Runner's World Weather-Based Clothing Guide for Running

I have a very simple guide to figuring out what to wear when running outside. I take the current temperature in Fahrenheit and add 20 degrees to it. I wear what would feel comfortable if I was standing still at 20 degrees warmer. Usually, that works pretty well. 

Yesterday, I stumbled across a very cool guideline by Runner's World on the internet for figuring out what to wear that not only takes into consideration the temp, but the wind and rain as well. Here's the link. 

Out of curiosity, after I finished today's run, I checked to see what Runner's World would have recommended. It was about 45 degrees when I started my run, breezy and sunny. I had worn shorts, a long sleeved technical shirt, a visor and sunglasses. My hands were cold when I started and I pulled down my sleeves to cover them during the first half mile or so. Runner's World suggested that I wear what I had chosen plus a mesh vest and lightweight gloves that I could tuck in my shorts waistband if I got hot. I had considered wearing a windbreaker vest this morning and I briefly wished that I had my gloves when I started. Both would have made me more comfortable particularly during my first mile. The vest I was considering wearing would have been too hot after I got warmed up, but I also have a mesh vest that would have worked great....I just didn't think of it. 

I think I'll try to check Runner's World recommendations more often as the weather changes. It will help make my runs more comfortable. 

If I Hadn't Gone Running Today

I would have missed all this.....

Some days, I just don't feel like getting out there, but I'm always glad when I do!

Run/Walking the Jeff Galloway Way

Twenty years ago, I was an avid runner.  I was never very fast.  I typically ran 10 minute miles (which is not fast in the running world).  I discovered long-distance running and ran a marathon.  Shortly thereafter, I stopped running consistently and haven't gotten back to it for more than a few months at a time since.

Fast forward sixteen years or so to about three years ago.  I discover a new way of "running" called run/walking by reading about Jeff Galloway's method of running.  He advocates alternating between running for a relatively short period of time (30 seconds to a few minutes) and then walking for a short period of time (15 seconds to 90 seconds).   As a person's speed increases, the time spent running increases and the time spent walking decreases.  Here's an example of  Jeff Galloway's proposed walk/run intervals for a variety of speeds (see the bottom of the link).

My 60th birthday is coming up in November.  To celebrate my birthday, my husband and I will be running the Cantigny 5K.  I started training for it a couple weeks ago using Galloway's 5k training program.  Training is going great.  So far it's very easy.  I'm currently training by running 30 seconds and walking 60 seconds.  How easy is that!  Yesterday I did two miles at a 15:30 pace according to Endomondo.  Since I'm in the 15 minute pace range, I'll be shifting to a 30 second run, 45 second walk interval in accordance with Galloway's recommendations.

Jeff Galloway running is a great way to ease back into running painlessly.  His training programs are simple and have a very slow progression.  I think almost anyone interested in running could do them.  The amazing thing about his method of running is that it seems to work at all levels.  The longer the run, the more valuable the walk intervals are to maintaining speed and enhancing recovery.  I really like his approach to running.

The race is in nine more weeks.  I don't have a time goal for the race.  I just want to do it and have fun. It's a kickstart to get back into running.  I plan to keep picking races to do over the winter to keep me motivated to stay in shape.  Nothing worse than running a race unprepared and being miserable.

I see running and biking as very complimentary cross-training aerobic activities.  It's all part of a plan to be active and healthy into my 70's and 80's and possibly even beyond.  Who knows!

Using a cycling shirt for running....duh! Why didn't I think of that before?

I've been an avid cyclist and an avid runner at various times in my life. I've been an avid cyclist and an avid runner at various times in my life. Most recently, I've been doing a lot of riding and just dipping my toe into getting back into running. 

Today, I was getting ready to go for a run and was having trouble finding a clean top to wear that would work with my jog bra and be the right weight for running. I have a 20 year old cycling shirt that I still love to wear for cycling. It was the only thing that came close to suitable attire today so I put it on. The minute after I put it on, I could have kicked myself for not doing this sooner. The pockets in the back of my cycling shirt were perfect for my keys and phone....duh! It was a great shirt for running, perfect weight, great wicking, nice coverage. 

I'll be running in that shirt again! 

I think one reason why I had never thought of running in the shirt is because is was originally very expensive. I only wanted to use it for "special riding occasions". Now, it's older and faded (but still in great shape). I don't mind taking it out for a run!