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

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Speaker 1: of hurdle Moment from Hurdle Today. I am chatting all

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Speaker 1: about the tips and tricks you need to run through

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Speaker 1: the cold weather running tips and to do it justice,

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Speaker 1: I brought in reinforcements.

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Speaker 2: Her name Emma Abrahamson.

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Speaker 1: If you've never heard of Emma before, she's an absolute delight.

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Speaker 1: She's a running coach and YouTuber based out of Portland.

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Speaker 1: She also ran track at the University of Oregon. We

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Speaker 1: talk about this in today's episode, but Emma has an

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Speaker 1: unbelievable four thirty nine mile pr super casual. Anyway, we

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Speaker 1: talk about it all day, from dressing smart in the

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Speaker 1: winter too, if it's ever too cold to get out

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Speaker 1: there and run, other tips and tricks you need to

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Speaker 1: execute in a safe way to stave.

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Speaker 2: Off injury and to enjoy yourself.

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Speaker 1: Now, one thing we neglected to chat about that I

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Speaker 1: do want to bring into the fold here in this

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Speaker 1: intro is the importance of a warm up, especially in

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Speaker 1: the winter. Of course, worming up is critical all year

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Speaker 1: round to stave off injury, to get your body prepared

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Speaker 1: for the effort that lay ahead, but in the winter

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Speaker 1: when it's super cold out there, it's critical that you

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Speaker 1: are getting that blood flow of the muscles. You're preparing

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Speaker 1: your body for what's about to go down. So keep

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Speaker 1: that dynamic, keep it fluid, meaning things like squats, lunges,

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Speaker 1: knee poles, butt kicks, jumping jacks, stuff like that. And

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Speaker 1: you can do all of this stuff in only a

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Speaker 1: few minutes inside the comfort and warmth of your own

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Speaker 1: home before heading out there.

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Speaker 2: Again taking it time to warm up.

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Speaker 1: It takes a few minutes, but those few minutes can

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Speaker 1: make a world of difference when it comes to staving

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Speaker 1: off injury and keeping you on the run for longer,

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Speaker 1: not just the day of but of course in the

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Speaker 1: long term. Before we get into the swing of things today,

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Speaker 1: I do want to take a moment and thank my

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Speaker 1: drinking enough water. To stay properly hydrated, you need to

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Speaker 1: consume adequate electrolytes. And that's because they help your nerve, impulses, fire,

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Speaker 1: over to drink element dot com. That's drink lmnt slash

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Speaker 1: hurdle to get yours today. Again, that's drink lnt dot

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Speaker 1: com slash hurdle to check it out today. As always,

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Speaker 1: keep up with the show on social media. It's at

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Speaker 1: Hurdle Podcast and I'm over at Emily a body. If

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Speaker 1: you have a Hurdle moment of your own to share

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Speaker 1: or just want to say hi. I always love hearing

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Speaker 1: from you guys. My email is Emily at Hurdle dot

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Speaker 1: us and in the show notes, I would really appreciate it.

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Speaker 1: I'm doing my annual survey of listeners, getting your feedback

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Speaker 1: so that come the new year, I can make sure

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Speaker 1: that I'm giving you content that you feel like is helpful,

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Speaker 1: is useful, and you love And that's always my goal

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Speaker 1: is just to give you the stuff that you like

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Speaker 1: so that you keep.

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Speaker 2: Coming back for more.

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Speaker 1: So head on over to the show notes fill out

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Speaker 1: the listener survey.

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Speaker 2: I couldn't appreciate it enough. I think that's it. With that,

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Speaker 2: let's get to hurdling today. I am chatting with the

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Speaker 2: ever lovely Emma Abrahamson. Hey, Emma, what's up?

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Speaker 3: Hey, how's it going?

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Speaker 2: How's it going? Emma is a.

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Speaker 1: She's just kind of wonderful. I feel like you're like

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Speaker 1: me and that you're a multi hyphen it. You're a

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Speaker 1: run coach, You're a YouTuber, You've got more than sixty

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Speaker 1: eight thousand YouTube subscribers.

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Speaker 4: I know, I honestly don't even know how to describe

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Speaker 4: myself anymore. I'm like, I guess I'm what you would

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Speaker 4: consider a social media influencer, and like that has been

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Speaker 4: brought up to me like five times in the last day,

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Speaker 4: and it kind of makes me cringe saying that.

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Speaker 3: But I shouldn't cringe. You know, it's a normal thing

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Speaker 3: these days.

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Speaker 1: But I also think it's important to highlight your past

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Speaker 1: running achievements as well. Emma ran at the University of Oregon.

