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#HURDLEMOMENT: Cold Weather Running Tips & Tricks With Emma Abrahamson · Hurdle with Emily Abbate

0:14
Speaker 1: Hey, Hurdler's Emily a body here bringing you another installment
0:17
Speaker 1: of hurdle Moment from Hurdle Today. I am chatting all
0:22
Speaker 1: about the tips and tricks you need to run through
0:25
Speaker 1: the cold weather running tips and to do it justice,
0:29
Speaker 1: I brought in reinforcements.
0:31
Speaker 2: Her name Emma Abrahamson.
0:33
Speaker 1: If you've never heard of Emma before, she's an absolute delight.
0:37
Speaker 1: She's a running coach and YouTuber based out of Portland.
0:40
Speaker 1: She also ran track at the University of Oregon. We
0:44
Speaker 1: talk about this in today's episode, but Emma has an
0:46
Speaker 1: unbelievable four thirty nine mile pr super casual. Anyway, we
0:52
Speaker 1: talk about it all day, from dressing smart in the
0:55
Speaker 1: winter too, if it's ever too cold to get out
0:58
Speaker 1: there and run, other tips and tricks you need to
1:01
Speaker 1: execute in a safe way to stave.
1:03
Speaker 2: Off injury and to enjoy yourself.
1:05
Speaker 1: Now, one thing we neglected to chat about that I
1:07
Speaker 1: do want to bring into the fold here in this
1:09
Speaker 1: intro is the importance of a warm up, especially in
1:12
Speaker 1: the winter. Of course, worming up is critical all year
1:15
Speaker 1: round to stave off injury, to get your body prepared
1:18
Speaker 1: for the effort that lay ahead, but in the winter
1:21
Speaker 1: when it's super cold out there, it's critical that you
1:24
Speaker 1: are getting that blood flow of the muscles. You're preparing
1:27
Speaker 1: your body for what's about to go down. So keep
1:30
Speaker 1: that dynamic, keep it fluid, meaning things like squats, lunges,
1:35
Speaker 1: knee poles, butt kicks, jumping jacks, stuff like that. And
1:38
Speaker 1: you can do all of this stuff in only a
1:41
Speaker 1: few minutes inside the comfort and warmth of your own
1:44
Speaker 1: home before heading out there.
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Speaker 2: Again taking it time to warm up.
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Speaker 1: It takes a few minutes, but those few minutes can
1:49
Speaker 1: make a world of difference when it comes to staving
1:52
Speaker 1: off injury and keeping you on the run for longer,
1:56
Speaker 1: not just the day of but of course in the
1:59
Speaker 1: long term. Before we get into the swing of things today,
2:02
Speaker 1: I do want to take a moment and thank my
2:04
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2:08
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2:12
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2:21
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2:25
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2:34
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3:01
Speaker 1: hurdle to get yours today. Again, that's drink lnt dot
3:04
Speaker 1: com slash hurdle to check it out today. As always,
3:09
Speaker 1: keep up with the show on social media. It's at
3:11
Speaker 1: Hurdle Podcast and I'm over at Emily a body. If
3:14
Speaker 1: you have a Hurdle moment of your own to share
3:15
Speaker 1: or just want to say hi. I always love hearing
3:18
Speaker 1: from you guys. My email is Emily at Hurdle dot
3:21
Speaker 1: us and in the show notes, I would really appreciate it.
3:23
Speaker 1: I'm doing my annual survey of listeners, getting your feedback
3:27
Speaker 1: so that come the new year, I can make sure
3:30
Speaker 1: that I'm giving you content that you feel like is helpful,
3:34
Speaker 1: is useful, and you love And that's always my goal
3:37
Speaker 1: is just to give you the stuff that you like
3:39
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Speaker 2: Coming back for more.
3:41
Speaker 1: So head on over to the show notes fill out
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Speaker 1: the listener survey.
3:45
Speaker 2: I couldn't appreciate it enough. I think that's it. With that,
3:51
Speaker 2: let's get to hurdling today. I am chatting with the
4:10
Speaker 2: ever lovely Emma Abrahamson. Hey, Emma, what's up?
4:14
Speaker 3: Hey, how's it going?
