Too cold to run in shorts?

When is it too cold to run in shorts? For every person it's different, but here's my rough guide...

It's too cold if everyone else is wearing ski gear. Even if you run warm, protect your skin on cold, snowy days with tights.

It's ok to have goose bumps at first. Being cool when you start will help keep you from sweating too much, which can lead to abruptly cooling down. It also will prevent your heart rate from jumping too quickly. Even though it means a cold start, I wear shorts down to about 44 degrees (~4 C).

It's not ok to have goose bumps at the end. If you don't know if you run hot or cold, do a short (1-2 miles) test run on a 45-50 degree day. Try wearing shorts and a long-sleeve top. At the beginning, middle and end of the run (not the "stopped running" end, but the "homestretch, last push!" end), think about how comfortable you are.

• A little chilly throughout the run? Try adding gloves and/or a warmer hat. 
• Cold with goose bumps, even at the end? Move up to tights. 
• Totally Goldilocks (aka Just right!)? You've found a sweet spot and can adjust accordingly as temps rise and fall.

Hope this helps and remember: none of us gets it right every time. I might make fun of you in my head if I see you out there, in sleet or snow, in shorts, but I'll still be glad to see you. Happy running!

What to wear running in 45 degrees

Temp: 44-48 degrees (7-9 C)
Wind: Calm
Humidity/Precip.: Moderate/None
Terrain: Rolling hills
Distance: 4 miles

What I Wore: Dri-fit capris; Road Runner Sports light-weight, long-sleeve shirt; Asics mid-weight, long-sleeve outer layer and a fleece-lined running cap.

Did it Work: Yes, with a twist: I was running in the hills of Boise, which means 1) the altitude was kicking my behind! 2) the temperature at the foot of the hills was about 4 degrees cooler than up higher, so...
I warmed up easily but was glad to have the layers at the end of the run when the air cooled down.

Travel Tip: I visit my mom in Boise three or four times a year. It's a short flight from San Francisco and very easy, as long as I don't check luggage. A simple way to pack light is to leave a pair of running shoes at her house.
If you have a parental home or timeshare that you visit often, find an out-of-the-way place to stash a pair of running shoes. That way, you don't have to make room in your luggage for another pair of shoes and can't make excuses to not run!

Happy trails (and travels)!

Running in 42 degrees (aka Hiding My Behind in Running Tights)

Temp: 42 degrees (6 C) and sunny
Wind: Calm
Humidity/Precip.: Moderate/None
Terrain: Rolling hills
Distance: 3 miles

What I Wore: Nike light-weight running tights; Asics light-weight, long-sleeve, wicking T-shirt; Nike heavy-weight running jacket; Asics gloves; and Nike running hat.

Did It Work: Yes. In the sun, I was comfortably warm and in the shade, which there's a lot of during this time of year, I was perfectly neutral. Plus, I've been sick, so I wanted something that would cover my neck without the weight of a balaclava.

A rare shot from the rear

Most importantly, I haven't run in three weeks, which means that, in my opinion, my bum does not need to be seen in running tights. Because running and cotton go together like pickles and ice cream, I don't train in baggy sweats, so I pulled on wicking running tights and then subtly covered up with the running jacket. It has a long tail, to cover my rear, and zip pockets in the front to hold my Kleenex.

Happy trails!

What to wear running in 55 & rainy

Temp: 55 degrees (12ish C)
Wind: 10 mph
Humidity/Precip.: 85%/passing showers
Terrain: Rolling hills
Distance: 3 miles

What I Wore: Shorts, tank and mid-weight jacket.

Yes, my torso really is this short.

Did It Work: Sort of. I dislike cold rain on my arms before I warm up, so long sleeves were good. And, the jacket was the right weight. BUT I forgot that this particular jacket is the opposite of breathable. In fact, I think it might create a vacuum when zipped. It's like running in a cute garbage bag. As I warmed up, my perspiration collected inside. Disgusting.

But, I was comfortable in every other way - the layer of a tank with jacket was right. I tend to be chilly and still thought it was warm enough for shorts.

Solution for future: only wear a jacket like this one when it is cool enough for long sleeves and you aren't likely to be too hot. Otherwise, ask before buying if your gear breaths and wicks.

Happy holidays and good running to all!

Gifts for Runners

Ok, I missed Hanukkah, but if you're still shopping for Christmas/Kwanza/the Solstice, here are some gift ideas for your favorite runner:

Socks: I've said it before, but it's still true: runners actually like socks as a gift. Smartwool, Nike and Icebreaker are my favorites. Just make sure you're buying the right size and a style meant for running. The best ones have little Ls and Rs on them, indicating which foot they belong on.
Gift certificates: I recommend a gift certificate to Road Runner Sports - big selection and great customer service or your runner's local running shop (e.g. A Runner's Mind on Howard in Burlingame). Smaller, local shops tend to have a nice, hands on approach and really know the gear in their store.
Compression anything: We're not getting any younger. Compression socks, tights and even arm bands help us keep it together, especially during and after long runs.
Accessories (clothing): Running hat (Nike, Brooks, Asics), wrist sweat bands and thin knit gloves all make great stocking stuffers.

Accessories (gear): Some of us are pretty particular, but if you know what you're doing, gear is great. Clip on water bottles and headlamps (for night runs) are affordable options, while watches, sunglasses and iPod shuffles are great for the generous giver.
Slightly risky, but novel: Race registration. Races can be expensive. If you know someone plans to run a race (and I mean you really know it, not just they've said they might), gifting them their race registration is very thoughtful and shows your support.
More risky:
Clothing of any sort. Runners can be picky. We don't want to seem ungrateful but we would be so much happier getting to pick out our own toys (yes, running clothes count as toys). Hence, the suggestion of a gift cert.
Shoes. An expensive gift that can be wrong in every way. Thoughtful, but don't do it unless the runner is with you, picking out their size, style, color and brand.
Scale. Unless you're trying to give your running pal a complex, avoid gifts that imply they should be running more and eating less.

