Don’t Judge a Book by its Cover… a smart athlete’s guide

Standard

hard battle

If you’ve spent any amount of time at the gym, running, in the pool, or on a bike– you probably are well aware that you can’t judge a book (or a runner/biker/swimmer/lifter/cardio-blaster) by its cover.  For one, you don’t know the battle someone else is fighting: Do they have an injury? Have they already lost half their body weight? Are they in a less-competitive time of their life? Are they fighting a medical condition? And second, what you look like has little  to do with your fitness level. I know plenty of larger women who can easily lap me in the pool, and just as many tiny, skinny women who can lift more than I can.

There are a few blog posts circulating online this week that touch on the topic of fitness bullying.

My personal favorite is this one, “Gym Bullies, Don’t Make Fun of Me,” where the author catches a woman at the gym who is attempting to take a picture of a larger woman… and then shames her into deleting the photo.

And this one, “To the Fatty Running on the Track This Afternoon. This one looks like it was originally posted in December and then went viral.  In many circles, this writer was applauded for being a cool runner.  I disagree. I think it was rude. Here’s a response from this week from the “fatty” they singled out… who might not the the actual runner seen on the track, but who is a prolific blogger and athlete who has lost a lot of weight.) (UPDATE: 3/13/14– here’s the follow up from Tony, the guy who penned the response.)

For the record, I think the “compliment” is HORRIBLE. I’ll explain why after I share text of that Facebook post that got so much media attention:

To the fatty running on the Westview track this afternoon:

You, whose feet barely lift off the ground as you trudge around the track. You, who keeps to the outside lane, footslogging in the wrong direction. You, who stops for water breaks every lap, and who would probably stop twice a lap if there were bleachers on both sides. You, whose gaze drops to your feet every time we pass. You, whose sweat drenches your body after you leave, completing only a single, 20-minute mile.

There’s something you should know: You f**ing rock.

“Every shallow step you take, you carry the weight of more than two of me, clinging to your bones, begging to be shaken off. Each lap you run, you’re paying off the debt of another midnight snack, another desser, another beer. It’s 20 degrees outside, but you haven’t let that stop your regimen. This isn’t your first day out here, and it certainly won’t be your last. You’ve started a journey that lasts a lifetime, and you’ve started it at least 12 days before your New Year’s resolution kicks in. You run without music, and I can only imagine the mantras running through your mind as you heave your ever-shrinking mass around the next lap. Let’s go, feet. Shut up, legs. F**k off, fat. If you’d only look up from your feet the next time we pass, you’d see my gaze has no condescension in it.

“I have nothing but respect for you. You’ve got this.”

So, yeah… they eventually get to the point that this person rocks and they respect them. BUT… do they? In what world do you rip a person apart, judging them by making up your own version of their life story, before giving them a compliment? Not mine.

I’m sure you’ve received an apology before that goes something like, “I’m sorry I got mad at you and yelled and stormed off. But, I did that because you… (and then lists all the things they think you did to deserve being treated that way.)” If you’ve experienced this before, you know it negates the entire apology. It says, “I’m sorry, but I’m not really. It’s still your fault.” To me, that’s how this compliment sounds. “I think you’re fat. And I just made up a story about you that I think is true. Oh, by the way, nice job, Fatty. I respect you.”

I post all of this to say, be careful who you judge. And, stop with the fitness bullying.

This one feels personal to me at this point in my training. As I have mentioned before, I had surgery and a blood transfusion in early February. Before that, I was pretty anemic, so my workouts weren’t going all that great anyway. Basically, I’m not in the shape I was in last summer, and it shows. My doctor allowed me to start swimming at 3 weeks post-op. I was excited to go back to the gym to swim, but that first day back, I sat in the parking lot texting a friend. I couldn’t make myself go inside. I was afraid of seeing people I knew. I was afraid I would be judged by people who didn’t know about the things my body has been through the past few months. And, I was so upset about it, I wasn’t even sure I could have a conversation about it without crying.

