You’ve trained for the big race for weeks or months, but for whatever reason, you need to take some time off from running. Whether it’s finishing your big race, an unexpected injury, a trip, work, etc. there will always be a time in your life where you have to take some time off from running. You’re probably wondering, how much fitness am I going to lose by not running? While it really depends on a lot of things such as how fit you were before taking time off, how long you need to take off and other considerations, there are some general studies that have been done to answer this question.

Estimated Fitness Loss in Fitness Table:

How much fitness will I lose by not running for a week?

A well-trained runner will lose a minimal amount of fitness from not running for 7 days. Specifically, it will take about 10-days of moderate training to get back to the same level of fitness.

Personally, after taking a week off running after having finished a marathon, I did 2 easy runs and then did a more moderate run which resulted in the following paces and corresponding heart rates using my Garmin Heart Rate Monitor chest strap:

Four days later, another more moderate run resulted in:

Notice the HR is 8 bpm less for an 8:01/mile pace. This run was taken 8 days after getting back into running and it still wasn’t exactly back to where I had left off at, however you can see that my heart was getting more efficient after just a few days of moderate training and it just took a little over a week to get there.

How much fitness will I lose by not running for two weeks?

If you don’t run for two weeks, the impact to your fitness will definitely be more substantial. From some studies, it is estimated that you will lose between 6-10% of your overall fitness after 14-days of not running.

A 10% loss in fitness is basically the difference in running a 21 minute 5k vs. a 22 to 23 minute 5k. For someone who cares about racing times, that can be pretty steep.

To regain your fitness after 2 weeks, it will take more than 2 weeks to get back to where you left off. It’s estimated it would take about 3-4 weeks of training to recover from having not run for 2 weeks. You can view the fitness loss and amount of time to recover that lost fitness as a deficit which gets exponentially bigger the more time you take off which of course can be incredibly frustrating for those who are training for a goal race.

How much fitness will I lose by not running for a month?

This one can vary a lot depending on what kind of training you do after you get back into running. From the studies I’ve read, the estimate is around 15-20% which would probably take at least 6 weeks of consistent training to get back to where you started.

In closing

If you’re really curious about how much actual fitness you lost by not running for X days, I would encourage you to buy a heart rate monitor chest strap to help you get a better feel of your heart rate at certain paces. Heart rate training is an incredibly effective way to gauge your overall fitness and to ensure you’re training at the appropriate intensities.

The post Insights on Losing & Regaining Running Fitness appeared first on Recreation Insider.

If you’re looking for a heart rate monitor for heart rate training, the Garmin Heart Rate Monitor Regular Strap is the perfect running accessory to help you accurately measure your heart rate across all the zones. In this Garmin HRM review, I’ll review the design, comfort, accuracy and more to help you determine if this HRM chest strap or any heart monitor in general is worth purchasing for your next run.

Why I use and wear a Heart Rate Monitor

Before I go into my review of the Garmin HRM chest strap, I’ll share why I personally use a HR monitor. The primary reason is to keep me accountable during all my training runs and races. Specifically, the monitor tells me if I’m running my “recovery runs” or “easy runs” too fast or hard, it also lets me know if I’m training at the right intensity level during my tempo or VO2 max runs and finally during races it keeps me in check on how fast I should be running especially in the first half of the race.

I will say that sometimes I go off the HR monitor’s readings more than my own “feeling” which can make me rely on the heart rate monitor too much versus trusting how I feel instead. Regardless, HR training has really helped me improve my race times and train at the appropriate intensity levels. It has also helped guide my pacing which has mostly kept me injury-free.

Case Study #1 – Marathon: The Garmin HR monitor also helped me monitor my effort level I ran my last marathon which helped me avoid hitting the wall. It also resulted in me having enough energy to crush the last 3-5 miles of the race. This was definitely a unique experience since prior to wearing HR monitors during my races, I would generally go out slightly too fast without realizing it until it was too late (generally between miles 16-21). During this last marathon, I simply kept monitoring my HR to ensure I was within the HR range for marathon pace adjusting my pace when needed if I felt like I was being too aggressive. Around mile 18 or so, I started picking up the pace by about 10 seconds/mile and while my HR ticked up, I knew also from previous experience that I could manage that pace at that given HR range for another 5+ miles. By mile 24, it was time to put the HR monitor away and just go for it and it was an incredible feeling to cross that finish line with a nice burst. You can see my HR for the marathon throughout the race in the image below.

