Winter running. How to cope with the cold!!

Qumoqq

Hi guys, I a complete noob to this winter running craic. My problem is layers. It's getting cold and I have problems with my back(broke it years ago).
I'm a skinny bugger and really feel the cold+ I worry about pulling muscles in my backrunning cold so I go out with leggings but after about 3km I'm wishing I hadn't
Any hints or tips welcpme

Ososlo

Hi
There are lots of really good threads on this already. One here:

http://www.boards.ie/vbulletin/showthread.php?p=80811560

Search for "winter running" in the main forum and you'll find lots of others too.

drquirky

One of the greatest running coaches who ever lived had a great quote I tend to apply throughout the winter months-

"There is no such thing as bad weather, just soft people"

I find if I apply this statement, it helps me forget about whatever weather is going on outside, suck it up and head out. Generally you'll warm up after the first few kms... Unless the weather gets really extreme (and I've yet to see this in Ireland) you'll be fine w/ a decent running jacket and tights.

Ososlo

drquirky wrote: »

One of the greatest running coaches who ever lived had a great quote I tend to apply throughout the winter months-

"There is no such thing as bad weather, just soft people"
.

And if they ate their veggies, and particularly turnips, they wouldn't be soft at all:D

drquirky

Ososlo wrote: »

And if they ate their veggies, and particularly turnips, they wouldn't be soft at all:D

Exactly.

Gavlor

Heated car seats, we don't need turnip.

Op, keep an eye out for the aldi/lidl compression gear the next time they stock running gear. Should help ease your concerns.

Cold weather is perfect for running

Beef

I pray for the return of frosty nights when I'm overheating on long runs during the summer.

The wind can f*ck off though tbh.

spurscormac

Isn't the wind just resistance training?

Seriously though, I find that layers is best, base layer from UnderArmour, Canterbury, etc. Just use the ones for hot weather, the cold weather ones are overkill. Then I'll have a t-shirt over it.
If its gonna rain I wear a jacket, and if thats the case then I wear a long sleeve T or base layer - you need long sleeves under a jacket or your arms will be dripping from sweat inside the jacket. *
I'll sometimes go with just the base layer & jacket if its raining but not too cold.

* If anyone knows of a waterproof jacket that can properly wick away sweat from the arms, please advise. I've yet to find one, from cheap to expensive, the better the waterproofing, the sweatier inside.

Qumoqq

My problem is that I've layered at the start to keep back and upper legs warm(injury list extensive) cause i worry about old injuries coming back to haunt me, but then after a few km I'm cooking.

Should I just run through initial cold in first Km's or is there an alternative.
Sorry if I'm not explaining myself too well

Firedance

Qumoqq I'm the same, find it bitterly cold when I go out first then too warm after a few km, I read somewhere on another site a suggestion to do a 5 min warm up at home first so run up and down the stairs, or do some skipping etc to get you warmish then head out the door in less layers. Have tried it and it did make a difference. The other thing I do in winter is lunch time running so if that's an option its not quite as bitter that time of day!

RayCun

Just run through the initial cold. But don't do any faster running until you've warmed up

blockic

Qumoqq wrote: »

My problem is that I've layered at the start to keep back and upper legs warm(injury list extensive) cause i worry about old injuries coming back to haunt me, but then after a few km I'm cooking.

Should I just run through initial cold in first Km's or is there an alternative.
Sorry if I'm not explaining myself too well

Yes, you won't be long warming up. Or run in loops and get rid of the extra gear after a couple of loops when you are back at your starting point.

I can't see the extra layers "to keep the legs warm" actually keeping the muscles in the legs/back warm tbh. I am of the opinion that the muscles will only warm up with a couple of easy miles first, regardless of the weather.

Chivito550

A good way to get over the cold is to engage in perspective and thank your lucky stars you are not from Edmonton, Moscow, Anchorage or Oslo.

Though the softness of Irish people pales in comparison to the Aussies. Constantly had to listen to training partners complain of the cold this winter. It was constantly 13-16 degrees during sessions. Occasionally it would drop below 10. Heaven.

finlma

Have you ever heard of MTFU. You should try that

nerraw1111

While I do agree with Chivito is saying, it's all relative. Cold in Ireland means 4 degrees. Warm in Ireland means 20 degrees. We're acclimatised to this climate. So no point comparing us with hotter/colder countries. It's all relative. In saying that, Irish people do tend to write off the whole winter as "bad weather" rather than winter weather.