I did eventually go inside. I didn’t see anyone I knew that day. I made it through my swim, and I’ve been swimming ever since.

But I still worry about seeing people on the street who know me, or who know I’m a coach, who notice my lack of speed or muscle tone…

I still worry about running my next few races with a timing chip on…

Why? Because people like to judge.

I know I shouldn’t let it get to me. I am following my doctor’s orders. (And I just have 1 1/2 weeks left until I can START running and lifting again!)  I have a plan for the come back. I am not jumping in. I have an injury history that tells me I need to ease back into running. And that building core strength and lifting will be key to a successful fall race season. So, yes, while I plan to participate in races this spring and summer,  I have my eyes set on fall.

In the gym, at the track, in the pool, elementary school playground rules still apply: Be KIND! You don’t know that athlete’s story… unless they share it with you!

Preparing for your first RACE DAY experience!

Standard

golden rulesIt’s March! And, although many of us are still buried in snow, spring race season is officially here! I’ve been busy getting my coaching clients ready for their big days, and I’ve compiled some race day advice.

(While you’re here, take a look at Golden Rules of Race Day, a popular post from last year.)

Take a look at these race day tips, and then share your tips in the comments.

1) Don’t waste energy at the start. The beginning of the race can get quite congested. Line up near your expected pace/finish time, and don’t waste a lot of energy the first half mile weaving in and out of people. Your first mile can (and should) be slower. Think of this as your warm up. You can pick up the pace after the first half to full mile.

 2) Run the race with “even effort,” meaning you can cut back on pace on the up hills and pick up the pace on the flats and down hills. You don’t want to waste energy working too hard on a hill… rather, you want it to all feel about the same effort. (If your race uses a Smart Pace team, this will sound familiar)

3)  Stick to a pace range you know you can finish with. If you’ve been following a plan, your training paces were likely based on a time trial or a recent race. Using the McMillan Calculator, you can estimate your race finish time. A person with a 30 minute 5K time would finish a half marathon in roughly 2:18:54, which is a 10:36 pace (weather, fueling, pacing, course conditions, course terrain, how you feel that day, would all affect the outcome, of course.)

It’s easy to get caught up in race day excitement and start too fast. Don’t leave it all on the course in the first half. There’s no reason to believe that you can suddenly run a half marathon at a 9:39 pace if that is your 5K PR.

It never works to push as hard as you can in the first half and see how long you last. Runners who do this always run out of steam in the last miles of the race and wind up with a slower time than if they had paced themselves based on what they’ve been known to do in training.

 4) If you want to push the pace, run negative splits. If you want to push the pace, plan to pick up speed the last half of the race. If you’re still feeling good near the end, that’s the time to kick it into full gear.

5) Think about music. Will you use it? Do you have a plan to carry it?

6) What about friends? Will you run with them? The whole race? Or just the start? Have you discussed what will happen if one of you “isn’t feeling it” and needs to slow down?

7) Fuel. Will you carry your own gels or fuel? Do you have a way to carry them? Will you walk through all the aid stations?

8) Extra clothes and gear. Does the race have a gear check? Will you use it? If you need warm clothes at the start, what’s your plan?

9) What will the temperature be like at the start and finish? (See my recent posts on race day attire and cold weather running for some ideas)

 10) Remember to have fun! We all have those races where, no matter how much we plan, things fall apart. Go with it. There will be other races, so keep it in perspective. I have a great friend whose big race didn’t go as planned. He cheered for other runners, socialized with spectators, stopped at a home for BBQ, jumped on a trampoline at a house on the route, sang happy birthday to an elderly woman, clowned around … yeah, with a clown. And he made sure his race day was still a fun experience.

What race day / first raced day tips to you have? What do you wish someone had taught you earlier?

***

Kimberly Peek is  Lydiard Level II Coach and a Newton Running Coach. Click here for more information on her coaching services.

