The Scoop on Poop

If you’re like me and my running buddies, we’ve had conversations about just about everything under the sun while on the run, but for some reason, poop rarely makes the list. Everyone wants to ask, but often don’t. Maybe it’s looked at as a sign of weakness, because it’s something we feel we can’t control. Or maybe it’s because of our 5th-grade nature to make fun of poop…example just recently when the football player pooped his pants during a play making national news.

Well, I don’t’ think much is going to change regarding the humor around poop. It will always be the butt of jokes (no pun intended…well maybe, LOL!). So that’s why I’m writing this post on poop. Yes, there will always be those times where out of the blue, you have a gut attack on a run, and you have no idea where it came from or why? You suffer through the run miserable. But there are some things that can be done to lessen the frequency of poop attacks on the run as well as how to better deal with them when they do occur.

I’m somewhat of an expert on this issue. You see, I have ulcerative colitis-an autoimmune disease which affects the gut. I was diagnosed with UC about 15 years ago. Luckily I’ve been able to keep it pretty much in remission, although what’s normal for me probably isn’t normal for a non UC person. Four bathroom visits In a day is the “new normal” for me. That’s good! A person in the midst of a UC flare can go 15+ times a day. Even though my “remission” keeps things pretty tame, I’ve had to learn how to adapt my running accordingly. Below are a few tips that will help anyone dealing with poop issues on the run:

Happens to the Best of Us: I truly think people don’t talk about this topic or seek help, because it makes us look like we are weak, have no control. Well my best advice for that is “get over it.” Even elite runners have bouts with the dreaded poop attack on a run. Paula Radcliffe had to pull off the course in 2005 to take a dump right there in front of everyone. Finishing with a little lighter load, she went on to win the race. I’ll never forget years ago watching the NYC marathon with one of my favorite marathoners, 9-time NYC winner Greta Weiss. She had diarrhea and was running with toilet paper. Of course the press gave her no mercy and had a camera on her the entire race. Even so, she prevailed and won the race. Uta Pippig, the 1996 Women’s winner of the Boston Marathon won that race with cramps and diarrhea. Even Greensboro claim to tennis fame, John Isner had to take a bathroom break during the marathon match in 2010 with Nicolas Mahut. So, you are not alone. Everybody poops.

Food for Thought: A little advance planning with your eating can be a big help in deterring poop attacks. I’m all about a high fiber diet including whole grains, fruits, and veggies. However, these awesome foods are not very run friendly, particularly long-runs. The day before a really long run or an endurance race or event, cut way back on the complex carbs and high fiber foods. You need to stock your body with glycogen which is the fuel you’ll be using on the run, but the day before, eat simple carbs (regular pasta, white bread, white rice, etc.). Yes…you have my permission to each simple carbs the day before a long run. BUT……these simple carbs should not be laden with a lot of fat. High fiber and fatty foods take longer to digest. So, even if you cut back to only simple carbs the day before a long run or race, if all you ate were Dunkin Donuts, all that fat may still be churning in your gut the next day on the run. A churning gut is not what you want on a long run. So, eat the day before. Eat plenty, but keep it simple and low in fat.

Clear the Gut: Reducing bulk is a great way to prevent bathroom issues on the run. Clearing out the pipes before the run is another good method. Having a routine before a long run and/or race is your best bet. Train your body to go to the bathroom after eating your pre-run meal. It can be done. I’ve found that having coffee with my pre-run meal helps. Caffeine causes peristalsis which is what triggers your brain to know it needs to go to the bathroom. Also, I think the warmth of the coffee moves things along. This may mean getting up earlier to eat, drink, and poop. Those few less minutes of sleep are worth it. A friend of mine that has UC has discovered that drinking a glass of Metamucil before going to bed ensures that he’s able to clear his gut before his run. This may not work for everyone, but for him it helps ensure that he’s “empty” for the run. Note: Do not try this the night before a race, if you’ve never tried it before!!!

Back to That Caffeine Thing: Caffeine is a great energy booster. Seems like just about everything now has added caffeine, even many of sports gels. Problem is that the same caffeine that produces an energy boost, can start peristalsis…what tells your brain you need to poop. So, if you’re prone to poop attacks on the run, ask yourself if they tend to happen shortly after taking a gel? If so, and your gels contain caffeine, try using a non-caffeinated gel and see if you get the same result.

