Races are sometimes run in nasty weather.
Five-kilometer races are held nearly every weekend in metro areas. Depending on the location and time of year, runners will be lining up in sweltering heat or blistering cold. Regulating body temperature during a run is important to achieve peak performance in nasty conditions. Clothing can take on as much importance as nutrition and hydration if the weather is extreme. There are different tactics to take to keep frosty cold, boiling heat and torrential rain from cutting down a race time.
Instructions
1. An accurate forecast can be a runner's best friend.
Check the weather. Get a good feeling for temperature and precipitation at race time.
2. Conquer the chill. Choose thin, breathable clothing to layer instead of heavy jackets and sweaters. Let the clothing insulate the heat you generate by running. Wear tights under your running shorts to seal your hips and hamstrings from frosty breezes. Keep your head warm with a hat, but choose one light enough to take off and carry if you feel like you're overheating.
3. Beat the heat. Wear synthetic fabrics, like Coolmax. Or, go shirtless. Let the breeze help cool you as you sweat. For women, choose a sports bra over a top. Use a sweat band or a bandanna to keep perspiration in your hair from dripping into your eyes.
4. Keep dry. Wear a poncho or a thin rain coat. Make a disposable poncho by cutting holes for your head and arms in a trash bag.
5. Consider the timing. Trade a stocking cap for a Santa hat in December races. Wear pink for breast cancer benefits. Go green during St. Patrick's Day runs.
Tags: race time, your head