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RFYL Weekly: A runner’s guide to layering

Marathon team 2022

On Saturday, December 3, the team will meet at the NYRR Run Center at 9:30 am. Lockers, bathrooms, and changing rooms are free at the Run Center – please take full advantage of their services and lock up your belongings before heading out to the park for a run. Public transportation info: You can take the 1, 2, or 3 train to 59th Street and Columbus Circle or the # A or C train to Columbus Circle and then walk over two blocks to West 57th Street and 8th Avenue.

Running tips: A Runner’s Guide to Layering

Below are a few tips on layering to stay warm in 10-degree increments during the winter season:

40 to 50 degrees: Lightweight capris or shorts with a long-sleeve shirt layered over a t-shirt or tank. Once you warm up, you may want to remove the long-sleeve top. Wear light gloves and an ear band if your extremities run cold.

30 to 40 degrees: Lightweight running pants or capris with a long sleeve shirt or light jacket layered over a t-shirt. Light gloves and a headband or hat protect sensitive extremities.

20 to 30 degrees: Lightweight or windproof/thermal running pants, depending on the wind-chill. On top, wear a light long-sleeve base layer paired with a windbreaker. Gloves or mittens and a hat are essential, and thermal socks may be needed to keep toes warm.

10 to 20 degrees: Thermal/windproof pants will keep your legs warm, paired with a thermal base layer and winter running jacket on top. Add a buff or face mask. Consider investing in a waterproof trail shoe or winter running shoe for more warmth. Switch from gloves to mittens, especially if you have Raynaud’s disease or other reasons for cold extremities.

0 to 10 degrees: Wear thermal/windproof pants, with an additional base layer tight added below if needed. Depending on the weight of your running jacket, you may need to add another layer underneath or a winter running vest over your jacket. Switch out a lightweight buff for a thermal buff or a warmer face mask. If your hands run cold, add hand warmers to your mittens.

Below 0 degrees: Add a thermal layer below your thermal pants and a warm vest over your jacket. Add a second buff (either on your neck or wrapped around your arm) to switch out when the first one gets frosty. Use hand warmers, and minimize any exposed skin.

Excerpted from NBC News

Coach Andre’s tip:

As a team coach and experienced long-distance runner, nothing beats the cold more than having a team to run with. Whether running short or long distances, a conversation with a teammate can go a long way. Running in the cold weather with a teammate also helps with motivation, especially on those mornings when you find it tough to get out of bed.

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