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Speaker 1: Do you say Oregon or do you say Oregon? Oregon?

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Speaker 2: That's what I say, But I feel like some people

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Speaker 2: say Oregon.

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Speaker 3: Yeah, I don't know why they do that.

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Speaker 2: Okay, So she ran at the University of Oregon.

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Speaker 1: She is a mile pr of four thirty nine.

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Speaker 2: I never get old, like say does that's the saying

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Speaker 2: that ever get old.

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Speaker 4: It's like nice because it's nice to have a good

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Speaker 4: mild time because then when someone asks, you can like

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Speaker 4: flex on them. But I mean, I don't, like, I

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Speaker 4: don't have it ready, you know, in my back pocket

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Speaker 4: and not like, hey, guys, guess what my mild time is.

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Speaker 3: But it is. I don't know.

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Speaker 4: It's something I'm proud of. So I'm glad I got

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Speaker 4: to break that four forty barrier.

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Speaker 2: That four forty barrier, I mean, that's just that's insane.

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Speaker 1: Anyway, needless to say, Emma knows a thing or two

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Speaker 1: about running, and so today her and I are going

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Speaker 1: to talk about cold weather running what you need to

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Speaker 1: know to safely get up get out in the winter months,

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Speaker 1: from maybe some gear recommendations to just answering some of

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Speaker 1: your most popular questions Emma, do you run a.

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Speaker 3: Lot in the cold?

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Speaker 4: I mean running at the University of Oregon, it was

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Speaker 4: cold and rainy outside every day in the winter, and

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Speaker 4: not just the winter, it was like the fall.

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Speaker 3: In the spring.

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Speaker 4: It ran one hundred and seventy six days in a

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Speaker 4: row one year.

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Speaker 2: So Jesus one hundred and seventy six days.

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Speaker 1: Okay, So wait, I think properly before we get into

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Speaker 1: all of our actionable cold weather running suggestions, I would

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Speaker 1: love it if you could just kind of briefly give

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Speaker 1: some info on yourself outside of what I've already told

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Speaker 1: the hurdlers about.

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Speaker 2: You know, what you do and what you have gone on.

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Speaker 3: Yeah.

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Speaker 4: So, as I said, I'm now like a social media influencer.

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Speaker 4: I also have a podcast called Conbos over Cold Brew,

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Speaker 4: and I kind of just chat with people that I

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Speaker 4: find inspiring my life. It's a lot based on running,

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Speaker 4: just because that's what I've been passionate about my whole life.

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Speaker 4: I was a competitive runner growing up, and I started

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Speaker 4: my YouTube channel in college and it kind of took off,

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Speaker 4: and I'm twenty four now and I've been doing it

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Speaker 4: for a couple of years. YouTube and I also have

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Speaker 4: a food Instagram too, So I also have dabbled in coaching.

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Speaker 4: I was a coach loss year at the University of

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Speaker 4: Portland and then I do some coaching on the side too. So,

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Speaker 4: like I said, there's a lot of things going on.

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Speaker 4: But yeah, it's a basic rundown.

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Speaker 1: That's the basic rundown appropriate because we're talking about cold

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Speaker 1: weather running. We're two runners talking about cold weather running. Okay,

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Speaker 1: running in the cold. You said a lot of cold, wet,

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Speaker 1: rainy days in Portland. Of course, me being here in

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Speaker 1: New York City, we get a lot of cold days

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Speaker 1: with a hint of snow as well. I think the

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Speaker 1: first question I often get when it comes to running

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Speaker 1: in the cold, is there a time when it's too

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Speaker 1: cold to run outside?

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Speaker 2: What do you think about that.

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Speaker 4: I haven't experienced a time where it's too cold to run,

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Speaker 4: but I mean, I feel like there are places, you know,

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Speaker 4: in the country and around the world where you know,

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Speaker 4: once it's dipping below ten degrees fahrenheit, that's where I

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Speaker 4: feel like it starts to get iffy, you know. I

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Speaker 4: feel like you can loup enough in the teens and

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Speaker 4: in the twenties, but once you get below ten and

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Speaker 4: if there's like wind chill that might be a little

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Speaker 4: bit too cold to run, or if it's like storming

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Speaker 4: outside too, it's kind of scary.

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Speaker 3: So what about you, what do you think?

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Speaker 2: Yeah, no, I mean I feel that.

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Speaker 1: I think that, like from a strict numeral perspective, it's

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Speaker 1: hard to designate a specific temperature where it's just too much.

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Speaker 2: It's really a preference thing.

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Speaker 1: I'm with you on that ten degree mark, which just

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Speaker 1: sounds kind of heinous when I say it out loud.