Case Study #2 – Half Marathon: I recently ran a half marathon and again used my trusty Garmin Heart Rate Monitor to monitor my HR ranges during the race. For the first 8 miles, I kept my HR below 180 (For my age, this was the upper end of Lactate Threshold), then for the final 5 miles, I picked up the pace, slowly at first and then aggressively towards the end when it was clear I still had some good fuel in the tank. While I think I’m definitely leaving a bit of energy still on the table by maintaining a HR range during races, I don’t think it was a lot and I’d rather continue to adjust my paces at my discretion during the race vs. having no choice in the matter and potentially blowing up in the race. I may experiment a bit more with my HR ranges in my next race. Either way, running by HR likely puts a floor on the downside of race performance, assuming everything else works out. In my opinion, this doesn’t cap the upside too much since you’re still attempting to hit your target pace but adjusting if you’re exerting too much effort.

Garmin Heart Rate Monitor Review

If you’re a serious runner looking to get scientific with heart rate zones and VO2 Max levels to optimize your training and improve your race times, the Garmin Heart Rate Monitor is the perfect running accessory to help you do just that.

Design

The overall design of the regular chest strap is fairly simple and straightforward. Half of the overall two-foot length is a flexible piece of plastic containing the heart rate module and the other half is a soft fabric that you can adjust in length to connect the strap across your body. The plastic has little holes where you can hook the fabric to one end and connect it to the other end around your chest.

Comfort

While you may think that wearing a heart rate monitor around your chest for over an hour would cause some sort of chafing, this is definitely not the case. The regular strap is actually very comfortable and I’ve been able to wear it with no issues even when running full marathon distances. I usually forget I’m wearing the monitor until I check my watch.

Weather also presented no issue, as the HRM chest strap was equally comfortable when running in the winter or on a hot humid day. I will say that on rainy days, there were some issues with keeping the heart rate monitor in place, but that was largely due to me being completely soaked on the run. On super humid days, the heart rate will move around slightly after you’re soaked in sweat, but it just requires a slight adjustment and you’re all set.

Accuracy

Most runners who track heart rate use either a wrist-based HR monitor a chest strap heart rate monitor. A common question is, how accurate is a heart rate monitor? In general, wrist-based heart rate monitors are pretty accurate for low-intensity exercises but become very inconsistent and spotty in higher-intensity exercises (i.e. tempo runs or speed workouts). While chest strap heart rate monitors, such as the Garmin, are very accurate given their proximity to the heart.

The Garmin chest strap monitor is able to accurately measure your heart rate across all intensity levels in real-time. Whether you’re doing recovery runs, aerobic runs, a lactate threshold run or a VO2 max training session, the Garmin HR monitor chest strap is able to accurately keep up and you can be confident in the readings.

The only hiccup I’ve seen with the chest strap is that during the drier parts of the running season (generally late Fall or Winter), the chest strap may show some spikes in your heart rate due to a “spotty connection.” Generally, in order to fix this spikiness, you’ll need to ensure the sensor pads in the chest strap are adequately “connected” using either water or some sort of electrode gel to ensure a solid connection.

I personally use Spectra 360’s electrode gel which has worked great in terms of keeping a good connection. You need to use it pretty liberally during the winter months. Using it daily, the gel lasts for about 3 months.

During the run, the heart rate monitor should “settle down” after there is enough sweat/gel to ensure an appropriate connection. I’ve sometimes pressed the monitor against my chest for a few seconds to help improve the connection.

Heart Rate Zones

When you use a heart rate monitor for heart rate training, it’s important to set up the appropriate heart rate training zones either based off your maximum heart rate or your heart rate reserve. The Garmin Heart Rate Monitor will work with most Garmin running watches and within Garmin Connect or the watch itself, you can customize these heart rate zones and while you’re running, depending on the watch you have, you can see which zone you’re in based off your heart rate settings.

When it comes to heart rate zones, Garmin watches uses 5 zones and you’ll see on your watch your heart rate and which zone you’re in to the first tenth of a decimal. So when you’re training in the “aerobic” zone, you’ll be in the 3.0 to 3.9 range generally, and 4.0+ would be considered the lactate threshold to VO2 max range. When you do recovery runs or easy runs, you should be in the 2.x range in terms of your recovery heart rate zone. The Garmin Heart Rate monitor is very accurate and will provide you real-time updates to your watch as you increase or decrease your pace.

Battery Life

The Garmin Heart Rate monitor uses a CR2032 3 volt battery and this battery can be easily removed by taking a flat head screwdriver or coin and unscrewing the latch that holds the battery. The battery life on this device per Garmin’s website is about 3 years assuming 1 hour per day. Based off my own personal training for several marathons doing about 35-45 miles a week, it lasted a little over a year before the battery needed to be replaced. I thought the battery life was reasonable given my usage of the chest strap.