4:16
Speaker 2: How's it going? Emma is a.
4:21
Speaker 1: She's just kind of wonderful. I feel like you're like
4:23
Speaker 1: me and that you're a multi hyphen it. You're a
4:26
Speaker 1: run coach, You're a YouTuber, You've got more than sixty
4:29
Speaker 1: eight thousand YouTube subscribers.
4:32
Speaker 4: I know, I honestly don't even know how to describe
4:34
Speaker 4: myself anymore. I'm like, I guess I'm what you would
4:39
Speaker 4: consider a social media influencer, and like that has been
4:42
Speaker 4: brought up to me like five times in the last day,
4:45
Speaker 4: and it kind of makes me cringe saying that.
4:46
Speaker 3: But I shouldn't cringe. You know, it's a normal thing
4:48
Speaker 3: these days.
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Speaker 1: But I also think it's important to highlight your past
4:52
Speaker 1: running achievements as well. Emma ran at the University of Oregon.
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Speaker 1: Do you say Oregon or do you say Oregon? Oregon?
5:00
Speaker 2: That's what I say, But I feel like some people
5:01
Speaker 2: say Oregon.
5:02
Speaker 3: Yeah, I don't know why they do that.
5:05
Speaker 2: Okay, So she ran at the University of Oregon.
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Speaker 1: She is a mile pr of four thirty nine.
5:12
Speaker 2: I never get old, like say does that's the saying
5:15
Speaker 2: that ever get old.
5:16
Speaker 4: It's like nice because it's nice to have a good
5:18
Speaker 4: mild time because then when someone asks, you can like
5:20
Speaker 4: flex on them. But I mean, I don't, like, I
5:23
Speaker 4: don't have it ready, you know, in my back pocket
5:25
Speaker 4: and not like, hey, guys, guess what my mild time is.
5:27
Speaker 3: But it is. I don't know.
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Speaker 4: It's something I'm proud of. So I'm glad I got
5:31
Speaker 4: to break that four forty barrier.
5:33
Speaker 2: That four forty barrier, I mean, that's just that's insane.
5:37
Speaker 1: Anyway, needless to say, Emma knows a thing or two
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Speaker 1: about running, and so today her and I are going
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Speaker 1: to talk about cold weather running what you need to
5:48
Speaker 1: know to safely get up get out in the winter months,
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Speaker 1: from maybe some gear recommendations to just answering some of
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Speaker 1: your most popular questions Emma, do you run a.
5:59
Speaker 3: Lot in the cold?
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Speaker 4: I mean running at the University of Oregon, it was
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Speaker 4: cold and rainy outside every day in the winter, and
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Speaker 4: not just the winter, it was like the fall.
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Speaker 3: In the spring.
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Speaker 4: It ran one hundred and seventy six days in a
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Speaker 4: row one year.
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Speaker 2: So Jesus one hundred and seventy six days.
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Speaker 1: Okay, So wait, I think properly before we get into
6:18
Speaker 1: all of our actionable cold weather running suggestions, I would
6:22
Speaker 1: love it if you could just kind of briefly give
6:25
Speaker 1: some info on yourself outside of what I've already told
6:28
Speaker 1: the hurdlers about.
6:29
Speaker 2: You know, what you do and what you have gone on.
6:32
Speaker 3: Yeah.
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Speaker 4: So, as I said, I'm now like a social media influencer.
6:36
Speaker 4: I also have a podcast called Conbos over Cold Brew,
6:40
Speaker 4: and I kind of just chat with people that I
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Speaker 4: find inspiring my life. It's a lot based on running,
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Speaker 4: just because that's what I've been passionate about my whole life.
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Speaker 4: I was a competitive runner growing up, and I started
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Speaker 4: my YouTube channel in college and it kind of took off,
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Speaker 4: and I'm twenty four now and I've been doing it
6:56
Speaker 4: for a couple of years. YouTube and I also have
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Speaker 4: a food Instagram too, So I also have dabbled in coaching.
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Speaker 4: I was a coach loss year at the University of
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Speaker 4: Portland and then I do some coaching on the side too. So,
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Speaker 4: like I said, there's a lot of things going on.
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Speaker 4: But yeah, it's a basic rundown.