Watch the Sugar-Free Foods: Sugar-free sounds good. Lower carbs means lower sugar and high-sugar foods can sometimes upset the GI tract. BUT...many sugar-free foods contain sorbitol which is known to cause diarrhea. Many sugar-free chewing gums and sugar-free hard candy contains sorbitol. So, check the label.

Stay Hydrated: You greatly increase your chance of GI distress when you sweat out 4% of your body weight on a run.  That's about 5lbs in a 125lb runner and about 6lbs for a 150lb runner. Six pounds sounds like a lot, but you can easily lose that much fluid on a long run. So, go into your long runs and races well hydrated by drinking water throughout the day before the run. Don't drink to excess, however. Then on the run, be sure to replace fluids by drinking water/sports drink throughout the run.

Stick to Your Routine: Sometimes I think I may appear unsocial when it comes to group race trips because I tend not to partake in the group house sharing. I usually get my own hotel room. Reason? Well, I need to know that I can stick to my race morning routine. I need to know that the bathroom will be free. I need to not be worried that my morning blasts will be heard by all. I need to be relaxed and in my normal routine. Nothing will break your confidence more going into a race than thinking, dang I should have gone to the potty one more time.

Wipes to the Rescue: I’ve had runners tell me many different things they’ve used to clean themselves when surprised by a poop attack during a run with no bathroom available. Everything from socks, to race bibs, to leaves. Be careful with using the natural fauna, the one runner I know that thought using nearby leaves was a good idea soon had a bigger issue…poison ivy. OUCH! If you’re prone to bathroom issues and you’re running an unfamiliar route or if you just want to be on the safe side in a race or long run, try packing some wipes. Take 5 or 6 personal wipes and place them in a Ziploc baggie. Press all the air out, then seal the bag. Fold the bag up and put it in a pocket in your shorts, the little pocket on many hydration belts or handheld water bottles, or just pin it to the inside or outside of your shorts.

Acclimation Baby!:  Runner's trots is common among beginning runners. Why? Well increased exercise or just increasing your activity level beyond what your body is used to can cause an overactive GI. Hang in there, your body will adapt. Marathon trainers often experience a similar thing at the onset of their training. Even though they are used to running and have a normally high activity level, when they increase it with added speed workouts and long runs, the body can say , Whoaa!! The body will adapt once if figures out you're going to keep doing this.

“Poop-ouflage”: Prone to bathroom issues? Wear black! May not help with the physical symptoms you’re experiencing, but it will help keep the masses from knowing (at least visually) if you’ve had an accident.

Plot out the Potties: If you’re running city greenways and /or parks, scope out where the public restrooms are located and then plot your running route so that they fall strategically within your route. Even if you don’t need them for a bathroom break, it’s good to know one is along the route just in case. I discovered one such public facility at a ball park along one of our greenways that’s in a perfect location. I can easily run about 7 miles to this location and then do two different out-n-backs from the same facility making for a great 20-mile run. I can use the bathroom if need be as well as refill my water bottle (there’s a water fountain here as well) several times. For race time, find out where the port-o-potties will be located along the race course. If the information is not provided on the race website, email the race director. They should be able to provide you with this information.

Take a Tour!

Check out the video below to take a quick tour of RunnerDude's Fitness and all it has to offer! After the video, be sure to check out our website!

RunnerDude's Fitness Studio Tour from Thad McLaurin on Vimeo.

The Perfect Post-Run Recovery Smoothie

The optimal refueling window after a long run is 15-30 mins. With a few ingredients on hand, you can whip up this post-run recovery smoothie in no time and be on your way to a quick recovery! Give it a try!

RunnerDude Post Run Recovery Smoothie from Thad McLaurin on Vimeo.

Know Your Numbers

The scale is a scary piece of equipment for many. Its reading can mean triumph or defeat. Used in the
correct manner, the scale can give you great information about your body composition.

Below are a few tips to make the most of your scale and use to help you evaluate your progress beyond just how much you weigh.

