Walking in a Winter Wonderland: How to gear up for cold weather walking (pt. 2)

(This is a continuation of a prior post that talked about winter walking gear from the waist down. This one focuses on the area from the waist UP, as well as accessories.)

I had the pleasure of attending a “Winter Walking” seminar hosted by Marathon Sports at their Cambridge location. This seminar was free and open to the public. I’m writing this in order to share the information I learned and to spread the love for local businesses – especially the running stores that keep us all on our feet. No compensation was requested or offered in exchange for this post, although I did use the 20% off discount they provided that night to those of us in attendance. Links to Amazon are provided only because Marathon’s online shop doesn’t carry all of the gear available in their store. Use these links as illustrative – and if you can buy from your local running shop, that’s the way to go.

If you break down the basics of walking as a sport – or just as general exercise – into the top-most categories, it really looks a lot like this:

Four key components of walking success: nutrition, hydration, gear, and motivation

This post is going to focus specifically on GEAR for winter walking from the waist UP, as well as accessories. Part 1 focuses on gear from the waist DOWN. As I pointed out in Part 1, to learn more about what to do for gear in warmer times, check out the posts I wrote about gear for walking marathons (from my first marathon) or about how I geared up for my second walking marathon.

 

Fundamentals for walking/running in ANY season:

  • Wear synthetic, wicking fabrics and DON’T WEAR COTTON
  • Focus on FIT and FUNCTIONALITY
  • Live in LAYERS
  • Be VISIBLE

Moving from the waist on up…

Tops: Layer, layer, layer. Start with a base layer made from a synthetic, wicking material (such as Nike DRI-FIT or the awesome Craft base layer that I bought); tighter, more form-fitting shirts will tend to keep you warmer, but not everyone likes that style. Feel can also be somewhat important; my Craft shirt is incredibly soft–and that makes me far less likely to freak out about its body-hugging style.

Craft Active Crewneck

Craft Active Crewneck

Mid-layers, such as 1/4 or 1/2-zip shirts should also be made from synthetic, wicking material, and the zip allows you to ventilate somewhat if you start to find your layers too warm. The Saucony mid-layer that I bought is very comfortable, although in that 5ºF walk I referenced in Part 1 of this series, I was still somewhat chilly. Then again, let’s think about just how cold 5ºF is, and perhaps it makes sense. The Saucony top has those thumb holes that I adore, since they allow me to keep my wrists warmer while I’m walking, creating a better seal with my gloves or mittens. It also came with a rechargeable USB light (no batteries needed!), which my neighbor and I took for a spin on that rather cold morning.

While it may seem tempting to buy just a single heavy layer, such as a sweatshirt or thick fleece, these super-warm items don’t provide you with versatility and flexibility–features critical to success at all-year-round walking. The base and mid-layers allow you to take off or add on as you go, to help you regulate your temperature more easily.

Bras: Again – synthetic, wicking materials are key. The folks at Marathon recommended bras from Moving Comfort, a company they described as having many options and being well-regarded. They also noted that “your bra should never see a birthday”. (I chuckle as I write this, because I have sport bras that have seen more birthdays than my kids. Yeah, I need to buy new ones. Clearly.)

Moving Comfort Jubralee bra

Moving Comfort Jubralee bra

I tried on several styles, including the highly recommended Jubralee, but the size selection at Marathon didn’t work for my awkward frame. That’s not any reflection of Moving Comfort’s product or Marathon’s selection; finding comfortable bras (whether for exercise or more formal purposes) is always very difficult for me. Still, it was easy to see that these were jogbras at a quality level I hadn’t seen; the good old shelf-bra was visible, but many of these higher-end bras have velcro-adjustable straps and adjustable fasteners for the bust line; some even have underwire (if you’re into that sort of thing). No matter how you go, just make sure it’s wicking, to reduce chafing and keep your temperature better managed.

Jackets: These go in lockstep with your layers. Marathon’s team emphasized the use of products with DWR (Durable Water Repellent), because the water really does flow right off them. Granted, if you stand in a monsoon at a soccer game (which I have done), eventually some of the rain will penetrate the jacket. However, if you’re on the move, such as a walk, that’s not as much of a problem. Aim for jackets that will work well with your base and/or mid-layer, and consider potentially important features, such as: water repellency, reflective striping, and thumb-holes. I went with the Saucony Nomad Jacket, which hits on the latter two of those three features; it’s also slightly less form-fitting than the New Balance Windblocker jacket I also considered, giving me more room for layering.

