Cold Weather Running and Walking

We all know that it can be hard to get yourself out the door in the dead of winter, but understanding technical apparel and investing in a few key pieces can turn a run you are dreading into one of your favorite experiences. I mean, running through a winter wonderland of gently falling snowflakes CAN be pretty magical - that is, unless your cotton t-shirt has frozen to your nipples and your fleece hat has turned your hair into ice dreadlocks.

There is a general rule of thumb you can use to prepare yourself for running in colder weather: dress as if it is 20 degrees warmer outside than it actually is. The general tendency (especially for individuals who are inexperienced at exercising in cold weather) is to WAY overdress, which actually makes you colder in the long run because you sweat more. Wicking materials and effective layering can help you avoid the unpleasant sensation of your t-shirt turning into a sheet of ice.

The Layering System:

-Base Layer

-First layer against the skin
-Should fit snugly
-Should be an effective moisture manager


Smartwool NTS baselayer - as we know, merino wool is an especially good moisture manager. It is also soft against the skin and who could forget its antimicrobial benefits?

-Thermal Layer

-Provides insulation
-Should fit less snugly in order to trap a layer of warm air between itself and the baselayer
-Should be an effective moisture manager



Mizuno Breath Thermo 1/4 zip - Breath thermo fabric actually heats up as it comes into contact with moisture. If you haven't tried out the samples we have of this fabric, you will be amazed when you do!

-Shell Layer/Outer Layer

-Provides protection from the elements
-Holds in heat while allowing moisture to escape
-Should fit loosely over other layers
-Could fall into any of the following categories: Windproof, Waterproof, Water repellant, water resistant.



New Balance Windblocker Jacket - this top also comes in a 1/2 zip. As you might have guessed from the name, the front panel of the jacket is windproof and water repellant, but it is also fleece lined. This is my absolute favorite top to run in when the temperatures drop. It is extremely warm - I made it through most of the winter last year wearing a short sleeved baselayer underneath this top.

These layering principles are mirrored when dressing the bottom half of the body. Keep in mind that the lower extremities tend to warm up faster and retain a higher temperature, so generally fewer layers are needed. A quality pair of tights and either a thermal layer or shell should be sufficient to get anyone through a run or walk on even the coldest days.

Remember that different levels of experience will warrant different clothing. Introducing a beginner to three or four solid pieces can change their running experience for the entire season. A more experienced runner may already have all of the basics and may be looking to invest in more technical pieces like compression apparel or Breath Thermo product. Be aware of what we have and start thinking about pieces that you could put together.

Post a comment about what you would suggest to some one in any of the following situations:

-First winter exercising outdoors

-Experienced individual looking to upgrade

-Looking for a gift

-On a budget

-Walker vs. Runner

Salomon

Salomon Speedcross:



Race-ready, amazingly comfortable, ultralight trail shoe with aggressive tread for grip on soft, slippery terrain. Ideal for running on soft surfaces or for winter running on ice and snow covered sidewalks. Includes the "sensifit" lacing system which eliminates the need to stop midrun to retie or deal with the irritation of your laces bouncing up and down on the top of your foot. Fits on the narrow side and is relatively low profile in the forefoot, but still has a bit of a drop from heel to toe.

I personally ran in this shoe 3 out of 6 days at transrockies and relied on it whenever we had days with a lot of steep climbing. It is a very fast feeling shoe and the traction is fantastic both up and down hill without feeling bulky underneath the foot or inhibiting your ability to feel the ground. It technically has some stability to it, but I am a pretty neutral runner and did not experience any problems with it as a result of this. I really enjoyed running in this shoe. The added benefit of never having to stop and retie my shoes or bother with them at all coupled with the great feel of the shoe was enough to make it my favorite shoe to run any kind of trail.

Salomon XA Comp



Light, breathable, neutral trail shoe that excells at both trail running and fast hiking. Newly designed toe cap and improved wrap around the foot from previous models. Heavier and bulkier feel than the Speedcross, but good for everyday training, hiking, walking, casual wear, or winter running on harder surfaces.

The Speedcross In Action:

Different lacing techniques and tips for injury prevention

Follow the following links to see different lacing methods to alleviate common fit issues and get educated on great ways to prevent common running/walking injuries.