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Speaker 1: That's the basic rundown appropriate because we're talking about cold
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Speaker 1: weather running. We're two runners talking about cold weather running. Okay,
7:21
Speaker 1: running in the cold. You said a lot of cold, wet,
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Speaker 1: rainy days in Portland. Of course, me being here in
7:27
Speaker 1: New York City, we get a lot of cold days
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Speaker 1: with a hint of snow as well. I think the
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Speaker 1: first question I often get when it comes to running
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Speaker 1: in the cold, is there a time when it's too
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Speaker 1: cold to run outside?
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Speaker 2: What do you think about that.
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Speaker 4: I haven't experienced a time where it's too cold to run,
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Speaker 4: but I mean, I feel like there are places, you know,
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Speaker 4: in the country and around the world where you know,
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Speaker 4: once it's dipping below ten degrees fahrenheit, that's where I
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Speaker 4: feel like it starts to get iffy, you know. I
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Speaker 4: feel like you can loup enough in the teens and
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Speaker 4: in the twenties, but once you get below ten and
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Speaker 4: if there's like wind chill that might be a little
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Speaker 4: bit too cold to run, or if it's like storming
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Speaker 4: outside too, it's kind of scary.
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Speaker 3: So what about you, what do you think?
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Speaker 2: Yeah, no, I mean I feel that.
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Speaker 1: I think that, like from a strict numeral perspective, it's
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Speaker 1: hard to designate a specific temperature where it's just too much.
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Speaker 2: It's really a preference thing.
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Speaker 1: I'm with you on that ten degree mark, which just
8:27
Speaker 1: sounds kind of heinous when I say it out loud.
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Speaker 1: But the bottom line really when it comes to cold
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Speaker 1: weather running, and this is what a lot of the
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Speaker 1: experts will tell you, is that you just need to
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Speaker 1: be smart with how you gear up. And we'll talk
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Speaker 1: about that in just a second, but be smart in
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Speaker 1: how you gear up and use your best judgment when
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Speaker 1: it comes to getting out there and putting in an effort.
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Speaker 1: Of course, the colder it is, the like the harder
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Speaker 1: that effort might feel. And that's also something to take
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Speaker 1: into consideration when you're getting out there, in terms of
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Speaker 1: how hard you're pushing out there. So like, for instance,
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Speaker 1: your rate of perceived exertion, your RPE running in the
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Speaker 1: cold is like, wow, it feels like I am going
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Speaker 1: a ten out of ten when otherwise it would feel
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Speaker 1: like you were running a five out of five. Then
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Speaker 1: just accordingly and don't force yourself to go after like
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Speaker 1: the next great pr when you feel as though you're about.
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Speaker 2: To summit Mount Everest.
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Speaker 1: Definitely, And so I hinted at this, But dressing for
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Speaker 1: cold weather how you layer up changes when it's chilly outside.
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Speaker 1: So what advice do you have for the hurdlers about
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Speaker 1: cold weather dressing for the run.
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Speaker 4: So for me, since I had to deal with rain
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Speaker 4: and cold, it was so important for me to not
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Speaker 4: like be weighed down by my running gear because you
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Speaker 4: want to wear you want to like be warm while
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Speaker 4: you're running, but you also don't want to feel like
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Speaker 4: maybe if it starts to rain or if like the
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Speaker 4: snow starts melting on you, you don't want to feel bogged
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Speaker 4: down by your running gear.
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Speaker 3: So for me, I.
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Speaker 4: Always wore tight clothes when it was like cold outside
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Speaker 4: and cold and rainy because I found that it like
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Speaker 4: created less drag and it.
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Speaker 3: Just wasn't sopping wet you know when I finished running.
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Speaker 2: So yeah, for me, yeah, that's really smart.
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Speaker 3: Yeah, definitely going tight clothes.
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Speaker 2: Tight clothes. Okay, good tip.
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Speaker 1: Also important to keep in mind the fabrics that you're
10:17
Speaker 1: putting on your body. They always say it in the summer,
10:20
Speaker 1: if you wear cotton and you sweat and it gets sweat,
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Speaker 1: then it's heavy and hot on you and it's not breathable.
