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Winterize Your Run

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Runner bummer: We tend to lose some of our fitness this season by sitting out the snow and the shivery temps, researchers at Ohio State University found. Beat the backslide with these tips from Jeff Gaudette, the head coach for RunnersConnect, an online training site.

How to Brave the Chill

Do a quick indoor warm-up. Before you head outside, "raise your core body temperature with dynamic stretches," Gaudette says. Do these five lunge variations -- forward, forward with a torso twist, side, diagonal, and reverse -- in your living room pre-run, completing five reps on each side.

Dress the part. Rule of thumb: "Tighter apparel will trap heat better," Gaudette says. Cold? Begin with a formfitting long-sleeve base layer and a fleece pullover (we like the Eddie Bauer Cloud Layer Pro Fleece 1/4-Zip pullover, $60, eddiebauer.com). Wear a hat and mittens and add the following layers as the temps dip:

  • 32 to 20 degrees: Cover up with an extra outer shell, like a wind-resistant jacket.
  • 20 to 10 degrees: Upgrade your wind-resistant jacket to one with a little more insulation.
  • 10 to 0 degrees: Go for an even heavier wind-resistant jacket and have a thin scarf or balaclava wrapped around your mouth to help warm the air before it hits your lungs.

Lean into it. Run with the wind in your face to start. "Otherwise, if you run in the same direction as the wind for the first half, you'll get hot and sweaty. Then, when you turn around, you'll get chilled from the cold," Gaudette says.

Next:  The Plan

 

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pafair wrote:

No one seems to tell you what to do to keep your legs warm. I have a serious issue with itchy burning skin after only a few minutes in the cold. Is there something specific I need to do to prepare my legs to prevent this?

2/5/2014 09:40:24 AM Report Abuse
edrkane wrote:

When running in the cold wind, what is your feeling on coverning your mouth with a mask for scarf etc. Some years ago, I was running on a cold day, and into the wind and I gulped down some very cold air, and had slight crystalzation of the lungs. Gave a lot of chest pain.

2/4/2014 10:50:43 AM Report Abuse

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