Compatibility

This device is compatible with most if not all Garmin forerunner series models and the upper-end Garmin watches. For a full list of compatible devices, you can check out Garmin’s website.

Price

The retail price for the Garmin Heart Rate monitor ranges from $50 to $90 depending on the model you get. In general, you can get a heart rate monitor for as low as $30 and you can pay a lot more for a model with more bells and whistles such as dual bluetooth/ANT+ connectivity, compatibility and versatility.

Available on Amazon

The post Why I Wear a HR Monitor: Garmin Heart Rate Monitor Review appeared first on Recreation Insider.

As the saying goes, “practice makes perfect,” and this can definitely be said of running. The more you run, the better you get at it in terms of how long you can, how fast you can run, etc. Now let’s think about that, why does running more enable you to run longer and faster? It really all comes down to the heart. The heart is a muscle, and as with all muscles, the more you use it, the more efficient it gets. In this article, we’ll explore heart rate training, how it works, what the benefits are and why you should train using a heart rate monitor.

Balancing Act

When it comes to running, there are so many different ways to train. There’s fartlek runs, tempo runs, long runs, recovery runs, VO2 max runs, etc. All of these types of runs all have one common characteristic: they challenge your heart but in different ways. Ultimately, improving your ability to run faster and longer is basically a balance of heart rate training and structural foundation, which is your body’s ability to withstand the constant pounding from running increased mileage. In a perfect world where you never get injured and your heart never gets tired, you could basically just run VO2max runs every day and you would see exponential increases to your fitness within a span of days. The problem is that our bodies can’t handle maximum efforts every day lest we get injured or suffer from overtraining. So it’s all about finding that perfect balance.

Getting Started with Heart Rate Training

So how do you improve your heart’s efficiency? Well, to do that, you can simply follow training plans that will work out your heart or you can get scientific about it and train by heart rate, also known as heart rate training. I’m a huge fan of heart rate training since it allows you to better understand how your body and heart are reacting to your workout.

To get started with heart rate training, you’ll need to buy a heart rate monitor. There are two types of heart rate monitors:

1. Chest Strap – One that you have wrapped around your chest with the sensors near your heart
2. Wrist-Based – Generally just a watch that measures your HR from the top of your wrist

A chest strap heart rate monitor, such as the Garmin Heart Rate Monitor, is significantly more accurate than a wrist-based heart rate monitor, such as the Garmin 235, since it generally has better contact and it’s nearest to the source. With wrist-based heart rate monitors, the technology has definitely gotten better but I’ve found that the heart rate can still be volatile while the chest strap is much more stable. In my opinion, if you’re serious about heart rate training, you should go with the chest strap heart rate monitor.

Heart Rate Zones

Once you have your heart rate monitor, it’s time to determine your heart rate zones so you will know if you’re training at the right intensity levels. There are two methods to determine your heart rate training zones:

1. Maximum Heart Rate (MHR)
2. Heart Rate Reserve (HRR)

Your maximum heart rate is generally calculated by the formula: 220 minus your age. However, from my experience, that really understates your maximum heart rate by 10-20 beats per minute and it’s much better to do an exercise to figure out what your max heart rate is. A few exercises you can do to get a more accurate read of your max heart rate is to sprint up a hill with a steep incline for 400 meters, jog down and repeat this three times. By the time you finish the 3rd 400 meter run up the hill, take a look at your heart rate and that should give you an idea of your maximum heart rate range. Another exercise you can do is to simply run a 5k all out. By the end of the race, your HR reading is likely within your maximum heart rate range. After either one of these exercises, I would add 3-5 beats per minute to determine your “true” max heart rate.

Your heart rate reserve is your maximum heart rate minus your resting heart rate. Your resting heart rate is generally the heart rate you have right after you wake up from a night’s sleep. So let’s say your maximum heart rate is 200 and your resting heart rate is 60, then your heart rate reserve is 140. 

To determine your heart rate range for each zone level using the maximum heart rate method, you would take the zone level percent from the table below and multiply it by your MHR. So for example, using 200 as our MHR, a level 3 bottom end of the range would be 75% x 200 = 150 and the upper end would be 172.

To determine the heart rate zone range once you know your HRR, you multiply the HRR by the table’s HR %. So for level 3, using our example from earlier, you would multiply 140 by 70% to get 98 and then you add back your resting heart rate which is 60, so 98 + 60 = 158. So 158 to 172 would be your heart rate range for zone 3.

