{"id":1284,"date":"2010-03-11T22:01:30","date_gmt":"2010-03-12T04:01:30","guid":{"rendered":"http:\/\/tsinghua-boston.org\/wp-based\/?p=1284"},"modified":"2016-03-11T22:02:49","modified_gmt":"2016-03-12T04:02:49","slug":"5-cold-weather-racing-tips-to-remember","status":"publish","type":"post","link":"https:\/\/tsinghua-boston.org\/wp-based\/2010\/%e5%81%a5%e5%ba%b7%e8%b7%91%e6%ad%a5%e7%be%a4\/1284","title":{"rendered":"5 Cold-Weather Racing Tips to Remember"},"content":{"rendered":"<div class=\"figure \">\n<p>image: http:\/\/cdn.running.competitor.com\/files\/2014\/11\/Cold-running-900&#215;506-320&#215;179.jpg<\/p>\n<p><img decoding=\"async\" title=\"Cold running\" src=\"http:\/\/cdn.running.competitor.com\/files\/2014\/11\/Cold-running-900x506-320x179.jpg\" alt=\"\" \/><\/p>\n<div class=\"figcaption\">Everyone tolerates cold weather differently. Find a clothing combo that keeps you warm and comfortable. Photo: <a href=\"http:\/\/www.shutterstock.com\/\">www.shutterstock.com<\/a><\/div>\n<\/div>\n<div class=\"single_intro\">\n<p><em>Wintry conditions don\u2019t have to ruin your race experience.\u00a0<\/em><\/p>\n<p>A race this time of year can pose a challenge if Mother Nature isn\u2019t in the mood to cooperate.\u00a0Cold temperatures and wintry conditions can present a problem for many runners, but it doesn\u2019t have to ruin your race experience.<\/p>\n<p>Put a plan in place and keep these\u00a0five tips in mind before taking your spot on the starting line at a cold-weather race.<\/p>\n<h2>1. Bundle up\u00a0before the start.<\/h2>\n<p>A cold-weather race is a great excuse to get rid of the old sweats that have been sitting in a box in your basement for the better part of the last decade, or to take a trip to the local Goodwill store in order to do some shopping. Look for a well-worn long sleeve shirt, a jacket, hat and pants to wear on your way to the starting line in an effort to stay warm before the race. Wear these layers over your racing kit while you\u2019re in the corral waiting for the event to start and toss them to the side of the road or in a donation bin (many races will collect throwaway clothes and donate them to to charity) a few minutes before the starter\u2019s gun sounds.<\/p>\n<h2>2. Be sure to layer appropriately.<\/h2>\n<p>After shedding your temporary outer layers, it\u2019s\u00a0important to take an inside-out approach to dressing yourself for a cold-weather race. Start closest to your body and work your way out from there. A good rule of thumb is to dress as if it\u2019s 10 degrees warmer than it actually is\u00a0outside because once you get moving you\u2019ll warm up quite a bit.\u00a0If the air temperature is above freezing and winds are calm, a lightweight short or long-sleeve t-shirt, shorts or half tights, and a lightweight hat and gloves should keep you plenty warm enough from start to finish.<\/p>\n<p>When the mercury dips below freezing, however, or winds are going to be a huge factor during the race, layering becomes even more important. Get a moisture-wicking, tight-fitting base layer that will serve as your primary means of insulation over your legs as well as your upper torso. Above the waist, wear another thick long-sleeved shirt and\/or a wind- and water-resistant jacket. Same goes for the legs: Start with long tights and, if necessary, layer over them with a wind-resistant pair of pants. Make sure your clothes\u2014especially your socks\u2014are made from moisture-wicking, technical materials so they don\u2019t freeze when they get wet. Wool blends are becoming more and more popular and will do a great job keeping you warm in the winter months. Lastly, cover your noggin! Get a thicker hat and\/or headband to cover your ears and head and if it\u2019s really cold, a face mask or balaclava to cover up any exposed skin that might be susceptible to frostbite.<\/p>\n<h2>3. Give yourself time to warm up.<\/h2>\n<p>If you\u2019re running a short race such as a 5K or 10K, head out about 30-40 minutes before the start for a 15-minute warmup jog followed by a set of 4-6 faster 20-second pickups. This will help to get your blood flowing and ready your muscles for the intense effort ahead of you. Since 5Ks and 10Ks are\u00a0so short, it\u2019s important to get a good warmup in before stepping to the starting line. The 10K affords you a little more time to build into race pace after setting out, but in a 5K you\u2019ve got to be ready to go from the start. For a longer race such as a half marathon or marathon, going for a 5-10 minute jog about 30 minutes before the start will help you to get loose before stepping to the starting line. Once the race starts, use the first few miles as an extended warmup and gradually build into your intended race pace. After you warm up and find your rhythm, aim to\u00a0finish a little faster over the final 3-6 miles to\u00a0hit your goal time.