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Speaker 1: But the bottom line really when it comes to cold

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Speaker 1: weather running, and this is what a lot of the

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Speaker 1: experts will tell you, is that you just need to

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Speaker 1: be smart with how you gear up. And we'll talk

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Speaker 1: about that in just a second, but be smart in

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Speaker 1: how you gear up and use your best judgment when

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Speaker 1: it comes to getting out there and putting in an effort.

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Speaker 1: Of course, the colder it is, the like the harder

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Speaker 1: that effort might feel. And that's also something to take

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Speaker 1: into consideration when you're getting out there, in terms of

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Speaker 1: how hard you're pushing out there. So like, for instance,

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Speaker 1: your rate of perceived exertion, your RPE running in the

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Speaker 1: cold is like, wow, it feels like I am going

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Speaker 1: a ten out of ten when otherwise it would feel

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Speaker 1: like you were running a five out of five. Then

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Speaker 1: just accordingly and don't force yourself to go after like

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Speaker 1: the next great pr when you feel as though you're about.

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Speaker 2: To summit Mount Everest.

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Speaker 1: Definitely, And so I hinted at this, But dressing for

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Speaker 1: cold weather how you layer up changes when it's chilly outside.

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Speaker 1: So what advice do you have for the hurdlers about

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Speaker 1: cold weather dressing for the run.

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Speaker 4: So for me, since I had to deal with rain

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Speaker 4: and cold, it was so important for me to not

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Speaker 4: like be weighed down by my running gear because you

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Speaker 4: want to wear you want to like be warm while

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Speaker 4: you're running, but you also don't want to feel like

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Speaker 4: maybe if it starts to rain or if like the

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Speaker 4: snow starts melting on you, you don't want to feel bogged

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Speaker 4: down by your running gear.

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Speaker 3: So for me, I.

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Speaker 4: Always wore tight clothes when it was like cold outside

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Speaker 4: and cold and rainy because I found that it like

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Speaker 4: created less drag and it.

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Speaker 3: Just wasn't sopping wet you know when I finished running.

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Speaker 2: So yeah, for me, yeah, that's really smart.

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Speaker 3: Yeah, definitely going tight clothes.

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Speaker 2: Tight clothes. Okay, good tip.

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Speaker 1: Also important to keep in mind the fabrics that you're

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Speaker 1: putting on your body. They always say it in the summer,

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Speaker 1: if you wear cotton and you sweat and it gets sweat,

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Speaker 1: then it's heavy and hot on you and it's not breathable.

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Speaker 2: The same issue kind of goes for the winter.

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Speaker 1: If you're wearing a lot of cotton clothing and it

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Speaker 1: gets wet, it stays wet and it stays cold, which

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Speaker 1: can be super dangerous when it comes to, you know,

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Speaker 1: getting too cold, hypothermia and all that kind of jones.

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Speaker 1: So to Emma's point, layering super important fabrics that you're

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Speaker 1: wearing super important sweat wiking in particularly, and then we

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Speaker 1: have to touch on the importance of covering up your extremities, right.

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Speaker 4: Oh yeah, for sure those things can get freezy.

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Speaker 2: Cold cold.

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Speaker 1: So we're talking headbands, we're talking gloves, We're talking something

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Speaker 1: that's not talked about enough.

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Speaker 2: The right socks do you have?

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Speaker 4: Go to SOCKSM I usually wear like Nike dryfoot socks.

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Speaker 4: I honestly am not very picky with my socks, but

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Speaker 4: I usually I go with the crew cut socks for sure.

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Speaker 2: Love a crewcut sock.

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Speaker 1: Yeah, I'm big on Nike Drive Fit I'm also big

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Speaker 1: Bombus has like a line of athletic socks that I

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Speaker 1: like and stance socks, But I mean again, it's amazing. Like,

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Speaker 1: I know, it's not always ideal to spend ten to

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Speaker 1: fifteen dollars on like a singular pair of socks, but

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Speaker 1: when that singular pair of socks can literally change the run,

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Speaker 1: you really have to think about it as a worthy investment.

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Speaker 4: Oh yeah, finding a good pair of socks is one

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Speaker 4: hundred percent worth the price it is because having a

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Speaker 4: bad pair of socks can.

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Speaker 1: Ruin or run, oh totally, just like the wrong pair

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Speaker 1: of leggings or the wrong top or the wrong chaf

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Speaker 1: like all of these things can ruin a run.

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Speaker 2: So control the controllable.

