LexRunLadies

My best running pal Erin thought that we all needed to know a little more about running in the rain. So here you go! So sad that we had to learn this by trial and error, but thanks a lot for sharing E!

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Many people let precipitation deter them from running outside, especially when cooler weather arrives with it. Running in a summer shower provides a much needed cool-off and can add a little pep to your step. But running in the fall and winter weather is beneficial, too. Not only does it allow you to keep your fitness level up without relying on an expensive gym, but it can get you some fresh air and daylight exposure to help combat the effects of SAD (seasonal affective disorder). Also, if you plan to race, you need to train in all conditions to be prepared for anything that may occur during race day—do these socks blister, are my pants all soggy and heavy, etc.

Here are a few items everyone needs to be prepared this season.

1. Hat or Visor—essential to keeping the rain out of your eyes. You don’t need to spend a lot of money here, anything will do. A hat is nice because it will also protect your hair from getting wet as quickly.

2. Jacket—something to take the brunt of the rain. I have a cheap jacket from kohl’s that I wear when it’s raining, usually over a t-shirt. I usually get hot anyway and it ends up around my waist, but it’s handy when it’s more than just a drizzle. During colder weather I wear a nike running jacket and sometimes my north face fleece jacket if windy and cold too.

3. Reflective clothing—Rain will decrease visibility to drivers and they may not see a runner until it’s too late. Unless you are running on a specified trail that vehicles can’t access, treat rain running as night running and wear a reflective vest or arm bands. Remember, drivers may also skid in the rain so be VERY careful when running roadside.

4. Running socks—spend the money on a good pair of running socks. Your socks will likely get wet and cause chafing, unless you are doing a short run. So wear good running socks and pre-treat any hot spots where you get blisters with body glide, Vaseline, band aids, etc.

5. Newspapers—when you get back from your run, just stuff a few newspapers into the shoes and it will absorb all the water. Too often I’ve assumed my shoes would dry out before my next run, but with moisture in the air they didn’t and I was bummed to see I couldn’t do my run. Newspapers solve that problem completely.

6. Ponchos/Trash bags—handy in a race. My first half marathon was in a steady stream of rain and almost everyone wore either a poncho or trash bag. Kept us dry while waiting for race to begin, and during the early miles. Easy to take off and throw to side of road at a water station.

Lastly, be mindful of the area you are running in to be sure you’ll have steady footing. Rain plus leaf covered sidewalks are an accident waiting to happen. Same goes for snow—is the area treated and clear or are you going to risk slipping on ice? Don’t risk an injury that may sideline you from running for weeks or even months—postpone your run a day or two or find a new safer route.

Good luck and happy running!!

Stacy  took time out of her afternoon to share her cold weather gear tips. You can follow her on twitter at @Stacy4UK and on Daily Mile.

Running in cold weather can be a challenge, as evidenced by the many times I’ve dropped it almost entirely in winter! Here are a few suggestions I’ve picked up over the years that will hopefully get me through this cold season.

My Most Important Things for Winter Running: 

1. Experiment: What works for me may not work for you!  I am “space heater in my office in July” girl, but I also get really hot when I run so I tend to wear a little less than many. For example, I rip off gloves within the first mile, unless it’s a 20 degree day. Other wear them at 45 degrees.

While you’re experimenting, logging the temperature, weather conditions, and how you felt in what you wore in your running log for that day can really help (No running log?  Check out Dailymile.com, a Facebook for fitness).

2. Layer: Layering gives more warmth than single layers and most importantly, allows you to take something off if you do get warm.  Another benefit to layering – the “pros” suggest dressing for a temperature 20 degrees warmer than the one you will be running in because within the first mile, you’ll warm up.  But I hate being cold for that first mile!  I’ll often wear a sweatshirt I know will be too warm with plans of looping back home or to my car to drop it.

3. Proper fabrics:  Repeat after me, “Cotton is rotten!”  Technical fabrics designed to wick moisture from the body are a must for your running gear.  Fortunately, you can buy these at all pricepoints now (try Target, TJ Maxx, and Old Navy for inexpensive options).  For hats and gloves, look to fleeces for running and outdoor activities as well as soft wools for maximum warmth and comfort.

