The Move for Movember initiative is a campaign started by the Movember Foundation to raise funds and awareness for men’s mental health and suicide prevention. The premise is simple – run or walk 60 km over the month of November, either by yourself or with friends or coworkers. Once you sign up online, you can call on friends and family to back your efforts with a donation.
The 60 km distance is chosen to represent the 60 men around the world who commit suicide every hour of every day. And over the span of a month, it is a totally achievable goal even if you are not a serious runner. You can chip away at it with a couple of kilometers a day, or take care of it with a few long-distance jogs. You can even keep track of the distance traveled on a treadmill.
Photo via Pintrest
Whichever way you look at it, this is a great excuse to stay active during an often dreary time of year, and for a great cause as well! But running in November is a different experience from running during the rest of the year – wind, rain and snow are the reality for much of the country during this transition into winter. To prepare you for the Move for Movember challenge, we’ve put together a list of tips for staying safe and comfortable during your late autumn run. Here are some things to consider before heading out:
Safety First1. Run Where the Path is Clear
In snowy weather, roads and sidewalks surrounding schools and large recreation sites are typically the first to be cleared. You will have the best luck finding a snow and ice free place to run around these areas.
2. Stay Visible
Because there are only so many daylight hours during the autumn, it can be hard or impossible to run while the sun is up. Be sure to wear reflective and bright clothing to make yourself seen to drivers.
3. Run Against Traffic
It is one thing for the drivers to be able to see you, but it is important you see them too. Run against traffic flow to be able to see what is coming ahead of you.
4. Run with the Wind
On windy days, run into the wind on the way there and finish with it pushing your back to save you from the breeze blowing on you once you have got a sweat on. This will help keep you warm.
5. Stay Hydrated
It is important to drink as much before, during and after your run in the autumn as it is in the summer. Despite what you may think, you lose just as much water running in colder weather as you do running in summer.
Photo via altitude-blog.com
You are going to heat up once your body adjusts to the chilly autumn air, so it is important to dress in thin layers, and most importantly avoid overdressing. Here is how you should suit up before you run:
Base Layer Sweat-wicking layer made of polypropylene or a thin synthetic material.
Middle Layer A polar fleece or thick lining for insulation. Only needed if it is REALLY cold.
Jacket Wind resistant and waterproof.
Warm Gloves Moisture wicking gloves or mittens. On colder days tuck disposable heat packs into your gloves.
Insulated Socks Wool or moisture wicking, may need double layered socks on colder days.
Hat Something snug but not super bulky, long enough to cover your ears.
Running Tights Moisture wicking, can go under a pair of shorts or under track pants to insulate and keep air flow from filling up your clothes.
Shoes Find shoes with a sturdy grip on the snow and ice, or get grips to clip on the bottom of your shoes. Regular, all season shoes will not suffice.
Lip Balm/Sunscreen Even in cold weather, the sun can still take a toll, and applying sunscreen to exposed areas such as your face is always a good idea.