The heart rate zones:

Running Intensity Levels

Generally when it comes to heart rate zones:

1. Zone 1 is considered intensity levels that are very light, such as walking. 
2. Zone 2 is for easy runs also known as recovery runs 
3. Zone 3 is your sweet spot for aerobic training or moderate runs
4. Zone 4 is your anaerobic threshold or tempo runs
5. Zone 5 is your VO2 max or speed workouts

Most of your runs should be in Zone 2 or 3 in any given week as these are the zones in which you’ll be able to increase your fitness the most without taxing your body too much. Zone 2 runs, while easy, should still provide a light fitness improvement and are usually thrown in there to help you recover from the previous day’s harder workout.

For those training for longer distance runs such as half marathons or marathons, your long runs will generally be deep in Zone 3 and potentially touching Zone 4 towards the end of the run since your heart rate tends to drift higher due to cardiac drift.

More on Cardiac Drift

Cardiac drift is basically where your heart rate drifts higher despite similar intensity levels. This is likely due to increased core body temperature and the body needing to cool the skin. In the image below, you can see my heart rate trend over the course of a ~2 hour run where my average heart rate is drifting upwards gradually despite running around the same pace.

Over the course of a marathon for example where you’re running mostly even paces, your average heart rate per mile will likely increase by 20+ bpm by the end of the race from where you started. If the marathon is warmer than normal, your average heart rate will likely drift up faster.

Benefits of Heart Rate Training

Heart rate training is incredibly beneficial for anyone who is serious about running and wants to be more scientific with their performance and running statistics. By training at specific heart rate zones consistently, you can continue to push to improve your fitness while balancing recovery. On days after a hard workout, it’s best to slow down and run at an easy pace, trusting your heart rate to keep you accountable since it’s a much more accurate measure of effort vs. perceived effort. If you’re not running in the  lower end of the zone 2 range, you’re most likely working too hard on your following run which may make you more prone to injuries if you’re doing too many higher intensity workouts without proper rest or recovery workouts.

One of the major heart rate training benefits that I’ve observed is simply watching your aerobic capacity improve based on the pace you can maintain at certain heart rates. When you first start using a HR monitor, you may notice your average 8:00 minute/mile pace may have you at a 160-165 heart rate. Then after a few months of training, you’ll find that you can now do 8:00 minute miles at a 150-155 heart rate. That observation alone is incredibly motivating since you can see your body becoming more efficient and able to maintain faster paces at a lower heart rate.

Another benefit is that heart rate training always trumps “perceived effort” or “pace” in my opinion. For example, as a marathon runner, I’ve set goals such as 3 hours and 30 minutes for a marathon which translates to an 8:00/mile split throughout the race. In a number of races, I’ve been very consistent in hitting 8:00 miles only to “hit the wall” around mile 20-22. When I started monitoring my HR throughout the marathon, I knew from experience that my HR had to start in the low 160s and would slowly creep up as I ran more miles during the race. If I was running and I noticed my heart rate was hitting the 170s early on, I would slow my pace down. While this is not ideal, sometimes conditions and how you’re feeling that day will just result in not being to maintain a faster pace at a designated heart rate. By keeping my heart rate at the designated targets for “marathon pace,” I was able to ensure that I didn’t overexert myself early on which resulted in negative splits.

Finally, one last benefit to heart rate training is that it just enables you to train at the appropriate heart rates given the training exercise you’re doing. If you’re doing a tempo run, you’ll know if you’re going too fast or too slow based on your HR. It’s important to neither train “too fast” or “too slow”; the former tires you out too much which increases recovery time, and the latter slows your progress toward your race day goals.

In Closing

There are many ways to train when it comes to running. Using a heart rate monitor is just one of the ways to train. I personally believe it is the most scientific and precise way to train but to each their own. Hopefully if anything, this article has provided you at least with some insight into the benefits of HR training.

The post Guide to Heart Rate Training for Runners appeared first on Recreation Insider.

Whether you’re looking to lose weight or increase fitness, running is an easy way to get started on your fitness journey. A popular way of getting started is to use a Couch to 10K training plan, which can guide you from being a non-runner to competing in your first race. In this article we’ll talk about what a good Couch to 10K program includes and give you our top tips for making it work for you.

What is a Couch to 10K Training Plan?

Couch to 10K programs are designed to turn a complete non-runner into someone capable of completing a 10k (6.2 miles) run which is around 45 minutes to 1.5 hours of running. They start with short periods of running in between longer intervals of walking, and ramp up over a period of weeks until you’re able to complete the 10k distance.

