How to Prepare for Tomorrow's Weather

Cold temperatures, rain, and wind are a problematic combination.  Make sure your clothing allows you to stay safe and perform well!

 

As cross country runners, you've all experienced running in cold tempreatures, or in rain, or in the wind.  However, in North Carolina it's rare for all three to be a factor on the same day, which will be the case for the NCHSAA State Championship tomorrow.  Without proper preparation, you can lose a lot of heat in conditions like those, and that can make hypothermia a potential threat.  So here are a few tips to keep you as warm and dry as possible before, during, and after your race tomorrow.

 

The University of Pittsburgh recommends you be aware of the "Three W's" of hypothermia prevention:

  • Waterproof: Wear an outer layer that blocks or repels water.  For athletes, that means a syntheic warm-up suit or something similar.  Test it out tonight - if water absorbs into it at all, buy a can of water-repellant spray like "Scotchgard" and use it liberally.

  • Windproof: use an outer layer that blocks the wind.  Non-porous synthetic fabrics like Nylon are the best.

  • Warm When Wet: Wearing the right kind of fabric is critical!  Even if your outer layer is waterproof, your base layers will still get wet due to sweat and condensation.  Never wear cotton or denim in cold, wet conditions - they flatten and cling to the skin, helping the water conduct the heat out of your body more quickly.  Wool and synthetic fabrics like nylon, polyester, and spandex are much better.

 

Layer Your Clothing Properly (Also 3 W's): Also Important for Spectators!

  • Wicking layer goes on the inside

  • Warmth layers go in the middle

  • Waterproof/windproof layer on the outside

 

More Tips:

  • Keep your outer layer on as long as possible before your race begins.

  • Put your outer layer back on immediately after racing, even if you feel hot.  Your core temperature can drop rapidly when you stop running, since you're already wet.

  • Change out of wet clothes as soon as possible.  Even something as simple as changing into dry socks and shoes can make a big difference.

  • If you don't have a base layers to wear under your uniform, cover exposed skin with baby oil to help slow down the loss of heat.

 

Finally, remember to HYDRATE!  Athletes often feel less thirst in colder weather, but your body needs water to distribute heat.  If you become dehydrated, then hypothermia will be more likely!