by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the December 2002 issue of Runner Triathlete News. To get the full scoop on cold weather running gear, pick up a copy of the December issue of Runner Triathlete News. Subscribe to RTN today!

With cooler weather upon us, it's necessary to make changes to our gear to maximize comfort when running.

Dressing properly in cooler temperatures starts with a check of the current weather conditions and forecast. While the thermometer might read 40 degrees, you want to dress as though it's actually 60.

This 20-degree increase adjusts for the heat you generate as your body begins to sweat. While you might be a bit chilly initially, by the end of the first mile, you will be sufficiently warmed up and glad you left those warmer clothes at home.

It's also a good idea to dress in layers so you can shed clothing as you go.

And the most important body parts to protect are the head and hands.

More than 20 percent of heat generated by your body escapes through the head. A running-specific cap or a baseball hat can help you retain warmth on a cool day. If it's really cold - below freezing - you might want to consider a stocking or ski cap for additional protection.

Lastly, invest in a quality pair of running gloves. With very little insulating fat to protest them, fingers can be the first part of your body to suffer from cold, windy conditions.

Running with frigid fingers can be an excruciatingly painful experience.