Running

How To Dress When It Is Freezing Outside

Ice, Ice, Baby! It's freezing outside, so let's talk about preparing for a run when the temperature drops.

Here's our Head-To-Toe Must Do Check List

Head/Neck: You must cover your head and neck. We recommend wearing at least a Buff, which is a fabric tube that is designed to cover both your head and neck in many different ways. Other options are a stocking cap or ear band.

Body: Layers! We tell our friends that you should dress as if it is 10-20 degrees warmer than the temperature that you will be running in. Therefore, if it is 20 degrees outside, dress as if it is 40 degrees (if your body is typically colder than your friends are) and dress as if it is 30 degrees outside (if your body is typically warmer than your friends are).

30 degrees: 2 tops, 1 bottom. Long sleeve wool or performance fabric base layer and a light jacket. 1 pair of tights/leggings.

10-20 degrees: 2 tops, 2 bottoms. Add a thicker top layer along with your base layer. Go for two pairs of pants, or at least some taller socks.

Hands: Don’t let your fingers get cold, we repeat, don’t let your fingers get old! We recommend a pair of gloves or mittens. Many new running jackets and long sleeve shirts have mittens built in, which is a bonus. However, we still suggest having a separate pair of gloves for your hands. Mittens tend to be warmer, as your fingers are note separated.

Feet: If your piggies get cold, you will want to turn around ASAP. If it is at all slushy outside, we recommend shoes with a Gor-tex material or at the very least where shoes that do not have a large about of mesh or holes. Secondly, you will need socks that wick away moisture. Wool socks are excel at in cold temperature!

Safety Gear: If it is dark, which is common during the colder months, you should definitely run in a reflective vest and lights.

Warm-up: Before you go out in the cold, do some jumping jacks, jogging in place, or similar to get your blood flowing, but do not break a sweat. This way the cold, will not feel so cold!

Change: After your run, do not hang out in your sweaty clothes. Be sure to quickly change into something dry and comfy, because your body temperature will drop significantly when you are done running!

Bluestone Bike & Run and our downtown shop, Bluestone Running, have all the cold weather essentials you need. Swing by either location and we will be glad to help you out!

Running Injuries Seminar - Recap

Last night we had a great opportunity to partner with Appalachian Physical Therapy in Harrisonburg, VA (they also have an office in Broadway, VA) for a presentation on Running Injuries, aptly named: Running Into Frequent Injuries?

During the discussion, Adam and Bill of Appalachian PT thoroughly covered:

  • Early detection and prevention of common injuries
  • Optimal recovery and rehab
  • Stretching
  • True core stability

Additionally, Erik, our Footwear manager discussed the importance of properly fitting shoes and the key differences between shoes.

We hope to repeat this seminar in the future, but until then, here's a high level overview...

Each year up to 50% of runners report an injury and most are due to overuse and/or abuse.

Running injuries appear in many forms:

  • Joint pain in the hip, knee, foot, and ankle
  • Patellofemoral pain
  • Meniscal tears
  • Ligament sprains and tears
  • Muscle strains and tears
  • Bursitis and tendinitis
  • Stress fracture
  • Shin splints
  • Plantar fasciitis
  • Achilles tendinitis/rupture
  • Iliotibial band syndrome
  • Groin strain
  • Lower back pain

Why Do Injuries Occur?

Lots of reasons for this, but most problems arise when the high demands of running overloads tissues. 

Pre-existing, unresolved problem: this is the most common factor behind injuries. Joints and soft tissues that were not moving ideally from the start become more problematic when faced with the demands of running.

Inappropriate training and dosing: a sudden increase in activity can easily overload tissues, especially if they were already compromised in any way.

External factors: shoe wear, composition of running surface, turns, hills, wet surface, etc.

What Can Be Done?

Early identification of and attention to faulty movement patterns before they damage the neuro/myofascial/skeletal/internal organ components of the trunk and extremities is essential to injury prevention. A skilled, comprehensive assessment that considers the body as a whole, interrelated system, integrated in movement and function can go a long way in stopping the advancement of problems, or prevent them from happening in the first place!

Proper shoes is also a great first place to start. Far to many people are wearing shoes because they like the color or they are trendy, when in fact, they need a totally different type of shoe to address the shape of their foot.

Visiting a Physical Therapist is also a must. As we learned from the discussion, in most cases you don't need a referral to see a PT, but it is always best to check with your insurance company. (Appalachian Physical Therapy is glad to help you out!)

We hope to hold many more educational seminars like this one in the future. Knowing how to care for your body, makes it much easier to have a happy body!

 Adam at the start of his presentation.

Adam at the start of his presentation.

 Adam, with his awesome volunteer, Leslie, showing us how to locate weak areas in our body. 

Adam, with his awesome volunteer, Leslie, showing us how to locate weak areas in our body. 

 Erik sharing a surprising fact - more often than not, runners are wearing the wrong shoe size! 

Erik sharing a surprising fact - more often than not, runners are wearing the wrong shoe size!