Marathon Monday in New England can offer a variety of weather conditions, and Boston has seen its share of variables throughout the years. Occasionally, New England weather can be cold and rainy in April, so runners must dress properly.
Weather conditions in Hopkinton can be very different from what you will experience in Boston once you cross the finish line. Even along the course, at the 17-mile mark (entering Newton) when crossing Route 128 and when descending Heartbreak Hill at 21.5 miles (leaving Newton), you may experience strong, cold, crosswinds. Keep in mind to factor in the wind - wind chills can significantly increase as you head towards Boston and the coast.
Preparation is key, especially when you could be waiting in the Athletes` Village for a few hours. Bring more than enough clothing, some that you may even leave behind when you are called to the starting line. After you finish the race, change out of wet gear as soon as possible. Heat Sheet blankets will be available at the finish.
These blankets help the body retain a limited amount of the body heat, but they are not designed to keep you warm for a significant length of time. The best advice we can give you is to seek out family and friends to assist you. Traditionally, the Family Meeting Area can be cold and windy; a plan to find post-race support groups should be an important part of every runner`s checklist.
Important information for running
in Boston`s cold weather:
Stay Warm Before the Race
If it`s really cold, bring a discardable sweatshirt to wear after you`ve checked your bag. If rain is in the forecast, bring a large-size plastic trash bag with you to wear as a throw-away raincoat. A thorough warm-up jog will get you to the start ready to go.
Protect Your Hands and Feet
As much as 30% of your body heat escapes through your hands and feet. Mittens are a better choice than gloves on colder days because your fingers will share their body heat. You can also tuck disposable heat packets into your mittens. Add a wicking sock liner under a warm fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.
Dress in Layers
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation while still letting out heat and moisture to prevent overheating and chilling. If it`s really cold out, you`ll need a middle layer, such as polar fleece, for added insulation.
Avoid Overdressing
You`re going to warm up once you get moving, so you should feel a little bit chilly when you start your run.
Don`t Forget Your Head
About 60% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it`s really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.
Check with Your MD
Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising in cold weather.
Don`t Stay in Wet Clothes
If you get wet from rain, snow, or sweat in cold temperatures, you`re at an increased risk for hypothermia, a lowering of your body temperature. If you`re wet, change your clothes and get to warm shelter as quickly as possible. If you suspect hypothermia -- characterized by intense shivering, loss of coordination, slurred speech, and fatigue -- get emergency treatment immediately.
Stay Hydrated
Despite the cold weather, you`ll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Maintain your fluid levels as we have discussed in earlier email notifications; however, make sure you do not over-hydrate.
Personal comfort
Carry a few tissues in a pocket. It`ll save you if your nose starts running in the cold.
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