1.
Comfort
There are two
keys to comfort: breathability and proper layering of technical running
gear. First and foremost, ditch the cotton and get some technical
gear that wicks away moisture keeping you dry, rather than absorbing
it like cotton. As the weather turns colder, it is imperative
that you dress in layers. Each layer of clothing retains a layer
of heat insulating you from the elements. Your torso, head,
and hands are the most important. Mittens are warmer than gloves,
so get a pair of fleece-lined mitten if you are running in temperatures
under 20 degrees. Your head is where the majority of your body
heat escapes, so wear hats made only from breathable technical fabrics.
You should wear tights or loose-fitting running pants below, and multiple
layers of breathable fabric up top, with a breathable, wind-proof
jacket or vest on the windy days. In my opinion, the running
vest is the most under-rated and under-utilized piece of running gear.
It has a much wider temperature range than a jacket, but still protects
you from wind, rain, and snow. To pull off the vest, you must
have a good base-layer shirt. A unique material marketed by
Mizuno is their Breath Thermo™ body-warming technology. Breath
Thermo is a great base-layer outfit that wicks the moisture from your
body, while retaining the heat. Stop by Up-N-Running to
try a sample packet of Breath Thermo.
Everyone has their own thermostat, so there is no concrete formula
for comfort that works for everyone in all temperatures. On
any given day, one runner may comfortably wear pants and a jacket,
while another wears shorts and a long sleeved shirt. One of
many great reasons to keep a running log is to learn your inner thermostat.
Three variables that you can track in a running log are weather, what
you wore, and how you felt. That way, when its 45 degrees outside,
and you noted last week on a similar day that you became overheated
wearing your heavy pants and full jacket, you can avoid making the
same mistake twice.
2.
Visibility
With daylight savings fast approaching, visibility is becoming more
an issue. Reflective and light-up gear is a must for anyone running
near traffic. There are plenty of clip-on lights and reflective vests
to choose from. Combine function and fashion with Illumnite® gear.
Illuminite looks like regular running gear in daylight, but is made
almost entirely of tiny reflective cells that light up when exposed
to light.
3.
Traction
Depending on your stride, proper traction could play a major or minor
role in your winter running. Everyone strikes the ground differently,
and some will slip more than others on those slippery days. In any
case, it may be a good idea to consider a more aggressive tread when
making your winter shoe decision. While a true trail shoe would offer
the most rugged outsole, it is probably best to go with a hybrid runner
with the same protruding studs as a trail shoe, but made from a much
softer blown rubber rather than the carbon rubber or tempered polyurethane
of their trail counterparts. The reason for this is that those harder
materials work great on dirt, mud, and snow, but fail miserably in
the shock absorption category when run on pavement. Everyone in Western
PA knows that one day could be 10 degrees and the next day could be
45, so it is best to choose a more versatile shoe that can accommodate
all conditions.
If
you have any training, injury, or shoe questions that you feel would
make a good "Tip of the Week", email shoegeek@RunPA.com