Couch to 10K plans have gained popularity because they’re very accessible. All you need to get started are a pair of running shoes. There’s no gym membership to pay, no personal trainers or classes needed; there are no real barriers to getting started.

What Makes a Good Couch to 10K program?

The quickest way to find a Couch to 10K training plan is to use Google or Bing to search for one. The advice in all of them will be similar; start with short intervals of running and walking and build up the duration over time. A running watch is probably the only official “running gear” you need to determine the distance, time and pace of your runs. You can even use your phone instead of a watch to track all of that. For those who want to be a bit more statistics oriented and scientific about their training, a chest strap heart rate monitor and a guide to heart rate training can be helpful.

Now the basics are covered, what can you do to maximize your chances of making it all the way to 10K?

1. Are you Fit Enough?

These programs are designed for non-runners to get to 10K, but they do assume a certain basic level of fitness first. If you haven’t exercised before, or it’s been a long time, it’s always wise to check with your doctor before you start anything new.

Early training sessions for a 10k are around 40 minutes long. So as a rule of thumb, if you’d struggle to walk for that length of time, you’re not ready to start the program yet. You could either start with a Couch to 5K training plan which has shorter training sessions, or work on building up your stamina for walking first.

2. Make the Commitment

Most Couch to 10K programs needs a commitment of 3 training sessions a week for three months, and as your distance increases, they will take upwards of an hour in time. We all have just 24 hours a day, so if you’re going to make that time to train, what’s going to give? Will it be getting up early and running before you start your day, running during your lunch break, or spending an hour less watching TV to run in the evening?

Telling other people can help you meet your goals. Let your friends and family know what you want to achieve and ask them to support you. If you like socializing, then joining a local running club can help make training time pass more quickly, and running apps like Strava, Runkeeper and Endomondo let you share your runs with followers, or to your other social media accounts.

3. Buy the Right Shoes

Over the course of your training plan, you’re going to walk and run a lot of miles. While it might be tempting to start running in any old pair of running shoes and see if you like it before you invest in running shoes,  doing that can risk injury especially if the running shoes have very little support remaining.

Some running stores offer a gait analysis service; if there is one near you, then take it. While it might seem like an unnecessary expense (either time and/or money), it will make your running experience a whole lot more comfortable and likely injury free.

During a gait analysis, you will be asked to run on a treadmill while you are videotaped. Watching the tape along with a professional can give you guidance on how to improve your running form. They will also advise on whether you need a neutral gait shoe, or if you’d be better with a style that is made for under or over pronation (turning of the foot).

Check the prices online before you buy, though. You can often find cheaper running shoes from an online retailer. If you’re not fussy about wearing this year’s style, you can grab some bargains from the old stock section which generally are just as good.

4. Be Ready for the Conditions

Couch to 10K programs usually take place over 12 weeks or more where you’ll likely encounter a variety of weather conditions. It should be noted that rain or snow is not a good reason to miss a training session. If it’s raining cats and dogs or super icy, then get on a treadmill to get your training session in.

If you are running in heat, you’ll be looking for lightweight, breathable running gear. If it’s cold, you’ll want a base layer and the ability to open zips and roll up sleeves as you warm up, ear warmers are handy too. In the rain, a baseball cap comes in handy to keep raindrops off your face, and a breathable, waterproof rain coat can make the experience much more enjoyable.

5. Motivation

No matter how hyped up you are about running your first 10K, there will be times when you just don’t want to go out for a run so sometimes you’ll need to take small steps to ensure you get out the door. Just getting dressed into your running clothes can be a helpful first step.

Setting up a great playlist on your phone can be another motivator. There are albums of songs that runners find useful, and apps like Trailmix Pro which will let you change the tempo, so you can run to the beat. If you’re a horror fan, then how about evading zombies as you go on supply runs for your post-apocalyptic community? If that sounds like your think, take a look at Zombies, Run!

For other people, using their journey as a way to raise money for charity is a great way to keep them on track. Pick a good cause, publicize your journey and get accountability while raising funds for a great cause.

What’s Stopping You?

While the thought of going for a run may seem like a hardship or utterly boring, the fact that so many people run regularly should reassure you that there is something good about it. Running forums all over the internet are full of stories from people who wouldn’t even run for a bus, and now they get cranky if they miss their fix of post-run endorphins.

Perhaps the most useful piece of running advice is that the only person you’re trying to beat is the person you were yesterday. If you found one week of your Couch to 10K training plan particularly hard, just repeat it. Go at your own pace, and know that every run you do, no matter the pace, you’re lapping everyone who is sitting on the couch!

The post 5 Tips for Couch to 10k appeared first on Recreation Insider.