Saucony Nomad Jacket

Saucony Nomad Jacket

Since I already have a great rain jacket, my purchase was more about cold weather management. Going back again to that 5ºF walk, I didn’t find that the base layer, mid-layer, and jacket were quite sufficient to keep my core as warm as it needed to be–but if I had added one more layer or bulked up to a warmer mid-layer, I think I would have found the arctic temperature more palatable.

Accessories: Technology has evolved aplenty to help keep you warm and visible while out on a walk, no matter what time of day or night. Touch-screen reactive gloves, like The North Face Etip gloves, enable you to fiddle with your smartphone without having to expose more skin in cold weather, and some hats, such as the clever one from TrailHeads that I bought (above), cover your head with a warm, comfy fleecy beanie while still allowing an outlet for a ponytail. My head was toasty warm on my chilly walk, thanks to that TrailHeads hat!

TrailHeads Goodbye Girl Ponytail Hat

TrailHeads Goodbye Girl Ponytail Hat

In the darker parts of the day, keep yourself visible to cars by wearing knuckle straps, vests, singlets, and/or attachable lights (such as one that came with my Saucony mid-layer or the Nathan Hyper-Brite Strobe light that DH bought me for Christmas). Given the shorter daylight hours and potentially snow or ice-covered walkways and sidewalks, winter walking often requires sharing the road with cars. It’s your responsibility to be visible, and even a small strobe can make a big difference.

 

Where to buy gear and accessories…

Depending upon your tolerance for returns, you can buy much of this gear wherever you find items that fit that ideal of synthetic, wicking, and NON-COTTON materials. That said, your local running store, like Marathon Sports, typically has a good selection of items that fit the bill appropriately, and that would ALWAYS be my first recommendation. Mass market sporting goods stores and discount department stores can offer less expensive gear – but the materials may not be of the right quality or fiber, literally. Of course, you can buy online…assuming, again, that you don’t mind the inconvenience of returns if an item doesn’t fit as intended.

(Next up: a separate post about how to save money on gear…!) 

 

If you have other tips or gear that you want to share with others, please feel free to comment. The community of those who want to be or stay active is large and supportive. Now get out there and get walking!

Walking in a Winter Wonderland: How to gear up for cold weather walking (pt. 1)

I had the pleasure of attending a “Winter Walking” seminar hosted by Marathon Sports at their Cambridge location. This seminar was free and open to the public. I’m writing this in order to share the information I learned and to spread the love for local businesses – especially the running stores that keep us all on our feet. No compensation was requested or offered in exchange for this post, although I did use the 20% off discount they provided that night to those of us in attendance. Links to Amazon and other websites are provided only because Marathon’s online shop doesn’t carry all of the gear available in their store. Use these links as illustrative – and if you can buy from your local running shop, that’s my recommended way to go.

If you break down the basics of walking as a sport–or just as general exercise–it really looks a lot like this:

Four key components of walking success: nutrition, hydration, gear, and motivation

Success in walking for distance and health depends greatly on eating properly, staying hydrated, being motivated, and using the right gear. Each person’s physique is different, and physical needs vary–especially when it comes to temperature regulation, so understanding your own body and needs is critical for getting the most out of every walk. While a mosey around the neighborhood may not require much advance planning or forethought, going for distances (like the 7-9mi training walks that I prefer, or the 26.2mi that I walk every September for The Jimmy Fund) really requires preparation and training.

This series of posts is going to focus specifically on winter walking gear from the waist DOWN. Part two focuses on gear from the waist UP, as well as accessories. To learn more about what to do for gear in warmer times, check out the posts I wrote about gear for walking marathons (from my first marathon) or about how I geared up for my second walking marathon. The third post in this series is about how to save money on this kind of gear.

 

Fundamentals for walking/running in ANY season:

  • Wear synthetic, wicking fabrics and DON’T WEAR COTTON
  • Focus on FIT and FUNCTIONALITY
  • Live in LAYERS
  • Be VISIBLE

Moving from toes to waistline…

Shoes: It’s vital to have good-fitting shoes. I love running stores like Marathon Sports because they analyze your gait (how you walk) in order to help find the right shoe for you. Many, if not all, of their store staff are runners, and they understand the importance of a well-fitting shoe. The shoes I’m currently sporting are the Brooks Addiction 11 (in Men’s EEEE, to handle my ridiculously wide feet). Before Marathon fitted me for Brooks shoes, I was only looking at women’s shoes, none of which were wide enough (and I got the injuries to prove that). So – really – think FIT, not fashion.

