Tag Archives: Temperature

Tips for Running in the Cold

23 Jan

-2.

I’m not sure what temperature it is where you are, but in Michigan, apparently this is the norm. It’s.So.Cold. Blistering. Face-numbing. Hurts-to-inhale. Just plain cold. I guess that’s what I get for going to school in the south for 4 years-I forget what a REAL winter feels like!

I give those of you who are die-hard runners and are out there all year round; the mere thought of wearing that many layers makes me hit the infamous treadmill! I’m all for running in the cold and snow, but in negative temperatures? I’ll sit this one out.

Complaining over.

As in many facets of life, there are always ways to “cheat the system”. Here are tips to dress for success out in this mess (of temperatures?).

  1. Warmth in-Slush out. Socks that are made with Merino Wool allows for superior temperature regulation and moisture management while insulating your feet. Shoes that have the least amount of mesh will keep the slushy snow out.
  2. Dress for success. Gear-up like it’s 20 degrees warmer; layers of technical, wicking fabrics, with zippers at the neck and underarm area to vent air as you heat up. You should be slightly cool when you start. Keep this chart as a rule of thumb (source)

30 degrees: 2 tops (long-sleeve base layer and a vest keep your core warm) and 1 bottom (tights or fleece-lined athletic pants) Brooksie way outfit
10 to 20 degrees: 2 tops (add a jacket) and 2 bottoms (add wind-resistant pants0 to 10 degrees: 3 tops (swap a fleece shirt and another jacket) and 2 bottoms (whatever works at this point!)
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens (base pair and a thicker, fleecy pair) and a neck warmer/scarf/face mask/arm sleevesStanding arm warmers pre race
Minus 20 degrees: your entire closet of workout gear 61854194853942928_SkN7fz85_b

  1. Stand out. Reflective, flourescent gear will ensure safety running in the mornings or early evenings. Even a headlamp or carrying a small flashlight will prevent snow trucks mistaking you for snow!
  2. Warm-up in the Warmth. Doing easy calisthenics (think-jumping jacks, high knees, running the stairs) inside will help you transition to the temperature outside; the cold doesn’t feel AS cold when your body is warm.
  3. Release your Inner Model and Change Quickly. Your core body temperature drops as soon as you stop running; change your clothes as soon as you can. *Women-take off that sports bra and wrap your hair in a towel. Everyone chug drink something hot!

Stay warm 🙂

Day 24

21 Jun

The third picture is how I felt and looked after my run this morning:

It’s SO hot-everywhere! Are you planning to exercise outside? Below is a chart that shows what heat indexes are safe to exercise in:

Based on your location,  find the relative humidity percentage and the current temperature on the chart (i.e. Raleigh’s humidity % is 45% and temperature is currently 95*-heat index says it feels like it’s ~102 degrees outside); if your results fall in the yellow, orange, or red areas, you run the risk of a heat-related injury.

According to ACE, a “heat-related injury results when the demand of the environment exceeds the capabilities of the body’s regulatory mechanisms.” There are 3 stages that occur, each getting progressively worse if not treated properly and in a timely manner:

  1. heat cramps- excessive sweating causes water and salt loss which leads to muscle cramping. dehydration, fatigue, overheating, and electrolyte imbalances can cause these cramps, usually in the legs and abdomen areas. drinking lots of water before, during, and after exercise can help the on-set of heat cramps.
  2. heat exhaustion- more severe, it’s caused by a decrease in blood volume, water, and/or electrolyte depletion from sweating. the muscles and brain require greater blood flow, and at the same time, the skin needs blood flow to radiate heat to form sweat. faintness, fatigue, paleness, and nausea are some signs of heat exhaustion; replenishment of fluids and electrolytes and rest in a cool environment are best for treatment.
  3. heat stroke- a medical emergency, all mechanisms for cooling have failed and severe elevation of the body temperature occurs. the hypothalamus (center for hormone control) loses control and body temperature rises to levels that cause damage throughout the body. irritability, poor judgement, confusion, an unsteady gait, and a glassy stare are symptoms of a heat stroke. once these symptoms are recognized, immediate treatment is recommended; allow the skin exposure to cool air, cool towels and ice should be placed on the skin, and availability of water should be close by. once in the care of professionals, further treatment (if needed) can take place.

Here are some ways to prevent a heat-related injury:

  • acclimatization. the body’s adaptation to heat stress and increased capacity to workout in high temperatures and humidity. it’s recommended to reduce the workout duration by 50% on the first day; most people acclimate in 4-10 days of exposure as long as fluid and electrolyte replacement is appropriate!
  • fluid replacement. water is the most important fluid to drink when preventing heat-related injuries; it maintains homeostasis throughout the body. experts recommend consuming fluids in 3-10 ounces every 10-20 minutes and rehydration is extremely beneficial too.

 I met with the group fitness coordinator to talk about my Step I.T. class yesterday. Here are some of the suggestions she gave me:

  • make sure each combo follows the 32 count
  • transition each block with the first move of the next block
  • try to use different step moves in each block (this can confuse the participants if we did a corner knee the first time through, then a corner glute the second time through)
  • start with the basic move (knees corner to corner) and as the participants are getting used to that, show them a more advanced option (knee, walk, walk, knee)

Most of the instructors took Step I.T. with me and all agreed they were very satisfied with the turnout! They provided me with constructive criticism to make my next class much better but told me this is a learning experience and to just have fun and keep the participants moving. I can do that :-P; the instructors I’m surrounded by are some of the most talented I’ve seen in person so I’m in the right place!

Teaching Body Sculpt tonight! (review tomorrow).

Congrats to Evgeni Malkin for winning the NHL Hart Trophy last night at the NHL Awards ceremony in Las Vegas, NV!  (source) The Hart Trophy represents the NHL’s most valuable player and it couldn’t have gone to a more-deserved player than “Geno”!