I use a merino base layer for winter training from Icebreaker. Would recommend them. Keeps you toasty and rarely do you get too hot. For example, I did a slow run in the mountains with it on Monday and track intervals Tuesday and I felt fine on both occasions.

Chivito550

nerraw1111 wrote: »

While I do agree with Chivito is saying, it's all relative. Cold in Ireland means 4 degrees. Warm in Ireland means 20 degrees. We're acclimatised to this climate. So no point comparing us with hotter/colder countries. It's all relative.

Yeh very true. I complain when we train in 27 degrees and the rest just laugh at me!

FrClintPower

blockic wrote: »

Yes, you won't be long warming up. Or run in loops and get rid of the extra gear after a couple of loops when you are back at your starting point.

I can't see the extra layers "to keep the legs warm" actually keeping the muscles in the legs/back warm tbh. I am of the opinion that the muscles will only warm up with a couple of easy miles first, regardless of the weather.

I agree with this, when you head out for a run from a warm house would the cold weather cool down the leg muscles faster than the running will warm them up? I wouldn't think so, other than the skin surface maybe.

crisco10

re warming up...I mentioned it somewhere else but I usually wear a pair of tracksuit bottoms with shorts underneath. Do a small loop (~1.5km) back to my apartment, throw the tracksuit onto the balcony and start my "real" run with shorts now that I'm warm.

It's funny, at the start of the warm up I can't imagine ever wanting to take the tracksuit off but 7-10 mins later, I'm tearing it off! suppose the clue is in the words "warm up"

bambergbike

Lightweight gloves (undergloves?), arm warmers and a hat are all very easy to stow away without returning to base once you've warmed up (in pockets, or just stuffed into the waistband of your shorts).

Given that you're specifically worried about back injuries: when I'm cycling in really cold weather (well below freezing) I sometimes wear a kidney-warmer. Not a bulky neoprene one designed for motorcyclists or a silly fluffy one, just a lightweight wool mix (mine is angora, but I think they come in merino as well). Something like that would also be easy enough to pull off over your head and stow once you have heated up a bit and don't want to get any warmer. Wear too much, or shed layers too late and you'll only end up with sweat sitting on your skin making you cold. (If that happens, don't try and counter it by wearing more next time round!)

nerraw1111

What’s the craic with arm warmers? Surely it’s just better to wear a long sleeve and roll up the sleeves if you get warm?

spurscormac

nerraw1111 wrote: »

What’s the craic with arm warmers? Surely it’s just better to wear a long sleeve and roll up the sleeves if you get warm?

I think it comes from triathlon, which got it from cycling, but IMO, there's no need for them in running.

bambergbike

spurscormac wrote: »

I think it comes from triathlon, which got it from cycling, but IMO, there's no need for them in running.

Not sure if I'd ever have bothered getting them FOR running, I just happen to have them anyway for cycling. But I like them on long spring or autumn jogs when the weather keeps flipping from warm and sunny to cold and wet. Especially if I'm going from sheltered low ground up to windy, exposed spots and back down again.

rom

nerraw1111 wrote: »

What’s the craic with arm warmers? Surely it’s just better to wear a long sleeve and roll up the sleeves if you get warm?

I must say arm warmers are great. when wearing a long sleeve top heat loss when you get warm is harder. A short sleeve top with arm warmers work very well. Also I do find that on long runs like 2 hours in the winter my arms can get very cold. Personally I wear the exact same gear in the winter as the summer with just cycling arm warmers. The running arm warmers are no good. Once warmish (usually after 1 mile or so) the rest of the body does not need layering up for normal Irish winter weather. Many people wear leggings and I have a pair or two but may wear them once or twice a year. Starting of all runs slowly as I do normally ensures that my legs are warmed up before I do anything fast. If you run a tempo going straight out the door with no warmup on exposed legs then you are asking for trouble.

