The Coach Amy and Coach Liz Show
Promoting a healthy and positive experience for endurance athletes.
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The Coach Amy and Coach Liz Show

Created with endurance athletes in mind

Created with endurance athletes in mind. Coaches Amy and Liz have a combined thirty years of coaching and seven decades of competing in endurance sports. They cover topics relevant to athletes at various levels of participation: those training for a personal challenge to those competing for an age group placement or race qualification.

 

Benefits of Cold Weather Running and Tips for Doing It!

Coach Amy runs into Coach Liz and catches her wearing cotton (cotton kills) sweatpants over her running tights!

What’s this podcast episode about?

Coaches Amy and Liz explain why running outside in the winter beats running indoors and how to prepare your mind and body for the elements.

Clarification: We mentioned KC broke a temperature record of 11 degrees. This was record-breaking for KC in October.

Physical and mental benefits of running outside

Improve mood, sleep, and Recovery by running outside

Even filtered sunlight releases serotonin, elevates mood, improves sleep, decreases stress, and enhances recovery.

Breathe in fresh, germ-free air.

"EPA's Total Exposure Assessment Methodology (TEAM) studies found levels of about a dozen common organic pollutants to be 2 to 5 times higher inside homes than outside, regardless of whether the homes were located in rural or highly industrial areas." Learn more.

Tips for preparing to run outside in the winter

Increase your core temperature.

Coach Liz recommends a hot shower before running in the cold.

Avoid extreme transitions.

Neither Liz don’t drive to a run in a heated car

Wear the right gear.

Coach Amy shares how a pair of cotton gloves removed a layer of her skin, and Coach Liz makes an excellent case for using trash bags.

  • Lots of layers, breathable, water-wicking material. NO cotton

  • Hand warmer packets

  • Mittens with windproof cover

  • Household materials like plastic bags, old mylar race blankets

  • Vest

  • Thin, windproof puffer

  • Wool socks

  • Ear warmers

  • Balaklava

  • Yaktrax (not sponsored) for a snowy route

  • Trail running shoes for routes with a mix of snow and pavement

Coach Amy Blog Post on How to Dress for Cold Weather.

Find your mantra.

Coach Amy’s mantral is “Get through the first mile. You won’t regret it. It will be worth it.” Find your mantra.

Run with a friend.

Find an accountability partner or group to run with! Misery loves company.

Look forward to your post-run coffee.

Celebrate your accomplishment.

What causes itching after a run?

Exercise-induced urticaria and cold urticaria

That itch Liz describes with running is exercise-induced urticaria: a condition of hives, itching rash caused by increased blood flow to vessels and nerves. The itching can also be caused by the release of histamines by your mast cells. Learn More. Cold exposure that causes itching is referred to as cold urticaria. Running in the cold can cause both cold and exercise-induced urticaria.

Liz swims in trail running shoes and runs in a wet suit!

We digress. Talking about trail running shoes reminds Liz of an insane but fun race: Otillo Swimrun Austin

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