Polar Bear Cold

It has been just bitterly cold outside for the past few days. And windy, like take-your-breath-away windy. Not a great combination for running outside. It’s the kind of cold that hurts ... it stings your ears, makes your eyes water, and turns your face into an unfeeling sheet of leather. Not a pleasant way to spend a run outside.

Yep, I debated these past couple of days on whether or not a run, even a short one, would be worth the effort outside in these freezing sub-artic temps. But my desire (call it survival instinct?) to remain in a healthy and semi-thawed state of mind prevailed. With my wife recently feeling icky herself, combined with a few regular sinus headaches of my own, I realize the possibility of catching a cold is likely inevitable. Of course, not only that but the thought of sweat freezing in that windy cold is something I am not relishing at the moment. Plus, it's so nice and warm inside!

It isn't that I'm not prepared to tackle this cold weather head on. Let's face it, only proper preparation can help you survive, maybe even thrive, in extremely cold weather conditions like those found outside. Training for a marathon in the face of old man winter involves not only sheer determination and a knack for illness-avoidance, but also practice in layering technique. And since I gave up my treadmill three years ago, I feel my knowledge and consistent execution of this technique has basically allowed me to run through every season. So, how is this possible? How can runners best prepare themselves? Simple. Layers.

Look at the polar bear, for example. To stay warm in the Arctic, where temperatures can drop to -20 degrees Fahrenheit, polar bears “dress in layers”. First, they have two types of fur: a top layer made of long oily hairs, which acts like a winter parka, and a second layer of softer fur beneath, kind of like a cable knit sweater. Oh, and under all that, they have a nice layer of fat about 4 inches thick — much like a thick thermal undershirt. All three of their layers work together to keep these wondrous animals well-insulated in even the most extreme weather conditions.

Like the polar bear, in the winter you wear layers of clothing to protect you. The colder the day, the more layers you add. This concept of layering is known to provide both comfort and protection for those who spend time in the outdoors. Dressing in layers will allow you to peel off or add layers as the temperature, wind, and other conditions change. And with just three basic elements, a person outdoors can maintain total comfort in most any temperature or weather situation - all they need to do is use the correct clothing combination based on the level of physical exertion:

1. Next to skin layer - Most importantly, this layer is non-cotton. It should also fit tightly, for the best wicking effect. The importance of being non-cotton cannot be stressed enough, as cotton absorbs water readily and takes forever to dry, making it dangerous to use as a base layer because it can actually accelerate the body's heat loss. Examples to consider wearing: a thin pair of running briefs, thin socks like Smartwool running socks, and a long sleeve Under Armour wicking shirt. Thin is key as it lets you move while also making it easier to put on more layers.
   
   
2. Insulative layer - This looser layer provides warmth and should also be the most variable, because different conditions/temperatures may demand more or less insulation. It can take on many forms, and usually more than one is required depending on the environment. This layer adds extra insulation between your base layer and your outer layer and is designed to trap dead air space so that a cushion of warm air surrounds the body. Examples to consider wearing: a technical running shirt with wicking properties or light fleece top, two bottom layers including a pair of bicycle shorts and some Under Armour or CW-X tights or leggings. Be sure to put your socks on first before putting on the tights.
   
   
3. Element layer - This layer prevents heat loss, as both wind and water can rob the body of warmth. It's first job is to keep you dry; the warmth you'll experience comes from what's underneath. Therefore, choosing garments that are both wind and waterproof will benefit the user most. Nylon is the most common material for lightweight outer shell garments; heavier ones are going to be made from GoreTex or another one of the patented fabrics. Examples to consider wearing: invest in a good running jacket, something breathable, and put on a pair of warm-up pants. Be sure to tuck your shirt into your pants.

While the previous layers are enough to keep your core warm, you still should have a few more things to make your cold run tolerable. Consider wearing a fleece hat or baklava to keep your head and face warm, or possibly a neck gaitor. Put it on before your last shirt so it is tucked underneath. Also, try layering two sets of gloves: a thin pair and a thicker pair over them. Sunglasses may also provide wind and snow glare protection.

One final tip for running in polar bear-cold weather involves planning the run so you are running into the wind at the beginning of the run, so the wind is at your back at the end of the run. This is beneficial because your typical runner will likely be sweating more on the second half of the run. Keeping the wind at your back will help to prevent you from becoming chilled if sweat begins to freeze on the body or the clothing while running into the wind.