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Tag Archives: Cold weather

  • How to Dress for Cold Weather

    To get outside and be comfortable in chilly winter temperatures you need to start with proper apparel, which includes fabrics with features that help regulate body temperature and preserve the body’s micro-climate.

    Proper Layering Beats Harsh, Cold Weather
    Proper layering allows you to strike a balance between your body temperature, clothing and the outside elements. As the temperature rises and/or your activity level increases, you can take off layers. Add layers as you get colder or the temperature drops. Taking off your gloves or hat is a quick way to vent. As much as 70 percent of your
    body heat escapes through your extremities.

    Considers The Following Points When Deciding Your Layering Needs

    1. First Layer: Crucial! This layer must move moisture away from the body to prevent chill. Bras, briefs, tops and pants should be made of wicking materials.
    2. Insulation: This is the mid layer. These garments also move moisture and trap warm air.
    3. Outer layer: This layer protects you from wind and precipitation, and completes moisture transfer by releasing perspiration into the air.

    Weather Conditions

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  • Dressing for Cold Weather

    To get outside and be comfortable in chilly winter temperatures you need to start with proper apparel,
    which includes fabrics with features that help regulate body temperature and preserve the body’s micro-climate.

    Proper Layering Beats Harsh, Cold Weather
    Proper layering allows you to strike a balance between your body temperature, clothing
    and the outside elements. As the temperature rises and/or your activity level increases,
    you can take off layers. Add layers as you get colder or the temperature drops. Also.
    Taking off your gloves or hat is a quick way to vent. As much as 70 percent of your
    body heat escapes through your extremities.
    Considers The Following Points When Deciding Your Layering Needs

    1. First Layer: Crucial! This layer must move moisture away from the body to prevent chill.
      Bras, briefs, tops and pants should be made of wicking materials.
    2. Insulation: This is the mid layer. These garments also move moisture and trap warm air.
    3. Outerlayer: This layer protects you from wind and precipitation, and completes
      moisture transfer by releasing perspiration into the air.

    How to Dress for the Weather

    Heavy Precipitation Moderate Precipitation Light Precipitation Dry Dark
    20°- 40° Outer shell Waterproof or breathable
    water resistant vest/jacket
    and pant/tight
    Waterproof or
    breathable water
    resistant vest/jacket
    and
    pant/tight
    Water resistant/
    breathable vest/jacket
    and pant/tight
    Breathable vest/jacket
    and pant/tight
    Reflective jacket
    or vest
    20°- 40° First layer
    insulation
    Lightweight Lightweight Lightweight Lightweight
    20°- 40° Accessories Gloves & hat:
    water resistant
    and breathable; yak trax
    Gloves & hat:
    water resistant
    and breathable; yak trax
    Gloves & hat (optional);
    yak trax
    Gloves & hat (optional) Lights, reflective bands
    0°- 20° Outer shell Waterproof or breathable
    water resistant vest/jacket
    and pant/tight
    Waterproof or
    breathable water
    resistant vest/jacket and
    pant/tight
    Breathable water
    resistant vest/jacket and
    pant/tight
    Breathable vest/jacket
    and pant/tight
    Reflective jacket
    or
    vest
    0°- 20° First layer
    insulation
    Midweight and/or lightweight Midweight and/or
    lightweight
    Midweight and/or
    lightweight
    Midweight and/or
    lightweight
    0°- 20° Accessories Gloves & head gear:
    waterproof plus thermal;
    windproof underwear;
    arm warmers; yak trax
    Gloves & head gear:
    waterproof plus thermal;
    windproof underwear;
    arm warmers; yak trax
    Gloves & head gear: waterproof plus thermal;
    windproof underwear;
    arm warmers; yak trax
    Gloves & head gear:
    windproof plus thermal
    Lights, reflective bands
    0°- 20° Outer shell Waterproof or breathable
    water resistant jacket and
    pant
    Waterproof or breathable
    water resistant jacket and pant
    Breathable water
    resistant jacket and
    pant/tight
    Breathable jacket and
    pant/tight
    Reflective jacket or
    vest
    0°- 20° First layer
    insulation
    Midweight plus fleece Midweight plus fleece Midweight plus fleece Midweight plus fleece
    0°- 20° Accessories Gloves & head gear:
    waterproof plus thermal;
    windproof underwear;
    arm warmers; yak trax
    Gloves & head gear:
    waterproof plus thermal;
    windproof underwear;
    arm warmers; yak trax
    Gloves & head gear:
    waterproof plus thermal;
    windproof underwear;
    arm warmers; yak trax
    Gloves & head gear:
    waterproof plus thermal;
    windproof underwear;
    arm warmers; yak trax
    Lights, reflective bands

    Wind Chill Factor 
    10mph wind = a temperature drop of about 15° 
    20mph wind = a temperature drop of about 25° 
    15mph wind = a temperature drop of about 20° 
    30mph wind = a temperature drop of about 35°

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  • Cold Weather Running Tips

    Winter Weather Running Tips

    1. Dress in layers - Choose a highly breathable base layer.  This is what you should wear the closest to your skin.  A wicking material will move the moisture away from your skin, making you feel more comfortable on your run. Wear a looser, second layer of breathable material. Fleece would be a good choice for this layer on a cold day. This adds insulation between your base layer and outer layer. The outer layer should be breathable, wind-resistant and water resistant material.
    2. Wear a hat - Your uncovered head is responsible for 40% of heat loss. Try wearing a head band if a hat feels too hot.
    3. Protect your hands - Mittens are warmer than gloves because the body heat from the other fingers warm each other.
    4. Wear warm socks - Socks made of synthetic fibers wick moisture away from your skin.  Smartwool socks are a great option. Never wear cotton socks!
    5. Shoes - YakTrax are a great investment for winter running.  These are like snow tires for your shoes.
    6. Don’t forget the sunscreen - The sun is still strong, even in the winter.
    7. Wear reflective clothing - Buy clothing with the reflective material already on it.  Extra reflective gear is always a good idea. The more visible you are, the safer you are.  Vests, arm bands and blinking lights are great choices.
    8. Don't overdress - Dress like it is 20 degrees warmer than it really is.  You will warm up after you get moving.

    Winter Gear Ideas

    1. Base layer (moisure-moving to add comfort and warmth)
    2. Thermal layer (add warmth - weight of thermal layer depends on warmth of runner)
    3. Jacket or vest (windproof, water resistant)
    4. Reflective gear or blinking lights (visibility and safety)
    5. Compression tights (try CWX Compression Insulator or Saucony Amp Pro)
    6. Warm tights or pants (consider fleece lined or polyester)
    7. Windproof underwear
    8. Arm warmers
    9. Head gear (hat, headband, headlamp)
    10. Neck gator or Buff (multifunctional- warmth and breathing ease in coldest temps)
    11. Mittens or Gloves (some are reflective)
    12. Moisture-moving socks (wool, polyester)
    13. Compression socks or leg sleeves (great for running and recovery)
    14. YakTrax or StabilIcers
    15. Body Glide or Sport Wax (prevent chaffing/chapping)
    16. Hydration belt
    17. The Stick
    18. Runners Shoe ID Tag
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