Cold Comfort Jogging in the chill of winter can be exhilarating with the right gear and approach

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On a recent day when the wind was not whipping maniacally, joggers in the Bangor area were relishing the unusually temperate winter weather. They took to the slushy streets in pastel-colored headbands, trendy sunglasses and all sorts of wicking shirts, vests, pants and undergarments. For obsessive runners or those training for marathons, low temperatures are often not a deterrent to their outdoor routines. To those acclimated to Maine winters, above 15 degrees with a wind chill factor of “less than abusive” is a tolerable temperature to hit the roads.

Fair-weather runners who like to go 3-6 miles during the other three seasons of the year live in a constant state of resistance in winter. Too cold, too icy, too everything that makes them uncomfortable. While some transition to indoor machines and to the utter boredom of going nowhere on stair steppers, treadmills, tracks, rowers and elliptical trainers, others throw their sneakers in the closet until spring.

But they need not. Doctors, trainers and the hardiest of runners say that a good outdoor exercise routine should continue through the cold months. They offer two important pieces of advice, however. The first is: Dress appropriately. The second is: Be careful.

Whether you buy the latest high-tech gear or rely on your old sweats, the mantra is the same: layers, layers, layers. Synthetic microfibers are great because they are lightweight and moisture resistant – so sweat is wicked away. But they also allow you to pile on clothing if you want; a thin under garment, topped by a fleece vest and a wind-resistant jacket may be all you need in addition to a hat, gloves and scarf. You’ll be chilly at the start, but you’ll warm up and stay warmer in these clothes.

Most runners say that the wind, rather than the low temperatures, is the biggest challenge.

“It’s the worst,” said Bob Grove Markwood, who runs 35-40 minutes most mornings with a group of men in Presque Isle. He sometimes wears a polypropylene face mask under a lightweight hat. The combination diminishes the impact of the wind and compensates, the 57-year old said, for his thinning hair.

As with most runners, Markwood, who has been a runner most of his life, knows the importance of covering every extremity – head, neck, arms, hands, legs, ankles and feet. He wears a cross-country ski jacket with a slightly longer back to cover his “tushy.”

Sara-Kay Michaud, an athletic trainer at the University of Maine at Fort Kent, takes full-body coverage to another level. “I recommend goggles,” she said. “If it’s really cold out, you could burn your eyes and sustain injuries.”

Injuries, of course, are the biggest risk of winter running, and everyone cautions winter runners to be more alert about footing. From slick wet spots to slippery ice patches, the “slip and fall” is the winter runner’s nightmare combination. Anyone starting an exercise program should consult his or her physician, but after that, said Thompson D. McGuire, a sports medicine doctor in Bangor, “slipping and falling are the only dangers.”

McGuire encourages runners to maintain year-round exercise habits. For a person in good health who engages in regular exercise, cold-weather running is not bad for the muscles or the lungs, he said. As with runners and trainers alike, he emphasized clothing.

“People don’t want to run in winter because it’s uncomfortable,” said McGuire, whose personal exercise preferences include snowshoeing and cross-country skiing. “The key is to dress properly: hats, gloves, mittens, layers, wicking under-layers, fleece in the middle, an outer shell layer of wind block. There’s no reason not to be running in the winter.”

Merri-Beth Bumpus is a sales representative at Epic Sports in Bangor, which carries Bugdri Icebugs, a waterproof shoe with a rubber sole that has steel studs. The grip technology provides extra traction, but Icebugs don’t have the flexibility of regular running shoes. Wear comfortable shoes, Bumpus advised, and upgrade your foot covering to an all-weather performance sock such as the Darn Tough or X-Hale brands, with cooling ventilation and impact padding. “The biggest thing to remember is not to wear cotton,” said Bumpus. “Once you sweat and the wind hits that, you’ll get cold and stay cold.

Bumpus knows what she’s talking about. Although she prefers cross-country skiing in winter, she also is a runner. Her gear of choice includes Darn Tough socks and a Swix merino wool cap with a fleece lining.