Happy holidays and may all your gifts be good ones!

What to wear running in 55 degrees

Temp: 55 degrees
Humidity/Precip.: 95%/none
Wind: Calm
Terrain: Rolling hills
Distance: 3 miles

Before

What I Wore: Well, I started out wearing Brooks running shorts, Under Armour wicking T and Pearl Izumi running jacket. BUT, when I stepped outside, I was comfortable. Learning from past mistakes I went back in, took off the two top layers and replaced them with one - the Asics long-sleeve, wicking T from the 2007 ING NYC marathon.

After

Did It Work: Yes! It was just a little cool when I started but I was ready to push up my sleeves around mile 2. Thanks to the cool, damp air, the outfit was never too hot. Plus, on a foggy day in the Bay Area, the bright orange was just what the folks in the 'hood needed!

Race Gear: Not all race swag is good. Please don't feel like you HAVE  to wear whatever someone gives you. I didn't wear the NYC shirt for the '07 race because even the small is too big (see pic) and because it was untested - 26.2 miles is a long way to run in something you've never worn before.
For a long race, don't wear something new. And for any race, skip the cotton. As Shu's Running Store in Boise, ID, likes to say: Cotton is a tool of the devil (when it comes to running).

Happy running. Hope to see you on the trail.

What to wear running in 50 degrees

Temp: 51 degrees
Humidity/Precip.: 85%/heavy fog
Wind: Calm
Terrain: Flat
Distance: 2 miles

What I Wore: Lightweight Nike running tights; short-sleeve Under Armour wicking t-shirt; Brooks lightweight running jacket; running hat; thin, knit Asics running gloves.

Did It Work: Yes. I was just a little chilly when I first started but was warm after the first mile. If you know it isn't going to rain and you're going for a longer or hilly run, consider just wearing a long-sleeve tech top with gloves, versus a T and a jacket - my core was pretty warm by the end and I would have been too hot if I'd run much further.

What to Wear Running in the Dark

I don't want to be dramatic, but if you exercise outside in the dark without lights, you're running a real risk of being hit by a car or cyclist. Be safe: if you've already invested in running shoes and wicking tops, spend a little extra on gear that will help you be seen:

1) Lights - give drivers up to 60 feet to see you with clip-on lights. The new family favorite light: Amphipod's arm band. Wrap it around the bicep of your street-side arm (should be your right, if you're in the U.S., left in England, etc.).
Headlamps are also good, if you want to light up the path in front of you. However, some people complain of getting motion sick if they watch the light bouncing off the ground.

2) Reflectors - If you're only using reflectors, keep in mind: drivers will not be able to see you until they are about 30 feet away. I like to combine reflection with lights - it doesn't add any bulk and it gives me a chance to sport this ultra-sexy, mesh crossing guard vest with front and back reflective strips!

3) Jacket - the latest addition to my night-time running gear is this fluorescent yellow jacket by Brooks. It is not reflective, so it isn't visible until about 10 feet but the light color gives my lights something bright to bounce off of. Plus, it's wind and water resistant, so it's a good piece for autumn/warm winter runs. Extra bennies: inside pocket that velcros shut for my iPod; silver threads to fight odor; a slightly longer tail, so it's good for biking and running; and a couple small reflective elements (see arrows)

Happy safe running!

Running in 70 degrees

You might have noticed: I write a blog about what to wear when running. And yet, despite almost bragging about my years of experience AND probably having written about running in 70 degrees and sunny in the past, I was way overdressed today.
Temp: 70 and sunny
Wind: Calm
Humidity/Precip: Medium low (around 60%)/None
Distance: 3 miles
Terrain: Flat to rolling hills

What I wore: Nike shorts and running jacket, wick-away t-shirt, sunblock.

Did it work: No, I was way too hot. I should have known because I was perfectly comfortable the minute I stepped out the door. It is best to be slightly cold when you start. Even if you're walking, which is how I started, you'll warm up very quickly if you're swinging your arms and moving fast.

What to wear: At this temperature, you can easily wear shorts and a t-shirt. I have a friend who is still wearing summer singlets. Even though it's fall (or spring, if you're in the So. Hemi.), wear sunblock. The sun is strong enough to do damage.

(In case you're wondering what happened - my apartment was cold and I got psyched out. Live and learn!) 

See you on the trails and, hopefully, I'll be dressed right!

Running with a heart rate monitor

I have a new bad habit: checking my heart rate.
I never used to do this. I thought it was because I didn't care. It turns out it's just because I didn't have the gear.
When I wear it, nothing else matters. Distance? Who knows. Temperature? Not sure. Heart rate? Ranged from 111 to 165 over 45 minutes.

Does it work? Yes. Wearing the monitor keeps me going until it says I've accomplished the goal that it had in mind. Forget what I had planned on doing; it has a will of its own and it is greater than mine. It beeps if my heart rate is too slow or too fast ("Get going!" "Ease up!") and logs how long I have my heart rate at the desired level. When I have had done enough, in its mind, it beeps again ("Great workout!"). It doesn't matter where I am or that I had planned on taking a long, strenous walk, the monitor says I'm done, so I mosey home.
I love it. Which is why, for my next run/walk (still recovering from Achilles tendonitis), I'm leaving my new toy at home.