Gloves are also not needed if you have a good pair of arm warmers. I noticed last winter that after 20min in a hot shower my elbow would still be like ice so they were the best piece of winter kit I ever got.

carlton36

spurscormac wrote: »

* If anyone knows of a waterproof jacket that can properly wick away sweat from the arms, please advise. I've yet to find one, from cheap to expensive, the better the waterproofing, the sweatier inside.

Have you ever had a 'Gore' waterproof jackets and if yes would you recommend them? They are definitely expensive and I was wondering if they are worth the investment. I paid around €90 for a Nike jacket last year that is pretty useless in the rain so was wondering is a Gore jacket a better investment in the long term?

menoscemo

carlton36 wrote: »

Have you ever had a 'Gore' waterproof jackets and if yes would you recommend them? They are definitely expensive and I was wondering if they are worth the investment. I paid around €90 for a Nike jacket last year that is pretty useless in the rain so was wondering is a Gore jacket a better investment in the long term?

Jackets are great when it is cold/windy or snowing. For the rain they are no good. If they are waterproof you sweat too much as they let no moisture out, if they are water resistant (whatever the fcuk that means) you get soaked and the jacket gets heavy.
Basically if it rains you are going to get wet; just accept that and wear as few layers as feasible. The more you wear the heavier and more uncomfortable the clothes will get. Skin is the best waterproof material in the world, use it :cool:

nerraw1111

menoscemo wrote: »

Jackets are great when it is cold/windy or snowing. For the rain they are no good. If they are waterproof you sweat too much as they let no moisture out, if they are water resistant (whatever the fcuk that means) you get soaked and the jacket gets heavy.
Basically if it rains you are going to get wet; just accept that and wear as few layers as feasible. The more you wear the heavier and more uncomfortable the clothes will get. Skin is the best waterproof material in the world, use it :cool:

Great article on water proof fabrics here. There are good "waterproof" jackets but...

http://www.andy-kirkpatrick.com/articles/view/the_truth_about_breathable_waterproofs

Murph_D

drquirky wrote: »

you'll be fine w/ a decent running jacket and tights.

Tights? In a temperate climate? Surely not necessary, at a half-decent clip?

Qumoqq

Chivito550 wrote: »

A good way to get over the cold is to engage in perspective and thank your lucky stars you are not from Edmonton, Moscow, Anchorage or Oslo.

Though the softness of Irish people pales in comparison to the Aussies. Constantly had to listen to training partners complain of the cold this winter. It was constantly 13-16 degrees during sessions. Occasionally it would drop below 10. Heaven.

That's half my problem. Spent 10 years living in Australia lol. I'm good for heat but I'm a whinging baby in the cold.

huskerdu

Qumoqq wrote: »

That's half my problem. Spent 10 years living in Australia lol. I'm good for heat but I'm a whinging baby in the cold.

It may seem hard to believe, but you will get used to it, very quickly.

I know I am stating the obvious but you have a choice of putting up with the cold until you are warmed up, or going out in too many layers and having to discard some when you warm up.

It doesn't matter which you prefer, whatever works for you. You will only find out but getting out there.

Enjoy.

Enduro

I run in the mountains throughout the year, so I'm quite used to dealing with Irish weather extremes. I bring plenty of gear with me in the winter.

Waterproof jackets that can be used by runners are hard to find. Most running jackets are not waterproof. Most waterproof jackets will turn you into a human "boil in the bag" experiment, as they can't cope with the amount of perspiration that runners generate. Certainly any Goretex jacket I've tried (and I've had loads over the years) couldn't be used for regular training. However I've now got a waterproof jacket that can be used in both training and racing (And I've used it many races). It's a Columbia Omni-Dry Shell jacket. I've a review of it from my UTMB race in extreme weather last year here. This jacket has been transofrmational for me. I now have one with me on every training run I head out for into the mountains.

I always err on the side of being too warm. I hate being cold. It's also very easy to cool down in winter by shedding layers. It's not so easy to warm up if you don't have enough gear with you. So I wear either tracksuit bottoms or thermal leggings in the winter, and a good base layer usually combined with a lightweight windproof shell on top. These days light gloves are required as well.

rom

Enduro wrote: »

I run in the mountains throughout the year, so I'm quite used to dealing with Irish weather extremes. I bring plenty of gear with me in the winter.

