You don't have to go fast, you just have to go!

For those of you who don't know, I am a runner. Not an everyday runner but a few times a week runner. When I run, I never run under 2 miles. To me, my work-out just doesn't feel complete if I don't go at least 2 miles. When I first started out running, about 5 years ago, I had no idea what to wear. I ran track in middle school and was given a uniform to wear but never learned the proper attire when running outside. I read some where that stated when you run outside, dress for a 20 degree difference. So say, it's 70 degrees out, dress like you would if it was 90 degrees out. Your body temperature on average goes up 20 degrees when you are running. I have a hard time doing that. When I step out my front porch, and it is some what cold, I cant stand being in shorts and tank top! But half way through my run, I wish I was.

But now its cold out so you're asking you're self, what do I wear for it? My nose runs and my hands freeze and I cant feel my face when I get home.

 

I am going to help teach you what to wear in the cold when you run.

 

Layers are always a good thing. Anything you can take off and tie around your waist is good to have.

 

Let's start at the legs. Keeping them warm is good for the circulation and helps your muscle not tighten up. When you are in the cold, all your muscles tense. It's a natural reaction. So finding a pair of tights is crucial to running outside.

 

Nike Pro Hyperwarm 3.0- http://store.nike.com/us/en_us/pd/pro-hyperwarm-3-training-tights/pid-1480991/pgid-1536187- $50- black and grey

 What I love about this is they are thin enough to not get in the way of running but because of the material, they help hold in heat to help keep your legs warm when outside. You can wear this on its own but it's recommended to be worn under your clothes.

 

So what to wear over these? You can either pair these with running shorts if it's not that cold out or you can pair it with this kind of pants.

 

Nike Rally Loose Pants- http://store.nike.com/us/en_us/pd/rally-loose-pants/pid-728912/pgid-10215940- $55- black

 
These pants are loose enough around the legs so you can run and they wont get in the way.

Ok, so the legs are taken care of. What about the top. Having a good sports bra is KEY to helping you run comfortably. You don't want them all in your face or bouncing cause that can hurt after a while. I am a fan of the Victoria Secret sports bra line.

They have so many different kinds of sports bra's for whatever you need. https://www.victoriassecret.com/bras/sports-bras that is the link to them. Please go check out how many different ones there are. You can even narrow it down to what you need it for!

OK, so you have your tights, your pants, your sports bra and now you need a shirt!

Nike Pro Hyperwarm Crew 3.0- http://store.nike.com/us/en_us/pd/pro-hyperwarm-crew-3-training-shirt/pid-1536171/pgid-1536174- $50- multiple different colors

What I love about this is that it is snug and stays in place. And it has thumb holes to help cover a portion of your hands and not ride up while you are running! It is light weight and made to worn as the first layer.

For what you put over this, you can do pretty much anything. Either a zip-up jacket, or a hoodie sweatshirt or even a t-shirt for those not very cold days. Whatever you decide to place over, make sure it is breathable or you will get chapped. Remember the whole 20 degree rule when running outside. If you add too many layers, you will start to get bunched up and uncomfortable.

 

 

 

Ok so you have your leggings, your pants, your sports bra, you undershirt and your jacket/sweater/top ready to go! What about your shoes? The most crucial item when it comes to running. I love Nike attire. Love everything about it. But when it comes to running shoes, I tend to be an Adidas girl. They just fit my feet better.

So without taking sides on different brands of shoes, I wanted to give you advice when going to pick out your shoes instead.

When preparing to go to the shoe store, do 3 things:

1. Go to the shoe store towards the end of the day, when your feet are naturally slightly swollen
2. Bring your old shoes with you so you can show the salesperson what you like and don't like.
3. Bring any inserts, ankle braces or socks you like to wear with your shoes when you run.

How do you know if its a good shoe store?

• If you don't know where to go and want to try different brands, I have found that Run-On store is the best. Or a store like it. They specialist in just shoes and their salespeople take great care of you. Or if you know you like Nike or Adidas, go to that store. Not like a Foot Locker or something. Those salespeople aren't the best in knowledge. They are just looking for commission. (no offense)

How to tell if its the right fit for you:

• Try on BOTH shoes (with socks, braces and inserts if have) and lace them like you normally would. Walk around the store with them for 5-10 minutes. You may look weird but it doesn't matter. You want to make sure they fit correctly. If something doesn't feel right, tell the salesmen. Also, what I have discovered is that in running shoes, you need to go up 1/2 to a full size bigger than your normal shoe size. When you run, your feet go forward and you want to make sure you have enough room for your toes.

So you found the perfect ones and its months later. How do you know when to replace them?

• Keep track of your mileage. RunKeeper is a wonderful app that tracks where and how long you have ran. I use it every time I run. Shoes should be replaced every 500 miles. Or at least once a year if you are an avid runner. If you start to hurt more than normal or you get really bad shin splints for days, that can be a sign too.

So you have your leggings, your pants, your sports bra, your undershirt, your jacket/sweater/top and now your shoes! You are almost ready! For those really cold days, wear gloves and a Beanie to keep your head and ears warm. Don't go through all this trouble to come back from running sick. Not worth it. You can find gloves and beanies cheap at any store!

 

Like I said, you are almost ready! What's the last thing you ask before you step out the door........MUSIC! I can not run without music. And finding a great playlist can be hard.

 

That's what I love about Spotify. They have created all the playlist for you. And Spotify is free (with ads). I love it. I could not get through a workout with my music.

 

 

 

Now get your butt out there and get going!!! And always listen to your body. Don't over do it. Walk if you must. Sometimes it nice to slow down and take it all in. Life is too short for you to not!