Winter Running Gear Guide

As the weather gets colder I am constantly on the lookout for winter running apparel options. Running comfortably is key to running long distances.

I have not changed my running shoes for winter running. I am still wearing Asics, in which I have never experienced blisters, toe nail issues or any other foot discomfort as shared by other runners. I do use Doctor Scholl's athletic inserts in my running shoes. 

Another running essential is dry-fit or moisture-wicking clothing. These fabrics keep the sweat from your body and reduce the chill factor while you are running. You will however, find that once you finish running you will become cold quickly in you wet clothing-so bring a warm jacket or spare dry shirt to keep in your check-in bag at the race.

I have found that the following running gear works for me for the temperature ranges below: 

Short Runs: 

10K to 5K-Since these are generally faster runs I dress in shorts to about 45 degrees and below that in capri running pants. I will wear a short sleeve shirt with sleeves to about 50 degrees or a thin (breathable) long sleeve running top in temperatures below 50 degrees. I also wear a sweatband to keep the hair from my eyes.

Long Runs: 

I have found that the biggest challenge in dressing for long run races (10 Miles and above) is staying warm from arrival on race day to beginning the run. As a regular practice, I go to a Good Will or Bargain store and buy a cheap sweater and sweatpants to wear to the race. I dis-guard these items at the start of the race, which are collected by most races and donated back to charity. 

50 Degrees and Above-I will wear a short sleeve shirt with sleeves and shorts, and a sweatband to keep sweat from my eyes.

35-45 Degrees and Above-I will wear a long sleeve running shirt that I can easily remove (I pin my bib on my shorts) and running Capri pants.  I will wear the sweatband only as headgear. I will also likely wear thin dry-fit gloves. 

Below 35 Degrees- I will wear a long sleeve running shirt I do not plan to take off (bib on the shirt). I will wear running pants to keep my skin covered. I have had great success with keeping warm but not getting to hot in running pants. I will wear my dry-fit gloves and a dry-fit hat. It is important to keep your skin covered in cold and windy temperatures. 

What are your must have's for winter running?

Winter Training-What do I do now?

Now that the bulk of the fall running season has passed what type of training should I do to maintain? What are your winter training plans?

I have been reading many articles and most recommend rest after a major running event, then strength training. Extra time gained by running less miles allows time to increase strength training. Generally, it seems recommended to use the winter to strength train, plan out athletic events for the next year, create running and fitness goals, improve diet, and maintain running/riding/swimming miles. 

I plan to incorporate some great DVD workouts into my training plan during the week. My favorite strength training workouts offer cardio and strength training in 30-45 minutes or less. My go-to DVDs are: The Biggest Loser Workouts (Cardio Max), Jillian Michaels (all of them to include Yoga Meltdown), Denise Austin (Ultimate Fat Burner, Pilates for Everybody, and various kettle bell workouts. 

My overall plan is to maintain running 15-20 miles a week through early February running 3 days a week, elliptical training 1 day a week, and strength training 2 days a week, with 1 total rest day. I will maintain my long weekend run but reduce the length to 8-15 miles. I will begin at 8 and add 1 or 2 miles a week for 2 weeks. The third week I will reduce the run again then work back up ect. This is the same method used by Hal Higdon. I plan to begin training for my spring marathon about the 2nd week in February using Hal Higdon's Novice 1 and 2 Marathon Training plans. 

What is your plan?

Welcome To Blogging Delta 4

Delta 4 will begin posting blog entries  regarding fitness, exercising, training, and maintaining a level of fitness that will improve your quality of life, and allow you to participate in the challenging events coming up.