Christmas Party Oh, what a night, partying with Chasers into ’23… Well done to Ellie and Jodie for organizing a great night celebrating what a great year for running 2022 was. It’s easy to forget how we were kept apart for so long. It has been fantastic to have a full year of events again. It was very impressive how many Chasers recovered so quickly to take on parkrun and cross country the following day. Lost Property   Matteo collected some items left over at the end of the night. Let us know if these are yours and we can arrange for you to pick them up. Regent’s Park 10k Thank you to all the volunteers who braved the cold last Sunday. Well done to anyone who ran the race. Running in the cold weather Brrr. A bit nippy out innit. Here’s an article I stole from the internet that might be useful Sometimes, the seasons seem to change overnight. One day, you’re ticking off kms on a brisk, 60-degree afternoon with sunshine overhead; then the next morning, the temperature dips and you’re freezing cold. But winter running doesn’t have to be all bad. With the right gear and mindset, you can not just continue training as usual, but you can actually crush your workouts. Instead of turning back to the cozy comforts of home—or powering up the treadmill—use these 10 tips from cold weather pros to make the best of your winter running when the chilly weather hits. Give Yourself a Carrot Luring yourself out the door with the promise of a reward at the end—whether it be a catch-up with a friend or brunch—works. “Set a date to meet someone for a run,” says Jean M., a Runner’s World reader in Colorado. “There’s no wimping out when someone is waiting.” Usually in January and February, the Running Room in Edmonton, Alberta, hosts the Hypothermic Half Marathon, which attracts 3,500 runners in 14 cities across Canada—even at temps as low as -40 degrees Fahrenheit. “There’s a big, free brunch afterward,” says John Stanton, the founder. “People will do anything for omelets and pancakes.” Solo? “Tell yourself that you can go back inside after five minutes if it’s really bad,” says Patti Finke, a coach in Portland, Oregon. “Usually, you stay out there.” Wear the Right Shoes To keep warmth in and slush out, run in shoes that have the least amount of mesh. If you have shoes with Gore-Tex uppers, all the better, says Mark Grandonico, president of the Maine Track Club in Portland. Wear socks that wick away wetness but keep your feet warm, like non-itchy SmartWool socks. Dress Like It’s Warmer You want to be warm without sweating so much you get a chill. “The rule of thumb is to dress as if it is 10 to 20 degrees warmer,” says Grandonico. “You should be slightly cool when you start.” Think: layers of technical fabrics to wick sweat with zippers at the neck and underarm area to vent air as you heat up. The more you run outdoors, the more you’ll learn your own preferences. Get Lit With limited daylight, chances are you’ll be running in the dark. Wear reflective, fluorescent gear, and don’t be shy about lighting yourself up like a Christmas tree. Adam Feerst, a coach and trail race director in Denver, recommends using a headlamp or carrying a flashlight—less so you can see where you’re going and more so people can see you. Warm Up Pre-run Move around inside enough to get the blood flowing without breaking a sweat. Run up and down your stairs, use a jump rope, or do a few yoga sun salutations. A speedy house-cleaning works, too, says D. A. Reng from Kentucky. “The cold doesn’t feel so cold when you’re warm,” adds Laura Salmon of Akron, Ohio. If you’re meeting a group of running buddies, don’t stand around in the cold chatting before you run. “We sit in our cars,” says Feerst, “waiting for one person to get out before we all get out.” Outsmart the