By David Freeze

Shorter days and cooler temperatures have arrived and with that comes the need for runners and walkers to ensure comfort as they exercise. Over the years, I have made a bunch of mistakes but have figured out quite a bit of useful information. When I look out my kitchen window and see the temperature early each morning, I know exactly what I will wear.

Being comfortable on the run is a relative thing. I remember specific days when I made mistakes and had frozen body parts by the time I got back to the house or the truck. Those frozen body parts take the fun out of running.

For most people, the ears, hands and toes are the most important body parts to protect. Its common knowledge that the body chooses to limit blood supply to the extremities during stressful times that includes colder temperatures. Here are some tips that I have learned but these are only suggestions because everyone is different and best results will require some experimentation. As an example, a really good friend has very warm hands all the time and hardly ever wears gloves even when running in the coldest temperatures.

My fingers suffer the most, so we’ll start with them. I have cold hands and often have discomfort even going into the frozen section of the grocery store. Here is what I do on my early morning runs. In temperatures from 40-50 degrees, I wear a pair of cotton work gloves. From 30-40 degrees, I usually wear a pair of lite ski gloves and for anything colder, it’s ski mittens where the fingers can touch each other. A huge key to comfort is making sure the fingers can touch which will still generate some heat in extremely cold temps. In temps of 15 degrees or lower, I add a lite layer of Vaseline on my fingers.

Next for me are the ears. I am fine down to 32 degrees without anything extra. Below that, a good toboggan is a must. My favorite is a moderately thick FedEx one that I have used for years.

On to the toes, a numbing source of concern if left unresolved. A few years back, I discovered that below about 25 degrees, my toes would get cold and eventually become painful quicker than before. The simple solution was the replacement of my regular thin dri-fit socks with wool ones. Good wool socks protect my toes pretty well down to about 10 degrees and also provide some wicking ability to remove moisture.

One seldom mentioned area of concern for men is the groin area. On cold mornings, especially windy ones, the groin area can get very cold and overwhelm any discomfort listed above if left unattended. I remember once on a long run that the incredible discomfort of inefficient protection ruined the workout but taught me a valuable lesson. It only took once, much like learning not to touch a hot stove takes just one scorched finger. Several running suppliers sell a pair of special underwear with a wind screen but an extra layer or two will take care of things quite well.

The simple tip for the rest of the body is to use layers of a good dri-fit material. Dri-fit stuff provides warmth and insulation without holding a bunch of moisture. Yes, you will still sweat when running during very cold temperatures. Stay away from cotton clothing until after the run.

As I mentioned before, experimentation is the key. Find out what is right for you. Wintertime running is wonderful, just as you might expect me to say. Add a little snow and absolutely it will be the best running experience ever, but only if you do the above things correctly.

This Thursday morning is the Butterball 5K, Salisbury’s Thanksgiving tradition. Come on out to the Forum and burn those calories early before heading off to the big meals. Butterball proceeds go to Prevent Child Abuse Rowan.

Then we skip to Saturday, December 3rd at the Millbridge Ruritan Building just across from Sloan Park for the Santa Run for Hunger 5K. Proceeds benefit Rowan Helping Ministries West. Santa always drops by and takes last minute holiday requests.

Enjoy a wonderful Thanksgiving holiday!