Planning for Race Day in this Crazy Weather

Standard

disney gearBack in 2010, I ran the Disney Half Marathon. That was the year they had snow flurries at the start of the race in ORLANDO. I hate cold weather, and at that point, I totally avoided it during training. Weren’t we going to Florida for the PURPOSE OF running in warm weather?

The forecast changed between the time we left home and the morning of the race. We found ourselves shopping for gloves and other cold weather gear at the last minute.

It’s funny to me now, but here’s the Facebook photo caption I posted to go with my clothing selection the night before:

So…I have three shirts, all of which I’m willing to throw away. Plus, my pink long sleeved running shirt. A rain poncho, a fleece blanket, stocking hat, baseball cap, head band, gloves, trash bags, an extra pair of sweats for sitting around before we start. And…my usual water belt packed with GU, hand sanitizer, Kleenex, Aquaphor, gum and cell phone.

I think I have taken my usual level of over-kill to a new level. I also think I will stay warm enough to have a great run!

As you can imagine, I was stripping off clothing within the first mile! (And for the record, I no longer run with all that other baggage either, although I really hate germs and often wish I had the hand sanitizer!)

If the race starts cold and stays cold, use the winter weather running tips in this linked post.

Nobody wants the level of overkill I had that year, so here are a few tips for a race with a chilly start where temperatures will climb throughout the morning:

1) The throw away shirt. Find an old sweatshirt or one you pick up cheap from Goodwill that you can wear at the start and then toss as you warm up.

2) The favorite shirt you wrap around your waist when you get warm. Sometimes, I will start with a long sleeved running shirt and then wrap it around my waist so that I have it later if I feel chilled (or to use while waiting for friends at the finish). If you have someone cheering for you who can take your extra clothes at the start, that’s great too.

3) Gloves. For anything under 45 degrees, you’ll probably still want gloves. If I  know it’s going to warm up, I will start with those inexpensive knit ones you can get at Target and then toss them. If I wear my nicer gloves, I will tuck them into the band of my fuel belt.

4) Old Socks. I’ve also seen people use old knee high socks and cut the toes out to use as disposable arm warmers.

5) The trash bag. Another throw away option is to wrap yourself in a garbage bag before the race starts.

What are your favorite tips for staying warm on a chilly race morning?

Go ahead and laugh. Me- the Queen of Overkill in 2010!

Go ahead and laugh. Me- the Queen of Overkill in 2010!

 

Looking for a coach? I’m a Lydiard Level II Coach and  a Newton Running Coach. Info here.

Are you in it for the LONG RUN?

Standard

recoveryRECOVERY and CONSISTENCY. These might just be the two most important elements of any training plan.

Our good intentions and minds cannot will our bodies to do more than they are capable of. (Well, they can, like at the last push at the end of a race, but I’m talking about being smart while training). Push your body to do too much, and eventually it gives out and forces you to become sidelined.

Because we are approaching that time in spring training where mileage starts to increase and injuries start to show up, I wanted to take a moment to highlight two thoughts I shared on Facebook this week.

There’s been a lot of recent chatter about the LONG RUN. Should you run it fast? Is the long, slow run dead? Is the long, slow run just “junk miles”? (Ditch the Long, Slow Run is one of those articles, with at the very least, a misleading headline.)

The thing people tend to forget is that the average runner does not run as many weekly miles as the elite runner. Those of us who are mere mortals cannot afford to run the bulk of our miles at race pace… unless we want to risk spending much of the season injured.

After a long effort and after a hard, fast effort, your body needs to recover. A high mileage runner will recover from those runs faster than someone with a lower mileage base. A newer runner, or a runner with a smaller base,  can’t  look at the elite training plan and apply the same training intensity.

Alternate days with hard effort (sprints and race pace runs) with days of easier efforts (recovery runs and slower paced runs).

Those slow days are not wasted. Time on your feet is important. Your slower efforts build mitochondria and capillaries, teach your body to burn fat as fuel and create muscle fiber adaptations.

