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Speaker 1: Hey, Hardler's Emily a body here bringing you another installment

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Speaker 1: of Hurdle Moment from Hurdle, a podcast that talks to

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Speaker 1: everyone from entrepreneurs to top CEOs and athletes about how

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Speaker 1: they got through tough times hurdles of sorts by leaning

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Speaker 1: in to wellness. Today, I am bringing you the topic

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Speaker 1: that you have been begging me for in the DMS.

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Speaker 1: We're talking about cold weather running, and today I have

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Speaker 1: an expert to chat with me about the subject or

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Speaker 1: bringing in Nike Plus Run coach Jess Woods. Hey Jess, Hello,

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Speaker 1: thanks for coming to chat with me today. Of course,

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Speaker 1: I figure what's better for insight on cold weather running

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Speaker 1: than someone that does a lot of running in the cold.

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Speaker 2: Of course, regardless of weather.

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Speaker 1: Regardless of weather, would you say that you're an all

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Speaker 1: year weather, all weather runner.

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Speaker 2: I think so. I don't think we have canceled a

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Speaker 2: run club except once in the three years that we've

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Speaker 2: been holding it on Thursday mornings.

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Speaker 3: That's a bold statement. Yes.

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Speaker 1: So, like we're talking ten degrees, we're talking snow.

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Speaker 2: I will run in snow, I will run in rain,

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Speaker 2: I will run in cold. There's only one time that

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Speaker 2: I deem it not safe. Would be freezing.

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Speaker 3: Rain, freezing rain. I agree. I agree with that. Okay,

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Speaker 3: so I have justin here.

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Speaker 1: She's gonna help us get into all of your questions,

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Speaker 1: highlight all the things you need to know if you're

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Speaker 1: taking your run outside this winter. You guys know the

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Speaker 1: drill if you need us, if you have questions, comments,

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Speaker 1: concerns at hurdle podcasts, at Emily A Body Jess, where

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Speaker 1: can they find you on social media?

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Speaker 2: They can find me Jess, Lynn NYC, j E s

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Speaker 2: l y n n y C.

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Speaker 1: All right and with that, let's get to hurdling. It's

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Speaker 1: about to get cold out there, like real cold. I

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Speaker 1: looked at the forecast for the Turkey Trot I'm running tomorrow,

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Speaker 1: and I think it's a high of twenty four And

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Speaker 1: where is that. I mean, it's in Connecticut, but it's

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Speaker 1: the morning, Yes, high of twenty four.

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Speaker 2: I think it's going to be a bad one this year.

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Speaker 2: We got pretty lucky last.

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Speaker 1: Year, every the last for the last three years, I

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Speaker 1: feel like I've gone to do the Turkey Trot and

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Speaker 1: I'm like, Wow, it has not been this cold yet.

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Speaker 3: And here I am. But that's why it's important that

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Speaker 3: we're having this conversation this week.

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Speaker 1: So today, as I mentioned, we are getting into all

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Speaker 1: of the things you need to know when you're heading

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Speaker 1: out to run in the cold. So the first tip

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Speaker 1: that we have for you is make sure you're finding

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Speaker 1: the time to warm up.

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Speaker 3: Jess, why is that important?

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Speaker 2: I mean, we don't want to forget about this. We

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Speaker 2: tend to do it before speed workouts or something that

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Speaker 2: we know that's going to be especially taxing, but we

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Speaker 2: don't want to forget about it even before our easy runs,

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Speaker 2: and then especially as the weather gets colder, we want

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Speaker 2: to make sure that we're good and warmed up before

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Speaker 2: we head out, so taking the time for it, we

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Speaker 2: want to make sure we get warmed up with some

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Speaker 2: easy dynamic stretches, keep it moving before heading out, with

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Speaker 2: a little asterisk of making sure we're not too warmed

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Speaker 2: up before we head.

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Speaker 1: Outside, right because if you're too warmed up and you're

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Speaker 1: dripping sweat and you go out there and it's cold,

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Speaker 1: that is a no bueno. Also, another important keyword that

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Speaker 1: just through in there is dynamic.

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Speaker 3: And I know we've talked about stretching a.

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Speaker 1: Lot here on the podcast before, but you want those

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Speaker 1: movements before you really get moving to be fluid and

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Speaker 1: save the more still static stuff for once you're done cool.

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Speaker 1: All right, next tip for winter running, hydration still very important.

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Speaker 1: Just because you are not sweating buckets or feel like

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Speaker 1: you're sweating buckets, that doesn't mean that you don't need

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Speaker 1: to stay hydrated.

