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Community Corner

How to Run Cool But Not Cold in Ballwin

Ballwin Runners on local retailer Fleet Feet's running teams give tips on how to handle the fall and winter running season.

Birds chirping at , the sun shining at Queeny Park … these things could inspire almost anyone to get outside for a short morning workout.

But now that we've officially crossed into autumn, the call of a warm bed can be almost impossible to ignore.

Still, running addicts in Ballwin have found strategies for dealing with the chill, showing preparation is key to enjoying a fall or winter run.

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Ballwin residents Arthur Harmon, 38, his wife Michele, 40, and Jeremy Ham, 45, both run with the training teams overseen by locally-owned running/walking supply retailer Fleet Feet. All three enjoy the initial cool down of fall.

“When you run, whatever the ambient temperature actually is, your body will experience what seems to be 20 degrees warmer,” said Arthur Harmon, who got involved with running by starting with the No Boundaries 5K program at Fleet Feet. Arthur now is training for the Monumental Half Marathon in Indianapolis.

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Benefits and Battlegear of Cool-Weather Runs

In addition to smaller crowds at prime running locations during cooler weather, running in cool weather seems to offer endurance for some.

“Runs that wipe me out and leave me winded in summer all of a sudden become easy in the fall,” said Ham, who is training for his next
half-Ironman event. Ham initially started running for weight loss, and after losing 116 pounds, has set even more fitness goals such as a full Ironman in the next few years.

All three athletes stressed both layering tactics, and choosing proper materials for your runs. Dressing in layers will prevent sweat from reaching your outside layers, where it won’t evaporate in cold weather. Michele warns against flowing or flared pants as weather gets very cold. Specially made technical wear also is important.

"There are lots of options for gearing up, but when you are talking about sweating and moving repetitiously in these items for long periods, it is critical to invest in quality items that fit instead of just grabbing something off the shelf at the big box store," Arthur said.

These runners also find the first areas to get cold are the hands and face. Specialized running gloves with fingertips meant to wipe sweat from your face or to interact with an MP3 player are available. Hot Hands are also used by all 3 runners, which are little packets that can be inserted in gloves or socks during most any activity.

Ears, noses, and mouths are also vital structures to cover.

"To help with my face going numb, I may opt for a balaclava around my neck and lower face," said Michele Harmon, who is working on her second half-marathon. A balaclava covers the entire face and head, leaving just a space for eyes to look out.

Hoofing It Right

One thing that doesn't change most of the time is footwear. The exception would be snowy or icy weather, and runners have a special device to help them conquer those conditions: YakTrax.

"These rubberized shoe coverings stretch over the shoes with a mesh of stainless steel coils that help grip the snow and ice," Arthur said.

While fall runs for the most part offer relief from summer swelters, when extra cold spells hit, it can be harder to keep muscles at an ideal working temperature.

"I ran into some calf strain issues last fall when my muscles started to lose heat and became stiffer," said Ham.  But he found paying attention to your body and conditions will help avoid these.

Just don't spend too much time planning and preparing for a long series of distant workouts, Michele said.

"If you wait for perfect weather to run, you may never get out there."

If you are interested in learning more about local running programs, volunteers are still needed for the Rock N' Roll St. Louis Marathon on Oct. 23.

For further information on the Fleet Feet teams, click the link in the story to their website.

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