• Calibrate your scale: You can pick up a spring scale for under $20 at any big box discount store, but the old saying, "You get what you pay for" really holds true with the cheaper scales. Spring scales provide the least accurate reading. If you are using a spring scale (the kind you step on and the needle moves around a dial to reveal your weight), make sure it's calibrated correctly. To do this, have your doctor weigh you or weight yourself on a balance scale at the gym (the type you stand on and move the weight balance to reveal your weight). Once you have your accurate weight, stand on your spring scale and see if there is any difference. Usually, you'll weight less on the spring scale. So, if you're 4lbs lighter on the spring scale, then move the needle on the scale from "0" to "4." This will give  you a more accurate reading.
• Same time, same place: Keep your scale in the same location, don't move it around. Particularly with spring scales, the more it's moved around, the more likely the calibration will get off. So avoid storing it in a cabinet and taking it out each time you weigh. Also, weigh yourself at the same time each day. Within the same day, your weight can vary +/– several pounds. A morning weight and an afternoon weight can be very different. 
• Expect variance: Having your weight vary +/– 2-4 lbs from weigh-in to weigh-in is normal. As long as your weight stays within that +/– range, you're fine. If the trend is that it keeps getting higher, that's a different story. Hydration, the types of food you've eaten, the amount of food you've eaten, bowel movements (or the lack there of) can all affect your weight and it has nothing to do with decreased or increased body fat. Just normal fluctuations of your body. Exercise can cause muscles to retain water and eating carbohydrates can cause your body to retain water. You should not avoid either, it's natural. That water retention is temporary and not body-fat weight gain. If you've ever carb-loaded before a marathon, you may have had that bloated feeling and the scale may say you've gained a pound or two. That's actually a good thing. That means your body is retaining some water meaning you'll be well hydrated on race day. During the race, that water will come in handy and you'll lose that extra water weight.
• Invest in a good scale: While many purchase the spring scale because it's more affordable,
  
  it really doesn't give you the big picture. All it provides is your weight. Owning or having access to an electrostatic impedance scale will provide you with a wealth of data that will give you more information about your body composition. This type of scale looks similar to a spring scale, but there is no dial. It has a digital display. You stand on this type of scale barefoot (it needs skin contact for an accurate reading). While standing, the scale sends an electrical impulse up through your body. Don't worry, you feel nothing and it's safe. The rate at which this impulse travels determines everything from your weight, body fat %, lean mass, water %, visceral fat, BMR, MET age, bone mass and more. Many fitness studios and gyms have such scales, if you're not ready to purchase your own. Depending on what you buy, you can expect to pay about $60 to several hundred dollars for such a scale. In the studio, I use the Ironman by Tanita and it runs about $150. 
• Take some data: Now I don't mean keep an obsessive log of each weigh-in, but it's a good idea to periodically record your stats. This gives you a benchmark from which to compare progress.
• Know your numbers: Have you been working on your nutrition with a weight loss goal and working out? Have you be perplexed feeling like you've lost weight but the scale is telling you something different? Clothes feel lose. You feel better than you ever have before. You're eating smart. But that dang scale keeps saying you've either lost nothing or gained! Well, if you know your numbers, then that weight gain may be a good thing. WHAT? Crazy talk, right? Nope...a good thing. For example, last year about this time, I decided to drop about 25lbs. I was getting ready to turn 50 and I wanted to head off that middle-age weight gain. So, I began to make sure I was getting in "Me" workouts and "Me" runs. While I didn't go on a diet, I did start to be more cognizant of what I was eating and making smarter decisions about what I was eating. As a result I lost that 25lbs. But.....in the past 2 months, the scale has shown a weight gain. Now this would cause a panic in most individuals. Weight gain must mean body fat gain. Right? Not always. Fortunatly I knew my nubmers. In the past two months, I've been upping my resistance training. I looked back my the data I had recorded from my weigh-ins and I saw that my body fat had not increased. It was still at the lower end of the healthy range. What had changed was my lean mass....my muscle mass. I had gained some muscle! Six pounds of muscle in fact! Awesome! This muscle gain actually makes me look even leaner. It also, means I'm stronger and have more muscular endurance which is supporting me on my runs, particularly my long runs. 
• Men and Women are not created equal...when it comes to body fat: Healthy body fat % numbers for mean an women are apples and oranges, so know your numbers. I can't tell you how many ladies have heard me say their body fat is 25% and they're devastated, when that's an awesome body fat perfect for ladies. Actually the low end of the healthy range for an 18-year old female is 21%. As you know, men and women are physically very different. Women need more body fat. The low end of the healthy range for an 18-year old male is 8%. Men do not need as much body fat. But remember that the young lady at 21% body fat isn't fat because she has 13% more body fat than her male counterpart. It means she's lean and has exactly what she needs for her body to function properly. Below are the healthy body fat ranges for men and women. 
  