Consistency is also critical when it comes to solid training. If your long run leaves you injured or too sore to complete your next quality workout, it wasn’t the right workout for you at that time. Consistency especially becomes an issue when the 16-20 mile runs start showing up on the training plan.

If you find yourself taking 2-3 day breaks after the long run. And then 3-4 day breaks the next week, that then turn into 3-6 day breaks the following week… the plan is broken.

The long run is not THE ONLY run you should complete each week. EVERY run on your plan should have a purpose. If you’re skipping your speed work or your tempo run because your long run left you too sore…. the plan is broken.

Why? Because all those rest days mean you are not running consistently.

What do you do about it?

You take a break and evaluate the plan.

When we have those little aches that turn into nagging pains, runners like to show what they are made of and push through the pain. “No pain, no gain” is usually not a smart way to train. The longer you run (and the more times you’ve been injured!) you begin to learn the difference between a pain you can train through and a pain that warrants a rest day.

Sure, you have a training plan to follow. Yes, you have a race to prepare for. But, you aren’t going to get to the start line if that little pain becomes a big injury.

The best way to deal with those pains that pop up is to take a rest day or to cross train with an activity that gives the muscle group a rest. (And when necessary, see a medical professional and follow their advice)

You are training for a lifetime of running, not a single event. You will get to race day in better shape by paying attention to your body and adapting the plan accordingly.

-Coach Kim

***

You might also like: Fueling and splitting the 20 mile training run

and The 20 Mile Training Run. All Hype or Necessary?

and What is the best 5K (10K, Half Marathon, Marathon) Training Plan?

Looking for a coach? I am a Lydiard Level II Coach and a Newton Running Coach. More info here.

Finishing is WINNING!

Standard

be differentRunners are a different breed. And, I am determined to continue being different.

It’s hard to watch hard-earned fitness slip away. It’s been hard to say goodbye to my spring marathon dreams. I’m still not allowed to lift, or do core or body weight exercises for another few weeks. But, as of today, I can swim, along with the walking I’ve been doing. And, you know what? I’m looking forward to the challenge of rebuilding now.

Two weeks ago, I wrote about my recent surgery (a hysterectomy that was not exactly in my plans), and was pretty down about all the negative information online. According to the “research” I found, I could look forward to hot flashes, night sweats, hair loss… and the possibility of gaining up to 25 pounds, much of that in the first several weeks.

Can you imagine how freaked out I was after all the years of hard work I’ve put in to lose weight and to get in marathon and triathlon shape?!

I apologize if that’s more information than you wanted, but I want there to be something positive “out there on the internet” to give women hope, to let them know not everyone experiences the horror stories you read about.

And this is what I think:

I’ve decided “they” have it all wrong.

There are far worse things that could have happened to me or to my family. As far as recovery goes, there are people in the Power Of Run community who have written to me about injuries and car wrecks and fractures and chronic illnesses… all of which require more time off than I have taken. I have a roof over my head, a healthy family, and I will run again.

So far, I have LOST WEIGHT. (YES, I realize some of that has to be muscle. Fortunately, I know how to build muscle!)

Most importantly, I think the “experts” must not be used to dealing with runners: people with determination and passion, people who realize fitness is about being about being able to swim, bike, run, race… move… and not about a number on the scale,

…people who run to discover themselves, to become their best selves,

…people who find friendship and learn about life on the long run,

… people who run so they can eat (and drink!)… and eat clean to build stronger bodies that can perform amazing feats,

…people who realize that finishing is winning!

I don’t know what the future holds. I suppose it’s possible that all these issues are just around the corner for me. What I do know is that I’m back to looking at food as fuel, and following my doctor’s orders and slowly rebuilding my strength and endurance.

I have set my sights on running the same race, but running the half. And, when I cross the finish line this May, I will consider myself a winner–no matter what clock says.

Because being active is a lifestyle.

A part of our lives over which we all have control.

And no one can take that away.

