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#HURDLEMOMENT: Cold Weather Running Tips With Coach Jes Woods · Hurdle with Emily Abbate

• 0:01
  Speaker 1: Hey, Hardler's Emily a body here bringing you another installment
• 0:04
  Speaker 1: of Hurdle Moment from Hurdle, a podcast that talks to
• 0:07
  Speaker 1: everyone from entrepreneurs to top CEOs and athletes about how
• 0:10
  Speaker 1: they got through tough times hurdles of sorts by leaning
• 0:14
  Speaker 1: in to wellness. Today, I am bringing you the topic
• 0:17
  Speaker 1: that you have been begging me for in the DMS.
• 0:21
  Speaker 1: We're talking about cold weather running, and today I have
• 0:24
  Speaker 1: an expert to chat with me about the subject or
• 0:28
  Speaker 1: bringing in Nike Plus Run coach Jess Woods. Hey Jess, Hello,
• 0:36
  Speaker 1: thanks for coming to chat with me today. Of course,
• 0:38
  Speaker 1: I figure what's better for insight on cold weather running
• 0:42
  Speaker 1: than someone that does a lot of running in the cold.
• 0:45
  Speaker 2: Of course, regardless of weather.
• 0:47
  Speaker 1: Regardless of weather, would you say that you're an all
• 0:50
  Speaker 1: year weather, all weather runner.
• 0:53
  Speaker 2: I think so. I don't think we have canceled a
• 0:56
  Speaker 2: run club except once in the three years that we've
• 1:00
  Speaker 2: been holding it on Thursday mornings.
• 1:01
  Speaker 3: That's a bold statement. Yes.
• 1:04
  Speaker 1: So, like we're talking ten degrees, we're talking snow.
• 1:09
  Speaker 2: I will run in snow, I will run in rain,
• 1:12
  Speaker 2: I will run in cold. There's only one time that
• 1:15
  Speaker 2: I deem it not safe. Would be freezing.
• 1:18
  Speaker 3: Rain, freezing rain. I agree. I agree with that. Okay,
• 1:20
  Speaker 3: so I have justin here.
• 1:21
  Speaker 1: She's gonna help us get into all of your questions,
• 1:25
  Speaker 1: highlight all the things you need to know if you're
• 1:27
  Speaker 1: taking your run outside this winter. You guys know the
• 1:30
  Speaker 1: drill if you need us, if you have questions, comments,
• 1:32
  Speaker 1: concerns at hurdle podcasts, at Emily A Body Jess, where
• 1:35
  Speaker 1: can they find you on social media?
• 1:38
  Speaker 2: They can find me Jess, Lynn NYC, j E s
• 1:42
  Speaker 2: l y n n y C.
• 1:44
  Speaker 1: All right and with that, let's get to hurdling. It's
• 1:58
  Speaker 1: about to get cold out there, like real cold. I
• 2:01
  Speaker 1: looked at the forecast for the Turkey Trot I'm running tomorrow,
• 2:04
  Speaker 1: and I think it's a high of twenty four And
• 2:09
  Speaker 1: where is that. I mean, it's in Connecticut, but it's
• 2:11
  Speaker 1: the morning, Yes, high of twenty four.
• 2:13
  Speaker 2: I think it's going to be a bad one this year.
• 2:15
  Speaker 2: We got pretty lucky last.
• 2:16
  Speaker 1: Year, every the last for the last three years, I
• 2:20
  Speaker 1: feel like I've gone to do the Turkey Trot and
• 2:21
  Speaker 1: I'm like, Wow, it has not been this cold yet.
• 2:23
  Speaker 3: And here I am. But that's why it's important that
• 2:25
  Speaker 3: we're having this conversation this week.
• 2:26
  Speaker 1: So today, as I mentioned, we are getting into all
• 2:30
  Speaker 1: of the things you need to know when you're heading
• 2:33
  Speaker 1: out to run in the cold. So the first tip
• 2:35
  Speaker 1: that we have for you is make sure you're finding
• 2:38
  Speaker 1: the time to warm up.
• 2:39
  Speaker 3: Jess, why is that important?
• 2:42
  Speaker 2: I mean, we don't want to forget about this. We
• 2:44
  Speaker 2: tend to do it before speed workouts or something that
• 2:47
  Speaker 2: we know that's going to be especially taxing, but we
• 2:49
  Speaker 2: don't want to forget about it even before our easy runs,
• 2:54
  Speaker 2: and then especially as the weather gets colder, we want
• 2:56
  Speaker 2: to make sure that we're good and warmed up before
• 2:58
  Speaker 2: we head out, so taking the time for it, we
• 3:01
  Speaker 2: want to make sure we get warmed up with some
• 3:04
  Speaker 2: easy dynamic stretches, keep it moving before heading out, with
• 3:09
  Speaker 2: a little asterisk of making sure we're not too warmed
• 3:12
  Speaker 2: up before we head.
