The advice to dress for +20 degrees is pretty much spot on for me anyhow - it's chilly the first few minutes outside, but once you're warmed up, you are your own heat machine!
When I ran track in HS, running tights were pretty new & very expensive (about twice what they cost today, and that's in 1983 $$), and if you ran an individual race, they were acceptable to the judges usually, but if you ran a relay, all relay members had to have them or no one could wear them. Not everyone on my relays did, so we all wore pantyhose instead - even when it was 30 degrees out ("spring" sport?), we wore pantyhose under our track shorts. Waiting for your turn in those relays was SO cold, but by the time you got going, you were really burning up!
5K 5/06/12 - 31:51 (Greater Binghamton Bridge Run 5K)
10% goal - 148.5 lb.
2 kitties - “Every procedure for getting a cat to take a pill works fine -- once. Like the Borg, they learn..." - T. Pratchett
Jan. 31--Exercising in winter can be deceptive. Decisions regarding the regulation of metabolic rate and heat dissipation can be skewed because the body is already working hard to ward off the cold before the workout begins.
In a statement from the weight-loss support group TOPS Club, teacher, former body-building champion and physical fitness expert Amy Goldwater said skiing, skating, walking, snow shoeing and jogging can be beneficial and invigorating, but exercisers should consult with a doctor before starting a new fitness program.
Goldwater recommends the following tips for cold-weather exercising:
-- Layer clothing Exercise generates body heat, and although winter clothing seems to keep the cold out, it's really keeping the heat in.
"A good rule of thumb for cold-weather exercise is to dress for a day 20 degrees warmer," said Goldwater. "This allows for the heat generated by exercising. Wind makes a cold day feel colder, so knowing the wind chill factor can help exercisers plan what to wear on breezy days."
-- Protect head, fingers and toes Most body heat is lost through the head and neck. Hats, scarves and ski bands help. Fingers and toes are particularly vulnerable to weather. Wear thin gloves under heavier gloves; fingers warm each other inside mitten. Wear boots or exercise shoes a half-size larger wear synthetic liners and wool socks.
-- Warm up, cool down Although warm muscles burn fat and stretch better than cold muscles, they take longer to loosen in cold weather. Before a winter workout, stretch and warm up indoors.
-- Drink up Your body needs as much liquid in cold weather as it does under a hot sun. Sip water or a sports drink before exercising, and continue sipping during the workout and afterward. If you feel thirsty, you're already behind the curve. Avoid alcoholic beverages during exertion in cold weather.
"Alcohol dehydrates," said Goldwater, "and it's important to stay well hydrated since people lose water through perspiration and breathing, even in bitter weather."
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