“Neither rain, nor ice, nor heat, nor gloom nor night shall keep us from our run.”

Sometimes, on those snowy, rainy, brutally cold days, I yearn for the early days of running when we had an excuse for not braving the elements. Today, however, there are garments for each of the above, head to toe. Yes, technology has taken away most of our excuses for not exercising. But runners can be very creative. Every year I hear a few new excuses from runners who rise to the occasion and find some reason why they can’t exercise. In reality, even if you don’t have the clothing for hot or cold weather, you can run/walk indoors—on treadmills, in malls or stadiums, or at a gym.

A few years ago, I ran a race in Fairbanks Alaska. I had to ask the members of the local running club what was the lowest temperature that anyone had endured. The winner had run a 10K in minus 66°F degree weather (not wind-chill; this was the real thing: bulb temperature). He said that it really didn’t feel that cold. The fact is that clothing designers have responded to the needs of runners during extreme weather conditions, making it possible to run, fairly comfortably, in sub zero conditions. I will admit, however, that if it is minus 66, I can’t run because I have to rearrange my running shoes next to a warm fire.

Hot weather

I’ve heard rumors of an air conditioned suit for the heat, but haven’t seen it offered by the clothing manufacturers. I could have used this when I ran a marathon in Key West, FL. when it was 95°F degrees for the last 20 miles of the race. After decades of running in hot weather areas, mostly in Florida and Georgia, with some time spent in Hawaii and the Philippines, I haven’t seen much in clothing that lowers body temperature. The best you can hope for is to minimize the rise, while you feel cooler, and a bit more comfortable.

When you exercise strenuously in high heat (above 70°F), or moderate heat (above 60°F) with high humidity (above 50%) you raise your core body temperature. Most beginning runners will see the internal temperature rise above 55°F. This triggers a release of blood into the capilliaries of your skin to help cool you down. But this diversion reduces the blood supply available to your exercising muscles, meaning that you will have less blood and less oxygen delivered to the power source that moves you forward—and less blood to move out the waste products from these work sites.

So the bad news is that in warm weather you are going to feel worse and run slower. If you build up the heat too quickly, stay out too long, or run too fast—for you—the result could be heat disease. Make sure that you read the section on this health problem at the end of this chapter.

The good news is that you can adapt to these conditions to some extent as you learn the best time of the day, clothing, and other tricks to keep you cool. But there are some other good options below, so read on.

Running through the summer heat

1.

Run before the sun gets above the horizon. Get up early during warm weather, and you will avoid most of the dramatic stress from the sun. This is particularly a problem in humid areas. Early morning is usually the coolest time of the day, also. Without having to deal with the sun, most runners can gradually adapt to heat. At the very least, your runs will be more enjoyable. Note: be sure to take care of safety issues.

2.	If you must run when the sun is up, pick a shady course. Shade provides a significant relief in areas of low humidity, and some relief in humid environments.

3.	Evening and night running is usually cooler in areas with low humidity. In humid environments, there may not be much relief.

4.	Have an indoor facility available. With treadmills, you can exercise in air conditioning. If a treadmill bores you, alternate segments of 5-10 minutes—one segment outdoor, and the next indoor.

5.	Don’t wear a hat! You lose most of your body heat through the top of your head. Covering the head will cause a quicker internal buildup of heat.

6.	Wear light clothing, but not cotton. Many of the new, technical fibers (polypro, coolmax, drifit, etc.) will move moisture away from your skin, producing a cooling effect. Cotton soaks up the sweat, making the garment heavier and hotter.

7.	Pour water over your head. Evaporation not only helps the cooling process—it makes you feel cooler. If you can bring along ice water with you, you will feel a lot cooler as you squirt some regularly over the top of your head.

8.	Do your run-walk in installments. It is fine, on a hot day, to put in your 30 minutes by doing 10 in the morning, 10 at noon and 10 at night. The long run, however, should be done at one time.

9.