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Speaker 2: The same issue kind of goes for the winter.
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Speaker 1: If you're wearing a lot of cotton clothing and it
10:30
Speaker 1: gets wet, it stays wet and it stays cold, which
10:33
Speaker 1: can be super dangerous when it comes to, you know,
10:36
Speaker 1: getting too cold, hypothermia and all that kind of jones.
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Speaker 1: So to Emma's point, layering super important fabrics that you're
10:42
Speaker 1: wearing super important sweat wiking in particularly, and then we
10:47
Speaker 1: have to touch on the importance of covering up your extremities, right.
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Speaker 4: Oh yeah, for sure those things can get freezy.
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Speaker 2: Cold cold.
10:57
Speaker 1: So we're talking headbands, we're talking gloves, We're talking something
11:00
Speaker 1: that's not talked about enough.
11:02
Speaker 2: The right socks do you have?
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Speaker 4: Go to SOCKSM I usually wear like Nike dryfoot socks.
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Speaker 4: I honestly am not very picky with my socks, but
11:12
Speaker 4: I usually I go with the crew cut socks for sure.
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Speaker 2: Love a crewcut sock.
11:16
Speaker 1: Yeah, I'm big on Nike Drive Fit I'm also big
11:19
Speaker 1: Bombus has like a line of athletic socks that I
11:22
Speaker 1: like and stance socks, But I mean again, it's amazing. Like,
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Speaker 1: I know, it's not always ideal to spend ten to
11:29
Speaker 1: fifteen dollars on like a singular pair of socks, but
11:32
Speaker 1: when that singular pair of socks can literally change the run,
11:37
Speaker 1: you really have to think about it as a worthy investment.
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Speaker 4: Oh yeah, finding a good pair of socks is one
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Speaker 4: hundred percent worth the price it is because having a
11:46
Speaker 4: bad pair of socks can.
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Speaker 1: Ruin or run, oh totally, just like the wrong pair
11:49
Speaker 1: of leggings or the wrong top or the wrong chaf
11:52
Speaker 1: like all of these things can ruin a run.
11:54
Speaker 2: So control the controllable.
11:56
Speaker 1: Also, something of importance that we haven't mentioned yet is
12:00
Speaker 1: when it's cold, it's also likely getting dark earlier in
12:04
Speaker 1: the day, and it's probably dark when you're going out
12:06
Speaker 1: on your run if you're a morning exerciser. So reflectivity also, yeah, definitely,
12:12
Speaker 1: And you find like a lot of the jackets have
12:15
Speaker 1: reflective things on them, so that's always nice. And then
12:19
Speaker 1: something else important to highlight when it comes to cold
12:22
Speaker 1: weather running is again, think about how long you're going
12:26
Speaker 1: to be out there, and just because it's cold doesn't
12:30
Speaker 1: mean that hydration isn't important.
12:32
Speaker 2: What do you are? You a water person or you
12:35
Speaker 2: an electrolytes person? What do you drink on the run?
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Speaker 4: M So, I am usually like a water person, but
12:40
Speaker 4: I have found that when it gets cold, I don't
12:43
Speaker 4: drink water. It's really bad. I just don't get as thirsty.
12:46
Speaker 4: But it's just as important. I mean, you're still sweating
12:48
Speaker 4: almost the same exact amount, so it's really important to
12:51
Speaker 4: just stay hydrated and force yourself to drink the water.
12:55
Speaker 1: Yeah, And so I think the next inevitable question that
12:57
Speaker 1: would come in is when on a run, am I
13:01
Speaker 1: gonna need water?
13:02
Speaker 4: Like?
13:02
Speaker 2: If I'm just going out for thirty minutes, do I
13:04
Speaker 2: need water? Am I? If I'm going out for longer?
13:07
Speaker 1: Like?
13:07
Speaker 2: What would you typically tell an athlete?
13:10
Speaker 4: So for me personally, like I've been running for so
13:13
Speaker 4: long that I don't really start needing water until about
13:16
Speaker 4: eighty minutes in. But for someone that's maybe newer to running,
13:20
Speaker 4: I would say, if you're getting to over an hour,
13:23
Speaker 4: that's probably when you start needing to rehydrate yourself, like
13:27
Speaker 4: find a water fountain or maybe carry a bell or something,
13:31
Speaker 4: because hydration can, like dehydration, can really impact your run
13:35
Speaker 4: after a certain amount of time.
