Tips for Running in Extreme Hot and Extreme Cold Weather

WINTER RUNNING (by Seth)

I know many people exercise in a gym all winter, or just stop exercising altogether until the weather gets nice again, but trust me, even a cold run outside beats working out in a gym. Plus there will be some days that are truly, spectacularly beautiful. So, I hope our club will give you the motivation to come out and run no matter the weather. For those of you who have not run in the cold weather before, I thought I would offer some advice on how to dress.

Basics

For starters, cotton clothes don’t work very well for running, winter or summer. Stick with the latest synthetics that wick sweat away from your body, otherwise your sweat will leave your clothes wet and heavy and then the moisture will freeze, making you very cold. The basics of a good cold weather wardrobe starts with a pair of long tights or something else covering your legs that is not too heavy or baggy. Long underwear, (which I have always used for skiing) works great as an extra layer under the outer layer for very cold days.  And under that, your bottom layer of underwear should also be synthetic. Up top, I use the same short sleeve shirts that I use in the summer or tight Under Armour meant for hot days as my bottom layer and a comfortable long-sleeve top as the outer layer. If it gets really cold, you will want an extra long-sleeve layer in the middle. Again, I find the long underwear that I use for skiing works very well. Something that is a little tighter to your skin than the outer layer. But I have only needed that extra layer a few times in my life. Women wearing a sports bra could possibly skip the bottom layer short-sleeve shirt, although I personally wouldn’t know. I actually did a survey of Philly Runners women back when I originally wrote this and discovered there was no consensus on whether to wear a short-sleeve shirt over the sports bra and under the outer layer (or two) long sleeve shirt/jacket. So go with whatever works with you.

Accessories

Gloves, headband or hat (I have never used a hat, just a headband to keep my ears from falling off), neck-warmer on the worst of days. I use the same socks that I use in the summer. There are some water-resistant top layer socks out there, but I have never tried them. Also, there are some non-itchy wool socks that I imagine would work well, but I haven’t tried those either.

Use Body-Glide or some other lube on your delicate chafe-prone parts. These days, I am using an aloe gel that works great.  In the winter, your skin will be drier and more likely to get irritated than in the summer when it is humid. Body-Glide comes in a package that makes it look like a deodorant and is available at most running stores. Also, two years back, I started using Nip(ple)-Guards and would suggest using them or just some band-aids.

And most importantly, since it is often dark out now, get a reflective vest or an Illuminite jacket. Illuminite is a material that looks normal most of the time, but when lights shine on it, the whole jacket will light up. I am always wearing an Illuminite pull-over on Tuesday evenings, although it appears to be all black. My experience with the Illuminite is that it is not as bright as reflective vests, so I have mixed feelings about it. Armbands and leg bands also work well because, although they are small, they are on a part of your body that is moving, which makes them stand out more. There are also armbands with small flashing lights these days. I had a magnetic one last year, but it fell off and I lost it, so I don’t recommend that.

Finally, don't forget sunglasses. Sunglasses in the winter? Yup. If there is snow on the ground and the sky is blue, you will find that it is even brighter in the winter than in the summer because the sun will be reflecting off of the clean, white snow right into your eyes. So get a nice light pair of sunglasses and keep your eyes healthy.

Shoes

I use the same shoes all year round. Getting them wet or cold doesn’t damage them at all. But I would suggest stuffing them with paper towels if they get truly soaked. You can put them by a heater too, but not too close. Some people alternate between two pairs to let one pair dry. Personally, I don't do this, but it is not a bad idea, particularly if you are running every day or twice a day. There are trail runners out there that are waterproof, but they are really meant for softer surfaces. There are starting to be some true winter running shoes, shoes meant for running on blacktop, but with water-resistant capabilities and maybe some extra insulation. Again, I haven’t tried these, but if you do, let us all know. If you are really running on ice and snow all the time (which means you probably don’t live in Philly), there are attachments that you can put over your running shoes that let you have spikes on the bottom. Update for 2011: I bought a pair of YakTrax and used them several times over the winter. I thought they worked well, but they are awkward on pavement. Best to use when the pavement is mostly covered. They are difficult to get on and off. It is not realistic to expect that you can put them on or remove them during a run, so make your choice as you head as to whether you're going to put them on or leave them at home. Since we seem to be having snowier winters lately, I definitely recommend that runners consider adding them to their arsenal of running equipment.

The following article was provided to us by Paul Johnson from runningincoldweather.com. No endorsement by Philly Runners is implied.