Waterproof jackets that can be used by runners are hard to find. Most running jackets are not waterproof. Most waterproof jackets will turn you into a human "boil in the bag" experiment, as they can't cope with the amount of perspiration that runners generate. Certainly any Goretex jacket I've tried (and I've had loads over the years) couldn't be used for regular training. However I've now got a waterproof jacket that can be used in both training and racing (And I've used it many races). It's a Columbia Omni-Dry Shell jacket. I've a review of it from my UTMB race in extreme weather last year here. This jacket has been transofrmational for me. I now have one with me on every training run I head out for into the mountains.

I always err on the side of being too warm. I hate being cold. It's also very easy to cool down in winter by shedding layers. It's not so easy to warm up if you don't have enough gear with you. So I wear either tracksuit bottoms or thermal leggings in the winter, and a good base layer usually combined with a lightweight windproof shell on top. These days light gloves are required as well.

The link to the shop seems to be down. Google says 350 notes

ThisRegard

Zips, zips and more zips. On both jackets and base layers. During the winter usually every layer I wear has a zip on it so it's quite easy to adjust to your current temperature, you can feel the release of heat when you zip a top down to your chest. For jackets, those that have a double zip are good as you can have the two zips meet in the middle so it's not flapping around when fully open.

Buffs are quite good handy too, or a good merino wool cap. They can get really wet but when wearing them but never feel cold.

Enduro

rom wrote: »

The link to the shop seems to be down. Google says 350 notes

There are cheaper variations of these shells out now, I think. The most important thing (IMHO) is to get the Omni-dry (in combination with Omni-wick) membranes. So much more breathable than any goretex I've used. From a runners point of view, the lightest one will generally be the best one.

Siobh73

Have been looking for some good advice on how to keep up the running during the winter months. I am a beginner at 5km distance level and don't have the budget to buy expensive kit.

This blog was a basic guide http://evbsportsshorts.com/winter-running-tips/ but looking for recommendations on cheap but effective kit - especially outer jacket as I get very sweaty!

plodder

Siobh73 wrote: »

Have been looking for some good advice on how to keep up the running during the winter months. I am a beginner at 5km distance level and don't have the budget to buy expensive kit.

This blog was a basic guide http://evbsportsshorts.com/winter-running-tips/ but looking for recommendations on cheap but effective kit - especially outer jacket as I get very sweaty!

Aldi & Lidl are the business when they are doing their regular running gear sales. I found Tk Maxx good as well, price wise. It's all about staying warm (as opposed to dry imo). So, you just need an extra layer or two of normal running tops, a hat and gloves (my daughter bought me a pair of thin gloves for about 2 euro in Pennys. They even have a layer on the finger tips that allows you to work Garmin watches, and ipods/phones through them). You can get free reflective gear from the RSA. If you're going to be running on the road at night, then you'd need a head torch. Don't skimp on those. Prepare to spend at least 30 euro. See the other discussions on torches/running at night. But, if you're running on paths exclusively at night, you don't really need one. Then a running jacket for really bad weather. No reason to spend too much overall. Running can and should be a cheap sport.

seanynova

in run in -20 to -30deg weather during the winter months in central canada....only moved there 2 years ago, so not exactly acclimatised to it yet (and it would be impossible to do so anyways as the summer months are pretty much +30degs daily).

when i winter run, i wear, double laver socks (my any weather socks), running tights with short running shorts under them. on top i wear a long sleeve baselayer, tech t-shirt, outer tech wear top and a wind proove jacket, i also wear a balaclava, wool hat, neck warmer & penny's wool thermo gloves....not really a problem with restricted movement tbh.

Murph_D

seanynova wrote: »

running tights with short running shorts under them.

Can you explain the thought process here? :eek:

seanynova

murphd77 wrote: »

Can you explain the thought process here? :eek:

lol....its just that running shorts have an inner lining. although, every little helps :P

come to think of it, i probably havent run too often in temps in the -30 range, but it does ofter reach that cold. but usually the above is what i would wear from -10 onwards....its also a different cold here, be similar to that of the typical ski resorts of europe....'dry cold'?