• 3:13
  Speaker 1: Outside, right because if you're too warmed up and you're
• 3:16
  Speaker 1: dripping sweat and you go out there and it's cold,
• 3:18
  Speaker 1: that is a no bueno. Also, another important keyword that
• 3:22
  Speaker 1: just through in there is dynamic.
• 3:23
  Speaker 3: And I know we've talked about stretching a.
• 3:25
  Speaker 1: Lot here on the podcast before, but you want those
• 3:28
  Speaker 1: movements before you really get moving to be fluid and
• 3:31
  Speaker 1: save the more still static stuff for once you're done cool.
• 3:35
  Speaker 1: All right, next tip for winter running, hydration still very important.
• 3:42
  Speaker 1: Just because you are not sweating buckets or feel like
• 3:45
  Speaker 1: you're sweating buckets, that doesn't mean that you don't need
• 3:49
  Speaker 1: to stay hydrated.
• 3:50
  Speaker 2: It's very important, and it also becomes more difficult, especially
• 3:56
  Speaker 2: here in New York City and I'm sure in other
• 3:58
  Speaker 2: cities when the public part start shutting off the water
• 4:01
  Speaker 2: fountains and you just don't have the luxury of stopping
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  Speaker 2: wherever you want to quickly hydrate. So you kind of
• 4:08
  Speaker 2: have to make a plan in the winter and be
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  Speaker 2: super conscious about it. So hydrating before you run and
• 4:15
  Speaker 2: then carrying a handheld with you if you know that
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  Speaker 2: you're not going to be on a course where there's
• 4:20
  Speaker 2: water readily available, or going ahead and making a quick
• 4:25
  Speaker 2: pit stop at the bodega or a street vendor for
• 4:30
  Speaker 2: a quick head of water or gatorade or whatever your
• 4:32
  Speaker 2: fuel of choices while you're out for a run.
• 4:35
  Speaker 1: I feel like the inevitable question that will come up
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  Speaker 1: is when or how far do I have to be
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  Speaker 1: going to be thinking about hydration?
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  Speaker 3: It does that change in the winter versus the summer.
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  Speaker 2: Everybody is different. I know for me, if I'm going
• 4:49
  Speaker 2: out for forty five minutes or less, I can make
• 4:52
  Speaker 2: it through. But anything more than sixty minutes, I make
• 4:57
  Speaker 2: sure that I have a hydration plan.
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  Speaker 3: I go sign that. I also wonder if you can
• 5:01
  Speaker 3: dispel this myth for me.
• 5:02
  Speaker 1: Is there a water fountain that always works in Central Park?
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  Speaker 3: Ooh?
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  Speaker 2: In Central Park? I am not sure, but I have
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  Speaker 2: found one in Prospect Park, and there is definitely one
• 5:13
  Speaker 2: along the west Side Highway. You have to look for
• 5:15
  Speaker 2: that super secret sticker on it that says hold the
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  Speaker 2: button down for however many seconds and it will eventually
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  Speaker 2: turn on.
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  Speaker 1: I'll tell you I've been living that. I've been living
• 5:24
  Speaker 1: in New York for eight almost nine years now. I
• 5:27
  Speaker 1: did not know that these water fountains existed, and now
• 5:30
  Speaker 1: we know.
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  Speaker 3: I know, guys, this is this is val.
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  Speaker 1: There's a link too. We'll try to find a link.
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  Speaker 1: We'll put it in the show notes.
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  Speaker 3: Yes, it'll be great. Okay.
• 5:39
  Speaker 1: Next tip for cold weather running, the biggest tip of
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  Speaker 1: them all. Dress right now. There are a lot of
• 5:46
  Speaker 1: different facets to this. First of all, right, for everyone,
• 5:51
  Speaker 1: likely means layers. Now why are layers important when it
• 5:55
  Speaker 1: comes to cold weather running dressing?
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  Speaker 2: Well, My rule of thumb really for any run is
• 6:00
  Speaker 2: to prepare for the worst so the worst doesn't happen.