 

 

Sometimes, we can’t choose the music life gives us…

Standard

musicSunday night, I scheduled several days’ worth of posts intended to inspire ME, loaded some uplifting  Mandisa songs onto my phone and gave friends instructions to only let me have a two day pity party if things didn’t go as expected.

I was scheduled for surgery on Monday afternoon, suddenly necessary, but not exactly part of of my plan. I’m not ready to talk about all the details. I’ll be fine. I’m alive. I will swim, bike and run again. But, this unexpected turn of events messed with big plans I had for the spring.

I was going to have an awesome birthday party with my friend Molly. We were going to spend the entire day running and playing in Kansas City. Run a few miles. Stop for a snack. Run some more. Catch a movie. Run some more. Get some sangria. All day long until we were exhausted. Our idea of the perfect runner celebration.

I was training for the Lincoln Marathon, and stayed up on New Year’s Eve to be one of the first who registered for the race that sold out in under 12 hours. My training hadn’t been going well anyway. I was too anemic. My heart rate spiked when it shouldn’t. My body didn’t recover between runs.

I finally had my running group going again and had a nice turn out for the group runs I offered recently.

It’s been a cold, snowy winter and I don’t do well with sitting. I need to be outside. Moving. In the sun.

I had my surgery. And things went great. No unexpected complications. I figured that would be the end of the emotional roller coaster. Three weeks, and I am allowed to start swimming and biking.  Another three, and I can begin to run again. Probably not enough activity to get me to a full marathon in May, but I could be happy with the half at a pace where I’m focusing on “just finishing.” That’s all pretty great news, right?

Then I spent two days crying in my room. Over stuff that even I knew was not worth crying about. I’d accepted that I have to slow down for a while. But things happened so fast, I wasn’t prepared for the emotional/hormonal aspects. My follow up appointment with my doctor is on Monday, but it’s hard for an impatient person like me to sit around and wait for answers. Especially when I can’t bend at the waist, weigh 7 lbs more than I did when I went to the hospital, and am so puffy that I can only leave the house to go places where it is acceptable to wear sweats or running tights. (Yes, I realize that’s all inflammation and fluids from surgery, but I want it gone NOW!)

What I’m really angry about today is that there is so much poor information out there when it comes to women’s health issues. It is plain old depressing. I could not find a single uplifting article that talked about the effects of a hysterectomy. Not a single article full of hope. Or one that gave practical tips to avoid the weight gain. After years of hard work, I am not looking forward to gaining 15-20 pounds overnight, as the majority of articles claim.

Common sense tells me these stats are based on all women, even those who are not watching what they eat, or training for triathlons and marathons. I found NO information on how active women fared when it came to weight gain and other symptoms. But it doesn’t really matter. All women go through menopause, and about 600,000 women a year undergo a hysterectomy in the U.S. I think ALL WOMEN need better answers.

I’m trying to put an end to my pity party. I’m allowed to walk on the treadmill today, and that will help my mental state. Hopefully, I will get some good answers at my follow up appointment on Monday. For today, I’m trying to be kind to myself and accept that I am doing the best I can to recover.end of the day

Beast Mode: On…. How to Dress for Winter Running

Standard

beast mode onNow that we’re seeing snow and freezing temperatures in many parts of the country, I’m getting lots of questions related to dressing for cold-weather running. And, I am the LAST person you should ask because, like a bear, I hibernate in the winter. (Did you know that Bears can go for more than 100 days without eating, drinking, or passing waste, living off of stored body fat? Sigh. Don’t they have all the luck?! I wish my winter desire to sleep and burrow under warm blankets left my body lean and muscular in time for swimsuit season.)

Anyway, since I am not a fan of cold weather running, I took this question to Facebook, where as always, the beastly runners came through with layering and product suggestions.

