Em“bracing” for Winter Running
There is a lot of research out there that reveals that the ideal temperature range for most groups of runners falls somewhere between 7 and 15 degrees. It also suggests that below and above this range, marathon finish times tend to become slower, on average. As a Melburnian surely our training conditions are something to be proud of right?
We also know how to dress run-appropriate for our winter temps. Or do we?
I was once that runner that used to step out of the car or the front door on a blustery wintery morn in nothing more than singlet and shorts. And I am talking In Ballarat and on occasion in Canberra. So I know about cold weather running and the effects it can have on the body if you run in attire more suited to the climes of Thailand.
I thought at the time that I was mentally and physically toughening myself up. But in reality all I was really doing was slowly draining my body of energy. It makes sense. The body has an optimal temperature. It always tries to regulate to that temperature. So if we are too cold or too warm, it uses energy to get back to where it wants to be. That process is called thermoregulation, a mechanism designed to return your body to a state of equilibrium, or homeostasis. The colder you are, the more energy used. And as my Chinese medicine guru has told me, your body has a way of trapping in cold and heat, and when that occurs, it can lead to other ailments that need to be attended to. And that can mean forced time away from running.
Another way of looking at it is to think of your internal self as an engine. It will perform at its best when it is warm. It wants to hum along, not splutter.. It will not perform well on a cold start.
So how should we approach the early morning cold?
Start with the fuel. Wake up to a warm glass of water. Eat warm foods, or at the very least, foods at room temperature.
Then the clothing, and it is all about layering. Start warm, gradually shed, then when you have finished, layer up again. Have dry clothes on stand-by in the event of rain.
I have seen people shivering at the pre-race start line. This is because they have left all their clothes at the bag drop, or with their support crew. Less than ideal, and it does not need to be that way. I used to laugh at people who wore a garbage bag at the startline but now I respect what they did! A more fashionable alternative would be to chuck an old hoodie you are prepared to get rid off (appropriately) along the way.
Your running robe should consist of the following basics:
Running tights - trackies (I am a fan of the tracksuit, and am happy to strip to shorts when warm
Long sleeve tech shirts to use as the layer on your skin, the first item on, the last off! Depending upon winter temperatures the thickness may vary, but for most of Australian urban running, a medium thickness is good enough
Running gloves
Beanie to cover ears
A windproof running jacket
Quality running socks
Layers are essential for running in cold weather
Start warm, shead as you go, tie around your waste, give to your coach (yay), run a loop course so you can drop clothes as you go.
Just remember to collect your clothes when you leave, and most importantly that the coach is absolved of all lost item responsibility!
Everyone is different, so like your nutrition, it will be a bit of trial and error. But my rule of thumb would be to start with more, rather than less…..
Happy running,
Coach Wooly