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Speaker 1: Also, something of importance that we haven't mentioned yet is

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Speaker 1: when it's cold, it's also likely getting dark earlier in

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Speaker 1: the day, and it's probably dark when you're going out

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Speaker 1: on your run if you're a morning exerciser. So reflectivity also, yeah, definitely,

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Speaker 1: And you find like a lot of the jackets have

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Speaker 1: reflective things on them, so that's always nice. And then

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Speaker 1: something else important to highlight when it comes to cold

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Speaker 1: weather running is again, think about how long you're going

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Speaker 1: to be out there, and just because it's cold doesn't

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Speaker 1: mean that hydration isn't important.

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Speaker 2: What do you are? You a water person or you

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Speaker 2: an electrolytes person? What do you drink on the run?

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Speaker 4: M So, I am usually like a water person, but

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Speaker 4: I have found that when it gets cold, I don't

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Speaker 4: drink water. It's really bad. I just don't get as thirsty.

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Speaker 4: But it's just as important. I mean, you're still sweating

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Speaker 4: almost the same exact amount, so it's really important to

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Speaker 4: just stay hydrated and force yourself to drink the water.

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Speaker 1: Yeah, And so I think the next inevitable question that

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Speaker 1: would come in is when on a run, am I

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Speaker 1: gonna need water?

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Speaker 4: Like?

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Speaker 2: If I'm just going out for thirty minutes, do I

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Speaker 2: need water? Am I? If I'm going out for longer?

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Speaker 1: Like?

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Speaker 2: What would you typically tell an athlete?

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Speaker 4: So for me personally, like I've been running for so

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Speaker 4: long that I don't really start needing water until about

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Speaker 4: eighty minutes in. But for someone that's maybe newer to running,

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Speaker 4: I would say, if you're getting to over an hour,

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Speaker 4: that's probably when you start needing to rehydrate yourself, like

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Speaker 4: find a water fountain or maybe carry a bell or something,

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Speaker 4: because hydration can, like dehydration, can really impact your run

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Speaker 4: after a certain amount of time.

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Speaker 2: Oh one hundred percent.

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Speaker 1: Obviously everyone has a different sweat rate, and you know,

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Speaker 1: the consistency or what's in our sweat can differ as well.

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Speaker 1: I know I'm a super salty sweater, so I lean

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Speaker 1: often into electrolytes. I've talked about this brand on the

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Speaker 1: show that I'm obsessed with lately. It's called Element LMNT.

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Speaker 1: It's like super salty deliciousness that I shake up in

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Speaker 1: bottles orrange salt the best anyway. Hydration, as we've established,

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Speaker 1: super important if you're going to be out there for

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Speaker 1: you know, more than sixty minutes, is definitely something to

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Speaker 1: take into consideration. And so I think the last thing

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Speaker 1: to get really specific and granular that we haven't talked

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Speaker 1: about yet when it comes to cold weather running specific

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Speaker 1: gear favorites.

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Speaker 2: I mean, we talked about socks.

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Speaker 1: We like socks, but do you have any like pieces

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Speaker 1: that you grab time after time when it comes to

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Speaker 1: heading out in the cold, from gloves to long sleeves

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Speaker 1: to pants, tights, what you got?

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Speaker 4: I usually go with a tight Nike half sip. I

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Speaker 4: have one specifically that has a little bit of a

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Speaker 4: flea slining. I actually wore it this morning, but it's

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Speaker 4: like a pretty thin flea slining. So any any of

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Speaker 4: the Nike half SIPs is my go to, and maybe

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Speaker 4: I'll put a windbreaker over that just for a little

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Speaker 4: bit extra warmth. And then I also go for these

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Speaker 4: Nike City Ready leggings and they're just a little thicker

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Speaker 4: than like the normal kind of I don't know Nike

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Speaker 4: pro luggings that I have, and that's like my go to.

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Speaker 4: They also sit a little bit higher on my hips,

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Speaker 4: so it's kind of more of a mid rise than

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Speaker 4: a low rise. So keeps by tell me a little

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Speaker 4: bit warmer. And then I always make sure, like I

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Speaker 4: said before, wearing the crew cut socks because it covers

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Speaker 4: my ankles, so I don't I don't want my ankles

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Speaker 4: to be cold. You know, if that's the thing that's

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Speaker 4: being exposed on the body, you're gonna feel it on

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Speaker 4: the run. So I also wear a hat if it's

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Speaker 4: raining too, because I find that's a better way to

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Speaker 4: keep the rain out of my eyes and my head

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Speaker 4: a little bit warmer. If it's cold and rainy outside.