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Speaker 2: Oh one hundred percent.
13:40
Speaker 1: Obviously everyone has a different sweat rate, and you know,
13:43
Speaker 1: the consistency or what's in our sweat can differ as well.
13:47
Speaker 1: I know I'm a super salty sweater, so I lean
13:49
Speaker 1: often into electrolytes. I've talked about this brand on the
13:53
Speaker 1: show that I'm obsessed with lately. It's called Element LMNT.
13:56
Speaker 1: It's like super salty deliciousness that I shake up in
14:00
Speaker 1: bottles orrange salt the best anyway. Hydration, as we've established,
14:05
Speaker 1: super important if you're going to be out there for
14:08
Speaker 1: you know, more than sixty minutes, is definitely something to
14:10
Speaker 1: take into consideration. And so I think the last thing
14:15
Speaker 1: to get really specific and granular that we haven't talked
14:17
Speaker 1: about yet when it comes to cold weather running specific
14:21
Speaker 1: gear favorites.
14:22
Speaker 2: I mean, we talked about socks.
14:24
Speaker 1: We like socks, but do you have any like pieces
14:27
Speaker 1: that you grab time after time when it comes to
14:29
Speaker 1: heading out in the cold, from gloves to long sleeves
14:31
Speaker 1: to pants, tights, what you got?
14:33
Speaker 4: I usually go with a tight Nike half sip. I
14:36
Speaker 4: have one specifically that has a little bit of a
14:38
Speaker 4: flea slining. I actually wore it this morning, but it's
14:41
Speaker 4: like a pretty thin flea slining. So any any of
14:44
Speaker 4: the Nike half SIPs is my go to, and maybe
14:46
Speaker 4: I'll put a windbreaker over that just for a little
14:48
Speaker 4: bit extra warmth. And then I also go for these
14:53
Speaker 4: Nike City Ready leggings and they're just a little thicker
14:57
Speaker 4: than like the normal kind of I don't know Nike
15:00
Speaker 4: pro luggings that I have, and that's like my go to.
15:03
Speaker 4: They also sit a little bit higher on my hips,
15:05
Speaker 4: so it's kind of more of a mid rise than
15:07
Speaker 4: a low rise. So keeps by tell me a little
15:09
Speaker 4: bit warmer. And then I always make sure, like I
15:12
Speaker 4: said before, wearing the crew cut socks because it covers
15:14
Speaker 4: my ankles, so I don't I don't want my ankles
15:17
Speaker 4: to be cold. You know, if that's the thing that's
15:19
Speaker 4: being exposed on the body, you're gonna feel it on
15:21
Speaker 4: the run. So I also wear a hat if it's
15:24
Speaker 4: raining too, because I find that's a better way to
15:26
Speaker 4: keep the rain out of my eyes and my head
15:29
Speaker 4: a little bit warmer. If it's cold and rainy outside.
15:32
Speaker 1: I'm definitely Team Hat. Do you have any do your
15:34
Speaker 1: sneaker choices mix up at all? When it's raining or
15:37
Speaker 1: it's snowing outside.
15:39
Speaker 4: Uh, I might go for like usually I switch between
15:42
Speaker 4: the Nike Infinity Reacts and the pegasust And if it's
15:46
Speaker 4: kind of slippery on the ground, I would say I
15:49
Speaker 4: would go for the Pegasus just because that has a
15:51
Speaker 4: little bit more traction than the Infinity Reacts. But honestly,
15:55
Speaker 4: if it's like if we're talking about weather specifically like degrees,
15:59
Speaker 4: it doesn't really matter to me.
16:00
Speaker 2: Yeah, I hear that on the Pegasus.