“The first two or three times out, you feel the burning in your lungs,” she said. “But if you stay with it, that goes away and it’s much more invigorating.”

Because daylight is limited in winter, Bumpus said nighttime runners may want to consider wearing small headlights and reflective vests – even in summer.

In fact, except for adding clothing and perhaps adjusting your stride to smaller, more careful steps in icy areas, all the same practices of fair-weather jogging apply in winter: warm up, cool down, listen to your body. And enjoy the state in its wintry glory.

“Running in the winter is a still, quiet kind of thing,” said Markwood, the Presque Isle runner who is also a minister. “In Maine and especially northern Maine, the winter doesn’t provide that much of a deterrent. You adapt and adjust. You change clothing. You change paths. Most of my running buddies are also part of my congregation. It’s another level of fellowship and spending time together.”

Short-distance runners who hibernate in winter may be missing some of nature’s most beautiful scenery and exciting physical challenges. Those who take to the snow-covered paths or snow-lined streets passionately describe the crunch of the snow beneath their feet, the exhilaration of bracing air and the sense of accomplishment that comes with engaging in extreme weather – even if it’s not quite an extreme sport.

Alicia Anstead can be reached at 990-8266 and aanstead@bangordailynews.net.

Just wear it!

When it comes to running gear, I’ve always been far from the fashioning crowd. Nearly 20 years ago, my brother gave me bright blue Lycra running tights for Christmas. I replaced them two years ago when my daughter and I ran a race in New York City and I didn’t want to embarrass her. Out of habit, I break all the rules of modern running garb. I wear cotton. I get bulky. Colors clash. Nothing wicks.

For me, running is not about appearances. It’s about convenience, comfort and cost. As a sport, it requires the least amount of investment – unless you’re training for a marathon. For the 3-5 mile runner, the only serious expenditure is for excellent shoes, and, depending on sex, an undergarment support system in the form of a jock strap or bra. After that, the important thing is to get out there and not worry about the way you look. Many of my most reliable running clothes have been around for years: the lined workout pants I found in a free-for-the-taking box of clothes at my daughter’s college dorm, the long-sleeved staff T-shirt I earned working for a caterer, the puce-colored fleece headband someone left at my house, the jacket I bought for $20 at an outlet sale in a warehouse. I have no idea how I came by my electric green, polyester-lined nylon gloves with zipper adjustable wristbands, but I love them, and if yours are missing, you can forget about getting them back.

That said, it’s not as if I haven’t envied spiffier clothing. A recent survey of running gear at Epic Sports in Bangor left me longing for a workout clothes budget. Since trying on SportHill’s Explorer II top, made with polypropylene, I’ve been imagining airier jaunts and a tonier me. “It’s lightweight, but very warm and very breathable,” said Lynda Yabusaki, a customer service representative at the Oregon-based company that rates its running clothes according to climate zones. At $89.95, I could not afford the SportHill top, but Merri-Beth Bumpus, saleswoman at Epic, persuaded me to pick up a Turtle Fur “tube.” Made from soft merino wool and Lycra, the neck warmer doubles as a head cover and face protector with decent breathability. Best of all, it costs only $24.99. Still, it’s not the most expensive running item I own. My MP3 player has that distinction, and, luckily, it was a gift. It doesn’t keep me warm, but if I run out of steam during my jog, I can always dance my way home.

– Alicia Anstead

Tips for winter joggers

. Cover as much of your body as possible. You can always take off layers if you get too hot.

. Layer with lightweight clothing that doesn’t hold moisture.

. Do warm-up and cool-down stretches just as you would in other temperatures.

. Wear comfortable shoes with warm, over-the-ankle socks.

. Run in populated or residential areas. The roads are more likely to be clear and, if you fall, you’ll be closer to help.

. Run against traffic in town or city settings.

. Focus on footing.

. If you run alone, make sure someone knows your schedule.

. Wear lip balm and face moisturizer to protect skin that may be exposed.

. Pay attention to your body’s response to the cold, especially if you have heart problems or asthma. Always check with your doctor before starting a new exercise routine.