrates as fuel. If you are training for any kind of endurance event at almost any distance, your performance will be largely dependent on how efficiently your body can burn fat as fuel. As the distance increases (half marathon—marathon—triathlon—ironman) the importance of efficient fat utilization on race day becomes more and more crucial. Speed and intensity training can benefit you for any distance, but the amount of time spent in the higher HR zones is relatively tiny compared to the importance of your aerobic base.
· Additionally, low intensity training is health-promoting. Lower intensity zone effort releases stress and helps burn fat. High intensity exercise is acid producing, which upsets the PH balance of your blood chemistry; stresses the adrenal glands ; increases susceptibility to illness and injury; and strains muscular and soft-tissue.
“What about you? What is your long-term plan? Remind yourself at every turn that the decisions you make must benefit you not just today but tomorrow and the next day and the next ...surround yourself with people who support you on your long-term mission…realize fully the power of the plan.”
