Tristan Chamberlin February 18, 2015

So here we are well in to February, its still below zero outside, and jack frost has turn your neighborhood into a winter wasteland. At this point of the year its probably safe to say that you have found your self in that dreaded rut of being indoors, then in the car, then indoors, then in the car, then indoors, you leave the house, drive to work, leave work, drive to the gym, and eventually if your anything like me at some point your going to go stir crazy. So why not break the cycle and get some of your sanity back and by go outside for a nice run. !

No I'm not nuts. There is nothing wrong with going for a run in the winter. Running in the winter can bring solitude and beauty to your weekly exercise routine. However, it does take some extra planning and gear to keep your runs fulfilling and enjoyable through more extreme weather. Which is probably why so many people quit running in the winter. Simple put they don't know how to plan or dress for it. Its not like running in the summer which is a lot easier. !

�1Running Guide

KEEP YOUR GAME TIGHT

A WINTER GUIDE TO WORKING OUT AND RUNNING OUTSIDE THIS WINTER !

Tristan Chamberlin February 18, 2015

You wear as little as socially acceptable put on some sun screen and bounce out the door. Where as dressing for the winter is a little tricky. Which is why I'm here to present you with my guide to dressing, planning, and running in the winter.

ressing for a winter run is a lot like dressing to go snowboarding or skiing. What I mean by this is that the clothing that you will wear is more designed to

keep you dry and to lock in the heat that you body already naturally produces rather then bulk you up in layers. It maybe hard to believe but it is very easy to over dress for a winter work out. Which is why there is a general rule that most professional and experienced runners will go by. This rule is known as the 15-20 rule. What this means is that you should dress for weather that is 15 to 20 degrees warmer than what it is outside. I know that this is an odd idea but don't forget that running is a thermogenic activity. So with that said It's important to have the proper equipment for winter running. Everything from your head to your feet should be covered in some kind of moisture-wicking fabric. !

�2Running Guide

LAYER RIGHT AND KEEP YOUR GAME TIGHT!

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Tristan Chamberlin February 18, 2015

So this is not the time to wear your cotton hoodie and wool gloves. You need fabrics that are going to wick away moisture from your body.!

Cotton and other similar materials don't evaporate your sweat fast enough. If you wear too much cotton while running, your clothing can become cold and wet. This is a great way to get hypothermia.!

So with that said heres what you need:!!1. BASE LAYER: Find something snug and sweat wicking and remember

to avoid cotton. Also buy a few of these if you plan on running a few days a week.!!

2. LIGHT JACKET: Notice I said Jacket and not coat. Your core will generate more heat then you think. So instead of a big bulky coat you want something Light, water, and wind resistant. !!

3. KEEP YOUR GAME TIGHT!: Women live in tights year round for a reason they feel great! And winter is the only time men ever really have and excuse to wear them so buy a few pairs and make sure at least one pair is wind resistant. !!

4. NECK GATOR: Even if you get a jacket with a high collar there is still exposed skin. So cover it up. !!

5. GOOD SOCKS: This is important. We really want to make sure that those piglets stay toasty and dry. !!

6. HAT: This should be obvious but I cant tell you how many people I see running with out hats. !!

7. Gloves: You don't have to buy bulking mittens. You want to be able to do things in them like tie you shoes. !

�3Running Guide

Fuzzy warm goodness inside

Tristan Chamberlin February 18, 2015

PLANNING YOUR RUN !!ow that you have blown half your salary its time to go for that run. But above all else safety is the most important thing here. If your not a seasoned and trained athlete its important that you plan your runs

accordingly. During the winter its easy to feel as if you can go further. Your body is the only source of heat and your not having to work to stay cool while you heat up. This sense of great distance ability is common but it can often lead to troubles. Thats why its important that you only run distances you know you can complete. The other thing that is different about running in the winter is that you really can t stop and walk like you can in the summer. Remember that

whats primarily keeping you warm isn't the clothing you have on, its the heat that you body is producing which gets trapped by your weather gear. So if you know for a fact that you can only do three miles without walking then you do three miles. This really isn't the time of year to push yourself. You don't want to chance having to stop, catch cold, and at worst hypothermia. !

This also means you should plan your route. Sit down ahead of time and map out your run. Know the distance precisely. Map my run its a fantastic website for this. Also don't forget to let others know about your run. Take your phone with you and if you have one of those ridiculous tablet sized phones thats your own fault and you have to suffer the consequences of having to run with that behemoth. SAFETY PEOPLE!!! No leaving your phone at home. Make sure its charged before you leave the house.!

�4Running Guide

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Map My Run

Tristan Chamberlin February 18, 2015

!NOW COMMIT AND GO RUN!!

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�5Running Guide

“RUNNING IN THE WINTER CAN BRING SOLITUDE AND BEAUTY TO YOUR WEEKLY EXERCISE ROUTINE”