Take a pool break, or a shower chill-down. During a run, it really helps to take a 2-4 minute dip in a pool or a shower. Some runners in hot areas run loops around their neighborhood, and let the hose run over the head each lap. The pool is especially helpful in soaking out excess body temperature. I have run in 97°F degree temperatures at our Florida retreat area, breaking up a 5 mile run into 3 x 1.7 mile run. Between each, I take a 2-3 minute “soak break” and get back out there. It was only at the end of each segment that I got warm again.

10.

Sun Screen—be sure to protect yourself. Some products, however, produce a coating on the skin, slowing down the perspiration and causing an increase in body temperature buildup. If you are only in the sun for 10-30 minutes at a time, you may not need to put on sunscreen for cancer protection. Consult with a dermatologist for your specific needs—or find a product that doesn’t block the pores.

11.	Drink 6-8 oz. of a sports drink like Accelerade or water at least every 2 hours, or when thirsty throughout the day during hot weather.

12.	Look at the clothing thermometer at the end of this section. Wear loose fitting garments that have some texture in the fabric. Texture will limit or prevent the perspiration from causing a clinging effect, sticking to the skin.

13.	If your only option is going outside on a very hot day, you have my permission to re-arrange your running shoes—preferably in an air conditioned environment.

Hot weather slowdown

As the temperature rises above 55°F, your body starts to build up heat, but most runners aren’t significantly slowed until 60°F. If you make the adjustments early, you won’t have to suffer later and slow down a lot more at that time. The baseline for this table is 60°F or 14°C.

Between 60°F	slow down 30 seconds per mile
and 65°F	slower than you would run at 60°F
Between 14°C	slow down 20 seconds per kilometer
and 17°C	slower than you would run at 14°C

Between 66°F	Slow down one minute per mile
and 69°F	slower than you would run at 60°F
Between 18°C	slow down 40 seconds per kilometer
and 19°C	slower than you would run at 14°C

Between 70°F	slow down 1:30/mile slower than
and 75°F	you would run at 60°F
Between 19°C	slow down one minute/kilometer
and 22°C	slower than you would run at 14°C

Between 76°F	slow down 2 min./mi. slower than
and 80°F	you would run at 60°F
Between 23°C	slow down 1:20/km slower than you
and 25°C	would run at 14°C

Above 80°F	be careful, take extra precautions to
and 25°C	avoid heat disease
	Or....exercise indoors
	Or....arrange your shoes next to the
	air conditioner

Heat disease alert !

While it is unlikely that you will push yourself into heat disease, the longer you are exercising in hot (and/or humid) conditions, the more you increase the likelihood of this dangerous medical situation. That’s why I recommend breaking up your exercise into short segments when it’s hot, and you must run outdoors. Be sensitive to your reactions to the heat, and those of the runners around you. When one of the symptoms is present, this is normally not a major problem unless there is significant distress. But when several are experienced, take action because heat disease can lead to death. It’s always better to be conservative: stop the workout and cool off.

Symptoms:

•	Intense heat build-up in the head
•	General overheating of the body
•	Significant headache
•	Significant nausea
•	General confusion and loss of concentration
•	Loss of muscle control
•	Excessive sweating and then cessation of sweating
•	Clammy skin
•	Excessively rapid breathing
•	Muscle cramps
•	Feeling faint

Risk factors:

•	Viral or bacterial infection
•	Taking medication—especially cold medicines, diruretics, medicines for diarrhea, antihistamines, atropine, scopolamine, tranquilizers
•	Dehydration (especially due to alcohol)
•	Severe sunburn
•	Overweight
•	Lack of heat training
•	Exercising more than one is used to
•	Occurrence of heat disease in the past
•	Several nights of extreme sleep deprivation
•	Certain medical conditions including high cholesterol, high blood pressure, extreme stress, asthma, diabetes, epilepsy, drug use (including alcohol), cardiovascular disease, smoking, or a general lack of fitness.

Take action! Call 911

Use your best judgement, but in most cases anyone who exhibits two or more of the symptoms should get into a cool environment, and receive medical attention immediately. An extremely effective cool off method is to soak towels, sheets, or clothing in cool or cold weather, and wrap them around the individual. If ice is available, sprinkle some ice over the wet cloth.

