Cold-Weather Running Gear

Source: glassphotography.com

Ah winter running. The most wonderful time of the year. Nothing says "yuletide" like frozen extremities and a thin layer of sweat between you and the jacket that is too thin in the beginning of your run and too thick at the end of it.

I personally have had my fair share of cold weather days, including on race where I competed in shorts and a singlet, while running through 4 inches of snow and sleet. Cozy!

Yep that's me. I was near frozen to death after that 6k, my normal skin tone is a lot less reddish, blue, I promise. I made quite a few mistakes that day that I vowed not to make again. Namely, I run in pants now. There are tons of different things you can buy to protect you from the winter chill, and I'm going to start at the bottom.

FEET

Traction. While we all love our running flats lets face it, they slip and slide as soon as things get slick. Snowy trails? Forget it. I don't want to risk spraining, or worst, breaking my ankle. These are Kahtoola MICROspikes. A little on the expensive side at $64.95 a pop, but absolutely worth it. They come in red and black in a variety of sizes. They are intended to be kept in your pocket or running pack and taken out and slipped on for snowy or icy spots!

Warmth. Most running shoes are extremely breathable. Which is nice in the summer, and troublesome in the winter. These are Drymax Cold Weather Running Socks and I love them. Fairly reasonable in price ($11-15) and I love the higher rise. In the winter a lot of times that little piece of ankle that shows gets really cold, personally when that happens it's similar to having a rock in my shoe, annoying and uncomfortable.




LEGS

Warmth and protection. In general I'm a huge fan of SportHill. They divide they're clothes into three zones based on the temp you'll be wearing them in! (How smart is that?). These are the Saga II Tights for women. They come with 7" zippers and gripper elastics around the ankles. They come in 7 sizes (which includes 2 length options), and are not only are they warm they are also windproof up to 35 mph! Tons of bang for your buck (the newest model is $109 when earlier models are cheaper they lack the leg zipper and other details).

UPPER BODY

Warmth. Placed in Brooks "Extreme Warm" category the Brooks Utopia Thermal is such a good investment (men's version: Brooks Utopia Softshell). Both versions come in a solid black, which is the little black dress of runners. We all need the classic black thermal (I'm wearing one right now). These are priced from $75 to 150 (men's). 

Warmth and visibility. Being warm is just as important as being visible. Especially because a lot of the coldest runs are at dusk and dawn. This is the Women's Nightlife Ess. Run Vest II (men's version: Men's Nightlife Ess. Run Vest II). These Brooks vests are set a $75 and absolutely worth it. Place in their "Warm" category these vests are perfect to pair with my next piece of running gear.

Toasty arms. Complete with thumb holes and a key pocket the Asics Thermopolis LT Arm Warmers are great for runs that are going to start cold and end mild. Once things start to get warm just roll them off and stow them in a pocket. They can even be used as a base layer under a running jacket! They also come with gripper elastics so you don't have to worry about them riding up. These little babies are right around $24 (which is pretty standard for arm warmers)!

No numb fingers! If you're looking for thin mittens that are still super warm the Saucony Ulti-Mitts are made for you! At $45 it seems a little pricey for "just" a pair of mittens, but that's exactly what they are not. These little babies are mittens are a 3 in 1 miracle. Not only do they have the classic mitten to glove conversion, but they also have a convertible thumb and fore-finger option, that come with silicon grips. When not in use you can fasten them together with their magnet fasteners and stash them in your pocket!

HEAD

Warm necks and face. A gator is a must have for cold weather running. You need to protect your neck, cheeks, and if it can can convert into a balaclava that's just icing on the cake! The Mountain Hardware Hardface Stretch Convertible Balaclava can do all of that. It might be a mouth full to say, but it's definitely affordable at only $35. Comes in black and grey.

Ears. Sometimes it's chilly, but not chilly enough for a balaclava. That's what ear bands are for! The Brooks Infiniti Headband  is only $18 and uni-sex. The cut of the headband allows it to be worn like a headband while still fully covering your ears. If things get too steamy simply cuff up the ear covering section! The best part? It comes in 8 colors! So there is absolutely one in your favorite color!

Be Smart, Be Safe, Be Strong: Tips for Runners

Source: thegreatillusion.com

Here are a few tips that I try to stick to when I'm running, just to keep me safe and focused.

1. Invest in a RoadID. My motto has always been to be proactive and not reactive. The time to get a RoadID and make sure that you are covered in case of an accident is before one happens. I waited until after I was almost hit by a truck. No one wants to think about the dangers that accompany running (biking, swimming, etc.) but they are there and you need to be prepared.
2. Brush up on safety tips. Again, be proactive and not reactive. You can look at my safety tips by clicking here.
3. Go watchless. We've all been there. You start a run, feel sluggish, get cotton mouth, and look down to see that you've only been running 3:27. It's incredibly discouraging. While your watch can be an incredibly useful tool in training, it is not necessary if you are just running for distance. 
4. Psych yourself in. There's a phrase: Running is mental. And it's completely true. Sometimes when you're running you can psych yourself out, your body can feel tired or heavy and negative, "I can't do this" thoughts start to creep up. It can happen in a short run or a marathon, distance doesn't matter. When this happens ask yourself this "If someone's life depended on it, would you stop?" Asking yourself questions like this seems very dark, but it prompt a psychological response and awakens your Phase II of running. It's your Phase II that carries you through most of the race.
5. Train smart. Follow the 10% Rule: Don't increase your mileage by more than 10% a week. R.I.C.E.: Take care of and prevent injuries with rest, ice, compression, and elevation. Have a good training plan that includes a taper before your race and race smart! Follow the nothing new on race day rule! Make sure you've worn all the clothes you're going to wear, and make sure you've used all the clothes and products before the gun goes off.