The Garmin Forerunner 235 is a versatile running watch that is a perfect match for both novice and experienced runners training for any distance. With a battery life of 9-days when the GPS isn’t on and 11-hours in GPS mode, this watch can be used for even the longest of races.

GPS Tracking Accuracy

The GPS tracking of this watch is quite accurate which is exactly what a runner would want from a running watch. The GPS also does surprisingly well when running around skyscrapers. It’s not perfect, but it does better than its competitors from tests we’ve run. If the GPS does fail, the internal accelerometer is a helpful backup to help you gauge pace. This is helpful when you’re running in a tunnel for a period of time, and after your runs, since the watch has GPS, you can see a map of the route you took during your run.

Heart Rate Monitor

The wrist heart rate monitor is also a nice addition that you can monitor throughout the day or during a workout if you do heart rate zone training. While the wrist HR monitor does pretty well for easy to moderate efforts, it seems to get finicky for harder workouts. So if you’re thinking about doing HR zone training, a heart rate chest strap might be better for accuracy. Since the watch does measure and track HR during your runs, it is able to provide you with an estimate of your VO2max which is a helpful gauge of your overall fitness level. You can also customize HR zones using either maximum heart rate or heart rate reserve to determine your heart rate zone levels.

Check Price on Amazon

The Garmin Forerunner 235 supports bluetooth and ANT+ ™ so you’ll be able to use a bluetooth HR chest strap or ANT+ chest strap. The bluetooth is especially helpful when utilizing the watch’s smart features such as pairing your watch with your smartphone.

Garmin Ecosystem

Since this watch is made by Garmin, it will have access to Garmin Connect which is a comprehensive running platform that tracks all of your running stats including personal records, historical training runs stats, activity reports, etc. Garmin Connect also syncs with Strava so any workout you do will automatically be synced to Strava.

Design

The watch has a sporty design that can be worn casually during the day when you’re out and about or on a training run. It’s fairly slim compared to some of the bulkier watches available today and it’s very lightweight. The wrist strap is detachable so unlike the older Forerunner watches, you’ll be able to easily replace the strap should anything happen to it.

Smart Watch Features

The Garmin 235 sports a number of smart watch features as well that complement its running features. As noted above, the watch supports bluetooth so it can pair with your smartphone and you can get notifications of incoming calls or text messages. You can even control your music from your watch. The calendar and weather syncs are also nice to have features for those who plan to use this watch beyond working out. Overall, we found the smart features to be nice additions but its fairly basic compared to the Apple Watch generation 2 and higher.

Final Verdict

All in all, if you’re looking for a GPS running watch that has a full suite of running watch features and even some basic smartwatch features at an affordable price, the Garmin Forerunner 235 is the watch for you. At a price range of less than $200, this is definitely a running watch that offers a great value for your money.

The post Why you should buy the Garmin Forerunner 235 Watch (Review) appeared first on Recreation Insider.

Well, no. As with all pieces of a running kit, technology is helping to turn a simple garment into a high-tech piece of clothing, many of which offer multiple advantages. As well as keeping your fingers warm, the right running gloves will let you use your smart phone without removing them. Gloves can deflect wind and rain, and even offer you additional visibility for those darker mornings and nights.

To help you make an informed choice as to which are the best winter running gloves for you, read on. We’ve found the best options available, and all the information you need before you buy.

The North Face FlashDry Liner

Coming from one of the biggest names in outdoor wear, these dry liners get great reviews from other runners. While some gloves may give you a single etip, North Face helps you use your phone with a full five finger etip glove. The fabric is a polyester and elastane mix which gives a great fit that lets your hand remain in a neutral position. The silicone grip on the palm helps make sure you don’t drop your phone, water bottle, or anything else.

Price Guide: $$$

Available on Amazon

Solarsphere Ace – for MenSolarsphere Ace – for Women

If you’re running in extreme cold rather than just a slight chill, you’ll be looking for an insulated glove like the Solarsphere Ace. These gloves harness the UV rays of the sun and uses them to warm your hands in even the coldest of weather. The material uses their RipStop technology to prevent damage and increase durability, and you can still use your smartphone as the fingers have etips.

Guide Price: $

Men’s on Amazon

Women’s on Amazon

Skydeer Winter Running Gloves

Not for the vegan runner, these gloves are made from deerskin and lined with polar fleece. The fleece wicks moisture away from the skin and provides a wind barrier inside the supple suede gloves. Cotton palms help with grip, however there are no etips on this glove so you’d have to take them off to use a smart phone. Although they claim to be suitable for down to -20, some runners report these gloves are more suited for less intense cold.

