Fitness With Karen

How do you go from 30 to 60 and back again.  I’m not talking about speed here.  I’m talking about temperature.  It’s hard to know how to dress when weather is up and down.  The one thing you must learn, if you haven’t already,  is that clothing made of cotton is a no no.  Our motto is:  “Cotton is rotten and should be forgotten”!  You need to wear apparel made out of moisture managing fabrics – meaning, materials that help pull moisture away from the body, keeping you dryer and warmer (or cooler) depending on the season.    Light thin layers instead of thick layers is the way to go.  A light breathable jacket on top of a base layer that fits pretty snugly is a great combination.  Wearing big heavy sweatshirts or winter coats  will only trap the sweat you are producing, making you feel colder, wetter and heavier.    I also caution that you pay attention to the light jacket you put on too!  It must breathable.  Check the inside of the jacket.  If you see a shiny coating on the inside, it is not going to breath for you.    A jacket with some built in reflective features is a bonus.   Reflective gear is a must for this time of year.  Your safety is a number one priority.  You need to add a pair of gloves and/or mittens and a hat.  Covering your head will hold onto that heat.  Covering your hands will make working out a lot more enjoyable.       And if it is colder than 30 I wear tights as a first layer and light nylon pants as a second layer.  I think this does a better job of keeping your legs warm during the workout, reducing the risk of leg injuries.

Over dressing in the winter is one of the most common mistakes people make.  So how do you know you are overdressed?  Stand outside and see how it feels.  If you are warm or it feels pleasant….YOU ARE OVERDRESSED!  If it feels a little chilly, you are probably dressed just right.  Just remember to dress as if it is 20 degrees warmer.  That is what it will feel like during the workout.

A couple of other thoughts about winter running.  If it is cold and snowy or icy, take it easy and workout at a slower pace.  Shorten your stride and keep your feet lower to the ground to prevent you from slipping and falling.   Wear reflective clothing and flashing lights to be seen and a headlamp to see where your heading.  Keep your body relaxed, don’t tighten up.   This will keep your muscles from becoming sore and tightening up after the workout.

But my most favorite thing to do before working out in the cold…taking a hot shower and using a foam roller to loosen up my tight muscle.  Be safe…Be well…See you on the roads!  Coach Karen