Let’s start with the basics. If you spend too much time scrounging for gear in the morning, you’ve wasted your time to run. Set your clothes out the night before, including all the gloves, hats and layers. Rob uses a chart he’s created to take the thinking out of clothing selection. “I have a whole mish mash of stuff. What I also have is a piece of paper in my dresser drawer with the temperature running up the left side by 2 degrees. O, 2, 4 … 16, 18… 36, 38, 40… You get the idea. Next to various temperatures I have what I wore that worked. At 48 degrees: running wind breaker with turtleneck, light weight gloves and shorts. At 42 degrees I change to running tights and add a t shirt. At 38 go to a heavy running jacket, heavier gloves, skull cap, etc…. The thing that stops me from running, especially in the morning when I am half asleep, is what to wear. This way, I look at the temp and then at my sheet and I know how to dress. I have even added extra notes like: need skull cap when windy.”

A friend of mine, sometimes referred to as Thor on this blog, also uses a chart so he can remember what works from year-to-year. His chart is shared in this post (but probably won’t show up where I place it because that’s how technology is working for me today.)

TARGET: What brand keeps you warm, and is a great value? There were so many mentions of Target’s C9 brand (for every category of running apparel), I have to mention this. Probably more due to convenience (Oh, and the fact I “need” to run into Target several times a week to pick up something one of the kids “must have” for school the next day, I own a lot of Target gear. I’m not a great bargain shopper. I just have problems with impulse control… and who can resist that neon green shirt with thumb holes… Look! A matching ….) I agree. Target has a nice selection of quality running apparel.

For runners on a budget, Cyndi has some solid suggestions that do not include brand names. “I don’t have money for big name items so here’s a go at some generic stuff a pair of soft cotton thin gloves with hard shell mittens on top. I layer those second skin type shorts with a pair of synthetic fabric running pants and a pair of sweat pants on top for layers I have a silk undershirt with a tee on top and a thin jacket which I may layer a sweater over. A soft beanie type hat for my head scarf for my neck.”

SOCKS: The big question was “How do you keep your feet warm?” Warren said, “Warm upper body and warm legs should = warm toes. If the person with the question is warm everywhere else, maybe try different shoes? Tough question. You also can try warming up inside with all gear on for a minute or two. Just don’t get sweaty before going out.”

The majority agreed that every runner needed a pair of SmartWool socks. Merrill and Icebreaker were also mentioned as “must-have” brands. And, readers suggested ski socks, duct taping the tops of your shoes, or buying less-venilated shoes to run in over the winter months.

David added, “May need to look into a pair of winter running shoes. Different companies make a windproof and or waterproof version of some models. Also may try a thin moisture wicking base layer sock then a thicker outer layer. Good Luck. Keep Running.”

THE HEAD: We didn’t get as many suggestions on specifics for keeping the head, face and ears warm. Vicki suggests, “The key is a nice wicking beanie. Head warm, heart warm, you’re golden!” Denise recommends the balaclava.  “I live near Buffalo, NY. Layers, but my first layer is always Back Pocket Sports Top for the bra and pockets. My fave head ware is a balaclava that easily pushes back when I overheat and is raised when I get cold. I like layers on top that have zippers for adjusting as I heat up. Arm warmers are great as well as insulated leggings.”

Jill reminded us about the importance of warming the air we breathe on cold days. “To prevent the runner’s cough induced by cold, dry air, be sure to wear a scarf or balaclava to aid in warming and humidifying the air. The material will allow you to recycle your natural water vapor that gets trapped in the scarf when you exhale. The bank robber look may not be the fashion statement you were going for, but at least you won’t be hacking up a lung. And be assured, if you do hack up a lung, it won’t be frozen. If you’re in doubt or feeling under the weather, don’t run. One day of rest won’t cost you a Boston qualifying time but a couple of weeks off with pneumonia might.”

THE HANDS: How do you keep your hands warm? Buy a variety of thicknesses of gloves. Some even recommended mittens over your gloves on really cold days. A few suggested stocking up on hand warmers to use in gloves, shoes… and sports bras. Jodi’s trick: “I like to put one of those small hand warmer things, I think they are called hot hands in my sports bra. If my heart stays warm it pumps warm blood to the cold parts of my body. They come in sets of two so alternate where the other one goes.” And Jodi says go with  alpaca. “Alpaca knit hat and gloves….alpaca fiber is a wonderful insulator. Under 30 degrees.”

