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Now we are beginning to experience cold weather. I would like to share with you some thoughts on clothing and handling cool and damp weather. We can adapt to just about anything Mother Nature throws at us, if we are prepared. I have a photo in the Running Spot that my wife took of me after I returned from a 1:45 jaunt. It was the day of the Freezer Bowl when the Bengals played the Chargers. The ambient temperature was about minus 25 and the wind chill factor was minus 64. Actually I survived quite comfortably considering the circumstances.
Although you may consider skipping walks or runs when the weather is less pleasant, there is no compelling reason to stay inside as long as you dress properly. This requires a bit more effort when selecting suitable clothing, but you have more control over your environment when it becomes cold than during the summer. At that time, you can strip down just so far, and then it is still hot and humid.
Man, in the sense of a species, is tropical by nature. When we are at rest, if we have little or no clothing on, a temperature of 85-90 degrees Fahrenheit with a 40-60% relative humidity is just about right. That is comfort. However, if you remain in the Tri-state area during the next few months, you are not likely to experience those conditions outside. When you are uncomfortable, it is because of too much or too little heat. The primary function of clothing is to control evaporative, conductive and convective heat transfer. A great deal of heat transfer takes place through moisture. Clothing does not make you more comfortable; it prevents you from becoming uncomfortable. So, how do you appropriately outfit yourself?
At Bob Roncker’s Running Spot and the New Balance concept stores the feeling is that, “It's never bad weather; you are just not dressed properly for the weather.” If you anticipate any dampness from perspiration, you should wear clothing that does not retain moisture. The shirt that you received for the training program works very well. That should be next to your skin.
Cotton is not the recommended material. Cotton adores water. It is hydrophilic (water loving). You use a cotton towel after bathing because you wish to absorb the excess dampness from your skin’s surface. Similarly, if you are wearing a cotton shirt or glove, it soaks up and presses any perspiration against your skin. Wet skin may lose body heat through conduction up to 23 times faster than dry skin.
Garments made of Coolmax, DriFit, DriLete, and other hydrophobic (another big word meaning water hating) materials effectively move moisture away from your skin. Dry skin more efficiently utilizes the heat that you generate by your exercise. If you expect to sweat, wear a water hating material next to your torso or extremities. Your walks and runs will be more enjoyable.
The same applies to our socks. Cotton socks soak up moisture and become a damp rag, within your shoe. This may create an environment that is less comfortable or more apt to blister. The Feetures socks that you received as part of the program are wonderful.
During colder weather you have your own comfort zone. Comfort, the lack of discomfort, depends upon the environment, the level of activity, the clothing system, your physical condition, and your perception of what is comfortable and what is uncomfortable. This helps dictates how much you wish to wear at different times. We can assist you with our variety of stylish and functional clothing that allows you to be comfortable in any situation. . So, how do you appropriately outfit yourself?
Layering is the key
Seek the balance that sufficiently keeps the elements out while providing both adequate warmth and allowing your moisture buildup to escape due to the breathability of the garments.
Remember that if you step outside the door and are perfectly warm and comfortable, you probably are overdressed. Turn around and go back in, and remove some clothing. The act of running is similar to standing motionless in a temperature that is 20-30 degrees warmer. Walking, since it is not as strenuous, allows for a smaller temperature difference.
As the temperature rises or your activity level increases, you can take off layers; add layers as you get colder or the temperature drops. Taking off your hat or gloves is a quick way to vent. We lose as much as 70% of our body heat through our extremities.
How does heat transfer?
1. Conduction - transfer caused by direct contact.
2. Convection - transfer caused by the movement of air.
3. Evaporation - transfer caused by perspiration turning to vapor.
4. Radiation - transfer from the rays of the sun.
5. Respiration - transfer from your breathing.
Considerations for garments
* Water protection - a garment’s ability to prevent water entry.
* Breathability - a garment’s ability to allow heat and moisture to pass through.
* Wind Protection - a garment’s ability to prevent wind entry.
* Warmth Retention/Insulation - a garment’s ability to trap a layer of warm air between you and the cold.
* Moisture Management - a garment’s ability to pull moisture away from the skin and push it through the fabric’s surface for evaporation.
Base Layer
Layer One: Bodywear next to the skin should be hydrophobic. This layer gives you elemental winter protection. Vapor has the tendency to go from a warm humid environment to a cooler less humid one. A good base layer helps transport vapor and moisture away from your skin. It enables you to more effectively utilize the heat that your body produces and reduces or prevents chill from heat lost through conduction. This layer may be in bras, brief, socks, shorts, or tops and pants. Do not use cotton. If you are wearing a cotton shirt or glove, it soaks up and presses any perspiration against your skin. If you expect to sweat, wear a water hating material next to your torso or extremities. Your activity will be more enjoyable.
Mid Layer
Layer Two: This is your insulating layer. It may be a separate piece or a second base layer item. Use this when weather conditions become more severe. This layer continues to move moisture to the outer layer, but it also traps warm air. Moisture moving and heat retention are priorities. Shirts, pants, and tights commonly make up this layer.
Outer Layer
Layer Three: This protects you from wind, rain, and snow and completes moisture transfer by releasing perspiration into the atmosphere. Conditions that affect your choice of clothing are your intended activity, your physical condition, and the external environment. Again, you have your own comfort zone. Going out for a short, easy stroll differs from a vigorous workout that dramatically elevates your heart rate. During one hour of vigorous walking or running, you may perspire a pint or more of water.
Accessory Layer
Layer Four: In conjunction with the other layers this layer protects specific body parts by transferring moisture and retaining heat. Gloves, Mittens, HeadGators, Hats, Caps, and Headbands are used.
Marianne Pusz, our clothing buyer, has done an excellent job securing for the stores the finest clothing items available. We are happy to help you with your cooler weather needs. Our sport is meant to be enjoyable. There is no reason why we cannot be comfortable year round.
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