Tips for bad weather workouts

Today was a challenge to get out and do my scheduled 14 miler. The problem was that there was a steady drizzle and the ground was riddled with puddles. To top it off, the temperature was a little chilly (64F). But with some added motivation by my wife, I went out with my Juggle Bug bean bags and did my run.

It was a good workout. 14 miles in 1:54 (that includes stalls at the stop lights). I had one drop while joggling and my legs felt real good. This will be my last long run until the marathon. As I was joggling I thought a bit about the weather and wondered, “what is the best workout weather for joggling?”

Temperature: Cold or hot. I’ve found that running in the heat is much worse than running in the cold. Nothing slows me down worse than a hot, humid day. I’ve previously written on running in the heat and include some tips. Here are a couple more.

1. Dress appropriately. Wear lightweight clothing that is also a light color. Go for the synthetic microfiber polyesters. Stay away from cotton. Cotton gets wet and heavy and can cause lots of chafing.
2. Watch what you drink. Stay away from caffeine and alcohol prior to a run in the heat. They can inspire a trip to the bathroom that can increase your level of dehydration.
3. Rehydrate when you’re done. Drink 16 to 24 ounces of fluid for every pound you lose. This will help prevent sore muscles, cramps and running headaches.

And check out this Runner’s World article for more information about running in the heat.

Actually, I’m not a big fan of running in the cold either. Sometimes here in Chicago, the temperatures get below zero and the wind chill makes it even worse. I’d still rather be running in the cold than the heat. You can always put more clothes on. There is a limit to what you can take off. But when you are doing cold weather running here are some things to consider.

1. Dress appropriately. The temperature dictates your dress. When it’s cold out side you want to cover nearly all exposed skin. I like to wear Underarmor brand clothes, long sleaves and wind pants. And for joggling you’ll need to learn to juggle while wearing gloves. Remember, when joggling you’re not supposed to catch the balls. You are just supposed to re-direct their path. Juggling in gloves is a little challenging.
2. Breath easy. Wear a balaclava to put over your mouth. That way when you breath the air will be warmed up.
3. Consider wearing glasses. I usually run in contacts but when it’s really cold out, I wear glasses. I often get icycles forming on my eyelashes. Wearing glasses seems to prevent this.
4. Change clothes when you get home. Dressing up in warm weather will naturally cause you to sweat. When you get home, get out of those clothes and you’ll prevent the natural chill that tends to happen.

And check out this Runner’s World article for more information about running in the cold.

Moisture: Previously on Just Your Average Joggler I wrote about running in the rain. Today, those tips came in handy. Running in the rain isn’t too bad (especially because the hot sun isn’t out) but it does tend to slow me down. The bean bags get heavier and so do your clothes. It’s rare to set a personal best when there’s a steady rain.

So what’s the best weather to run in? For me it’s weather that is between 60 and 65 degrees, overcast clouds and no wind. But I do like my races to end with a nice sunny day. Nothing is worse than sitting around after a long race with no sun in sight.