RunWarm ShoeGlove

RunWarm ShoeGlove

In wintertime, cold and moisture can get into the shoe through the ventilation built into the top of most running shoes. You can solve this transient problem by buying shoes with GORE-TEX uppers, but the recommendation from the folks at Marathon was do something more versatile: layer with your feet. Instead of having different sneakers for different seasons, they recommended that you get a shoe that works for you and then apply a ShoeGlove in order to keep out the wind and rain. I tried these out on a walk in 5ºF (+ wind!) and I have to say: these suckers work miracles. Consider also the use of another shoe add-on, like Yaktrax, to give you extra traction when there is ice or snow out on the path.

Since these items can be added or removed at any point, they give you a more versatile solution than buying multiple pairs of shoes. Pair your shoes with socks made of synthetic, wicking material or merino wool; these pull moisture away from your feet. The ones I’ve used for several years are made by REI, and it took several failed attempts with other brands before I settled on the ones I use now. Moisture can help create blisters, so you want to keep your feet as dry as possible.  (This is also why I change socks at least twice–often three times–during the span of a single walking marathon.)

Pants: Tight-fitting leggings or tights, preferably with an ankle grip, can help keep out the wind and moisture, and some come with wind-blocking panels or fleece linings built in. Synthetic materials also wick away moisture, helping to keep you drier. After the seminar, I picked up a pair of Craft Tights that were much like the Sugoi ones they showed us; they have a thin fleece lining for warmth and reflective dots for visibility. As I discovered with the Nike pair I tried on and quickly ruled out, fit is very important–and not all sizes fit the same. Try items on to make sure they work for you and your body shape. Looser pants, such as the Saucony Nomad pant, can also be more comfortable in some ways, but the heat-trapping effect won’t be the same as with tights that seal out air at your ankles.

Craft PR Brilliant Thermal Tights

Craft PR Brilliant Thermal Tights

I will say that the very same 5ºF walk found the Craft tights to be not quite enough to keep me from feeling somewhat chilled, but adding a layer over top of them will probably help the next time I go walking in such a ridiculously low temperature. Layering does negate the positive impact of the visibility marking on the tights, but I wear a small light when I walk in the dark–so this shouldn’t be a showstopper for me.

Underwear: Wicking underwear is fantastic stuff, and I use ones that I bought from REI. This past Christmas, I bought DH more of the Under Armour boxer briefs that he likes, and he wears those while going on runs in the colder months. Male or female, there’s a wicking underwear out there for you. Use it. DUMP THE COTTON!

 

Where to buy gear…

Depending upon your tolerance for returns, you can buy much of this gear wherever you find items that fit that ideal of synthetic, wicking, and NON-COTTON materials. That said, your local running store, like Marathon Sports, typically has a good selection of items that fit the bill appropriately, and that would ALWAYS be my first recommendation. Mass market sporting goods stores and discount department stores can offer less expensive gear – but the materials may not be of the right quality or fiber, literally. Of course, you can buy online…assuming, again, that you don’t mind the inconvenience of returns if an item doesn’t fit as intended.

For shoes, in particular, I strongly recommend going to a running store to get properly fitted. It doesn’t matter that you’re walking; the shoes are the same – just used at a slower speed! Ill-fitting shoes can lead to injury, so get yourself set up properly by making sure your sneakers are right for you.

(Continued in Part 2–tops, jackets, and accessories, as well as a separate post about how to save money on gear…!) 

 

If you have other tips or gear that you want to share with others, please feel free to comment. The community of those who want to be or stay active is large and supportive. Now get out there and get walking!

Weight Loss & Travel: How I Stayed on Track, Even at BlogHer!

Me, with my Happy Meal dinner at the BlogHer closing party

I’m lovin’ it: in moderation!

BlogHer’14 was the third of four conferences on my calendar for this year – all out-of-town jaunts that had the potential to put my weight loss goals in jeopardy. For each conference, I set a very simple goal: net neutral. What that means is that I wanted to come home and have my weekly weigh-in be no worse than where I was at the prior weigh-in. I weigh myself weekly, first thing in the morning every Sunday, and I track my progress in MyFitnessPal, so I have a way to see how I’m doing week over week. Little things, like the usual monthly hormonal fluctuations, have played havoc here and there; but, for the most part, I’ve been moving in the right direction.

Conferences can screw with all of that.

First off, my regular schedule is completely disrupted. I’m not sleeping nearly as well, and my usual level of activity often turns into the sloth-like drudging from salon to ballroom and elevator to hotel room.

