Not many people enjoy running in cold weather when it’s under the freezing mark and the wind is blowing. I remember running on a Sunday morning in the winter of 1988, which was the Delaware State University long run from Smyrna to Dover, and following a snowplow that my coach, the late Joe Burden, had arranged with his City of Dover connections. My teammates and I ran down the shoulder on Route 13 layered with red Hornets gear and white athletic socks over our double gloves and stocking hats, wondering why we were doing what we were doing. Some runners just do things that seem like the right thing to do at the time, but a bit silly years later. Like my buddy Chico Barranco, who did laps around his Milton basement water heater during a blizzard in the early ’90s.
Here are 10 Runner’s World tips to make winter running less miserable:
1. Get motivated. 2. Arm your feet. 3. Get dressed. 4. Be seen. 5. Warm up pre-run. 6. Deal with wind. 7. Forget speed. 8. Change quickly post-run. 9. Deal with rain. 10. Go someplace warm.
Tips for running when it's cold
When dressing to run in cold weather, the rule of thumb is to add 10 to 20 degrees to the outside temperature to calculate your running temperature. Keep in mind that this number is dependent upon your body size, run pace, and the length of your run.
What do I wear?
So if you are going out for a short run, an easy-paced run, or you are a smaller runner (less body mass) add 10 to 15 degrees to the outside temperature to estimate your running temperature. If you are going for a long run, doing a hard workout or have a large body mass, add 20 degrees to the outside temp.
But you should also take the wind chill factor into consideration. When winds are present, look at the “feels like” temperature to determine what to wear.
When planning your run on windy, cold days, try to run into the wind on your way out and have the wind at your back on your return. It’s best to avoid running into the wind when you are wet and sweaty because you will chill very quickly.
Guide on what to wear
Many members of the Seashore Striders ask me about running gear in relation to how cold it is. Many runners seem to overdress than underdress, and after a few miles they are wanting to shed some layers.
Here is a great chart that was published by Runners World that I thought would be helpful:
60-plus degrees – tank top and shorts
50-59 degrees – short-sleeved tech shirt and shorts
40-49 degrees – long-sleeved tech shirt, shorts or tights, gloves (optional), headband to cover ears (optional)
30-39 degrees – long-sleeved tech shirt, shorts or tights, gloves and headband to cover ears
20-29 degrees – two shirts layered, a long-sleeved tech shirt and a short-sleeved tech shirt or long-sleeved shirt and jacket, tights, gloves and headband or hat to cover ears
10-19 degrees - two shirts layered, tights, gloves or mittens, headband or hat, and windbreaker jacket/pants
0-9 degrees - two shirts layered, tights, windbreaker jacket/pants, mittens, headband or hat, ski mask to cover face.
When temperatures dip below freezing, be sure and pay attention to local weather information and warnings. Cold temperatures and dry air can aggravate some health conditions, so use your best judgment as to whether you should run outside or hit the treadmill instead.
Cape indoor track & field
The Cape boys and girls competed in the fourth Snow Hill Invitational Jan. 8, and the girls finished fifth with 53 points in the meet. Kent Island won the meet with 75 points, while Sussex Academy was second with 63 points. Sussex Central was 10th with 13 points, Smyrna 12th place with 11 points, Milford 13th with 10 points and Lake 15th with nine points.
Highlighting the girls’ meet was a double win by Tia Jarvis, as she set a new school record in the long jump at 17-feet-4 ½-inches, breaking the record set last year by Alia Marshall of 17-2. Jarvis also won the 300 meters for the third time this season in 43.17. Olivia Brozefsky won the pole vault in 9-0, while Ny’Ashja Brown won the shot put in 32-6.
Sussex Academy won the mile relay in 4:35, while Alyssa Swann of Sussex Academy won the 800 meters in 2:35.5. Travon McVicker of Sussex Central won the 55 hurdles in a time of 7.69. Josiah Miller was the lone winner for Cape Henlopen, as the talented thrower won the shot put in 46-10.
The Cape girls’ team will travel west to Landover, Md., which will be the site of the Delaware State Championships in February, to take part in the Montgomery Invitational. The Cape boys’ team will travel south to Virginia to compete in the Christopher Newport Invitational.