Wind Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, try breaking it up: Run into the wind for about 10 minutes, turn around to run with the wind at your back for five minutes, and repeat. You can seek out man-made wind shields, too. If wind’s in the forecast, consider slathering up with Vaseline or opting for a face mask before heading out. Be Flexible With Pace and Kilometres “Winter running is more about maintenance kms than speedwork,” says Feerst. In very cold weather, look for “inversions,” places that are elevated and where the air will be warmer. “Even 300 feet up, the air can be 20 degrees warmer, which makes a big difference,” says Steve Bainbridge, the trails liaison for the Fairbanks, Alaska-based Running Club North, the northernmost running club in the United States. Bainbridge’s coldest run took place in minus 50-degree weather. “My eyelashes were freezing together,” he says. If you can’t run in the middle of the day when the temperatures are warmest, run twice a day, says Stanton, 5kms in the morning and 5kms in the evening: “That’s better than doing one long 10km run where you might get very cold toward the end.” Change Quickly Post-run Your core body temperature drops as soon as you stop running. To avoid a lingering case of the chills, change your clothes—head to toe—as soon as you can. Women need to get out of damp sports bras quickly. Put a warm, dry beenie over wet hair. And drink something hot—a steamy beverage is great, but a hearty soup does double duty by refueling your protein and sodium stores while also warming you up. “We go to a coffee shop after our runs and use the bathroom to change,” says Grandonico. “Then we all relax with coffee and bagels.” Driving to a run? Bring a thermos of green tea or hot chocolate in your car to savor afterward. Run Well in Rain Runners in Mobile, Alabama, one of the wettest cities in the United States, are always prepared for rain—more than 150cms per year, in fact. “In my car, at all times, I have a spare pair of sneakers, a running outfit, and three beach towels,” says Allyson Lamey, a member of the Port City Pacers club. “When it’s raining, I slip my feet into plastic baggies, then put on my running shoes,” says Darryl Dalcerri of Lompoc, California. “The baggies keep my feet dry even when I run through puddles.” If you have to dry shoes overnight, crumple up newspaper and cram it tightly into your shoes, with the insoles removed. The newspaper soaks up the moisture. Race Someplace Warm Having a winter race to aim for is great for keeping you motivated to train through the fall. Even better motivation? Knowing race day will be free from snow and ice. Southern summers can be brutal for runners, but during the winter, temperatures are moderate enough to go after a personal record—which is part of the reason Florida alone offers many marathons in the colder months. Cross Country This weekend there is the Southern cross country masters and inter county championships in Oxford. Next week is the third fixture in the Sunday cross country league in Stevenage. Details can be found in the calendar. Calendar Here's whats happening over the next few weeks other than our usual Tuesday, Thursday and Sunday runs. You can find our full calendar on the website. 10/12/2022 Southern Masters XC Championships 10/12/2022 Southern XC Inter County Championships 18/12/2022 Sunday XC League - Fixture 3 - Fairlands Valley Park, Stevenage Sign up to run We are also currently taking names for the following events. 