You could count the temperature in Boston on January mornings on your fingers, but that doesn't stop a number of hardy souls from running along the Charles River. Some of them may be training for the Boston Marathon this spring. Others are probably doing it just for the sheer joy of running. As locals, they're used to the 7-degree temperatures with wind chills below zero; those kinds of conditions are hardly unusual for New England at this time of year.

There's no reason that you, too, can't take to the roads in freezing weather. Just keep in mind these three tips. (Note: Cold air can set off asthma attacks in some people. If you're prone to respiratory trouble and use an inhaler, remember to bring it with you.)

1. Dress for the occasion.

If you have even a passing interest in running, you've probably heard of microfibers, fabrics that move moisture away from your skin, helping keep you cooler in the summer and drier and more comfortable in the winter. The key to using these in frigid weather is layering. They trap warm air around you and are easily removed if you get too hot.

Here's how to layer to get the most protection from the cold: Start with a lightweight long-sleeve T-shirt against your skin (for your base layer). Add a fleece vest or pullover (or, if you have nothing else, a sweatshirt) as your insulating layer. Top it off with a windproof jacket (the outer layer) with pockets for your keys, hat, gloves and lip balm.

For your legs, choose running tights or pants, or both, plus long underwear if necessary. If you normally prefer low-cut socks, this might be a good time to pick a higher-riding pair. And don't forget gloves and a hat. Knit or fleece gloves will be fine for all but the most extreme conditions. Make sure the hat covers your ears.

2. Remember that you need water no matter the weather.

Runners tend to drink less water in colder temperatures, even though their bodies need just as much as usual. Set a repeating timer on your watch every 15 minutes or so if you need to be reminded to drink. If you can't stand to carry anything with you, bear in mind that water fountains or bottles you stash along the course may freeze. Adjust your plans and your course accordingly. Can't bear not to run your favorite path? This is the time when insulated water bottles that provide 70-degree water in 20-degree weather come in handy, so it's worth investing in one if it'll help keep you on course and happy.

3. Watch your step.

Save the speed work for another day. Focus on slow, easy running, and keep an eye out for ice or semifrozen puddles in your path. Also, give yourself a longer warm-up and more stretching than usual - cold weather makes muscles tighter.

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed