December 7, 2008 A few tips to help you keep warm in the winter months The common phrase for many runners these past few days is, “Hey, Baby, It’s Cold Outside!” For a number of runners, it means they can now get out the winter running clothes that have been stored in the closet all summer and fall. For experienced runners this might mean a light windbreaker; or, in some cases, maybe a pair of long running tights. Some may even put on a headband to cover the ears, or the ever-popular sock cap that I see a few people wear in the summer heat. For beginning runners, it takes a few runs to adjust to wearing the right amount of clothes when running in temperatures that are in the 30s or very low 40s. I still see a few runners in heavy sweatshirts, jackets, and heavy leg warmers. It usually only takes a few runs for them to realize that their body is a real heat machine when it comes to producing energy. Once a runner is out on the road, that heavy clothing that felt good for the first mile or so is now becoming uncomfortable and being too warm. A quick unzipping of the jacket, storing the gloves in the jacket pocket and lifting that wool cap to the very top of the head since the ears are now very warm are immediate steps that can be taken for the short term of the run. If the run is going to be longer than three miles, the jacket will have to come off; and then there is the problem of where do you put it since there are no hangers or closets out on the open road. A quick tie of the sleeves around the waist seems to be the most common option that I see. When the temperature drops down into the 30s, the initial few minutes of a run feels cool. After about 5 minutes, a light covering feels just about right. A long-sleeved T-shirt with some type of windbreaker is about all that is needed for the upper body. The body itself will begin to generate heat, and the windbreaker will help keep it inside for the runner to feel warm. If there is a problem, it is in the material that the runner is wearing under the jacket. Cotton and 50-50 shirts tend to absorb the sweat; and if there is a wind, or after a runner stops, this moisture will cool very quickly and bring on the chills. A high-tech shirt that wicks the moisture away from the skin and lets it evaporate is much better, since the cold moisture in now away from the runner. These shirts are a little more expensive than a cotton shirt; but if you are going to be running on a regular basis over the winter months, it is a good investment to buy for comfortable running. For covering the legs, there are basically two choices. One is the running tights that fit snugly around the leg, and at the beginning of a run it seems like the cold air goes right through them; but once the legs warm up, they feel very good, and there is no rubbing of the fabric against the legs. The other option is the nylon pants that may come along with the jacket you just bought. These are loose-fitting and keep the wind off the legs, and may have pockets for iPods, cell phones, etc. to carry with you. This choice of leg wear is a matter of personal preference, and both work well. If you like to keep the hands warm, there are some fancy (and usually high-priced) runners gloves; but a pair of cotton garden gloves works just as well, and they are very inexpensive. If they get dirty or worn, it is a very inexpensive replacement item. Headwear goes from a headband that can cover the ears, to a bandanna, to a baseball-style cap to keep the sun off your eyes, to the wool watch cap style. Much of the heat that a runner loses goes through the head, and a hat of some type aids in preventing this. Now that the weather is great for running, and the clothing can change from the T-shirt and shorts, you might as well run in comfort. The main problem most runners face is dressing too warmly; and after a few runs, most runners find clothes that fit their comfort zone. The Christmas Lights Run for this year is scheduled for December 16th at the Courthouse. This is a really fun run in a festive spirit. Wear costumes, bells on your feet, and wear reflective clothes or have a flashlight. All speeds and abilities are welcome, and we will meet at the San Marcos Activity Center after the run for food and company. Dr. Maurice Johnson - better known around San Marcos as “Moe” - is a professor in the Department of Health, P.E., Recreation and Dance at Texas State University - San Marcos. Moe has been a fixture in the San Marcos running community - both as a runner and race organizer - since way back when Moby Dick was a minnow. His column on running and fitness appears each Sunday in the Sports section of the San Marcos Daily Record. • Recent “Running With Moe” Columns • Home • About the Club • Current News • Club Runs • Places To Run • TX Running Clubs • Running Links • Useful Stuff Upcoming Races • Race Results • Country Roads 10K & Kids Run • ARA-Moe’s Better Half Marathon • “Running With Moe” Contact Us!