A new running season is almost here, and that means winter is creeping up on us.  While winter can be a great time to run, it also requires a little extra preparation.  Getting the right gear, adapting your runs for the weather, and paying attention to your muscles are all important for a successful winter running season.  By keeping just a few things in mind, you can be sure to be comfortable and injury-free through a full season of cold weather running.

First, invest in some great cold weather running gear.  By spending some money on the right quality garment, you will stock your closet with comfortable gear that will last for multiple seasons.  For outerwear, go with a tough windproof shell and a pair of well-made compression running tights.  These will often be the staples of your winter runs so it pays to invest well.  Brands such as CW-X, Sugoi, and Opedix are popular among experienced runners.  Turning to base layers, focus on synthetic fabrics or high quality, lightweight wool from well-known outdoor gear manufacturers.  Remember that base layers originally made for sports like skiing can be great for winter runners as well.  The best base layers will be both insulating and moisture-wicking, and remember to avoid cotton.  If you can afford it, owning several thicknesses of compression workout wear can help you dress comfortably in any temperature.  Finally, keep your extremities in mind.  Synthetic or wool socks, some form-fitting windproof gloves, and a tight hat that dries quickly can all prove to be great investments for cool weather running.  It isn’t a one-size-fits all answer when it comes to personal preference on winter gear, but by thinking about out layers and then base layers, you will eventually find the gear that works for you.

Second, give your muscles a little extra attention when running in colder weather.  When the mercury hits the 40’s and below, stretching becomes even more important as a must-have before your runs.  Thorough stretching before your run (preferably indoors where it is warmer) will help prevent those nagging injuries from coming back.  Do some general, overall stretching but focus on those areas that have given you trouble in the past, as these areas are more likely to be re-injured when your muscles are cold.  Second, be sure that you keep your legs, and especially your knee joints, warm.  A good set of running leggings or layered compression tights and even some knee warmers (often marketed for cyclists) will help your knees stay loose and lubricated, fighting off the dangerous effects of cold weather on ligaments and tendons.  In addition to your muscles, take good care of your lungs, which are not as used to the cold weather as you may think.  Don’t do speed work in extremely cold weather because it makes you breathe deeper than ideal, and use a facemask or balaclava to keep your air a little warmer.

Lastly, use the winter running season to find some reliable running routes.  While you can run nearly anywhere in the summer, winter runs are best left to well-traveled, promptly cleared (if you live where it snows often) trails.  Keep in mind that pooled water in winter turns to ice on cold days, so avoid trails known for poor drainage.  Often times, the best winter trails are made of black pavement, as this surface is generally well-drained and, most importantly, heats up in the sun creating a thermal reaction that melts its own ice and snow.

By focusing a little extra time on preparation, planning, and investing in the right gear, you can make the winter running season every bit as productive as summer and fall.

HOT WEATHER RUNNING (by Kev G)

Like cold-weather running, warm-weather running requires a bit of advance planning and some modifications to your usual regimen, but they are not difficult to do.

Most tips you'll see talk about avoiding the heat, such as running indoors, or avoiding peak sunny hours.  This is good advice, but it copes by dodging the issue.  You can't always circumvent the heat, so you'll need to prepare, especially for long or fast runs.

It generally takes 1-2 weeks for your body to slowly get acclimated to the heat.  Don't try to rush this, but build up gradually by easing up on your exertion level.

Bring a water bottle (or Gatorade for long distances).  Some people put it in the freezer the evening before a run.  Expect to drink more than usual, so be sure you also know in advance where you can get fluids (and snacks) during your route (and it doesn't hurt to bring some money in case you need to purchase more).  Don't neglect plenty of sunscreen, and apply 20-30 minutes before you go outside to allow it to be absorbed so it won't easily smear off when you sweat (which you'll be doing more of in warmer weather).  You can wear something on your head for additional sun protection.  Coolmax, or other technical fabric is preferred to cotton for tops, shorts, and socks.  When socks are wet, such as from sweat, you're more likely to develop blisters, and Coolmax helps keep 'em dry.  Using Bodyglide in areas likely to chafe will also help.

Additionally, it's always safer to run with others (such as with a club called Philly Runners).

When you finish your run, get inside to cooler surroundings, don't forget to stretch, drink sufficient cool liquids (including some juice or sports drink if you've been out over an hour or are especially sweaty), and take a cool shower.  Some people weigh themselves both before and after a run to see approximately how much weight they lost during a long run (much of it from sweat), but be sure not to replenish all at once!  Now is a good time to eat healthy, within 15 minutes if possible, but definitely within an hour.  You need more carbohydrates right now, but don't neglect protein as well; a 4:1 ratio has some research support for speeding recovery.  Write down what does and does not work for you with warm-weather running to ensure great runs for the future!