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  Speaker 2: And I know that if I'm warm, I can take
• 6:07
  Speaker 2: layers off, but if I'm cold, I can't magically put
• 6:10
  Speaker 2: layers on once I'm out there, So layering is super
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  Speaker 2: important prepare for the worst. I like to stick with
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  Speaker 2: my first layer being a tight wicking layer so that
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  Speaker 2: it can wick the sweat away, because no matter how
• 6:25
  Speaker 2: cold it is, you will eventually start to warm up
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  Speaker 2: in sweat. And then your second layer can be something
• 6:32
  Speaker 2: more insulating like fleece or wool. And then only whenever
• 6:36
  Speaker 2: it's super cold outside or windy or rain or snow,
• 6:41
  Speaker 2: that's when I throw on the additional third layer of
• 6:43
  Speaker 2: either vest or a rain jacket or snowjacket.
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  Speaker 3: Yeah.
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  Speaker 1: I think a lot of the questions that I seem
• 6:50
  Speaker 1: to get are people wondering if they should be wearing
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  Speaker 1: a full on jacket or if a vest is enough,
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  Speaker 1: And I think that's really a personal preference thing, especially.
• 6:59
  Speaker 1: I mean, third layer doesn't necessarily need to be your
• 7:01
  Speaker 1: thick layer. Your thicker layers could be your bottom two
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  Speaker 1: and then depending on the elements, your third layer could
• 7:07
  Speaker 1: be something quite thin. I know, the north Face just
• 7:10
  Speaker 1: released a future like jacket, which is really great. Also,
• 7:13
  Speaker 1: I mean, on that note, you talked about having something
• 7:16
  Speaker 1: that's close to the body for that first layer. You
• 7:18
  Speaker 1: want to make sure that that layer especially is not cotton.
• 7:22
  Speaker 1: And why is cotton A no no, no, no, no
• 7:25
  Speaker 1: good good? Why is cotton? Why is cotton no good?
• 7:28
  Speaker 2: I mean it's it's kind of in fashion right now,
• 7:30
  Speaker 2: but for winter running, once cotton gets sweaty and wet,
• 7:36
  Speaker 2: it's going to stay wet. And that's the last thing
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  Speaker 2: you want when you're out in the.
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  Speaker 1: Cold, right because then you'll just get more cold. Yeah,
• 7:44
  Speaker 1: and that is not good. Also, a really helpful tool
• 7:47
  Speaker 1: that we found the Runner's World, will call the Calculator.
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  Speaker 3: You can head on over to runners World.
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  Speaker 1: They have a what to wear calculator of sorts where
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  Speaker 1: you can put in things like.
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  Speaker 2: Your gender, the temperature, the wind, whether it's raining, snowing,
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  Speaker 2: whatever it is, and it's going to spit out a
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  Speaker 2: suggested menu of what to wear for your run.
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  Speaker 1: And I'll link that in the show notes as well,
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  Speaker 1: so you guys can check it out, so that can
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  Speaker 1: be super helpful. Also, it's really really important to make
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  Speaker 1: sure that you have your extremities covered because when it's cold,
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  Speaker 1: there's going to be a reduced blood flow to your ears,
• 8:21
  Speaker 1: to your fingers, things like that, your toes as well,
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  Speaker 1: So socks are important. So yeah, socks, gloves, mittens, hats,
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  Speaker 1: all the things super important to keep you comfortable and
• 8:32
  Speaker 1: keep you moving.
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  Speaker 2: Yeah. I have one piece that I like to always
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  Speaker 2: have on me because it's versatile, and I mean it's
• 8:41
  Speaker 2: just a plain buff and that can be used around
• 8:44
  Speaker 2: your neck. You can then put it around your ears
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  Speaker 2: if your ears get cold. I wear it around my
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  Speaker 2: wrist as a snotrag. It's super versatile, whether it's a
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  Speaker 2: buff or you just cut a sleeve off of an
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  Speaker 2: old T shirt or something.
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  Speaker 1: Yeah, and I mean a buff around your neck is
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  Speaker 1: also great for cold weather because when you're breathing into that,
• 9:02
  Speaker 1: you're having an opportunity to take that cold there and
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  Speaker 1: warm it up a little bit and then bring that
• 9:06
  Speaker 1: cold air into your lungs. So a lot of the
• 9:08
  Speaker 1: time when you're running outdoors in the cold weather, you'll
• 9:12
  Speaker 1: feel that ache in your lungs. They'll burn a little bit.
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  Speaker 1: It'll hurt a little bit. Of course, with time actually
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  Speaker 1: that feeling will lessen. But to make it less from
• 9:21
  Speaker 1: the get go work on taking in warmer air, more
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  Speaker 1: humid air, which will happen if you're breathing into a
• 9:28
  Speaker 1: buff or a scarf of some kind. I feel like
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  Speaker 1: it's important here maybe to shout out a few of
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  Speaker 1: our go to items that we wear when we run
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  Speaker 1: outside in the cold. For me, I am a huge,
• 9:38
  Speaker 1: huge fan of the Lululemon down for at all this.
