What I Won't Miss About Running

Depending on your time zone, my long long-distance running career is wrapping up in about 4 hours. It's a been a good run (oh yes, I'm so punny on New Years Eve) but torn knees and Achilles tendonitis are telling me it's time to mostly* hang up the running shoes, knee straps and lined shorts for a while.

In an effort to accept my decision, here's a short list of what I won't miss about my favorite activity:
- runner's gut: I've been prone to stomach cramps for my entire running life and they hurt like a mother!
- aching knees: I'm just too young to hobble
- being cold before I warm up: if you've been here before, you know I don't overdress, which means some runs start out feeling a little... fresh
- packing running shoes: I travel a lot and running shoes are space hogs in a suitcase

I think that's it. If you can think of anything else that will make me feel better, please share in a comment! In the meantime, I have a few posts saved up from some recent cold-weather runs, so come back for posts about what to wear running in 15 or 20 degrees.

To everyone who is running into 2012, happy trails!

*I say mostly because I'm still in denial.

What to Wear Running: 30 degrees and humid

Temp: 30 degrees F/2C
Humidity/Precip.: High (~85%)
Wind: None
Terrain: Flat
Distance: 2.5 miles

What I Wore: Singlet, long-sleeve top, running jacket (fluorescent - it was nighttime), gloves, thin tights and a light-weight hat.

Did It Work: Yes, except I couldn't keep my hands comfortable. The high humidity made it feel cold but 30 isn't so bad, once you get moving. Except the hands! First they were freezing, then sweaty, so I took off the gloves, but then my fingers were cold. In the end, wore my gloves just over my fingers. It was very jazz hands and did the job.

What to Wear Running in Vancouver

Conditions: Cool (below 60F/15C) and damp (usually)
Terrain: Rolling hills
Distance: Up to you

By special request, a post about running in the beautiful city of Vancouver, Canada. Why? Because it's damp, so it seems colder. And, because it isn't always flat, there's lots of opportunity to warm up. Plus, it really is pretty, so if you visit, go for a run during the day.

Nike gloves, singlet and capris

Three Hs: The key for me in damp, cool places is Heart, Hands, Head. I talked about the 3 Hs in an earlier post, but here's a quick refresher. You'll feel more comfortable if you:

• Prevent heat from escaping through your head
• Protect your most important muscle - the heart
• Pamper your extremities (your feet are probably in shoes, so this means gloves)

What to Wear: Basics for 50F/9C and below: a hat, singlet or T (wicking, of course), and gloves. Layer on a long-sleeve top that you can shed when you warm up. Shorts, capris or light-weight tights are usually fine in Vancouver. It's a rare day when you want something heavier like lined tights.
If it's above 50/9, I would still bring the layers but leave the gloves at home.

Men's running jacket by Puma

Most important, whether you live there or are planning a visit, is a brimmed hat and light-weight breathable shell. You never know when it might rain and these will keep the damp off your skin, which is crucial to keeping your body temperature up (which keeps muscles loose, which helps prevent injury. You get the gist!).

Happy running and send us a comment postcard!

What to Wear Running: 40 Degrees in Minnesota

Temp: 41 degrees F (~5C)
Wind: 7 mph
Humidity/Precip: moderate, cold mist
Distance: 1.5 miles
Terrain: Hilly

What I Wore: Puma shorts and full-length singlet under a mid-weight, long-sleeve top.

Did It Work: Sorta. I was afraid of being cold because I hadn't packed for 40 degrees. But, the immediate hill workout combined with the singlet warmed up my core.

What Could Have Been Better: This top doesn't breathe, which was good because it didn't let the wind in, but is bad when things heat up. Ideally, I would have had a mid-weight top that breathes, which would have been a little cooler at first, but kept my body temp more even later in the run. Based on the pinkness of my hands in this photo, I probably could have used some light gloves.
For more than 15 minutes outside, I would recommend a light hat or ear band.

Thank you, Minnesota, for reminding me how refreshing a cool-weather run can be. Being out in that kind of weather felt great, inside and out.

