Usually we schedule our Get Ready for Winter Running column for right around now, namely the first official day of the cold season which is coming up next Tuesday.
But this year Mother Nature threw a snowball at our plan by unloading about four inches of the white stuff before we hit the keyboard.
So please bear with us as we go about stating the obvious in a hopefully not-so-obvious fashion.
Our Top 10 (better late than never) reminders for a safe and pleasant journey through the chilly months:
>1. *Bring a cell phone:* If you’re running by yourself, always have your cellphone (fully charged) with you in case you experience a mishap. And tell a friend or relative when and where you’re planning to run.
>2. *Know where you are going:* It helps to have a familiar route in place, especially early in the morning or late in the afternoon when there is limited sunlight.
>3. *Let there be light:* If you are planning to run in non-daylight hours, make sure you have a clip-on light or flashlight to illuminate the trail or backroad in front of you. Plus, if you are running on streets, this is a way of informing drivers of your presence. Again, new batteries or recharged power sources should be frequently checked.
>4. *Wear bright colors:* This is particularly helpful to allow auto traffic to know where you are. Illuminated vests are an effective, comfortable way to handle this as well.
>5. *Dress in layers:* You have probably heard it a thousand times but the best way to cope with the cold is to dress in layers of light, flexible synthetics. A wool hat can also be a welcome addition to the wardrobe. And don’t forget the lip balm.
>6. *Start your run into the wind:* On longer training runs, map a course which heads into the wind at the start and returns with the wind on the return trip home. You don’t want to be battling a headwind on the way back.
>7. *The all-important stretch and warm-up:* Sure, most runners try to stretch when they run but sometimes they only have a tight window for a daily run. But in cold weather running, it’s important to get muscles loose. Likewise, start your run with a gradual pace for the first five or 10 minutes to get the old blood flowing.
>8. *Hydrate:* Even though the thermometer says 19, it doesn’t mean your body heat isn’t causing you to sweat and lose valuable nutrition elements. Drink extra before you leave and maybe even consider carrying a small water bottle.
>9. *Select the right shoes:* There are times when trails, sidewalks and the like can be slippery and for those conditions, go for the heavier tread. Some shoes have uppers that handle moisture better than others.
>10. *Compete in BCRR Winter Series:* If you really want to stay in shape during the cold weather months, head on over to the Bucks County Roadrunners Club’s Winter Series on Sundays at Tyler State Park. It’s a great way to break the monotony of just training runs through the challenging days of winter.
But this year Mother Nature threw a snowball at our plan by unloading about four inches of the white stuff before we hit the keyboard.
So please bear with us as we go about stating the obvious in a hopefully not-so-obvious fashion.
Our Top 10 (better late than never) reminders for a safe and pleasant journey through the chilly months:
>1. *Bring a cell phone:* If you’re running by yourself, always have your cellphone (fully charged) with you in case you experience a mishap. And tell a friend or relative when and where you’re planning to run.
>2. *Know where you are going:* It helps to have a familiar route in place, especially early in the morning or late in the afternoon when there is limited sunlight.
>3. *Let there be light:* If you are planning to run in non-daylight hours, make sure you have a clip-on light or flashlight to illuminate the trail or backroad in front of you. Plus, if you are running on streets, this is a way of informing drivers of your presence. Again, new batteries or recharged power sources should be frequently checked.
>4. *Wear bright colors:* This is particularly helpful to allow auto traffic to know where you are. Illuminated vests are an effective, comfortable way to handle this as well.
>5. *Dress in layers:* You have probably heard it a thousand times but the best way to cope with the cold is to dress in layers of light, flexible synthetics. A wool hat can also be a welcome addition to the wardrobe. And don’t forget the lip balm.
>6. *Start your run into the wind:* On longer training runs, map a course which heads into the wind at the start and returns with the wind on the return trip home. You don’t want to be battling a headwind on the way back.
>7. *The all-important stretch and warm-up:* Sure, most runners try to stretch when they run but sometimes they only have a tight window for a daily run. But in cold weather running, it’s important to get muscles loose. Likewise, start your run with a gradual pace for the first five or 10 minutes to get the old blood flowing.
>8. *Hydrate:* Even though the thermometer says 19, it doesn’t mean your body heat isn’t causing you to sweat and lose valuable nutrition elements. Drink extra before you leave and maybe even consider carrying a small water bottle.
>9. *Select the right shoes:* There are times when trails, sidewalks and the like can be slippery and for those conditions, go for the heavier tread. Some shoes have uppers that handle moisture better than others.
>10. *Compete in BCRR Winter Series:* If you really want to stay in shape during the cold weather months, head on over to the Bucks County Roadrunners Club’s Winter Series on Sundays at Tyler State Park. It’s a great way to break the monotony of just training runs through the challenging days of winter.
/n
Our On The Run column will resume after the holidays. Best wishes to all and happy new year.
>Race calendar
>Sunday
BCRR Winter Series Jingle Bell 5.3-Miler, 9 a.m., Tyler State Park, Newtown. Contact http://www.bcrrclub.com
>Thursday, Jan. 1
BCRR Winter Series Cham-Pain 5K, 11 a.m., Tyler State Park, Newtown. Contact www.bcrr.club.com
Be the first to comment