December 27, 2009 A few tips for running in the San Marcos winter Christmas is over for this year; and with the weather reports scheduling freezing temperatures for the rest of the week, runners probably hoped for some warm running gear. While some of the fancy store-bought gear is nice, a few modifications can be found in most closets to make for a comfortable run in the chilly mornings. For those runners that really dislike running in cold weather, a run can be rescheduled for the late afternoon when temperatures warm up a bit and make for an almost perfect running temperature. For those runners that are running in the early morning, because of habit or time schedules that do not allow a change of time, there are several thing that can be done to make the run comfortable. Experienced runners know that it only takes a few minutes on the road before the body temperature warms the body up; and for some of the more hardy runners, a T-shirt may be enough. For the majority of runners, a few more clothes are usually a standard addition. Beginning runners find out very quickly that overdressing becomes uncomfortable after only a few blocks around the neighborhood. It is amazing how much body heat a runner can generate when putting in the miles in the early morning hours. Some of the more expensive clothing includes a pair of runners gloves; a runner’s knit cap; a nice pair of snug-fitting leggings with zippered lower legs; a jacket that has a vent in the back to let the build-up of heat escape; and maybe even a hood attached that can be unfolded out of the collar. An outfit like this can be expensive, but you will really look like a seasoned runner as you venture out through town. Runners that were not able to open packages with the fancy gear can make do with some easy modifications. For gloves, a pair of cotton work gloves or knit gloves can be picked up at any lumber yard or hardware store. A knit cap without the running design on the side can be found at most retail stores and serves the same purpose in keeping the head and ears warm. The snug-fitting leg warmers can be substituted with a pair of long-john underwear found at retail or discount stores. You will be limited in color choices; but white or black are not that bad for a warm-looking leg warmer. If you are not quite ready to wear long underwear in public yet, a pair of sweat pants will be fine but will not have that tight-fit look. The jacket can be a simple windbreaker. If you wear one with a lining, a light shirt underneath is all you need. If the windbreaker is just the nylon fabric, then a thicker shirt might be nice. The choice comes down to two styles of jacket to wear. One is the pullover style, and the other is the zipper or snap front. A pullover is good, as it keeps the wind out better; but if the runner gets too warm, sometimes the chest opening is not enough to cool a runner down. The snap front allows a bit more wind to sneak through, but can be opened up easily to cool off if necessary. A zippered front is better for keeping the wind out; but if your hands get cold, or if you are wearing gloves, trying to grab a little metal zipper attachment can be a minor problem when trying to open the front to cool off. The nice thing about an attached hood on a jacket is that it can be tied up close under the chin to keep the neck warm. A simple bandanna tied around the neck with the wide part in front will be adequate. If you have a problem with breathing in cold air as you run, the easy thing to do is to pull the bandanna up over the nose, and it will warm the air up enough for comfortable running. I have tried some of the fancy warm-air mouth coverings before; but for one reason or another, I ended up not getting enough air, and had to pull them down and take a few breaths of fresh air during a run. With the weather being cold in the morning, a few simple adjustments can keep you on the road, and you won’t have to use cold weather as an excuse to not get that run in. Stay warm during your runs; and keep burning off those extra calories you ate last week from all those cookies and pies and hot chocolate. 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!