What to Wear Running: What Not to Wear Running

Situation: Running in the dark

What Not to Wear: Black. Even if it has reflective elements. Those little silver strips will only prevent walkers from crashing into you. And only if they are wearing a headlamp that makes those elements reflect. Car drivers, bicyclists and even other runners will not see you. So, unless you're a running ninja...

The Fix: If all your gear is black and you refuse to buy anything lighter, then at least buy and wear something that lights up. Reflective strips (to which I'm pointing in photo) do NOT count. You can barely see them in the picture and I'm only 3 feet from the camera.
My two favorite items:

• Marmut headlamp - bright light lets me see the path, avoiding cracks and twisted ankles, and be seen. Comfortable enough for mid-distance runs, but I prefer to wear a beanie under it for long-distance comfort.
• Amphipod arm band - multiple LEDs can be seen from at least 30 feet and it fits snug around my arm thanks to Velcro. I like to wear it wrapped around the arm that is facing street side for maximum visibility.

 Be safe and happy running!

What to Wear Running in Humidity

Temp: 70 and above
Humidity: 70 and above
Distance: Anything longer than what it takes you to warm up

What to Wear

Post run, I'm glowing with sweat

- Lined running shorts made of a quick-dry fabric. Why? Nothing is going to truly make you cool when it's really humid. Good shorts will feel lighter (ie cooler) and will stay a little drier so they won't chafe or cling to your body. The lining is key because cotton underwear can turn a good pair of shorts into a hot, wet mess.
- You have two options on top. Either no shirt (ladies, this means just a sports bra) or a light-weight, loose singlet or tank.  I recommend keeping your shirt on if you're going to walk/run; if you want protection from the sun; or if the temperature is closer to 70 and it's the end of the day (short days can mean cold on the way home).
- Sweat bands. I like having something to wipe my brow and nose on. If I'm not wearing a shirt, I sport wrist sweat bands. When it's really hot, the terry cloth ones get pretty gross, so look for something wicking like Lululemon's.
- I generally skip sunglasses when it's humid because I want to be able to wipe the sweat out of my eyes with minimal effort. This means I wear a hat. It's protection from the sun and will soak up some of the forehead moisture.

Most important, bring water or know the location of your water fountains. It's easy to get dehydrated in these conditions.

Lastly, be easy on yourself. For every five degrees above 65, you can expect your pace to drop by 30 seconds. Don't worry, autumn is around the corner and your humid weather training will pay off at the Turkey Trot.

Happy running!

Walk, Don't Run

It's almost 2012. It might not seem like it if you just started something new, like the school year, but I'm about to end something big and for me, as the street doomsday men like to say, "The end is nigh."
On January 1, 2012, I will no longer be a runner. I'm giving it up for the sake of still being able to walk, bike, play tennis (gently) and do yoga 10 or 15 years from now. Maybe cord blood stem cells will return the knees and ankles of my teens to me one day, but for now, I'm preparing for the worst.
And for all who know me, yes I have wondered what I'll do with my blog; what will I do to stay fit; how will I work out my inner demons and excess energy. And yes, I am worried I'll gain a lot of weight.
As I go through the 7 stages of mourning (I'm a preemptive mourner - when I was a kid, I would cry for hours about my grandparents death even though they all were very alive in Colorado), I keep getting sucked into bargaining. I think, maybe I'll just ease up, only run once a week, only run a mile or two, only run slowly. A friend who is a physical therapist offered to look at my stride. I'm taking her up on it because hope is another stage. Maybe she'll see something I can change that will allow me to continue...
The reality is, in fewer than 4 months, while I may still sometimes run, I will no longer be a runner and, despite getting a jump on the mourning, I'm still going to be shocked.

And now, if you'll excuse me, I need to go lay out my gear for tomorrow's run. 

What to Wear Running: Lululemon

I didn't think I would, but I loved running in my new Lululemon "Let It Loose" tank with built in sports bra.

I bought the tank because I thought it was cute and sporty and would "sexy up" my normal hiking outfit. The hikes proved that the sports bra was tough and I thought, why not, let's take this puppy for a run.