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Speaker 2: It's very important, and it also becomes more difficult, especially

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Speaker 2: here in New York City and I'm sure in other

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Speaker 2: cities when the public part start shutting off the water

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Speaker 2: fountains and you just don't have the luxury of stopping

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Speaker 2: wherever you want to quickly hydrate. So you kind of

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Speaker 2: have to make a plan in the winter and be

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Speaker 2: super conscious about it. So hydrating before you run and

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Speaker 2: then carrying a handheld with you if you know that

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Speaker 2: you're not going to be on a course where there's

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Speaker 2: water readily available, or going ahead and making a quick

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Speaker 2: pit stop at the bodega or a street vendor for

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Speaker 2: a quick head of water or gatorade or whatever your

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Speaker 2: fuel of choices while you're out for a run.

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Speaker 1: I feel like the inevitable question that will come up

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Speaker 1: is when or how far do I have to be

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Speaker 1: going to be thinking about hydration?

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Speaker 3: It does that change in the winter versus the summer.

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Speaker 2: Everybody is different. I know for me, if I'm going

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Speaker 2: out for forty five minutes or less, I can make

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Speaker 2: it through. But anything more than sixty minutes, I make

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Speaker 2: sure that I have a hydration plan.

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Speaker 3: I go sign that. I also wonder if you can

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Speaker 3: dispel this myth for me.

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Speaker 1: Is there a water fountain that always works in Central Park?

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Speaker 3: Ooh?

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Speaker 2: In Central Park? I am not sure, but I have

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Speaker 2: found one in Prospect Park, and there is definitely one

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Speaker 2: along the west Side Highway. You have to look for

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Speaker 2: that super secret sticker on it that says hold the

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Speaker 2: button down for however many seconds and it will eventually

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Speaker 2: turn on.

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Speaker 1: I'll tell you I've been living that. I've been living

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Speaker 1: in New York for eight almost nine years now. I

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Speaker 1: did not know that these water fountains existed, and now

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Speaker 1: we know.

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Speaker 3: I know, guys, this is this is val.

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Speaker 1: There's a link too. We'll try to find a link.

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Speaker 1: We'll put it in the show notes.

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Speaker 3: Yes, it'll be great. Okay.

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Speaker 1: Next tip for cold weather running, the biggest tip of

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Speaker 1: them all. Dress right now. There are a lot of

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Speaker 1: different facets to this. First of all, right, for everyone,

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Speaker 1: likely means layers. Now why are layers important when it

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Speaker 1: comes to cold weather running dressing?

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Speaker 2: Well, My rule of thumb really for any run is

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Speaker 2: to prepare for the worst so the worst doesn't happen.

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Speaker 2: And I know that if I'm warm, I can take

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Speaker 2: layers off, but if I'm cold, I can't magically put

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Speaker 2: layers on once I'm out there, So layering is super

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Speaker 2: important prepare for the worst. I like to stick with

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Speaker 2: my first layer being a tight wicking layer so that

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Speaker 2: it can wick the sweat away, because no matter how

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Speaker 2: cold it is, you will eventually start to warm up

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Speaker 2: in sweat. And then your second layer can be something

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Speaker 2: more insulating like fleece or wool. And then only whenever

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Speaker 2: it's super cold outside or windy or rain or snow,

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Speaker 2: that's when I throw on the additional third layer of

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Speaker 2: either vest or a rain jacket or snowjacket.

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Speaker 3: Yeah.

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Speaker 1: I think a lot of the questions that I seem

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Speaker 1: to get are people wondering if they should be wearing

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Speaker 1: a full on jacket or if a vest is enough,

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Speaker 1: And I think that's really a personal preference thing, especially.

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Speaker 1: I mean, third layer doesn't necessarily need to be your

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Speaker 1: thick layer. Your thicker layers could be your bottom two

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Speaker 1: and then depending on the elements, your third layer could

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Speaker 1: be something quite thin. I know, the north Face just

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Speaker 1: released a future like jacket, which is really great. Also,

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Speaker 1: I mean, on that note, you talked about having something

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Speaker 1: that's close to the body for that first layer. You

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Speaker 1: want to make sure that that layer especially is not cotton.

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Speaker 1: And why is cotton A no no, no, no, no

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Speaker 1: good good? Why is cotton? Why is cotton no good?

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Speaker 2: I mean it's it's kind of in fashion right now,

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Speaker 2: but for winter running, once cotton gets sweaty and wet,

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Speaker 2: it's going to stay wet. And that's the last thing

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Speaker 2: you want when you're out in the.

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Speaker 1: Cold, right because then you'll just get more cold. Yeah,

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Speaker 1: and that is not good. Also, a really helpful tool

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Speaker 1: that we found the Runner's World, will call the Calculator.

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Speaker 3: You can head on over to runners World.