• 9:41
  Speaker 1: It has a ton of pockets and there's just no
• 9:43
  Speaker 1: such thing as enough pockets when you're out there on
• 9:46
  Speaker 1: the run. Also a big fan of their flurry up
• 9:48
  Speaker 1: super high rise tights. I personally also lean into like
• 9:52
  Speaker 1: very simple things. It doesn't matter what brand it is again,
• 9:55
  Speaker 1: but like I'm big on a running headband, and if
• 9:57
  Speaker 1: I still want to wear something like a baseball cap,
• 10:00
  Speaker 1: I'll put on the running headband and then I'll put
• 10:01
  Speaker 1: on the cap over that.
• 10:02
  Speaker 3: What are your go tos?
• 10:04
  Speaker 2: It should be no surprise that one of my go
• 10:06
  Speaker 2: tos is the Nike Shield shoe collection. So it's not
• 10:11
  Speaker 2: weather proof, but it's weather resistant and they've done a
• 10:15
  Speaker 2: great job at making shoes that repel precipitation and also
• 10:21
  Speaker 2: keep you warm without your feet overheating.
• 10:24
  Speaker 3: Any other picks for the cold weather.
• 10:26
  Speaker 2: Another pick because I also cycle outdoors in the cold
• 10:29
  Speaker 2: and I have found that sometimes some cold weather cycling
• 10:32
  Speaker 2: gear can also transition to running. And Rafa makes a
• 10:37
  Speaker 2: really nice Merino liner glove that you can use for
• 10:41
  Speaker 2: layering underneath whatever your winter running glove is.
• 10:44
  Speaker 3: I dig it, all right.
• 10:45
  Speaker 1: And the last thing to highlight when it comes to
• 10:47
  Speaker 1: what you're wearing is also think reflective. You guys, know,
• 10:50
  Speaker 1: it's darker in the morning, it's darker after work and earlier,
• 10:53
  Speaker 1: So that means that when you're out there, think reflective,
• 10:56
  Speaker 1: think lighter colors. If you live in a suburban areas,
• 11:00
  Speaker 1: something like a headlamp can be really useful, as well
• 11:03
  Speaker 1: as certain little accessories like wrist reflectors or lights that
• 11:08
  Speaker 1: you can wear around your ankle or whatever.
• 11:10
  Speaker 3: You know, it might not.
• 11:11
  Speaker 1: Be the coolest looking thing, but it's so much more
• 11:14
  Speaker 1: important for you to be safe when you're out there
• 11:17
  Speaker 1: and it's super dark.
• 11:19
  Speaker 2: Yeah, it is dark most of the time in the winter,
• 11:22
  Speaker 2: and I know that we're a little biased living in
• 11:23
  Speaker 2: New York City, but if you're running around a neighborhood,
• 11:26
  Speaker 2: it gets very very dark. So function over fashion, I
• 11:31
  Speaker 2: would say running in the winter, running at night in
• 11:34
  Speaker 2: the dark, invest in a headlamp, a waste lamp, something
• 11:38
  Speaker 2: so you can be seen.
• 11:39
  Speaker 1: Our next tip is maybe reframe the way you're thinking
• 11:42
  Speaker 1: of your run in the winter. Now, what do I
• 11:45
  Speaker 1: mean by that, Coach Woods, I like.
• 11:48
  Speaker 2: To tell people to transition away from being obsessed with
• 11:53
  Speaker 2: mileage and specific paces and transitioning more into timed runs
• 11:58
  Speaker 2: and running by perceived effort. You might not even be
• 12:02
  Speaker 2: able to make it to a track in the winter
• 12:05
  Speaker 2: once it starts snowing, So running by time and running
• 12:08
  Speaker 2: by perceived effort, and kind of moving away from hitting
• 12:12
  Speaker 2: a certain pace on your watch, because once it becomes
• 12:15
  Speaker 2: so cold or windy or snowy, we got to put
• 12:19
  Speaker 2: a pace aside and focus more on perceived effort.
• 12:22
  Speaker 3: I dig that.
• 12:23
  Speaker 1: Also, something really helpful in the winter when it comes
• 12:25
  Speaker 1: to your strategy for running is doing what Jess likes
• 12:28
  Speaker 1: to call an occasional form check. Talk to me about
• 12:31
  Speaker 1: the form check and why it's important.
