Dom's list

Dom is under the impression that some of you might be running this winter. Even more implausibly he thinks that you might be actually running outside in the cold. Naturally he is concerned that you don't know how to dress yourselves. So for those of you who have been waiting to start running because you were unsure of the dress code... Dom has the following suggestions.


1. Dress in layers.
Dressing in layers will allow you to peel off or add layers as the temperature, wind,
and other conditions change.

2. Choose a highly-breathable base layer.
This is the layer of material that you wear closest to your skin. It should be made of a high-
tech polyester that "wicks" sweat away from your body. (cool max, dri-fit or polypro)
Wicking material will wick sweat away and decrease the chances of a severe chilling effect
if the temperature turns cooler and windier, or if you slow down or have to walk.

3. Wear a looser, second layer of breathable material.
The second layer adds extra insulation between your base layer and your outer layer.
Vents and zippers gives you maximum comfort in a wide range of temperatures. (pit zips)

4. Wear an outer layer of breathable, wind-resistant, water-resistant material.
Vents and zippers gives you maximum comfort in a wide range of temperatures.

5. Wear a breathable hat that can be pulled over your ears.
During cold weather, you lose up to 50 percent of your body heat through your head.
A breathable hat will decrease the amount of body heat lost.

6. Protect your ears and hands.
Mittens keep hands warmer than gloves.
Earmuffs and a hat that can be pulled over your ears are great tools to keep your ears
warm.

7. Wear Sunglasses ( esp. at night)
Sunglasses will provide protection against snow glare and wind.

8. Wear reflective gear.
Reflective gear will help you be seen by other pedestrians and motorists.
This is extremely important if you run at dawn or dusk.

9. wear running shoes with good outsoles/treads.
Winter roads are often slippery. Good outsoles will help you avoid slips and falls.

Good luck this winter with your training. Keep meeting as a group for a safe and fun run!

Dominic

Apparently colors are still up to you.