• Not all body fat % measures are equal: The most accurate way to determine percent of body fat is to do a water displacement test...the "Tank Test." This is the test where you're submerged under water.  While this is the most accurate, it's not the most convenient and it can be expensive. There are several other methods used to determine body fat percent such as the electrostatic impedance scale I mentioned above, an air displacement test, and a caliper pinch test. All of the non water-displacement tests have a +/– error rate of 4%. I've had two different clients (one female, one male, one physically fit and one not as fit) have the tank test done. The next day they came to the studio and we checked their body fat using the electrostatic impedance scale. The body fat of both individuals was 4% higher on the electrostatic impedance scale as compared to the tank test. So when using the scale with my clients, I give them a range. If the scale says their body fat is 25%, then I tell them their body fat could be as low as 21% and as high at 25%, both of which are healthy. Determining body % percent at home is not an exact science. The main thing to keep in mind is that if you're not wanting to loose/gain weight, you want the number you see to remain constant. If you're trying to lose weight, you want to see that number get smaller over time. 
• Don't become discouraged. In today's rush, rush, quick-fix society, we often want immediate results. If you have extra weight you want to lose, it's going to take time. Losing weight slowly over a longer period of time has a much higher "keep-it-off" success rate than dropping a lot of weight in a short period of time. If you're combining exercise along with weight loss, you may not see much change on the scale initially, even though your clothes may feel looser. Just like I described above, you may be increasing your muscle mass while at the same time decreasing your body fat %. So on the scale it may be a wash. This often happens the first month or so. Stick with it and your weight loss will start to show on the scale. Taking girth  or circumference measurements of your hips, waist, thighs, calves, biceps, chest, etc, is also a great idea. After a couple of months of your new diet and exercise regimine, retake your girth measurements and even though the scale may not reflect a huge weight loss, you may discover you've lost an inch in your waist, a half-inch in your calf, a couple inches in your thigh. More proof that your body composition shifting in the right direction.

Labels, Labels, Labels!

Pick up most any food product in your local supermarket and you'll more than likely be bombarded by catch phrases, slogans, and labels. The labels can be confusing. The USDA and FDA are responsible for many of these terms and labels. However, many are engineered by the food industry to help promote and sell their products. They can look and sound very official. The problem is that often the public can't tell fact from fiction and even if they do recognize the officially USDA or FDA regulated terms and labels, they many not fully understand what these labels mean. Trying to buy healthy products for your family sometimes feels like a crapshoot.

I read a lot of professional journals and one of my favorite is IDEA Fitness Journal published by the IDEA Health & Fitness Association. Each year they publish an issue that's focused on nutrition. The March 2015 issue contains an awesome article titled "What you don't know about food labeling could undermine your health" written by Megan Senger. Most of the article presents information on food labeling from experts Brian Wansink, PhD, a marketing professor and behavioral economist expert at Cornell University in NY state who directs the university's Food and Brand Lab and Yoni Freedhoff, MD, a physician, professor, and weight loss specialist in Ottawa, Ontario.

Senger states that the food industry is one of the top advertisers in the U.S. (Chandon & Wansink 2013). $116 billion was spent  marketing healthy fruits and veggies in 2012. 4.6 billion was spent marketing fast food. That's a lot of money. The food industry is using healthy claims to help sell their foods. Unfortunately due to the creative, inventive, and confusing "healthy" terminology, consumers aren't always purchasing exactly what they think they're purchasing.

Below you'll find several USDA regulated terms  that I pulled from Senger's article. You'll also find her explanation of each term so that the next time you're at the grocery store you'll be better prepared to separate the fact from fiction.

Natural: Under FDA jurisdiction (produce and many packaged foods), "natural" and "all-natural" are meaningless. You need to be careful and really inspect  these products to make sure it supports good health. Under USDA jurisdiction (animal products) "natural" has a little more meaning. These products must be minimally processed and contain no artificial ingredients. But, be careful, because a natural label does not include any standards on farm practices and does not require the "prudent use of antibiotics" nor does it bar the use of growth hormones.

Naturally Raised: This is a "voluntary standard" which indicates that livestock used for meat have been raised entirely without growth promotants and antibiotics and have never been fed animal byproducts. However this term does not address animal welfare or the use of eco-friendly farm practices.