• 12:33
  Speaker 2: I know for me, whenever it gets super cold, I
• 12:36
  Speaker 2: start to not pick up my knees as much. I
• 12:40
  Speaker 2: get a little lazy, I'm tight, my shoulders are scrunched,
• 12:45
  Speaker 2: and so I like to do quick and consistent check
• 12:49
  Speaker 2: ins with my form or my shoulders relaxed. Am I
• 12:51
  Speaker 2: picking up my knees. Am I turning my legs over?
• 12:55
  Speaker 2: Am I running kind of slow and lazy. So just
• 12:57
  Speaker 2: doing those self check ins, quick and consistent ones throughout
• 13:01
  Speaker 2: the run are also super important.
• 13:03
  Speaker 1: Let it be known that I instantly sat up straighter
• 13:06
  Speaker 1: when just talked about checking her run form. Okay, And
• 13:09
  Speaker 1: the last tip for running in the cold weather, no
• 13:13
  Speaker 1: one to take it inside.
• 13:15
  Speaker 3: I'll be honest.
• 13:16
  Speaker 1: We're recording this in the basement of a mile high run club,
• 13:20
  Speaker 1: a treadmill studio here in New York, which probably gets
• 13:22
  Speaker 1: a lot of play during the colder months.
• 13:24
  Speaker 2: Yeah, definitely. It doesn't matter what the ability level is
• 13:28
  Speaker 2: or what you're training for. It can be used as
• 13:30
  Speaker 2: a tool in the wintertime. I talked about running by
• 13:33
  Speaker 2: perceived effort outside, but if you want to hit a
• 13:37
  Speaker 2: certain workout, take the run inside. No shame running on
• 13:40
  Speaker 2: a treadmill. Use it as a tool. No, when it
• 13:45
  Speaker 2: is best and safest to take the run indoors and
• 13:49
  Speaker 2: use the treadmill to your advantage. Hit the paces that
• 13:51
  Speaker 2: you want to be hitting, Hit all the inclines that
• 13:54
  Speaker 2: you want to be hitting that you might not be
• 13:55
  Speaker 2: able to get to outdoors. So yeah, use it as
• 13:58
  Speaker 2: a tool.
• 13:58
  Speaker 1: Yeah. I mean, if you're heading out there and you're
• 14:00
  Speaker 1: feeling like your run is literally a punishment, then that's
• 14:03
  Speaker 1: probably a good indicator. Like it hurts the wind, hurts
• 14:06
  Speaker 1: your face, it's too cold, your tears are freezing. Like
• 14:09
  Speaker 1: these are good signs that you need to not be
• 14:13
  Speaker 1: out there. So just really listen to your body, trust
• 14:16
  Speaker 1: your gut, and maybe the winter is your opportunity. And
• 14:19
  Speaker 1: you guys know that I'm a fan of the treadmill,
• 14:21
  Speaker 1: but maybe this is your opportunity to get to like
• 14:24
  Speaker 1: the treadmill a little bit better. You don't need to
• 14:26
  Speaker 1: just hop in a treadmill and run at the same
• 14:29
  Speaker 1: pace for an hour. You can get up there and
• 14:31
  Speaker 1: try different types of workouts. You can play with the incline,
• 14:34
  Speaker 1: you can do intervals. So maybe this is your opportunity
• 14:37
  Speaker 1: instead of a punishment, to take the run inside and
• 14:40
  Speaker 1: try something new.
• 14:43
  Speaker 3: Angy to add coach woods.
• 14:44
  Speaker 2: I think that is a very good start.
• 14:47
  Speaker 1: Yeah, all right, It's a good start. As always, you
• 14:50
  Speaker 1: all know the drill. If you have a hurdle moment
• 14:52
  Speaker 1: of your own to share, you just want to say hi,
• 14:54
  Speaker 1: you can reach out to me at Emily at hurdle
• 14:55
  Speaker 1: dot us, connect with the podcast on Instagram and Twitter
• 14:59
  Speaker 1: at Hurdle Podcast Jess Again, where can they find you
• 15:01
  Speaker 1: on social?
• 15:02
  Speaker 3: Where can they keep up with you?
• 15:03
  Speaker 2: They can keep up with me on Instagram at j
• 15:05
  Speaker 2: E s l y n N y C or check
• 15:08
  Speaker 2: me out coach jesswith onees dot com.
• 15:11
  Speaker 1: Awesome, I am at Emily a body. Be safe out there, guys,
• 15:15
  Speaker 1: Another hurdle conquered. Catch you guys next time.