How to Properly Tie Your Running Shoes from Runner's World.com

The 10 laws of injury prevention from RunnersWorld.com

Normal, Under, and Overpronation

Normal Pronation


Underpronation


Overpronation

CEP Compression

After your 3point5 training, you should be an expert on CEP compression socks and sleeves. Not that I doubt your thoroghness or retention, but I've posted some additional information here just in case you need some more confirmation about the quality of the product or a refresher on the functional benefits.

CEP: Endorsed by Andy Potts AND Scott Sneller. What more do you need to know?!



How to put on your CEP socks:


The differences between the calf sleeve and the sock:


Overview of the benefits of CEP compression:


So, just to recap:
-CEP offers medical grade compression
-CEP socks and sleeves offer graduated compression which has been shown to maximize power, boost energy, and speed recovery time by increasing muscle oxygenation and circulation
-CEP socks have anatomically-shaped inline s eams (they are foot specific)
-CEP socks offer additional achilles tendon support as well as the benefits of any other high quality wicking sock (padded sole, ventilation channels, blister protection, etc.)
-CEP offers a 30 day money back guarantee

Zensah!

Zensah compression leg sleeves offer pin-point compression, are made with seamless technology, and can be used during training, recovery, and traveling.

Features:

-Gradient Compression (degree of compression gradually decreases up the leg)

-Reduces and helps prevent swelling

-Wide ribbing in front from shin support

-Tight ribbing in back for calf support

-Zensah Fabric includes silver, which helps to regulate skin temperature and fight bacteria

-Increases oxygen blood flow to muscles allowing for faster recovery

-Supports muscles allowing them to work more efficiently and reducing muscle vibration.

FAQ's:

How is Zensah Technology different?

Zensah Fabric is thermo-regulating, moisture wicking, anti-microbial, and ultra-breathable.

Who benefits from compression leg sleeves?

Any athlete in any sport that puts stress on the legs. Beginners and professionals alike can relieve pain and speed up the recovery process when training for marathons, triathlons or any other race. Compression helps stabilize muscle tissue after a workout, keeping the swelling of muscle fibers at a micro and manageable level, allowing the muscles to rebuild themselves. Compression also helps reduce inflammation that might slow down the recovery process and therefore helps reduce Delayed Onset Muscle Soreness.

Zensah Seamless Running Bra

The Zensah Bra offers many benefits similar to the compression sleeves and is a comfortable fit for cup sizes from small to large.

Features:

-Anti-Bacterial

-Seamless

-Thermo-Regulating

-Moisture Wicking

Both of these products will be on sale in the store on 9/11 for $32.

Timex Global Trainer GPS

Getting Started:

Running:

Multisport training:

Review by Dave Erickson (take it for what it's worth):

CEP Compression

La Sportiva Crosslite

Master Accuracy Day 1

Master Accuracy Day 2

Master Accuracy Day 3

Master Accuracy Day 4

Saucony ProGrid Kinvara is here!

Fake Vibrams hitting the market and how to spot them.

There have been a rise in the number of fake sites, the number of reports from dealers being approached to buy fakes, the number of reports from consumers having their credit cards scammed, having retailers call about consumers asking to exchange or warranty fakes, etc.

1) Dealers being asked to buy counterfeits at reduced pricing: we cannot control what a dealer chooses to buy, or who to buy from, we hope you will exercise caution to avoid taking in the fakes. You might be entering a legal quagmire if you do. We understand fully that the less-than-ideal inventory levels might give you pause to consider getting involved with these criminals (and be assured these are crimes they are committing) – but you could be getting yourself into a situation that will become uncomfortable – the great news is the dealers we have heard form are really rallying behind the true Vibram products, and that makes us feel pretty good about our partners at retail. We appreciate your support!

2) Consumers going into stores asking to exchange or replace or warranty a fake. The good news is most of the stores that told us that someone came in with a fake recognized it as such very quickly. What they do is their choice, but Vibram will not warranty or replace or issue a credit for fakes from dealers.

3) Vibram has been called by consumers seeking warranty advice for goods purchased from a fake site. They will not honor a fake good for warranty or exchange. Consumers must go back to their credit card companies and file a dispute (which puts added legal eyes on the criminals – this is good).

There is a really good blog post on how to spot fakes. Follow this link to lean more.