Organic: Irradiation, sewage sludge, synthetic fertilizers, prohibited pesticides and genetically modified organisms cannot be used on crops that bear the USDA Organic seal. The use of "organic" is regulated on most U.S. foods, however not for seafood. the U.S. has no organic standards for "aquaculture." For livestock this seal ensures that producers have met animal health and welfare standards, did not use antibiotics or growth hormones, used 100% organic feed, and provided animals with access to the outdoors. Several various of the label can be used such as " 100% Organic" (meaning all ingredients and processing aids must be organic); "Organic" (meaning it contains 95% or more organic ingredients) and "Made with Organic..." (meaning at least 70% of the ingredients are organic).

Low-Fat: Foods with this label must not have more than 3g of fat per serving. Note: Senger points out that this may not amount to much because low-fat products are on average only 11% lower in calories than the regular versions. The removed fat is often replaced with sugar.

Fat-Free: Foods with this label must have less than .5g of fat per serving.

Reduced-Fat: Foods with this label must have at least 25% less fat than the regular versions of those foods, "Reduced" is only relative to the original product of comparison not to any healthful standard.

Gluten-Free: To meet the FDA guidelines and carry the "gluten-free", "no gluten", "free of gluten", or "without gluten" label, a food product's gluten content must be less than 20 parts per million. Senger states in the article that this is a very "trendy" term and nutritional needs can vary a great deal from person to person and to keep in mind that a gluten-free product by no means equates to a healthier choice.

Grass-Fed: This term applies to ruminant animals such as cattle and sheep that were only fed mother's milk and forage (eating grazed or stored hay, grass, or other greens). These animals must have access to pasture during the growing season. If the "USDA Process Verified" shield accompanies a grass-fed label, this means USDA inspectors have verified the claim. If there is not a process verified shield, then it has not. Note: Grass-Fed does not indicate any limitations have been put on the use of antibiotics, hormones or pesticides. It also does not indicate year-round access to pasture. Be careful of similar labels and terminology such as "grass-finished" and "green-fed." These are not regulated terms.

Free-Range: If you see this USDA regulated label, it means that a poultry flock was provided shelter and unlimited access to food, fresh water, and access to the outdoors throughout the production cycle. However, the quality or size of the outside area and duration of outdoor access are not specified. Note: "Fee-Roaming" is not a regulated label.

Cage-Free: This label means that a flock could freely roam in an indoor or enclosed area with unlimited access to food and fresh water during the production cycle. This label does not explain if the flock had any outdoor access or if they were raised in overcrowded conditions.

No Antibiotics Added: This USDA-regulated term may be used on labels for meat or poultry products if the producer provides sufficient supporting documentation, but there is no system in place to verify a claim of this type. Note: The term "antibiotic-free" has no regulatory definition.

No Hormones Administered: This USDA term applies to beef and dairy products. This claim is allowed if the producer provides sufficient documentation that no hormones have been used in raising the animals. Note: The terms "hormone-free" and "no hormones" are not permitted on the labels of beef, pork, or poultry products since animal proteins contain naturally occurring hormones regardless of production methods. 

Senger's full article can be found in the March 2015 issue of IDEA Fitness Journal. The full article contains more comprehensive information on the above data and it also provides excellent information on  food marketing, how branding affects enjoyment, the "health halo" effect, neurological responses to food marketing, labeling regulations and limitations, "third-Party Labels", and other unregulated food marketing terms. Sounds technical, but it's a great read.

Time to Shop That Fall Marathon

Fall marathon shopping? Yep. Most runners have spring fever on their minds this time of year, planning out their spring 5K, 10Ks, and/or in training for those spring half and full marathons. But it’s also time to start planning ahead for fall.

Fall marathons have become so popular that many now cap the total number of runners and/or use a lottery system of registering runners. It’s no longer a given that you’ll get into NYC, Marine Corps, or Chicago, just to name a few. Even some smaller races have gone to a cap and lottery system in order to keep their races small and manageable. 

Because of the cap and lottery it’s best to have Plan B or maybe even a Plan C option. Many races open registration in the spring, but don't announce whether you've you’ve made the lottery until summer. There’s nothing more frustrating than to have started training for your race only to find out that you didn’t make the lottery and all the other races are closed.

There are other considerations too. Where do you want to run? Do you want to travel or stay local? Flat or hilly? Warmer climate or cold? Is your goal to run hard with the hopes of a PR or are you running to enjoy the view? Use this time to ask yourself these questions so you can shop for the race that best fits what you're looking for.

