Rich on Running: Live, learn and layer up

Welcome to the first edition of “Rich on Running,” a weekly exploration of running-related topics by someone who took up the sport this past summer and is, as they say, running with it?What a topsy-turvy day for running it was on Monday. The variable weather conditions resulted in equally varied attire for my fellow runners yesterday.People came up with all sorts of arrangements to run in the fluky 50-degree temperatures. Some ran in shorts, others preferred light pants. And there were some who accessorized, going with hats and mittens to keep themselves extra warm.The day truly exemplified the New England weather cliché of “if you don’t like it, wait a minute.” We had a sprinkling of what Guns ‘N Roses would call the cold November rain ? an assortment of chill winds ? and that weird warm temperature so common in far-off places like Florida.For my run of what turned out to be about three miles on the Minuteman Bikeway from Cambridge to Arlington, I wore some light pants, a long-sleeved shirt and windbreaker. No gloves, but I did put on one of my two Patriots caps. I wore my trusty New Balance shoes and no socks.When all was said and run, it was refreshing ? especially the break I took by the Alewife Brook. That said, I should’ve taken off my jacket around one and a half miles because I was feeling a little too hot. The other problem was water. The drinking fountain I rely on near Russell Field (where Peabody has played Cambridge in football) wasn’t working. I could’ve used some H2O to cool down.Local running experts shared their own advice on how to prepare for variable weather conditions.Lynnfield High cross country coach Joe DiBiase recommended a good session of stretching and – for people his age, in their 40s and 50s – taking the first half-mile “kind of slow, easing into it.” And when he’s done running, “I walk a little bit after, if I have time. I cool down outdoors before resting indoors.”When it comes to selecting the right gear for changing climates, DiBiase praised “all these new fabrics, new gear ? dry fit, wicking material,” and contrasted it favorably with what he used to wear.”I joke with my wife that when I started in the 1980s, I’d wear gray sweatpants and an old windbreaker. But when it got wet, it’d get heavy, wet and cold. Not anymore. Everybody, all of us runners, switched over to dry fit from Nike and Adidas. It helped me out. It makes running a little more enjoyable, and I can handle tough weather.”Lynn’s Joe Abelon focused on three separate areas: preparing for the cold, the wind and the rain.For cold temperatures, Abelon recommended going layered with long-legged spandex, a sweat-type shirt and running pants. He said that a long-sleeved T-shirt and hooded shirt are a good layered look.When it’s windy, he favors a nylon shell; a warm hat covering the ears; and gloves. And in the rain, he said that water-repelling gear works better than water-resistant gear.He had one more tip for those running in the wind.”Run against the wind in the beginning, if it’s out and back,” he said. “Run back behind the wind. It’s hard to run into the wind when you’re tired.”Swampscott High cross country and indoor track coach Joe Tenney said that New England can create some challenges for runners in terms of how to dress.When it is raining, he said that he tries to avoid underarmor and that “a nice, lightweight rain jacket is sometimes better.”He also said that he tries to stay away from long distances in general on days like yesterday ? but if he does go out, it would be in a sweatshirt and hat.Congratulations to the North Shore’s latest running star, Catarina Rocha, a sophomore at Peabody High. She ran in the Foot Locker Cross Country National Championships in San Diego this past Saturday. While she expressed a bit of disappointment in her finish (31st of the 40 girls who participated), I hope that the thrill of qualifying for the race, and of running in it, will stay with her.Upcoming races: The latest edition of the Danver