PANTS: Karol says compression pants with light fleece keep her warm in the winter. “Love my Sugoi running pants. Really pricey. Really warm. Target has Power Core. Compression with light fleece. Worked well for me last Sunday 6am in 7 degrees.” Lucien suggests Northface flight pants. Cynthia suggests tights. “Tights for running 30 or below – Athleta Polar Techs, pure heaven. They also have a ‘core warmer’ tank that I now use as a base layer. Love it.” Amy (my hero!) solves a problem those of us who are shorter face. “Being on the petite side, all of my cold weather running pants have come from Athleta because they have different lengths. The hubby has tried many brands and Brooks is the best to-date. Smart wool socks are a must.”

Have trouble deciding what to wear? Take notes as you run this weekend, and create your own clothing chart like this one Thor created.

Have trouble deciding what to wear? Take notes as you run this weekend, and create your own clothing chart like this one Thor created.

JACKETS: We had several people suggest that women check out the jackets at lululemon. (I will say my favorite rain/wind jacket is from lulu. It’s probably the best piece of running gear I’ve ever bought.) This will also depend on the warmth of your base layers and how cold it actually gets where you are.

LAYERING: It seems the key is in the layering. Ebby likes to layer thermals. She says, “Being from Edmonton, my runs require layering thermals, Icebreaker (expensive, but requires little care/washing, lasts forever), I can’t recommend them enough, it’s the only thermal I’ve ever worn that ends up having me taking off or unzipping layers in -30, the 260 grade tights with an additional normal running tight over top, a tech thermal top, plus a lighter random wicking layer over it. Depending on the day it’s an additional 320 grade Icebreaker outer layer coat, or a wind breaking shell. I never get cold with Icebreakers, in fact I sweat like a beast in the craziest of cold temps. Only Merrell socks (best sock ever for winter running)”

Michael included several tips. “It doesn’t get too cold in Los Angeles, but I often go out into the wind & rain & higher elevations in snow. In below zero temps, you should start with a skin snug base layer. They wick and give warmth in layers, so you can easily take off or add as you get colder or hot. … Eddie Bauer fleece is lightweight, warm, very soft, comfy. Also a baselayer from Cabella’s. Bones beanie from The North Face, very warm.Wool knit gloves from Army surplus store, inexpensive & they work. A blended wool sock; Eddie Bauer trail socks are great, but I also have some from the Army surplus store too which are fine. [I also have] a Hooded wind breaker from Salomon that fits very nicely and does its job.”

Anne is also a fan of layering, which includes a running skirt as the top layer. “I wear Icebreaker when the temps are in the 30s. Colder than that and I’ll layer an Icebreaker singlet under an Icebreaker long sleeve with a light long sleeve over that. On my feet, SmartWool or Wrightsocks. For my legs, I wear running tights with a running skirt or shorts over them when really cold.”

Mitch has a problem many tall  people face. “I am a tall runner so everything must be long enough. Compression is best, less chaffing and I feel it keeps me warmer. CWX tights, north face flight series jacket (arm length) layer up depending on temp. 40 is shorts, short sleeve shirt and arm warmers. 30′s are tights tight base shirt and light jacket and gloves. 20′s are heavier jacket and mittens. I have mittens that are two layers, gloves just don’t work at all in the teens.”

Thank you to everyone who contributed ideas for this post! There are lots more ideas in the post related to this at Power of Run on Facebook.

Stay warm! And run strong!

***

Subscribe to the blog! Like the Facebook page!

Hire a coach! (Well, you all know where to find me by now!)

Register for my Holiday Light Hustle virtual run by 11/30.

Okay… that’s all the commercials for today :-) Enjoy the holiday weekend everyone!