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Speaker 1: They have a what to wear calculator of sorts where

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Speaker 1: you can put in things like.

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Speaker 2: Your gender, the temperature, the wind, whether it's raining, snowing,

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Speaker 2: whatever it is, and it's going to spit out a

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Speaker 2: suggested menu of what to wear for your run.

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Speaker 1: And I'll link that in the show notes as well,

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Speaker 1: so you guys can check it out, so that can

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Speaker 1: be super helpful. Also, it's really really important to make

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Speaker 1: sure that you have your extremities covered because when it's cold,

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Speaker 1: there's going to be a reduced blood flow to your ears,

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Speaker 1: to your fingers, things like that, your toes as well,

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Speaker 1: So socks are important. So yeah, socks, gloves, mittens, hats,

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Speaker 1: all the things super important to keep you comfortable and

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Speaker 1: keep you moving.

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Speaker 2: Yeah. I have one piece that I like to always

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Speaker 2: have on me because it's versatile, and I mean it's

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Speaker 2: just a plain buff and that can be used around

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Speaker 2: your neck. You can then put it around your ears

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Speaker 2: if your ears get cold. I wear it around my

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Speaker 2: wrist as a snotrag. It's super versatile, whether it's a

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Speaker 2: buff or you just cut a sleeve off of an

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Speaker 2: old T shirt or something.

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Speaker 1: Yeah, and I mean a buff around your neck is

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Speaker 1: also great for cold weather because when you're breathing into that,

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Speaker 1: you're having an opportunity to take that cold there and

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Speaker 1: warm it up a little bit and then bring that

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Speaker 1: cold air into your lungs. So a lot of the

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Speaker 1: time when you're running outdoors in the cold weather, you'll

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Speaker 1: feel that ache in your lungs. They'll burn a little bit.

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Speaker 1: It'll hurt a little bit. Of course, with time actually

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Speaker 1: that feeling will lessen. But to make it less from

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Speaker 1: the get go work on taking in warmer air, more

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Speaker 1: humid air, which will happen if you're breathing into a

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Speaker 1: buff or a scarf of some kind. I feel like

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Speaker 1: it's important here maybe to shout out a few of

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Speaker 1: our go to items that we wear when we run

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Speaker 1: outside in the cold. For me, I am a huge,

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Speaker 1: huge fan of the Lululemon down for at all this.

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Speaker 1: It has a ton of pockets and there's just no

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Speaker 1: such thing as enough pockets when you're out there on

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Speaker 1: the run. Also a big fan of their flurry up

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Speaker 1: super high rise tights. I personally also lean into like

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Speaker 1: very simple things. It doesn't matter what brand it is again,

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Speaker 1: but like I'm big on a running headband, and if

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Speaker 1: I still want to wear something like a baseball cap,

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Speaker 1: I'll put on the running headband and then I'll put

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Speaker 1: on the cap over that.

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Speaker 3: What are your go tos?

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Speaker 2: It should be no surprise that one of my go

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Speaker 2: tos is the Nike Shield shoe collection. So it's not

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Speaker 2: weather proof, but it's weather resistant and they've done a

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Speaker 2: great job at making shoes that repel precipitation and also

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Speaker 2: keep you warm without your feet overheating.

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Speaker 3: Any other picks for the cold weather.

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Speaker 2: Another pick because I also cycle outdoors in the cold

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Speaker 2: and I have found that sometimes some cold weather cycling

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Speaker 2: gear can also transition to running. And Rafa makes a

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Speaker 2: really nice Merino liner glove that you can use for

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Speaker 2: layering underneath whatever your winter running glove is.

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Speaker 3: I dig it, all right.

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Speaker 1: And the last thing to highlight when it comes to

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Speaker 1: what you're wearing is also think reflective. You guys, know,

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Speaker 1: it's darker in the morning, it's darker after work and earlier,

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Speaker 1: So that means that when you're out there, think reflective,

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Speaker 1: think lighter colors. If you live in a suburban areas,

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Speaker 1: something like a headlamp can be really useful, as well

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Speaker 1: as certain little accessories like wrist reflectors or lights that

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Speaker 1: you can wear around your ankle or whatever.

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Speaker 3: You know, it might not.

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Speaker 1: Be the coolest looking thing, but it's so much more

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Speaker 1: important for you to be safe when you're out there

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Speaker 1: and it's super dark.

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Speaker 2: Yeah, it is dark most of the time in the winter,

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Speaker 2: and I know that we're a little biased living in

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Speaker 2: New York City, but if you're running around a neighborhood,

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Speaker 2: it gets very very dark. So function over fashion, I

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Speaker 2: would say running in the winter, running at night in

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Speaker 2: the dark, invest in a headlamp, a waste lamp, something

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Speaker 2: so you can be seen.

