20 Mar 2015

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When Pam Rockow, 53, of Brockport, started running four years ago, she didn’t know how aOlernKienOP
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Indeed, appropriate dress is the key to making cold weather running enjoyable in aOlernKienOP
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"There is no bad weather, just bad gear," according to Mort Nace, general manager of Medved Running and Walking Outfitters in Pittsford. "I’m not a big fan of hibernating."

Nace estimates about 60% of Medved’s customers continue to run outdoors even when Rochester’s temperatures plummet and the snow begins to fall. He attributes this to knowing how to dress or not.

"New runners have a tendency to overdress," Nace said. "They are often surprised at how little they need to wear in the cold weather."

Rockow has a trick aOlernKienOP
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"Whatever the weather is outside, increase it ten to fifteen degrees and then decide what to wear," aOlernKienOP
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When it comes to dressing, it all begins with the base layer.

"The base layer is the most important layer," said Nace, who is an avid cold weather runner and snow shoe runner himself. "The base wicks moisture away."

Nace says women typically need a heavier base aOlernKienOP
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When it comes to a base layer, Rockow prefers a loose fitting compression shirt by Nike or aOlernKienOP
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The next layer is an insulation layer like a fleece jacket, vest, or arm warmers.

A third layer to act as a shell is usually only called for only when there is water or snow in the air.

"The shell’s job is to offer some water resistance and eliminate wind chill," said Nace, who prefers shells by Nike or Brooks. aOlernKienOP
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Rockow suggests the shell be a full aOlernKienOP
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Hats or lined headbands and gloves are also critical parts of a cold weather running wardrobe.

"I have three pairs of gloves of different weights," Rockow said. "A lightweight cotton pair, a heavier fleece pair, and a pair of mittens."

Nace suggests merino wool aOlernKienOP
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"Wool is catching on with runners because it is incredibly warm and has great wicking properties," Nace said.

The bottom layer during cold weather running is more negotiable that the important upper layers.

"As long as your head and hands are taken care of you can even wear shorts in the winter," Nace said. aOlernKienOP
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Nace finds running tights are popular with women runners during the winter. Rockow likes tights when the temperature is around 30 40 degrees, but above that she will often run in capris.

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In terms of footwear, Nace does aOlernKienOP
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Rockow does not wear traction devices, but she carefully avoids ice the best she can by running on cleared roads and sidewalks at local colleges like RIT, MCC, or the College aOlernKienOP
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