BASS PRO MIDWEEK MOTIVATION - Tips to Brave the Weather

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about what's coming up soon. Christmas will be here in exactly one week. I’m excited! But the first day of winter will be here even sooner than that. On Saturday to be exact and, according to Brandon Beck at KY3, the high will be a balmy 40 degrees. Nice right? Well don't get used to it because, as every person who has lived in Missouri for any length of time knows, it's just a matter of time before we will be running in negative temperatures. But, as we've discussed before, there are a lot of perks to running outside in the winter... if you do it safely that is. With that being said, check out these tips (*with my two cents thrown in of course) from the NYRR's Medical Director, a man who definitely knows something about running in harsh conditions. 

On a side note, the 25th Annual Run for the Ranch is happening on December 28th and you won't want to miss it! Following these tips will ensure that you're ready to battle whatever conditions the day holds. As someone who's been blessed to run the Marathon distance (they have a 1 mile, 5k and half marathon distance as well, along with a 6-hour endurance run) several times, I'll tell you from experience that we could get temps in the high 50's or ones dipping well below freezing. But whatever the day holds, this is a race worth running... put on by great folks (OMRR the same great folks that put on the Bass Pro training groups), for a great cause!

With that being said, sub-freezing temperatures require some changes of plan for your regular training runs and for racing. Following are some helpful tips for staying healthy if it’s cold, damp, and/or windy. With the right clothing and adequate precautions, even single-digit weather can be enjoyable for runners.

This was the coldest year I can recall running at RFTR. But we all had the right clothes on and had a great time!

Wear synthetic fabrics and layer your clothing. In the cold, keep most of your body covered. The fabric closest to your skin should be synthetic and preferably sweat-wicking and it should fit snugly. (Running tights are ideal for the waist down.) Your outermost layer should be wind-resistant and waterproof if it’s raining or snowing. Ideally, your clothing should be able to adapt as you warm up, or as the weather does: Unzipping a jacket, pushing up your sleeves (or removing arm warmers), rolling up the edges of a ski-style hat, and/or putting your gloves into a pocket will all keep you in the temperate zone as you get into your run—and they’re all reversible if it’s evening and you’re running into cooling temperatures. If you plan to race, it’s smart to test everything that you plan to wear in advance to make sure it’s warm enough and comfortable to race in.

• Protect your face, head, and extremities. Wear a hat and gloves (*I prefer mittens when the temps get low as they are warmer than gloves), preferably of synthetic, wicking material, and in extreme cold, use a face mask or scarf to cover your neck and face. Wind increases the effects of the cold; you may risk a mild form of frostbite called “frost nip” on unprotected areas if it’s near-freezing and windy. Apply a sweat-resistant sport moisturizer and lip balm for extra protection. Apply petroleum jelly (*I'm a fan of A&D ointment as well) to any spots prone to chafing or chapping.

• For a race in the cold—and especially if it’s wet out—have a friend or family member meet you afterward with warm clothing, including dry socks, warm sweatpants, a long-sleeved shirt, a sweatshirt and/or jacket, gloves, and a warm hat. You’ll be very glad to have these things after you finish a race if the weather is near freezing. As an alternative, you can check a bag that includes these items.

• Stay warm before the race. If it’s really cold, bring a discardable sweatshirt to wear after you’ve checked your bag. If rain is in the forecast, bring a large-size plastic trash bags with you to wear as a throwaway raincoat. A thorough warm-up jog or warm-up exercises/drills will get your blood flowing, warm up your body and get you to the start ready to go.

• As always, respect your limits. Cold temperatures constrict blood vessels and therefore restrict blood flow, which can cause muscles to contract and even cramp. You may feel stiff and tight, especially as you begin a run, and if you try to force the pace, you may damage a muscle. Adjust your pace and your expectations to allow your body extra time to warm up. *Keep in mind that the slower the go, the more clothes you'll need to wear. 

• Know the signs of hypothermia and frostbite. Hypothermia occurs when your body temperature falls below 95 degrees; symptoms can include confusion and uncontrollable shivering. Frostbite occurs when circulation is restricted in the extremities (fingers, toes, ears, and nose); symptoms can include feeling numb or turning white or blue. Pay attention to your body while you run and watch for these symptoms. *If it's super cold, stash hot hands in your mittens and pockets. 

• Don’t forget to drink. In cold weather, it’s easy—and harmful—to overlook your fluid needs. Your body is still sweating, despite the cold, so replenish your fluids appropriately. The rule of thumb during exercise is to drink when you feel thirsty and no more than one cup (8 ounces) of fluid every 20 minutes. While racing in the cold, slow down a bit more than usual at drink stations to avoid spilling liquid on your gloves. In sub-freezing temperatures, the water in the cups can form a thin layer of ice at the top. Squeeze the cup slightly to break this layer, then drink.

• Shorten your stride in snow, ice, sleet, or heavy rain. If there is snow, ice, or excessive water on the ground, shorten your stride slightly and pay attention to your footing and the runners around you to avoid accidents. Ice creates a much greater danger of a slip-and-fall, which can send you to the hospital with a broken bone. If you race in this kind of weather, don’t expect to run a personal best; instead, plan for a safe race.

• Take care of yourself after your run. Get inside right away; although you’ll feel warm just after finishing, those wet clothes will chill quickly, and so will you. At a race, try to get out of your wet clothes and into your packed dry outfit after you reclaim your checked bag. Keep moving, and get inside as soon as you can. *Run for the Ranch is a looped course and parking is right near the start/finish line which makes it super easy to get changed and then get back out to the course to cheer on the other runners. The fine folks at OMRR always have hot soup at the finish line and that will also help you warm up. 

And there you have it friends. Winter weather is on the way and will be here to stay for a while. But with the right gear, the right game plan, and the right attitude, you can "weather" the season with a smile on your face and joy in your heart. Speaking of joy, if you want to make that runner in your life happy Christmas morning, gift them an entry into the 2024 Run for the Ranch event and you'll most likely get a big hug for doing so! 

Happy Running!