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Speaker 1: Our next tip is maybe reframe the way you're thinking

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Speaker 1: of your run in the winter. Now, what do I

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Speaker 1: mean by that, Coach Woods, I like.

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Speaker 2: To tell people to transition away from being obsessed with

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Speaker 2: mileage and specific paces and transitioning more into timed runs

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Speaker 2: and running by perceived effort. You might not even be

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Speaker 2: able to make it to a track in the winter

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Speaker 2: once it starts snowing, So running by time and running

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Speaker 2: by perceived effort, and kind of moving away from hitting

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Speaker 2: a certain pace on your watch, because once it becomes

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Speaker 2: so cold or windy or snowy, we got to put

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Speaker 2: a pace aside and focus more on perceived effort.

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Speaker 3: I dig that.

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Speaker 1: Also, something really helpful in the winter when it comes

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Speaker 1: to your strategy for running is doing what Jess likes

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Speaker 1: to call an occasional form check. Talk to me about

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Speaker 1: the form check and why it's important.

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Speaker 2: I know for me, whenever it gets super cold, I

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Speaker 2: start to not pick up my knees as much. I

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Speaker 2: get a little lazy, I'm tight, my shoulders are scrunched,

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Speaker 2: and so I like to do quick and consistent check

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Speaker 2: ins with my form or my shoulders relaxed. Am I

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Speaker 2: picking up my knees. Am I turning my legs over?

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Speaker 2: Am I running kind of slow and lazy. So just

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Speaker 2: doing those self check ins, quick and consistent ones throughout

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Speaker 2: the run are also super important.

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Speaker 1: Let it be known that I instantly sat up straighter

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Speaker 1: when just talked about checking her run form. Okay, And

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Speaker 1: the last tip for running in the cold weather, no

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Speaker 1: one to take it inside.

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Speaker 3: I'll be honest.

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Speaker 1: We're recording this in the basement of a mile high run club,

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Speaker 1: a treadmill studio here in New York, which probably gets

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Speaker 1: a lot of play during the colder months.

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Speaker 2: Yeah, definitely. It doesn't matter what the ability level is

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Speaker 2: or what you're training for. It can be used as

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Speaker 2: a tool in the wintertime. I talked about running by

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Speaker 2: perceived effort outside, but if you want to hit a

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Speaker 2: certain workout, take the run inside. No shame running on

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Speaker 2: a treadmill. Use it as a tool. No, when it

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Speaker 2: is best and safest to take the run indoors and

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Speaker 2: use the treadmill to your advantage. Hit the paces that

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Speaker 2: you want to be hitting, Hit all the inclines that

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Speaker 2: you want to be hitting that you might not be

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Speaker 2: able to get to outdoors. So yeah, use it as

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Speaker 2: a tool.

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Speaker 1: Yeah. I mean, if you're heading out there and you're

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Speaker 1: feeling like your run is literally a punishment, then that's

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Speaker 1: probably a good indicator. Like it hurts the wind, hurts

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Speaker 1: your face, it's too cold, your tears are freezing. Like

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Speaker 1: these are good signs that you need to not be

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Speaker 1: out there. So just really listen to your body, trust

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Speaker 1: your gut, and maybe the winter is your opportunity. And

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Speaker 1: you guys know that I'm a fan of the treadmill,

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Speaker 1: but maybe this is your opportunity to get to like

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Speaker 1: the treadmill a little bit better. You don't need to

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Speaker 1: just hop in a treadmill and run at the same

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Speaker 1: pace for an hour. You can get up there and

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Speaker 1: try different types of workouts. You can play with the incline,

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Speaker 1: you can do intervals. So maybe this is your opportunity

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Speaker 1: instead of a punishment, to take the run inside and

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Speaker 1: try something new.

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Speaker 3: Angy to add coach woods.

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Speaker 2: I think that is a very good start.

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Speaker 1: Yeah, all right, It's a good start. As always, you

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Speaker 1: all know the drill. If you have a hurdle moment

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Speaker 1: of your own to share, you just want to say hi,

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Speaker 1: you can reach out to me at Emily at hurdle

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Speaker 1: dot us, connect with the podcast on Instagram and Twitter

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Speaker 1: at Hurdle Podcast Jess Again, where can they find you

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Speaker 1: on social?

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Speaker 3: Where can they keep up with you?

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Speaker 2: They can keep up with me on Instagram at j

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Speaker 2: E s l y n N y C or check

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Speaker 2: me out coach jesswith onees dot com.

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Speaker 1: Awesome, I am at Emily a body. Be safe out there, guys,

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Speaker 1: Another hurdle conquered. Catch you guys next time.