Gear for cold weather running

[Stephanie]

Hi,

How do I know what to wear during the wet and cold weather?  I am new to running (just about done the Learn to Run program) and I have no idea what I should or shouldn't wear.

I figured out the hard way that the clothes I have been running in every Tuesday are not ok for the rain!  I was soaked all the way through (and freezing cold) when I got back from my puddle jumping run on Saturday.

I can never seem to make it into the store to get some in person guidance (I work during the day).  Any advice is much appreciated.

Stephanie 

[chattyfeet]

I learned a LOT about what to wear through trial and error....I know, not the answer you're looking for.   One idea is to keep a log book of your runs.  write down weather, windy or not, and what you wore, and whether you'd wear it again.   I find a good pair of running tights will get you through winter.  Sometimes when it's really cold I'll throw a pair of running shorts over the tights to keep the butt warm.  Obviously layering is the answer....make sure you wear things that can be easily tied around your waist when you remove them.  As for the rain?  All I can say is you will have to make time to get into sandy's store when someone can help you...she has a coat for what you need.  It won't be cheap but it will be well worth it because you'll get years and years out it and it will keep you dry.  Now dont' forget, other than a big garbage bag, nothing will keep you DRY in a torrential rain...just remember those runs build character! 

One tech. fabric I  love is Nikes' thermosphere for running in cold and wet, but it's not easy to find.  I have pants, and a jacket.

[Millsy]

My Wife and I are addicted to the Mizuno breath thermo wear for cold weather, Tri & Run carries it and they are open on Saturdays

[SNOWRUNNER]

Dress for 15 mins into your run. you know how you feel when your peeling clothes off.. that is what you want to start out in. If your warm when you start, you are over dressed. This will cause your body to over work itself.
 Dress for temps 10 degrees warmer that what they are. Wear gortex trial shoes in the winter. They are water proof and warm. And on saturday...lol... there is nothing made that would of helped you in that down pour... been there.!!
 
 A void water proof clothing, your body needs to breath... and for the rest, like chatty said, write it all down, then you`ll know what to wear and when.
                                                                happy trails. Dave.

[Janet]

YOu guys pretty much summed it up, just remember no cotton! (The store is open late on Wed's I think until 7)

[Jane]

All I know is, I am sitting here listening to that wind howl out there and am glad that I decided to stay home and veg tonight instead of going and walking at the Running Group.  I am getting whimpy in my old age, I guess.  Or maybe I am just tired from the long trip this past weekend.   

I agree - layering is good.  You can always take it off if you get warm (provided you have other layers underneath  ).   I actually love running in the winter.

[SNOWRUNNER]

Yep Jane bud... winter running is awesome... remember the snow up to our knees last year on the trails???
 maybe you weren`t there.... i do believe Ruth hated me that day.. .. was such a good run.. Sandy was there.

[chattyfeet]

glad to see I'm not the only one who loves winter running.  In fact, I love winter running so much that a fall marathon is pretty much out of the question because it involves running all summer!  I kind of laughed (at myself) when I read the beginning of Sandy's column last week when she referred to the "racing season coming to an end" because for me it's just beginning.  Mind you, I know that Sandy was referring to actual RACES occurring, (hardly any in the winter) but MY running season begins in fall and ends late spring...weird huh.  I wish, I wish, I WISH I could come to enjoy running in heat but I can't.  Even "low" summer temps (like 18-24C) make me miserable while I run...esp. if the sun is shining.  It's just too warm!  Any hints on how one can "learn" to enjoy running in warmer temps?

[Sandy]

It's simple.  Hydration and electrolytes. 

There is in fact a great article in Oct Runner's World about the brain dictating things like not enjoying running in the heat.  A must read.

The racing season is coming to an end in Canada, however the spring racing season dictates our training begins now for races like Peterborough or January for Ottawa.

[chattyfeet]

but does hydration and electrolytes solve the "feeling hot and sticky" problem?   I just hate the sweat...and I don't even sweat much!  I subscribe to R.W. I'll check out that article...I don't recall even seeing it.

[SNOWRUNNER]

A little education goes a long way. Started running in 1978.. ha. we didn`t even know enough to drink water... just ran.
   in the 80`s..same... maybe cuz i was the only runner in Havelock... Din`t run anywhere near what i do now. Nor as often. Wasn`t til 2003 that i realized their actually could be a science behind this thing called "running"..through trial and error... mostly error... i finally have it down... yes hydration and electrolytes are the keys... been both totally dehydrated and overhydrated... rather be dehydrated than over... bad stuff. And i`m sure . on one run imparticular i was totally electrolyte deficient... Although i love heat running, never had a problem in the hottest of summers, i drink lots and swollow anywhere from 2 to 4 tabs per hour.. as much as i love heat running.. i love feeling good while i`m out there... this  summer i drank up to 16 to 20 oz per hour of gatorade and water mix... .. i think the key is to sweat lots.. it cools the body. people who don`t tend to over heat... everybody is different huh..

[Patchoulimoon]

How do you know if you're OVERhydrated?  And thanks for the tip about mixing gatorade/water!

[Jane]

I will have to look for that article too.  But I still don't think I can possibly hydrate and electrolyte myself enough to make me enjoy hot summer running.  I just ain't gonna happen!

The weather in Washington was perfect!  Even cooler would have been ok with me, but I don't think we could have asked for a better day weatherwise.

[SNOWRUNNER]

How do you know if you're OVERhydrated?  And thanks for the tip about mixing gatorade/water!

I was running the full in Picton in 2006. It was hot out, about 28 degrees.I was drinking tons as i ran along. When you drink lots but don`t  replace your electrolytes , the liquid stays in your stomach. In doing this you can actually dilute your blood sodium. Very dangerous to do this. You can die in extreme cases. By consuming electrolyte tabs with your liquids , the sodium will travel through your body and the liquids will follow. A combination of both will ensure your safety in hot weather running. If i`m even sweating a little i will still take the tabs...  You can tell if this is the case when your running and your belly is sloshing around with liquids and your still thursty.. that is how i felt anyway.. I could hear it sloshing around... kinda creepy feeling when your running... not fun.

[Sandy]

Everyone is different with respect to what they like BUT everyone works the same physiologically. 

If you don't sweat much you are dyhydrated, if you finish red faced you are dehydrated, if running feels difficult like you are running in mud you are dehydrated.

There really is no such thing as OVERhydration, it is UNDER electrolytes.  When you sweat you lose electrolytes, if you just replace the water part and not the electrolytes than your blood becomes diluted and bad things start to happen.  Swelling in the extremities, sloshing stomach, nausea, among other symptoms.

In fact dehydration and under electrolytes have the same symptoms including death.

Ingesting water and electrolytes or an electrolyte solution like a Gatorade is essential in the heat for any distance and in the winter from 10k and up.  This definatly makes running in general and running in the heat much more enjoyable as it helps to regulate your body temperature.  Increased body temperature increases heart rate and therefore perceived exertion.