Second, the food is often far saltier and fattier than what I cook at home, and the quantity is so large that it’s hard to track calories. There’s food everywhere and snacks tend to be abundant, so it’s tricky trying not to eat all day long.

For the first two conferences I attended this year, I either lost weight or came back net neutral. When I came home from BlogHer’14, I had actually lost weight. It seems improbable – or maybe even impossible – but it definitely happened. It’s not HUGE weight loss, but that’s not the point. In general, weight loss of 1-2 lbs per week is safest, and I kept pace with that.

Want to know how I managed to do it? It’s a simple formula:

How to Lose Weight While Traveling

Really, all you have to do is EatDrink, and Move. Seem a bit crazy? Here’s how it works:

Eat:

Travel presents some seriously bad food options. You eat when you can, and the choices aren’t always the healthiest things out there. That doesn’t mean you should only ever eat salads – but don’t mainline bacon cheeseburgers and chili-cheese fries, either. Balance out your protein and carbs and try to eat at least one healthy meal per day. Most importantly, listen to your body: if you feel sick, like you’ve eaten too much, PUT DOWN THE FOOD AND BACK AWAY SLOWLY. I know, I know, sometimes it’s just so good that you don’t want to leave anything behind. But really, if you find yourself consistently feeling ill from the amount of food you ate, you’re probably overdoing it. I still sampled local delicacies while in San Jose – such as the Kouign Amann at Philz Coffee (DIVINE PASTRY OF THE GODS) – but I didn’t have one every day and at every meal. Pacing and moderation really saved me from feeling like I was going overboard.

My breakfast at Philz: coffee and pastry

The ultimate Philz breakfast: an XL iced coffee + a chocolate Kouign Amann

 

Drink:

One of the funny things about BlogHer’14 was the distinct scarcity of water. Having IBS, I don’t drink a ton of alcohol or caffeine – dehydration can trigger illness and caffeine is definitely one of my triggers – so I rely heavily on water as my go-to drink. If you’re hydrated, you tend to overeat less; I’ve seen this during my regular day, too, that I may feel hungry when in fact I’m just thirsty. That’s not to say that I didn’t have any alcohol; I had several glasses of tasty eppa Sangria at various parties, as well as a mimosa at the opening night Expo party that had only a passing flirtation with orange juice. At one point, I had a water bottle stashed in my conference tote and just walked around with it, so even if I never found a water cooler, I had a way to keep myself covered. Whenever water was offered, I took some; and when it was only for sale, I bought a bottle and drank it right down.

Move:

Knowing that my conference days would be jam-packed with meetings, where the majority of my exercise would be going from floor to floor on escalators and elevators, I had to find some way to counteract the slothitude. For the longer of my two New York-based conferences, as well as for BlogHer’14, I brought workout clothes and my sneakers, and I got myself up at the crack of dawn on two mornings to hit the hotel gym’s treadmill. Even if it was a small workout (say, 45 mins), it was better than nothing at all. I really had no idea how much movement I would get on any given day, so making time to move was crucial. Whenever anyone else was up for a walk around town, I went for it and was willing to walk for miles.

On the last night of BlogHer’14, McDonalds sponsored an EPIC closing party that featured more of that free-flowing eppa Sangria, a selection of McDonalds Happy Meals, and music provided first by DJ Rashida and later by Rev Run of Run-DMC. I don’t remember exactly what song DJ Rashida put on that got me to drop my Happy Meal mid-chew, but once I got to the dance floor, I didn’t leave it until Rev Run left the stage a good 90 minutes later. I DANCED MY BUTT OFF. Rev Run had us partying so hard to such an amazing selection of tunes that if I gained any calories from my cheeseburger and fries, they all sweated right off in his hour-long set. Take your chances to move when you can, really. I did.

Apps at the eppa Sangria Soiree

Tasty treats prepared by Whole Foods for the eppa Sangria Soiree on opening night

 

So, what’s the ultimate lesson?

These tips I’m suggesting, things that worked for me, aren’t so dramatic that they require that you starve, abstain, or run a marathon every time you travel. And none of these are things that you shouldn’t be doing any other day of the week if you’re in the same boat I’m in as far as weight loss goes. What they do show, however, is that you can still have an insanely good time – eating Happy Meals, drinking sangria, eating pastries – and still lose weight. Moderation, Hydration, and Movement are the keys to having a fun trip where you can bring home the memories but not the extra pounds. I know for me, that’s yet another highlight of my time at BlogHer that I won’t soon forget.