pingeyez2
12-28-2009, 11:14 AM
Even though many subscribers to this list aren't in the northern hemisphere , it still is important to protect ourselves from the elements . The past few months have been taxing across the country and with that thought , here are some weather tips to live by as follows:
1. For us northern hemisphere folks winter has arrived and with it have come cooler temps and fading daylight hours. Many of us run year round. Running in the fall and early winter poses some unique challenges like widely varying temperatures, lowlight conditions, high winds, and potentially slippery streets.
2. Train before work from 7am until 8 or 8:30am-Enjoy the sunrise, knock out your training early in the day, and avoid the stress of trying squeeze in a run after work in the dark! And once daylight savings comes along you can even get out a bit earlier!
3. Move from the street to the trail-Enjoy off-road runs before the snow comes. The changing colors of the trees, crunch of the leaves beneath your feet and the incredible sights and smells of autumn will energize you and keep you motivated to run through November and December.
4. Always carry Identification with you-Working out in the dark poses certain hazards. Whether you are running down poorly lit streets or navigating some early season black ice before or after work the lowlight conditions carry a heightened risk of a fall. Always carry an ID in your pockets or wear an ID tag on your shoe.
5. Make sure to do a proper warm-up-Cold muscles are more susceptible to strains, pulls and tears, so be sure that you stretch before you run out the door. And, you should warm up gradually on your run for 15-20 minutes before you begin any real efforts.
6. Dress in layers-It's easy to overdress when it's cold out. When you leave the house you might be cold, but a few minutes of running will heat you up quickly. To keep your body at a comfortable temperature, wear layers that you can strip off as you warm up. Windproof gloves, wind vests and a water resistant jacket are essential items for comfortable fall runs.
7. Cover your head-When the temperature really dips, top off with a warm hat. Remember what Mom used to say, "90% of your heat escapes from your head."
8. Be visible-If you're running before sunrise or after dusk, wear bright colored clothing with reflective accents. And make sure that at a minimum you wear a blinking red light somewhere on your clothing so that you are visible to other pedestrians and motorists from both directions. If you do an extensive amount of running away from well lit streets or on local trails invest in a headlamp that emits 12+ watts of light.
9. Run with a friend-Not only does running with a friend help you stay motivated to run through the colder and shorter days, but having a buddy with you provides another measure of safety for those early morning or post dusk workouts.
10.Turn down (or eliminate) the music-Everyone enjoys listening to music during their runs, but the heightened risks of running at dawn or dusk counsel against it.
Gerry Cernicky
http://igreen.tripod.com/gerpe
1. For us northern hemisphere folks winter has arrived and with it have come cooler temps and fading daylight hours. Many of us run year round. Running in the fall and early winter poses some unique challenges like widely varying temperatures, lowlight conditions, high winds, and potentially slippery streets.
2. Train before work from 7am until 8 or 8:30am-Enjoy the sunrise, knock out your training early in the day, and avoid the stress of trying squeeze in a run after work in the dark! And once daylight savings comes along you can even get out a bit earlier!
3. Move from the street to the trail-Enjoy off-road runs before the snow comes. The changing colors of the trees, crunch of the leaves beneath your feet and the incredible sights and smells of autumn will energize you and keep you motivated to run through November and December.
4. Always carry Identification with you-Working out in the dark poses certain hazards. Whether you are running down poorly lit streets or navigating some early season black ice before or after work the lowlight conditions carry a heightened risk of a fall. Always carry an ID in your pockets or wear an ID tag on your shoe.
5. Make sure to do a proper warm-up-Cold muscles are more susceptible to strains, pulls and tears, so be sure that you stretch before you run out the door. And, you should warm up gradually on your run for 15-20 minutes before you begin any real efforts.
6. Dress in layers-It's easy to overdress when it's cold out. When you leave the house you might be cold, but a few minutes of running will heat you up quickly. To keep your body at a comfortable temperature, wear layers that you can strip off as you warm up. Windproof gloves, wind vests and a water resistant jacket are essential items for comfortable fall runs.
7. Cover your head-When the temperature really dips, top off with a warm hat. Remember what Mom used to say, "90% of your heat escapes from your head."
8. Be visible-If you're running before sunrise or after dusk, wear bright colored clothing with reflective accents. And make sure that at a minimum you wear a blinking red light somewhere on your clothing so that you are visible to other pedestrians and motorists from both directions. If you do an extensive amount of running away from well lit streets or on local trails invest in a headlamp that emits 12+ watts of light.
9. Run with a friend-Not only does running with a friend help you stay motivated to run through the colder and shorter days, but having a buddy with you provides another measure of safety for those early morning or post dusk workouts.
10.Turn down (or eliminate) the music-Everyone enjoys listening to music during their runs, but the heightened risks of running at dawn or dusk counsel against it.
Gerry Cernicky
http://igreen.tripod.com/gerpe