11/02/2023 Met League XC - Fixture 5 - Trent Park Sign-up to run 15/01/2023 Sunday XC League - Fixture 4 - Royston or Cassiobury Park, Watford Sign up to run 19/02/2023 Sunday XC League - Fixture 5 - Royston or Cassiobury Park, Watford Sign up to run 25/02/2023 National CX Champs - Cheshire Sign up to run Results If you want to upload a photo or your results are missing, log in to our website and update your picture and Power of 10 ID. RunThrough Kempton Racecourse 5K / 10K / Half Marathon (Kempton Park), 19/11/2022 10K David Nelson 49:13 (49:07), 35 (3) [56.02%] London Championships (Parliament Hill), 19/11/2022 10KXC Andy Davies 43:23, 174 [61.58%]   Daniel Berry 49:32, 315 [66.22%]   Tony Him 50:34, 336 [56.10%]   Eamon Byrne 61:21, 419 [52.49%] 6KXC Juliette Westbrook 27:35, 106 [64.71%]   Chloe Bazlen 30:08, 153 [59.24%]   Emily Martyn 31:00, 165 [57.63%]   Stephanie Mercier 31:04, 167 [57.99%]   Carmen Harrington 31:19, 172 [57.10%]   Emily Morgan 31:51, 180 [56.04%]   Anne Caspi 34:36, 216 [66.81%]   Jennifer Moore 35:28, 231 [50.38%]   Elizabeth Aryeetey 36:58, 240 [61.72%] RunThrough Lee Valley Velo Park (Lee Valley), 26/11/2022 HM Sophie Brownlee 98:43 (98:41), 12 (1, 1) [66.07%] NEW PB Doncaster 10K (Doncaster), 27/11/2022 10K Christopher Leslie 35:45, 66 [74.73%] NEW PB RunThrough London 10K / Half Marathon (Olympic Park), 27/11/2022 10K Marcos Cuevas-Nunez 47:44 (47:38), 49 (22) [63.09%]   Eleanor Childs 54:39 (54:27), 173 (54, 33) [55.71%] Parkrun 03/12/2022 Cheltenham Rebecca Howarth 25:45, 120 (-, 1) [57.35%] Dulwich Myles Preston BA (Hons), CIMA (Cert), GDL, LPC, PGCE, MA, MSc, A* A Level in Government and Politics 16:23, 4 [81.38%] NEW PB Finsbury Park Gaby Anderson 26:47, 219 [55.13%]   Ellie Holloway 26:52, 222 [54.96%]   Jodie Pearlman 26:52, 223 [54.96%]   Hattie Lowe 26:52, 224 [54.96%]   michele griffiths 28:35, 284 [63.32%] Great Notley Lauren Longhurst 20:57, 8 (1, 1) [70.96%] hampstead heath Phil Batchelor 00:27:02, 125 [60.54%] NEW PB Hampstead Heath Keith Jordan 21:44, 26 (1) [70.02%]   Andrew Farrell 22:00, 30 [67.05%]   Phil Batchelor 27:02, 125 [60.54%] NEW PB   Andy Hickson 27:16, 131 [59.05%]   alon caspi 28:27, 159 [58.06%]   Alina Williamson 31:09, 224 [48.05%]   Emily Morgan 31:37, 237 [46.71%]   Janet Kidd 32:26, 250 [54.52%]   Amanda Taylor 32:29, 251 [55.72%] Harrow Juliette Westbrook 33:43, 147 [43.80%] Highbury Fields Simon Fitzmaurice 19:31, 17 [67.98%]   Bruno Papadacci 20:20, 28 [65.98%]   Andy Davies 28:26, 195 [45.72%]   Stephen West 34:37, 289 [41.98%] Holyrood Rachel Rosenthal 23:32, 73 [63.03%] Linford Wood Daisy Wooller 25:29, 34 [57.95%] Lordship Recreation Ground David Nelson 24:16, 66 [56.11%]   Carmen Harrington 24:39, 71 [60.04%]   Lizzy Muggeridge 31:20, 140 [51.60%] Oak Hill Alex Renton 23:07, 41 [60.99%] Valentines Paul Matthews 30:29, 100 [66.48%] Whitley Bay Christopher Leslie 19:13, 10 [67.56%] Wormwood Scrubs John H Grigg 37:46, 65 (1) [67.74%] Start Fitness Metropolitan League (Uxbridge), 03/12/2022 8KXC Andy Davies 31:21, 144 [67.62%]   Daniel Berry 36:07, 265 (7) [72.17%]   Juliette Westbrook 37:22, 71 [64.32%]   Fiona Russell 39:25, 97 (-, 7) [71.12%]   Mabel Ellerker 40:28, 107 [59.39%]   Daniel Lewis 40:47, 342 (46) [56.85%]   Emily Martyn 40:56, 111 [58.75%]   Eamon Byrne 42:08, 351 (25) [60.76%]   Collette Farnol 42:44, 124 [56.47%]   Gary Homewood 44:17, 366 (27) [57.81%]   Rafaele Lamour 44:19, 137 (-, 14) [61.79%]   Fiona Carr 44:35, 140 [54.28%]   Anne Caspi 47:48, 152 (-, 7) [65.73%] Perivale 5 (Perivale), 04/12/2022 5M Nicola Payne 31:03 (31:02), 30 (2, -) [77.09%] NEW PB   Simon Fitzmaurice 31:24 (31:20), 33 [67.84%] NEW PB   Alina Williamson 45:45 (45:35), 170 (50, 18) [53.23%] NEW PB Valencia Marathon (Valencia ), 04/12/2022 Mar Simone Stoppa 03:02:05 (03:01:31), 4218 (1286) [67.92%] NEW PB Trinidad Alfonso Valencia Marathon (Valencia, ESP), 04/12/2022 Mar Daniele Biagi 2:38:16 (2:38:12), 855 [78.34%] NEW PB   Simone Stoppa 3:02:05 (3:01:31) [67.92%] NEW PB Links Send your stories to newsletter@chaser.me.uk. 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