Also, use this time to prepare your family. They need to be on board with your training and racing

expectations. They need to know that you’ll have to put in lots of hours hitting the road or trail, particularly on the weekends. Are they expecting to go with you to the race? Racing and family trips often don’t mix very well unless you’ve set the ground work for expectations early on.

The Disney races have become extremely popular the past few years. Sounds awesome, but “The most magical place on earth” can quickly become Dante’s Inferno, if everyone isn’t on the same page. Exploring a 40 square-mile theme park the day before a marathon in which you plan to PR isn't the best idea. Is your spouse or significant other ready to tackle the park with kids solo? No kids? Is your spouse or significant other ready to do things solo or be stuck in the room? Seems like simple questions couples and/or families would have discussed, but they're often overlooked.

Below are some things to consider when planning your fall marathon:

• List the races you’d like to do. Rank them in order of preference.
• Find out if your race of preference has a cap and/or uses a lottery registration system. If it does, create a Plan B and Plan C in case you don't get your top choice.
• Have a family meeting to discuss the upcoming training. Recruit their support. If the family is coming to the race, discuss what you will and will not be able to do during the trip.
• Plan enough time to train (12-14 weeks for a half marathon; 16-18 weeks for a full-marathon)
• Build your base mileage so you’ll begin your training strong and decrease your chance of injury.  The month before your training begins your totally weekly mileage if training for a half should be 15-20 miles. If training for a full marathon, it should be 20-25 miles.
• Investigate lodging and travel details early. Hotels tend to book up fast for the larger races.
• Mark your calendar with the race registration opening date. Popular races can fill up within minutes of registration opening. So mark your calendar not only with the date but the time of day that registration will begin so you can plan to be sitting at your computer at the ready. 

BRRR It's Cold Outside!! What to Wear on that Cold Run.

Not sure what to wear on these cold runs? Here's a few tips:

• ·         Dress as if it's 10-15 degrees warmer than it really is. Your core temp will increase by that much when running, so if you dress for the "warm-up" you won't end up overheating from being overdressed.
• ·         Layer up. Several layers of technical fabric helps with warmth and moisture management. Your perspiration will travel through the layers instead of ending up with one heavy, soggy layer. The number of layers needed will vary from person to person.  Also, with layers, you have the option to remove a layer if you got hot on the run. With one heavy layer, you're pretty much stuck unless you want to join the Polar Bear Club. :-)
• ·         If it's windy and cold, wear a light wind breaker over top the layers to prevent the wind from penetrating the layers.
• ·         Wear a cap that covers your ears. A lot of heat is lost at your head. Wearing a cap helps hold that heat in. Your ears can be at risk for frost bite if not covered, so be sure your cap is big enough to cover those lobes! ....or wear ear muffs or a wide headband that's designed to cover the ears.
• ·         Don’t wear metal jewelry outdoors in the cold. Metal conducts cold, thus increasing your chances of frostbite. Uncovered ears donning metal earrings are particularly at risk!!
• ·         Wear gloves. I prefer to wear mittens made of technical fabric with a wind barrier. I've found that by having my fingers together inside the mitten creates more heat and the wind barrier fabric holds in that body heat keeping my hands warmer. If I do wear gloves, I usually end up pulling my fingers out of the finger slots and balling them up inside the palm of the glove to get the same effect. Hand warmers work well too. There are a couple of different brands, but they all work the same. They look kind of like oversized tea bags. When exposed to air, they heat up. Stick one warmer in each glove and they work well in keeping your hands toasty.
• ·         Keep those tootsies warm! Most running shoes are designed to breathe. In the winter though, that can mean chilly feet! To keep your feet warm, try wearing two thinner layers of socks. This will help increase warmth as well as help with moisture management. There are also some great fabrics such as SmartWool, that works well in keeping feet warm.
• ·         Not clothing related, but still important....Stay hydrated. You sweat just a much in the winter as you do in the summer. But the less humid atmosphere of winter creates a deceptive perception that you're not sweating as much. Because it's not as humid, your perspiration evaporates quickly instead of staying on your skin and/or soaking your clothing. Kind of the out-of-sight-out-of-mind syndrome. So, be sure to hydrate before, during, and after your run.

Runner's World has a great tool for helping you determine what to wear based on various cold weather conditions. Check it out here http://www.runnersworld.com/what-to-wear