If you’re new at this, you may want some specifics!  In Lexington, John’s Run/Walk Shop is wonderful for helping you choose gear, newbie or experienced.  I’m linking to other sites but most gear can be purchased locally there.  Here are some of the items that make up my winter running wardrobe:

1. Long sleeve technical shirts:  Many of mine come from races but I have a few from Target that have held up great over the years. They can be worn alone, under a short sleeve shirt if you need a bit of torso protection, or under a jacket for cooler days.

2. Arm warmers: I bought these on a whim but can’t believe how useful they are! They are basically knit sleeves that you can push down if your arms get hot.  I love that they extend how long I can wear my short sleeve shirts (saving money on long sleeve stuff!) and that you can push them down or cram them in a pocket if you get hot.  They come in all price ranges but mine are these $10 Asics ones.

http://www.runningwarehouse.com/descpage-AARMW10.html

3. Jackets: One I use most is a thin, Nike half zip jacket for when I need just a bit of extra warmth.

  http://www.runningwarehouse.com/descpageWRA-NWETZF1.html

The other is a thick, fleece model with double layers at the cuffs for protection and plenty of pockets

http://www.skirtsports.com/shop/product.cfm/id/5106-Ice-Queen-Jacket

(note, I got this for $25 in a closeout sale! There are FAR less expensive models. I do love it though!).  If it drops below 30, I’ll wear this but any other time, it is far too hot.  I also have some thick fleece sweatshirts that do the job nicely.

4. Compression capris: I wear my capri tights until the temperatures go below 38 or so.  Self conscious of wearing spandex? I am!  Don’t fear, many of these are very flattering!  I do admit to swearing by a capri/running skirt combo.  I seriously love this thing.

 http://www.skirtsports.com/shop/product.cfm/id/1015-Lotta-Breeze-Capri

5. Tights: I wear long pants when the temps drop below 35.  I have pants with skirts from SkirtSports and yoga pants from Target that fit the bill.  When it begins to drop into the 20′s, I need more, whether it’s layering a thin pair of tights under my running pants or fleece. I have to confess that if it’s really cold, I run in baggy, ugly, old but very warm fleece LL Bean sweatpants. I’m getting ready to order some UnderArmour ColdGear tights as I’ve heard they are great.

If you’re short (4’11 here!), Moving Comfort, Lululemon, LLBean, and Athleta sell petite sized tights. I’m going to try a couple new things this winter and see how they work.  Tights tend to fit okay on me since they are designed to stretch in length.

6. Hands and feet: I’m usually tossing off both hat and gloves early but on cold days, something covering the top of your head, your ears, and your hands is a must.  It will make you feel warmer all over.  Like I said before, go for fleece or wool for the most wicking and warmth.  If your feet need extra warmth, try SmartWool socks.  They are expensive but worth it.

7. Lighting:  There is a really good chance that you’ll be running in the dark more often. Reflection is so important to allowing cars to see you on the road. If running at dusk or later, I wear a reflective vest and headlamp, both of which are relatively comfy.

http://www.runningwarehouse.com/descpage-AMPXP.html

 http://www.runningwarehouse.com/descpage-PTI2.html

Winter Racing:

I stress more about weather for races than for regular daily runs but have discovered that throwaway items are my key.  Black garbage bags give you a surprising amount of warmth while waiting for the start.  Not sure if you’re going to get too warm in long sleeves?  Cheap $2 knee socks from Target with the toes cut out are great armwarmers that you can toss, and you won’t cry if you a $1 pair of gloves slips from your pocket.  Sweatshirts from the Old Navy clearance section or Goodwill can be tossed away without guilt as most bigger races will sweep tossed clothing and donate it to the homeless.

These inexpensive items can also tide you over from day to day as well if you need to add to your running attire in stages.

These are items I’ve picked up and experimented with over time. If you have any other ideas or items you swear by, please leave a comment!