16:02
Speaker 1: Note I'm a big fan of the Nike Pegasus shield chew,
16:06
Speaker 1: which actually has that water repellent coating on the top
16:11
Speaker 1: of it, and then it's actually also got some good
16:13
Speaker 1: traction adding on the soul, which helps you kind of
16:17
Speaker 1: make it through those wet days, through those like kind
16:20
Speaker 1: of snowy days. I am not like a snow runner
16:22
Speaker 1: because I just feel like I'm gonna fall in my butt,
16:24
Speaker 1: But on the days where like maybe it's not the
16:27
Speaker 1: day before and I'm like, okay, it's time to get
16:29
Speaker 1: out there, I'll I'll lean into those and then I mean,
16:31
Speaker 1: let's see.
16:32
Speaker 2: Other picks that I have.
16:33
Speaker 1: I love Tracksmouth has a pair of gloves called the
16:35
Speaker 1: Inverno Gloves. I totally totally love those. And then I think,
16:40
Speaker 1: often I'm reaching for a vest when it's super chilly out.
16:42
Speaker 1: Lulua Lemon has a down for it all vest. It
16:45
Speaker 1: has like at least four to six pockets. It's absolutely amazing.
16:49
Speaker 1: I feel like I've owned mine for like three or
16:51
Speaker 1: four years now and it still looks like I just
16:54
Speaker 1: got it, which doesn't happen very often.
16:57
Speaker 4: Nice, I need to invest in vests. That's something I
17:00
Speaker 4: haven't tried running, but that sounds amazing.
17:02
Speaker 2: Invest in a vest.
17:03
Speaker 1: I like that for you. I like that for you. Okay,
17:07
Speaker 1: So we talked about all the things. We talked about
17:10
Speaker 1: temperature and if it's ever too cold to run, so
17:12
Speaker 1: to speak. We talked about gear recommendations, hydration being super important, adjusting.
17:16
Speaker 2: Your effort when it's Chile out there. I think we've
17:20
Speaker 2: covered all the bases. What do you think?
17:22
Speaker 3: I think so too. That's what I would need to know.
17:25
Speaker 1: Do you have any extra words of wisdom to offer
17:29
Speaker 1: the hurdlers when it comes to getting out there and
17:31
Speaker 1: finding the motivation for those cold weather runs?
17:35
Speaker 4: Honestly, it's nothing more than just making it a habit.
17:38
Speaker 4: Like when I was in college, it was raining every
17:40
Speaker 4: single day, and you know, there were some days where
17:42
Speaker 4: I just did not want to get outside and run
17:44
Speaker 4: in the pouring rain and in the cold. So it's
17:47
Speaker 4: just making that daily routine. Maybe having someone else to
17:49
Speaker 4: run with to hold you accountable. I know that was
17:52
Speaker 4: really important for me, the team element. So try to
17:54
Speaker 4: find a buddy that is willing to run with you
17:56
Speaker 4: in the rain and make plans and follow through with them.
18:00
Speaker 2: And follow through, make plans and follow through. I dig it.
18:04
Speaker 1: Emma, thanks so much for your time today and for
18:06
Speaker 1: talking to me about all things chili running.
18:09
Speaker 3: Thank you for having me on of.
18:11
Speaker 1: Course, how do the hurdlers keep up with you? How
18:13
Speaker 1: do they stay in the loop? Give me all of
18:16
Speaker 1: your details?
18:16
Speaker 3: Oh gosh, there's a lot.
18:17
Speaker 4: Well, if you want to follow me on Instagram, my
18:20
Speaker 4: handles just Emma Abrahamson. I also have a food Instagram
18:24
Speaker 4: one Crazed Foodie, and you can follow me on YouTube
18:27
Speaker 4: It's just my name, Emma Abrahamson, or listen to my
18:29
Speaker 4: podcast Combos over Cold Brew Pod.
18:32
Speaker 2: I love that.
18:33
Speaker 1: I was actually just looking at the one grace foody
18:35
Speaker 1: instead before and thinking that I need to up my
18:38
Speaker 1: breakfast game.
18:39
Speaker 4: Yeah, honestly, it's a game changer. It gets me out
18:41
Speaker 4: of bed in the morning.
18:42
Speaker 2: So that in the cold brew. Thank you so much.
18:45
Speaker 2: I am at Emily a.
18:46
Speaker 1: Baddie and at Hurdle Podcast. Another hurdle conquered. Catch you
18:51
Speaker 1: guys next time. Yuh