My Phases of Running

Phase I: Body

25%. Your body will carry you to the race, and most of the way through it. In the beginning of your run it's all you think about, it's all you use. Your body is a combination of your cardio, stamina, and strength, and it's accumulation over your months of training. Your body is your sprint off the line and your powerhouse. It's extremely vital to be prepared for race day!

Phase II: Psychological/Mind

60%. There is always a point in the race when your body runs out, there is always be a part of a race where you doubt yourself, and when that happens you enter Phase II. There is a phrase that running is a mental sport, and that's absolutely true. This is when you have to ask yourself if you are truly exhausted, or are your legs just tired. Think outside of yourself. "If someone's life depended on it, would you stop?" Asking that question fights back at the negative thoughts that might be cropping up in your mind. It creates a psychological battle. And nine times out of ten, you can keep going. (This does not mean that you should fight through an injury).

Phase III: Heart

15%. The very end of your race. When you've conquered the mental, your energy is nearly out, and you have to think about why you are running. For someone else? For yourself? Use that to find your energy reserves and push in to the end.

Female Fitties: The 3 Most Common Struggles

While I'm a runner I have participated in my fair share of sports, from lacrosse to soccer to gymnastics and dance, I've seen it all and had almost every injury and issue in the book. While a lot of issues that can arise in exercise cross gender-lines some do not, there are plenty of "lady-only" issues. Here are the top 3:

1. Iron. We bleed every month and lose tons and tons of iron. The average adult woman need 15-18mg of iron per day, but because women typically eat less than men they are more at risk of anemia. Runnersworld.co.uk says that "Good sources of calcium are dairy products, dark leafy vegetables, broccoli, canned sardines and salmon, while foods high in iron include liver, fortified dry cereals, beef and spinach". Try to incorporate these foods into your daily meals, but do not take an iron supplement before consulting a doctor as high iron levels can be toxic to your body.
2. Periods. But more specifically cramps. When I have cramps I don't want to leave the fetal position, much less leave my bed. But on days when my cramps are at their worst I drag myself to my closet, put on my running clothes, and I go for a run (walk). Start small, just a half mile, now a mile, now 4 miles. Focus on your breathing and the pain will melt away before you know it.
3. Boobs, Butts, and Feminine Bodies. Men and women are built differently (as I'm sure you discovered in the 5th grade), and so our bodies take impact (like smacking cement on one leg with twice the force of your body weight - ie: running) differently. In fact the reason that you hear that slapping noise is because your shoes are too stiff (and your less muscular female foot cannot bend the material). Another example of women being the under-dog is a single leg squat. While both men and women can complete this movement it is more stressful for a female's body. This is because a female's pelvic girdle is wider and enhances the valgus stress on the knee. For the entire list click here. 

Sources:

active.com

med.nyu.edu

runnersworld.com

runnerworld.co.uk

running.competitor.com

SAFETY TIPS! 6 rules for runners

1. Get yourself a RoadID. One of the cheapest and most important investments that an athlete can make. RoadIDs can even help you if you are in a car accident! The time to get a RoadID and make sure that you are covered in case of an accident is before one happens. I waited until after I was almost hit by a truck. No one wants to think about the dangers that accompany running (biking, swimming, etc.) but they are there and you need to be prepared.This is what the company has to say about their product: "If you are a runner, cyclist, triathlete or just an active person, Road ID is for you. In the event of an accident, if you can't speak for yourself, your Road ID will. It's not just a piece of gear - it's peace of mind." -RoadID.com
2. Beware of cars. ALWAYS run against traffic. The last thing you want is a car coming around the corner at you, from behind. However, just because you can see the car DO NOT assume that cars can see you. When running on back roads, roads with a small shoulder, or running in blind turn areas, move off of the road and go a few steps in the grass. 
3. Keep one earbud out or skip headphones. This goes for the road and trails, in terms of safety completely checking out is never a good idea. Always be sensitive to your surroundings and make sure that you are aware of what is going on around you. Most of iPods and iPhones now play music through speakers than don't need headphones, if you can skip them, do it.
4. Tell someone where you are going. Always make sure someone knows where you are. Make sure they have confirmed that they know you are about to leave for a run, tell them the distance or route you plan on attempting, and give them a ball park figure of when you should be back.
5. Partner runs. There's strength in numbers! Not only in terms of mental support, but also there is someone to run and get help if something happens to you. Also there are crazy people out there who would attempt to abduct a runner, especially a female runner, however, not many of those people are going to attempt a 2 against 1 scenario.
6. Dress smart. Neon is your friend! If you have ever wanted an excuse to wear the most bright and obnoxious colored clothing than here it is! Especially if it is rainy, cloudy, or dawn/dusk time. If you would drive with your car lights on than run with your reflection on. (Reflective stripes on your shoes do not count). A good idea is to get reflective stripes that you can wear over any of your attire! They are affordable and prevent you from investing in several new pieces of running gear, I like Brooks Nightlife Arm and Leg Bands II and RoadID's Belt and Wrist Bands! (all 15 and under!).

Sources:

active.com

RoadID.com

rrca.org