Winter running/walking in KC can be some of the best training! Why? You never know what our weather will be like from day to day, so it’s fun to experience the extremes and prepare for each day with an open heart and mind.
Temps: Rule to add 20 degrees to outside temps for dressing is applied, but wind chill also needs to be considered.
Layers: Dress in layers to allow the heat to be trapped as well as escape when needed. Base layer (fitted), mid layer (looser), outer layer (shield or windproof) Wear items that are wicking and let you breathe for the base and mid layer. The outer layer provides protection from wind chill and precipitation.
Tights: Invest in one good pair of winter weight tights– these are valuable for winter running/walking and will keep your muscles warm and active. Wool, brush-lined fleece, and tech fabrics like “climaheat”, “thermo”, and “polartec” are some to consider. Avoid sweat pants that are made of cotton and too loose–the cold air will penetrate and your legs will feel numb.
Socks: Try to find a good pair of wool running socks; they will keep your feet the warmest and driest in winter. Two brands I love are Features wool socks and Smartwool. Price can run $10-$15, but worth it!
Head and Hands: Cover your head, face (gaitor) and hands with winter weight, wicking products. Mittens are usually best for trapping the heat and you can add a hand warmer to them when really cold. It’s best to be prepared and you can always remove hat/gaitor and mittens when needed then put back on during a run. You have to be prepared if wind chill changes temp or direction on you.
Safety: Go with a partner, wear reflective gear, run against traffic, tell a family or friend when you go out and which direction you’re heading.
Hydrate: you’re still sweating so need to drink water and or gatorade as needed.
Form: It’s best to shorten your stride when the surface outside is snowy/icy because you will have your foot land under your center of gravity and prepare you to balance your weight safely on slippery surfaces.
In closing: Winter training is beautiful and serene and can be a great time to enjoy the movement and gratitude of a healthy body and soul. KC Express gives us the opportunity to enjoy fitness together as sole sisters and to celebrate this winter season!
Cheers,
Helen