Guide Price: $

Available on Amazon

Trailheads Running Glove

These running gloves are made from wind resistant fabric that stretches to fit snugly whilst keeping your hands in their natural position. They include etips to help you use your devices, and have silicone grips to ensure you don’t drop them. The women’s version includes an attractive metallic floral motive.

Price Guide: $$

Men’s on Amazon

Women’s on Amazon

BIAL Unisex Heated Gloves

For use in extreme cold, these gloves come with an built-in heater. Charged by a battery, they will keep your fingers warm for up to 8 hours. The fabric is breathable and non-slip, while the liner is velvety soft. The heating element runs between the two, inside a charcoal lining for insulation. While these gloves weren’t exactly designed for running, if you’re out and about in older temperatures they could be just what you’re looking for.

Guide Price: $$$$

Available on Amazon

Manzella Silkweight Windstopper Gloves

In spite of their light weight, these gloves help keep hands warm especially in windy conditions. Meant for more temperate climates, these are not the gloves for running in snow but they will keep you cosy on a milder winters day. The index finger and thumb have an etip, letting you use your smart phone without removing them. The palm not only helps grip but is made from reflective materials to help with visibility.

Guide Price: $$$

Available on Amazon

Trailheads Women’s Running Mittens

Trailheads call this their warmest running mitten, but it’s not bulky. You can thank the layers of Polartec Power Fill Insulation for that.

Price Guide: $$

Available on Amazon

Head Digital with Sensatec

Suitable for milder weather, these gloves have an extended cuff which keeps the wrists warm. Sensatec is Head’s brand name for etip technology, and like most other gloves these have a silicone grip. Runners report these gloves as being great for keeping hands warm in colder weather, and they can be worn as a base layer in lower temperatures.

Price Guide: $

Available on Amazon

Zensah Smart Running Glove

Zensah fabric has an innovative four-way stretch to ensure a great fit from these running gloves. With a reflective stripe included as part of the design, they look good and help keep you visible on darker runs. If you’ve ever struggled with a runny nose during a run, Zensah has thought of you. The thumb is made from micro-suede, allowing you to wipe as you run – and they’re machine washable.

Price Guide: $$

Available on Amazon

ASICS Windblock Gloves

ASICS are a big name in running, so it’s not surprising that there are a lot of features packed into their running gloves. As well as being touch screen compatible, the thumb has been specially designed to deal with a runny nose. Made from polyester with spandex for fit, these gloves will also repel water for around 10k distance.

Guide Price: $

Available on Amazon

Manzella Men’s Hatchback Mitt

If you’ve ever started a run in gloves but then needed to take them off, then these mitts might be the answer. Called hatchback mitts, the mitten part can be folded back to give more ventilation. Made from polyester and lined with fleece, the mitten hood is wind-proof to offer extra protection from the wind-chill.

Guide Price: $

Available on Amazon

The Choice is Yours

As you can see, there is a wide variety in the design and features of cold weather running gloves. Which is right for you will depend on the conditions in which you use them. For those running in extreme temperatures, the BIAL Unisex Heated Gloves seem like the perfect solution with their built-in heaters. If wind chill is more of a concern then the Manzella Silkweight Windstopper Gloves perform really well.

If your criteria is getting a great running glove for a fantastic price, then it’s worth looking at the ASICS Wind-block Gloves. They have overwhelmingly positive reviews, and are packed with features that will make them the running gloves you always reach for.

The post Winter Running Gloves to Keep Your Hands Warm this Upcoming Winter appeared first on Recreation Insider.

There are plenty of people who take up running when the weather is fine. When the sun is shining, the parks, trails and roadways are full of runners, getting fit and pushing for personal bests. But running in cold weather? That’s quite another matter.

Running when the weather is cold has its challenges. You need to learn how to dress so you’re warm enough in the early stages, without overheating once you’re a few miles in. Even if you live in a mild climate, it takes some trial and error to get it right, but what if you want to run in extreme cold? That’s another question.

In this article, we’re going to take you through eight winter running essentials. Starting from the top of your head and working down to your toes, we’ll recommend the best gear to let you get out and run on even the coldest day.

Winter Jogging Hats

When you run, your head gets hot and sweaty. Damp hair and cold weather are the perfect combination to start shivers, and that way lies a miserable run. What you want from a cold weather running hat, is a breathable layer that will wick moisture away from your skin to keep you dry and neither too hot or too cool. Here are our recommendations (note: mobile devices can scroll left/right for each product description):

Touch Headwear Skullcap

This one size fits all skullcap will protect your head from rain and wind, but the breathable fabric will make sure you don’t get chilled. And if you’re a biker? You can wear this skullcap under your helmet. If you’re running in cooler temperatures this is a great choice.

