Good advice for Trim 10 runners
Posted by Ciaran Tobin on 31 January 2015
On such a cold bitter day as one that is forecasted for the Trim 10 Miler on February 2nd it is important to think about how you are going to prepare for the race and the weather.
It's a balancing act. The weather is going to make you feel very cold yet you're going to get warm running, jogging or walking the 10 Miler.
Some tips to combat the race day weather and perform to your potential:
Dress before you race: This sounds silly but lots of runners wait until they get to the race venue to put on their running gear. Get into your gear in the comfort of your own home. That's what tracksuits and sweatshirts are for.
Warm up before the race. Warming up is not just for the 'elites'. Everyone needs to warm up particularly on Sunday. Move around enough to get the blood flowing without breaking into a heavy sweat. Leave your warm up to a few minutes before race start.
Control your car temperature: Some people turn their car into a micro-climate zone on cold race days. It can be 23C inside the car and 5C outside. It's best not to have your car interior very warm while you're waiting around for the race. You'll be making your body feel too warm and the cold weather will give you a right shock when you line up at the start.
Wear Layers: do not dress yourself in big bulky fleeces, sweatshirts and jackets. Light layers work so much better. Breathable and wicking layers provide the best type of layer for the forecasted conditions. Your outer layer should have a zip so that you can open and close it as you get warm and cold.
Gloves and Hats: these are essential. But remember you're not going to need Ski hats and gloves. This is only Ireland. Light gloves and hats are perfect because there is a fine line between being too warm and just right.
After the race: Your core body temperature drops as soon as you stop running. To avoid a lingering case of the chills, change your clothes–head to toe as soon as you can. Make sure you bring a change of clothes. Then drink something hot and get some food! (Which shouldn't be a problem with Bewley's sponsoring the race!)
Hydration: there is no reason for you to change your hydration strategy for race day. You'll still need to take your hydration on.
Be nice to the volunteers: If you feel cold then think of the many volunteers doing stewarding, marshaling, water stops, etc. They are all out in the cold weather for several hours so that we can have a race day out. Let's not forget that!
