Gearing up for a long run - Military Health, military health and wellness, military physical fitness - Military Times

Gearing up for a long run

Getting dressed for a winter long run is an exercise in planning that usually begins the day before.

It starts with a Friday morning mass e-mail from my group that includes start-time temperature, wind chill, possible frozen ground, bear sightings and whether my hair will freeze (it usually does).

From there, I progress to standing in the closet, surveying options for at least 15 minutes and then arranging my kit to make sure nothing gets missed in an 0-dark-30 sleep fog. Changes and substitutions will be made at the trail head when we all stand around, hopping and freezing, comparing who’s wearing what, why someone chose SmartWool over fleece, “Are those Gore-Tex shoes?” ... “Why do you have three gloves?”

We’re often out for five hours at a time and must dress strategically. Layers we shed have to be carried, and we have to plan for unexpected precipitation. No one wants frostbite, or its meaner friend, hypothermia, to come to the party. Here’s how I keep them away:

30-40 degrees

Anything above 40 degrees feels downright balmy, so start piling on for winter when temps dip toward freezing. I start with thin tights, a short-sleeve wicking base layer, an ear warmer and synthetic gloves. Add a lightweight shell or sleeves — you’ll probably end up wearing this layer around your waist once you warm up.

Gear up: Moeben arm sleeves, http://www.moeben.com, from $26.95.

20-29 degrees

Below 30 degrees, I typically add a long-sleeve wool or fleece midlayer and, depending on the weather, will top with a wind vest. I’ll swap out my glove liners for thicker fleece gloves and may break out a SmartWool beanie. A good wind vest, like this Marmot DriClime, will make all the difference in maintaining a warm core without overheating.

Gear up: SmartWool NTS Microweight crew, www.smartwool.com, $65;

Marmot DriClime vest, http://marmot.com, $80.

Below 20 degrees

This is where the real planning begins. Add to your kit fleece-lined tights — they’re more than worth the cost. If we’re going to be running a fast route, I’ll keep the wind vest, but if we’re expecting a slower pace, I’ll trade it for a heavier shell. For very cold days, I aim for at least four layers on my core: base layer T-shirt, midlayer technical crew, fleece shell and a wind vest. Thick gloves are a must, and if you’re prone to cold extremities, consider buying some single-use hand warmers. Also worth the money is an insulated hydration pack tube. Frozen water doesn’t help much when you’re thirsty. If temperatures are below 10 degrees, stay in bed. It isn’t worth it, unless you’re super hard-core.

Gear up: CamelBak thermal control kit, www.camelbak.com, $16;

Mountain Hardwear Momentum running glove, http://www.mountainhardwear.com, $35.

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Editor’s note: Military Times staffer Sara Davidson is an ultrarunner in the Washington, D.C., area.