A major source of anxiety and needless negative triggers to the reflex brain are weather and clothing concerns. There is no positive effect from worrying about the weather. It will be what it is during the race. You will gain major control over your comfort by using the table below as you prepare for any possibility on race day.
Cotton is not usually a good fabric, especially for those who perspire a great deal. The cotton will absorb the sweat, hold it next to your skin and increase the weight you must carry during the run. This has also been a cause of chaffing. Garments made out of fabric labeled Breath Thermo, Polypro, Coolmax, Drifit, etc., can retain enough body heat to keep you warm in winter while releasing the extra amount. By moving moisture to the outside of the garment, you will stay cooler in summer, while avoiding the winter chill later in the year.
Temperature: What to Wear
60F and above: Tank top or singlet, and shorts
50-59F: T-shirt and shorts
40-49f: Long-sleeve light-weight shirt, shorts or tights (or nylon long pants), mittens and gloves
30-39F: Long-sleeve medium weight shirt, and another T-shirt, tights and shorts, socks, mittens or gloves, and a hat over the ears
20-29F: Medium weight long-sleeve shirt, another T-shirt, tights and shorts, socks, mittens or gloves, and a hat over the ears
10-19F: Medium weight long-sleeve shirt, and medium/heavy weight shirt, tights and shorts, nylon wind suit, top and pants, socks, think mittens and a hat over the ears
0-9F: Two medium or heavyweight long-sleeve tops, thick tights, thick underwear (especially for men), medium to heavy warm up, gloves and thick mittens, ski mask, a hat over the ears, and Vaseline covering any exposed skin
-15F: Two heavyweight long-sleeve tops, tights and thick tights, thick underwear (and supporter for men), thick warm up (top and pants), mittens over gloves, thick ski mask and a hat over ears, Vaseline covering any exposed skin, thicker socks on your feet and other foot protection, as needed
Minus 20F: Add layers as needed
Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find GALLOWAY TRAINING PROGRAMS; MENTAL TRAINING FOR RUNNERS: HOW TO STAY MOTIVATED and other books for your running library.
Join us in Atlanta for the 2016 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1 race, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com