Heat adaptation workout

If you regularly force yourself to deal with body heat buildup, your body will get better at dealing with it. As with all training components, it is important to do this regularly. You should be sweating to some extent at the end of the workout although the amount and the duration of perspiration is an individual issue. If the heat is particularly difficult, cut back the amount.

Important Note:

Read the section on heat disease and stop this workout if you sense that you are even beginning to become nauseous, lose concentration or mental awareness of your condition, etc.

•	This is done on a short running day once a week.

•	Do the run-walk ratio that you usually use, going at a comfortable pace.

•	Warm up with a 5 min walk and take a 5 min walk warmdown.

•	Temperature should be between 75°F and 85°F (22-27°C) for best results.

•	Stop at the first sign of nausea or significant heat stress.

•	When less than 70°F (19°C), you can put on additional layers of clothing to simulate a higher temperature.

•	First session, run-walk for only 3-4 minutes in the heat.

•	Each successive session, add 2-3 minutes.

Tip: Maintaining heat tolerance during the winter

By putting on additional layers of clothing, so that you sweat within 3-4 minutes of your run-walk, you can keep much of your summer heat conditioning that took so much work to produce. Continue to run for a total of 5-12 minutes at an easy pace.

Dealing with the cold

While most of my runs have been in temperatures above 60°F, I’ve also run in minus 30°F degrees. I prepared for this run extensively and put on about as many layers as I had in my suitcase.

When I met my winter running guide for the run, he quickly evaluated my clothing and found me lacking. After another two layers, I was ready to go.

The specific type of garments, especially the one next to your skin, is an individual issue. I’m not going to get into the specifics here because the technology changes quickly. In general, you want your first layer to be comfortable and not too thick. There are a number of fabrics today, mostly man-made, that hold a comfortable amount of body heat close to the skin to keep you warm, but don’t let you overheat. Most of these same fibers allow for moisture such as perspiration and rain, to be moved away from the skin—even as you run and walk.

Not only does this add to your comfort in winter, but almost eliminates a chill due to having wet skin in a cold wind.

Running through the chill of winter

1.	Expand your lunch hour if you want to run outdoors. Mid day is usually the warmest time of the day, so you will probably have to plan to arrive at work early (pay bills, run errands, etc.). The mid day sun can make your outdoor running much more comfortable—even when it is very cold.

2.	If early morning is the only time you can run, bundle up. The “clothing thermometer” at the end of this section will help you to dress for the temperature and not over-dress.

3.	Run into the wind at the start, particularly when you are running out and turning around. If you run with the wind at your back for the first half of the run, you’ll tend to sweat. When you turn into a cold wind, you’ll chill down dramatically.

4.

Having a health club will give you an indoor venue, and other exercise. With treadmills, you can run away from the wind chill. I have worked with many runners who hate running on treadmills, but also hate running for more than 15 minutes in the cold. Their solution is to alternate segments of 7-15 minutes—one segment outdoor, and the next indoor. Count the transition as a walk break. Health clubs expand your exercise horizons offering a variety of alternative exercise.

5.	One of your exercise days could be a Triathlon—your choice of three exercises. You can do exercises out of your home, or at a health club. See the sidebar on “winter triathlon” for more information.

6.

Seek out a large indoor facility near your office or home. In Houston, runners use the tunnels below city streets. Many northern cities offer skyways and allow runners and walkers to use them when traffic allows it. Domes, malls and civic centers often allow winter runners and walkers at certain times.

7.	Wear a hat! You lose most of your body heat through the top of your head. Covering the head will help you retain body heat and stay warm.

8.	Cover your extremities from the wind chill you produce when you run and walk in the cold! Protect ears, and hands, nose and generally the front of the face. Make sure that you protect the feet with socks that are thick enough. And men, wear an extra pair of underwear.

9.	Do your run-walk in installments. It is fine, on a really cold day, to put in your 30 minutes by doing 10 in the morning, 10 at noon and 10 at night.

