By Laura Traferro
As the winter season approaches, most runners begin to think, “How am I going to stay fit during the cold weather?” There are people out there who love the cold, snow and rain…however, for most of us, it’s a bit intimidating. The risk of blistering winds, getting wet and catching cold all combine to make going out for a run during the winter seem more like a burden than a joy. So, if you want to stay in shape during the winter and prepare for spring racing, here are a few tips to keep you on track:
1. Get motivated: Decide how many times a week you want to run and stick to it. The exact days and times do not matter as much – in fact, you have to be flexible to account for storms or other winter/holiday events that may prevent a strict regimen. This doesn’t mean you can’t commit to running three days per week (for example). Once you commit to this, find ways to keep yourself motivated. Make a date with a friend or significant other to run together at least one of these days. Having someone else to complain to about cold fingertips will distract you from actually thinking about the cold. Try running at different times during the day to see what works best. If you’re able, try running during the day when the sun is out. If this isn’t available, try running one day in the morning and one day in the evening, and see what you prefer. Finally, consider signing up for a spring race – a 5K or 10K – something to look forward to. If you’re signed up, you’ll be motivated to run and stay in shape in order to perform well.
2. Dress appropriately: Notice I said “appropriately” and not “warm.” While I’m not suggesting you run in shorts and a t-shirt as you would in the summer, don’t go overboard and run in your down jacket. Imagine that it is 20 degrees warmer outside than it really is – truth is, after 10-15 minutes of running, you’ll be much warmer than when you started. Best way to dress for winter running? Several thin layers. Your base layer should be a dry-wicking technical shirt that will take the sweat away but let you breathe. Please…no cotton. Depending on how cold it is, you may want another technical shirt on top of this. Have your outer layer be a thin jacket with zippers, both in the front and under your arms, which you can open when you get warm. If it’s raining, a waterproof shell with a hood is great.
3. Be noticed: If you’re running outside in the winter months, chances are you’ll be in the dark. Take the precautions to ensure your physical safety: wear a headlamp or carry a flashlight. Not only will this keep you noticeable to others, but it will help you spot puddles, ice and/or mud along the way. Map a route for yourself that goes along well-lit streets. If you’re going to wear headphones, make sure you can hear what’s going on around you.
4. Warm up: Starting a run in the cold when you’re already warm will make life much more pleasant. How do you do this? Warm up inside for 5-10 minutes before going out. Run up and down your stairs. Do a few jumping jacks. Run around the living room and do a few push-ups. Getting your blood running and your muscles warmed up will ease the shock of the cold when you actually get outside.
5. Forget about speed: Unless you’re training for a January/February race, don’t worry about speed as much. Work on staying in running shape. Keep up your distance running, but consider splitting it up into two separate runs in the same day, to reduce your exposure to the cold. Worry about getting the run done and keep up your mileage, as opposed to keeping up your speed and mileage. Once the ice and snow melts, you can return to the track and begin to work on your speed.
6. Change quickly when you’re done: Once you’re done with running and stretching, get out of your damp/wet clothing fast. Your core body heat begins to drop immediately after you finish running. Have a hot drink and something to eat. If you’re driving to a run, take a thermos of coffee or tea with you and change in a public bathroom if you can.
There you have it. Another quick list of winter running tips and things you can do to make cold weather running that much more bearable. Do you have some advice of your own? Let us know what you think in the comments section!