Cold weather running

OK so we live in Chicago, Halloween is here and yep....its officially COLD out there!!

If you are like most runners...you DREAD the treadmill. So here are some tips to help keep you running happy and safe as the temperatures begin to dip!

1) Wear quality wicking socks

Everyone knows that shoes are the most essential running accessory, but socks are just as important and often overlooked. Make sure that you have a good hearty sock, not any of those thin sheer cotton socks because they don’t help get rid of the moisture on your feet fast enough in wet conditions. I love, love, love FEETURES. They are great all year and especially as we get some wet weather in the fall. As the temperature plummets, I move into wool versions.

2) Layers, layers, layers

Someone once told me dress as if its 20 degrees warmer...but seriously trying to start last Friday when the thermostat in my car read 33 degrees in a pair of capris and short sleeves would have been miserable. So I layered a short sleeve shirt with a jacket and half way through the run...took off the jacket. If you can layer you should and in Jan and Feb, I even do this with my lower half. A pair of tights often with a windpant pulled over it seems to keep me nice and toasty.

3) Listen to your mom and put on a hat!

I always wear a hat, typically my Run Happy Brooks freebie I got a few years ago, but just last week I had to break out the skull cap. It serves not only as increased warmth and covers my ears, but my husband was nice enough to buy me one that is reflective yellow on all sides! It is hideous, but hopefully keeps me safe.

4) Find a new route

Here in Elmhurst we love the Prairie Path, but it quickly will be overrun with snow. So we will begin hitting the streets. Over the years we have learned which streets are less traveled and always the first to get plowed. So even if we have had a snow overnight, those streets are usually cleared in time for our 5 am run! Its always nice to mix it up a little and moving from the soft path to the hard streets prepares our joints for the spring racing season as well.

5) Gloves...get a few pairs

This is the best advice I ever got. I have a very light pair that I use when temps are in the 40s just to keep my hands covered and then I go to the heavier pair as it dips into the 20's and 30's. If it gets cold enough...I might just wear both pairs! I also have a few of the winter pairs, because they are easily misplaced and you really cannot run without them. Brooks has a great Breath-thermal line that when you breathe on them they warm up! UBER-COOL

Stay tuned for next week...tips 6-10, including knowing when its just not safe to run outside.

Until then...stay warm!

How not to get injured when your half marathon is over?

So here I am 2 weeks after my Disney Wine and Dine half marathon and I'm debating whether or not to run tommorrow! Not basking in the glory of my personal best time or enjoying the "no pressure" running...but instead confused and worried that I might end up hurt.

I admit I have never run every day, but when I am not technically "training for a race" I never know exactly what to do. When I am training, I follow my plan and typically stay healthy. But post race...who knows???

I know I am not the only one this happens to and surprisingly post race running often leads to injury. Why you ask? Because while we are following a training plan, we are also following a carefully tested plan to help you make it to the start line healthy, hopefully from a reputable source. But after its all over, we run whenever and however we feel like it...which can be too many days in a row, too much mileage, too fast, you get the point!

I see so many patients post marathon or post race with overuse injuries because they aren't running smart...they are just running. So I sit here tonight wondering do I run tommorrow after putting in 5 miles 2 days in a row......my answer to a patient would be always better to err on the side of caution!

Guess I am not running tommorrow,,,,but maybe signing up for another race so I can follow a plan :)