<\/p>\n<div class=\"ad_unit ad_320x250 inarticle_ad\">\n<div class=\"widget\">\n<div class=\"ad\">\n<div id=\"div-300_250_inarticle\">\n<div id=\"div-300_250_inarticle_ad_container\">\n<div id=\"ebDiv8944458917248994\" dir=\"ltr\">\n<div id=\"ebBannerDiv_34558053_8944458917248994\" dir=\"ltr\"><iframe loading=\"lazy\" id=\"ebBannerIFrame_34558053_8944458917248994\" src=\"http:\/\/ds.serving-sys.com\/BurstingRes\/Site-112164\/WSFolders\/5939723\/\/hoka_clifton_300x250.html?v=_2_55_1_0\" width=\"300\" height=\"250\" frameborder=\"0\" marginwidth=\"0px\" marginheight=\"0px\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2>4.\u00a0Don\u2019t forget to drink!<\/h2>\n<p>Don\u2019t let the dry air of colder winter-like weather fool you. You will sweat just as much when it\u2019s cold outside as you will in warm\u00a0temperatures. For longer races such as a half or full marathon, be sure to stay on top of your hydration needs in the days and hours before the race, as well as during the race itself. Although cold water or sports drink might not sound super appealing on a chilly day, be sure to stick to your hydration plan during the race and drink at regular intervals to\u00a0replace lost fluids. If necessary, take a couple extra seconds to stop at an aid station and get your fluids down without spilling all over yourself. Lastly, cover your bases in the 2-3 hours before the starter\u2019s gun goes off and aim to drink 16-24 ounces of fluid in the form of water, sports drink, or juice. This will ensure that you\u2019ve topped off your tank prior to the event while giving your kidneys plenty of time to process fluids.<\/p>\n<h2>5. Get warm\u00a0right away.<\/h2>\n<p>Remember: Once the race gets underway\u00a0and you start running, you will warm up and <em>almost<\/em> forget how cold it is outside. But as soon as you stop, Mother Nature won\u2019t hesitate to remind you that the weather conditions aren\u2019t exactly pleasant. Take caution after crossing the finish line of a cold race and try to get warm\u00a0as quickly as possible. If they\u2019re available, take advantage of the shiny Mylar blankets that many bigger races offer in the mixed zone after you cross the finish line and wrap one around yourself until you can get back to your car or into a warm building. Plan ahead with any family or friends who might be waiting for you at the finish line by having them carry a backpack with a dry set of clothes (underwear, pants, sweatshirt and\/or jacket, hat and gloves) for you to change into immediately afterward. If you\u2019re at the race alone, remember where you\u2019ve stashed your dry clothes and have a plan for getting to them as quickly as possible after the race. On really cold days, sweat can start to freeze and makes\u00a0you a prime target for frostbite, so plan ahead to avoid any unsafe circumstances.<\/p>\n<\/div>\n<p>Read more at http:\/\/running.competitor.com\/2014\/11\/training\/top-5-cold-weather-racing-tips_117970#1Sqgr5MSQ2Ju0Bd6.99<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6bd4\u8d5b\u6280\u5de7,\u4f4e\u6e29,Ming Hu<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[71,70,65],"class_list":["post-1284","post","type-post","status-publish","format-standard","hentry","category-28","tag-ming-hu","tag-70","tag-65"],"_links":{"self":[{"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/posts\/1284","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/comments?post=1284"}],"version-history":[{"count":1,"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/posts\/1284\/revisions"}],"predecessor-version":[{"id":1285,"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/posts\/1284\/revisions\/1285"}],"wp:attachment":[{"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/media?parent=1284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/categories?post=1284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tsinghua-boston.org\/wp-based\/wp-json\/wp\/v2\/tags?post=1284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}