What we liked:

• Compact when folded, which was helpful if you needed to take it off.
• It can be used as a base layer under other hats.
• Very comfortable and covers the ears.

What we didn’t like:

• The dye may run when washed, so handwash separately.

Available on Amazon

Smartwool 250 Merino Beanie

Merino wool is a popular choice for cold weather running gear. It’s a naturally breathable fabric, and wool is known for its wicking capabilities. The beauty of merino is that the fine fibres can be knit into thin layers, and that makes for a lightweight running hat that will keep your head at just the right temperature.

What we liked:

• Merino wool is non-itchy.
• Great at repelling rain.

What we didn’t like:

• We heard that some customers found the sizing to be small.

Available on Amazon

Running Balaclavas for Extreme Cold

If you’re running in extreme cold, you’ll also want to protect your face from the cold. While some runners use mufflers, to help warm up the air, they can feel stifling when you get warmed up. We think the best option for protecting the delicate skin of your face from the cold weather is a balaclava.

Under Armour UA Reactor Run Balaclava

Made from 100% polyester, this form fitting balaclava keeps you protected from the elements. While it only comes in black, it does have a ponytail hole at the back for women, or men with long hair. The extra ventilation around the mouth will help you breathe easily while you run.

Available on Amazon

Kingbike Balaclava

This balaclava is made from polar fleece to keep you warm in colder climates. It will help protect against wind and rain, with mesh panels to help with breathability. Suitable for men or women, the real bonus of this balaclava is its versatility. You can wear it in 6 different ways, including a full-face balaclava, neck gaiter and a hat.

Available on Amazon

Base Layers for Cold Weather

Perhaps the most important item of clothing to buy for winter jogging is a base layer. This is the shirt that is closest to your skin as you exercise, which means it has the biggest impact on the comfort of your cold weather running experience.

You are looking for a shirt that can wick moisture away from the skin, so you don’t get chilled by your sweat evaporating, and it should also be breathable to help you stay cool throughout your run. Choosing a compression base layer will also help delay muscle fatigue, helping you to run for longer.

Icebreaker Women’s 175 Base Layer

Designed for women, this base layer is knit from merino wool which offers great breathability and a natural wicking action.With long sleeves that can be pushed back as you warm up, this base layer has a slim fit and is low bulk so its perfect for combining with other layers to keep your temperature even.

Available on Amazon

Icebreaker Zone Heavyweight Base Layer

For serious cold weather running, this base layer has been broken down into zones that give the perfect amount of protection for that body part. That does mean that this base layer has more seams than the average, but they’re flat-locked to prevent chafing.

Available on Amazon

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Winter Running Jackets

Once the running bug has bitten you, you’ll want to get out for a run no matter what the weather is doing. When you get to the point where you’re heading out in wind, rain and snow, you’ll need to invest in a running jacket. You’re looking for something waterproof and breathable.

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Cold Weather Running Gloves

Your extremities suffer when you first head out in cold weather and none more than your fingers. Those first few miles before you get fully warmed up can be painful, if you don’t have the right gloves for running in extreme cold. To help you choose the right gloves for you, here are our top picks from the marketplace today.

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Running Tights for Cold Weather

When you’re running in winter, you need to cover up from head to toe. Running tights are the solution that more runners reach for. Not only do they help control your temperature, but the offer compression which helps keep your muscles performing for longer.

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Winter Running Socks

Although sometimes overlooked when choosing what to wear, the right socks are an important part of your running kit. Offering support in the right places, they can help keep you running for longer, and in the case of the choices below will keep you warm while you’re doing it.

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Stay Hydrated

Although you don’t work up as much of a sweat running in winter, if you’re going to be covering any distance you will need to think about staying hydrated. Water bottles get heavy over time, so the best solution for any season is a hydration backpack or vest, such as one of these.

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Wrap Up and Go!

In years gone by, dedicated runners had to hit the treadmill on bad weather days, but advances in modern technology now make it possible to train outdoors all year round. Modern fabrics are lightweight and breathable, wicking the sweat away from your body to avoid the chill factor. These items are often engineered to help performance too, whether that’s through compression, or offering extra support to parts of the body that need it.

We hope this guide has given you all the inspiration you need to get out and run on even the bleakest of days. If you wear the right gear, every run can be a good run.

The post 8 Cold Weather Running Gear Essentials appeared first on Recreation Insider.