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Speaker 1: I'm definitely Team Hat. Do you have any do your

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Speaker 1: sneaker choices mix up at all? When it's raining or

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Speaker 1: it's snowing outside.

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Speaker 4: Uh, I might go for like usually I switch between

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Speaker 4: the Nike Infinity Reacts and the pegasust And if it's

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Speaker 4: kind of slippery on the ground, I would say I

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Speaker 4: would go for the Pegasus just because that has a

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Speaker 4: little bit more traction than the Infinity Reacts. But honestly,

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Speaker 4: if it's like if we're talking about weather specifically like degrees,

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Speaker 4: it doesn't really matter to me.

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Speaker 2: Yeah, I hear that on the Pegasus.

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Speaker 1: Note I'm a big fan of the Nike Pegasus shield chew,

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Speaker 1: which actually has that water repellent coating on the top

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Speaker 1: of it, and then it's actually also got some good

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Speaker 1: traction adding on the soul, which helps you kind of

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Speaker 1: make it through those wet days, through those like kind

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Speaker 1: of snowy days. I am not like a snow runner

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Speaker 1: because I just feel like I'm gonna fall in my butt,

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Speaker 1: But on the days where like maybe it's not the

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Speaker 1: day before and I'm like, okay, it's time to get

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Speaker 1: out there, I'll I'll lean into those and then I mean,

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Speaker 1: let's see.

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Speaker 2: Other picks that I have.

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Speaker 1: I love Tracksmouth has a pair of gloves called the

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Speaker 1: Inverno Gloves. I totally totally love those. And then I think,

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Speaker 1: often I'm reaching for a vest when it's super chilly out.

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Speaker 1: Lulua Lemon has a down for it all vest. It

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Speaker 1: has like at least four to six pockets. It's absolutely amazing.

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Speaker 1: I feel like I've owned mine for like three or

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Speaker 1: four years now and it still looks like I just

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Speaker 1: got it, which doesn't happen very often.

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Speaker 4: Nice, I need to invest in vests. That's something I

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Speaker 4: haven't tried running, but that sounds amazing.

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Speaker 2: Invest in a vest.

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Speaker 1: I like that for you. I like that for you. Okay,

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Speaker 1: So we talked about all the things. We talked about

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Speaker 1: temperature and if it's ever too cold to run, so

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Speaker 1: to speak. We talked about gear recommendations, hydration being super important, adjusting.

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Speaker 2: Your effort when it's Chile out there. I think we've

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Speaker 2: covered all the bases. What do you think?

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Speaker 3: I think so too. That's what I would need to know.

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Speaker 1: Do you have any extra words of wisdom to offer

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Speaker 1: the hurdlers when it comes to getting out there and

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Speaker 1: finding the motivation for those cold weather runs?

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Speaker 4: Honestly, it's nothing more than just making it a habit.

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Speaker 4: Like when I was in college, it was raining every

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Speaker 4: single day, and you know, there were some days where

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Speaker 4: I just did not want to get outside and run

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Speaker 4: in the pouring rain and in the cold. So it's

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Speaker 4: just making that daily routine. Maybe having someone else to

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Speaker 4: run with to hold you accountable. I know that was

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Speaker 4: really important for me, the team element. So try to

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Speaker 4: find a buddy that is willing to run with you

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Speaker 4: in the rain and make plans and follow through with them.

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Speaker 2: And follow through, make plans and follow through. I dig it.

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Speaker 1: Emma, thanks so much for your time today and for

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Speaker 1: talking to me about all things chili running.

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Speaker 3: Thank you for having me on of.

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Speaker 1: Course, how do the hurdlers keep up with you? How

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Speaker 1: do they stay in the loop? Give me all of

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Speaker 1: your details?

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Speaker 3: Oh gosh, there's a lot.

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Speaker 4: Well, if you want to follow me on Instagram, my

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Speaker 4: handles just Emma Abrahamson. I also have a food Instagram

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Speaker 4: one Crazed Foodie, and you can follow me on YouTube

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Speaker 4: It's just my name, Emma Abrahamson, or listen to my

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Speaker 4: podcast Combos over Cold Brew Pod.

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Speaker 2: I love that.

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Speaker 1: I was actually just looking at the one grace foody

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Speaker 1: instead before and thinking that I need to up my

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Speaker 1: breakfast game.

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Speaker 4: Yeah, honestly, it's a game changer. It gets me out

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Speaker 4: of bed in the morning.

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Speaker 2: So that in the cold brew. Thank you so much.

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Speaker 2: I am at Emily a.

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Speaker 1: Baddie and at Hurdle Podcast. Another hurdle conquered. Catch you

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Speaker 1: guys next time. Yuh