If you follow me on Twitter (@whattoweartorun), you may remember that I recently made fun of a woman who was out for a run wearing a strapless tube top. It was cute, but it wasn't, if you know what I mean. She was bouncing all over the place and, as she ran toward me, she kept having to pull the thing up.

That's kind of how I felt as I headed out the door. The skinny shoulder straps and loose fabric (the folks in the naming department were spot on with this one) left me feeling uncovered and unsupported. But, that was just a feeling. The reality was that I was locked down where it mattered and enjoying breathable fabric and the wind on my skin where it didn't. The only thing that I didn't love was the fact that, as you can see in the photo, it shows when you use it as a hanky. Most wick-away tops hide the sweat/runny nose better. Other than that, excellent!

Overall letter grade: A-

External tank scoops under sports bra, creating venting

Who Is It Good For: Women with an A or B cup size who hike, bike, and run; and women who are apple shaped (the loose cut would be flattering)
Who Isn't It Good For: Women with a cup size C or above - I don't think the skinny straps would cut it; and women who are looking for a casual-wear tank - the tight straps make it uncomfortable to wear for more than a couple of hours.
Needs Clarification: The tag says this top is good for yoga but I'm not sure where all that looseness would go while upside down. Will the slightly fitted waist prevent it from sliding all the way down and smothering me while I'm in headstand? I'm also not sure if the tank is going to be for sale much longer. I wanted to include a link to lulu's website for interested buyers, but it wasn't there.

What to Wear Running for Knees

Despite the talk of pounding on your joints, a recent study revealed that, if you don't already have bad knees, running moderate distances at a moderate pace is good for them.

Unfortunately, I already have bad knees, thanks to tearing my ACL more than 10 years ago. For now, I run anyway, but I've had to had to make some adjustments, including taking ibuprofen a few times a week, stretching my IT band and, after long runs, icing or taking an ice bath.

While training for my last marathon, I also started wearing a knee strap. Cues that a knee strap was in order:

• Knee joints felt tender, sort of a soft, liquid soreness
• Discoloration that looked like a bruise way beneath the surface, under my patella

You may have other signs; my point is, don't ignore them - they won't go away. My pain wasn't sharp, so I decided to keep running but try to reduce the impact with a knee strap. It worked - the bruising went away and, with icing and Vitamin I (ibuprofen), so did the gooey pain. I now have, and often wear, two straps (one for each leg, not two on one!). I like them both but prefer the Ace. Here's some details.

Ace knee strap:

• Like: Velcro on both ends means it stay in place
• Like: Wide fabric keeps the rough Velcro covered, so it never scratches your skin
• Like/dislike: Cloth fabric on the front and back absorbs sweat
• Dislike: Even the small is not quite small enough - the design makes it hard to get it tight enough (and I don't have skinny knees!)
• Dislike: The front has a rough plastic ridge that, if I don't position the band correctly, scratches my other leg

McDavid knee strap:

• Like: Exposed rubber knee brace really gets in, under the patella, creating a strong support
• Like: Design lets me tighten the strap as much as I need
• Like/dislike: Neoprene doesn't absorb sweat
• Dislike: Neoprene isn't holding up well - starting to curl
• Dislike: Non-Velcro end sometimes slips out from under the band (it just feels weird)

Both were available at my local, major drug store for less than $20.  These days, even shorter runs are taking their toll, so it was worth the small investment.

Be good to your knees and happy running!

What Do You Need to Run

To run really only requires shoes, and even that seems up for debate these days. As we become "a runner," we each develop our own habits or routines around what we need. Personally, I would say I "need" the following:

• Running shoes
• Arch-supporting socks
• Knees straps (one for each leg)
• Shorts, capris or tights, depending on weather
• Sports bra
• Singlet, T or long-sleeved top, plus a jacket if it's cold
• Hat
• iPod

Sometimes, all of this gear plus the actual run feels like work. To keep my attitude up and the run feeling fresh, I occasionally remove an item or two. Today's run was made a little more fun just by running without socks.

Don't be afraid to leave your hat, heart rate monitor or even iPod at home sometimes. Change is good!