10.	Take a “warm up” break. Before you head out into the cold, walk and run in place, indoors. During a run, when you get really cold on outside, it really helps to take a 2-4 minute walk indoors. Some runners schedule their walk breaks to coincide with buildings that allow public walking.

11.	Vasoline—be sure to protect yourself wherever there is exposed skin on very cold days. One area, for example, is the skin around the eyes, not protected by a ski mask, etc.

12.	When you are exercising during the winter, indoor or outdoor, you will be losing almost as much in sweat as in the warm months. You should still drink at least 4-6 oz. of a sports drink like Accelerade or water at least every 2 hours, or when thirsty throughout the day.

13.	Another reminder: Look at the clothing thermometer at the end of this section, and customize it for your situation.

Winter triathlon

Energize your winter workouts by doing three or more segments during your training. Here’s how it works:

1.	Select one day a week for your triathlon. Select three activities.

2.	Some outdoor activities are run-walk, cross country skiing, skating, snow shoeing, etc.

3.	Some indoor health club activities are run-walk, swim, stair machine, exercycle, rowing machine, etc.

4.	Some indoor activities at home are exercise machines, stairs, weights, situps, rope skipping, running in place, aerobic video exercise.

5.	Alternate the activities for about 5-10 minutes at a time.

6.	If desired, keep a log of how much work you do on each machine, miles run, minutes for each activity, etc.

7.	Expand to a pentathlon (5 events), decathlon (10 events) or whatever.

8.	Combine indoor and outdoor activities if you wish; set up your “world record” list.

Clothing thermometer

After years of working with people in various climates, here are my recommendations for the appropriate clothing based upon the temperature. As always, however, wear what works best for you. The general rule is to choose your garments by function first. And remember that the most important layer for comfort is the one next to your skin. Garments made out of fabric labeled Polypro, coolmax, drifit, etc., hold enough body heat close to you in winter, while releasing extra heat. In summer and winter, they move moisture away from the skin—cooling you in hot weather, and avoiding a chill in the winter.

Temperature

What to wear

14°C or 60°F and above

Tank top or singlet, and shorts

9 to13°C or 50 to 59°F

T-shirt and shorts

5 to 8°C or 40 to 49°F

Long sleeve light weight shirt, shorts or tights (or nylon long pants) Mittens and gloves

0 to 4°C or 30 to 39°F

Long sleeve medium weight shirt, and another T-shirt, tights and shorts, Socks or mittens or gloves, and a hat over the ears

-4 to –1°C or 20-29°F

Medium weight long sleeve shirt, another T-shirt, tights and shorts, socks, mittens or gloves, and a hat over the ears

-8 to –3°C or 10-19°F

Medium weight long sleeve shirt, and medium/heavy weight shirt, Tights and shorts, nylon wind suit, top and pants, socks, thick mittens, and a hat over the ears

-12 to –7°C or 0-9°F

Two medium or heavyweight long sleeve tops, thick tights, Thick underwear (especially for men), Medium to heavy warm up, gloves and thick mittens, ski mask, a hat over the ears, and Vaseline covering any exposed skin.

-18 to –11°C or –15°F

Two heavyweight long sleeve tops, tights and thick tights, thick underwear (and supporter for men), thick warm up (top and pants) mittens over gloves, thick ski mask, and a hat over ears, vasoline covering any exposed skin, thicker socks on your feet and other foot protection, as needed.

Minus 20° both C & F

Add layers as needed

What not to wear

1.	A heavy coat in winter. If the layer is too thick, you’ll heat up, sweat excessively, and cool too much when you take it off.
2.	No shirt for men in summer. Fabric that holds some of the moisture will give you more of a cooling effect as you run and walk.
3.	Too much sun screen—it can interfere with sweating.
4.	Socks that are too thick in summer. Your feet swell and the pressure from the socks can increase the chance of a black toenail and blisters.
5.	Lime green shirt with bright pink pocka dots (unless you have a lot of confidence and/or can run fast).