Jenny Kincaid Boone

Jenny Kincaid Boone has been running since she was in eighth grade. She competed in cross country and track at Fort Defiance High School (Fort Defiance, Va.) and at Roanoke College, where she was all-ODAC in cross country for four years. When her knees and legs aren't aching from the wear of years of competition, she hits the 19 to low 20-minute range for a 5K.

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Wicking is the new buzzword for running-wear that’s fit for the cold.

Clothing that has moisture-wicking qualities keeps wetness away from your body and helps you to stay warm in frigid temperatures.

And never mind that there have not been many days of below freezing temperatures yet in the Roanoke Valley. But as we have experienced in past winters, the cold and snow can come quickly and stay for awhile.

We consulted with Fleet Feet owner Blaine Lewis, who also is a runner. He gave the scoop on some of the best cold weather running apparel and gear for this winter. He also shared hints for braving this year’s cold temperatures.

Underneath it all

Layering is the key word when dressing for cold weather running. Light, multiple layers of many kinds will do, including short-sleeved t-shirts under long-sleeved tops, Lewis said. But don’t overdress. Your clothes get cold when you sweat.

“Dress as if it were 20 degrees colder,” Lewis said.

One layer:

A long-sleeved, lightweight shirt that zips up to the neck is like having your own thermostat, Lewis said. He suggested wearing this kind of shirt as an outer layer, and using one that wicks moisture away from your body. You can zip up the shirt when you get cold and “zip it down when you start heating up,” Lewis said.

“A zipper with a higher neck will get more protection [from the cold] than one with a short neck,” he added.

Block the wind:

A warm but lightweight jacket worn over everything will cut through the cold and wind. Lewis calls it a wind inhibitor. The jacket should be warm and do a good job of trapping body heat, he said.

The extremities:

The most important parts of your body to keep warm are your head and your hands, Lewis said. Always wear gloves and a hat, preferably one made with polyester fabric, which is best for wicking away moisture. Mittens with a wind-resistant layer on top and breathable material underneath also work for maximum hand-warmth.

Some women also prefer an ear warmer rather than a hat. “It keeps ears warm without getting extra heat build up,” Lewis said.

The legs:

Though people still wear long tights when running outdoors, pants are becoming a more popular option, Lewis said. Loose fitting, vapor-dry pants work well for cold weather running. The pants aren’t made with as much lycra, making them better at wicking away moisture.

Your toes:

Protecting your feet guards against frostbite or circulatory problems. Wear absorbent dry socks when you run, according to runnersrescue.com, a Web site that give tips on injury prevention for runners.

How to warm-up in the cold

· Bundle up and exercise for a few minutes indoors. Walk on an indoor track or exercise on a machine. You’ll have a reservoir of warmth before you head outside in the cold.

· Start the run going into the wind. That way, you will come back with the wind.

· On cold days, pick an environment where you can seek refuge from the outdoors for a few minutes.

· If you start to get too warm, remove an outside layer of clothing or unzip an outer layer.

· Try not to let yourself sweat because it is likely to freeze and leave you feeling very cold. Remove an outside layer before the sweat starts flowing.

Upcoming Races

Jan. 29: Ground Hog Scurry, Blacksburg, runaboutsports.com

Feb. 5: Masai 5K Trail Race, Charlottesville, www.badtothebone.biz

Feb. 26: Blacksburg Classic 10 mile and 5K, hcivic.bev.net/striders/classic_2005.html