For most runners it’s difficult to stay in shape for the entire year. Seasonality is often the largest contributor to runner’s scaling down their weekly mileage, and ultimately dropping below a baseline endurance level that they would ideally like to maintain.
Depending on where you live, you may have optimal weather conditions 3 months out of the year, such as in parts of the upper Northwest, or you may have nearly 8-9 months of ideal running weather if you live in areas such as San Diego or several coastal California cities. Either way you look at it the weather certainly plays a major roll in maintaining a consistent running schedule. Holding on to a base that lets you scale up and scale down quickly as you prepare for the next race is vital to anyone who wishes to run just as many races during the winter months as they do during the more weather-friendly months.
In order to fight off the winter haze and stay on track with the running habits you’ve gained during the spring and summer months, you may need to make a few tweaks to your running schedule, clothing, location and so on. Here are a few tips to maintain your running base during the winter months:
1. Buy the right running clothes – if you plan on waking up and hitting the trail at 7am in the heart of winter wearing your summer running gear, you’ll likely find it much more unbearable and difficult to warm up. Anyone that loves endurance running will tell you that mental preparation is the key attribute to starting, finishing, and reiterating distance runs. Trying to convince yourself to run when it’s frigid outside, especially when under-clothed, is a mental roadblock that you shouldn’t be putting up for yourself. Shop around and try to find weather calibrated clothing. Many quality running clothiers will create cold weather gear that is specific to particular temperature ranges. You can find lightweight, wicking material that is ideal for temperatures ranging from 25 degrees Fahrenheit to 65 degrees Fahrenheit, or thicker material that is ideal for sub 25 degree Fahrenheit weather. Great winter running gear can be found at Brooks and Asics just to mention a few.
2. Change your running time – When the sun begins setting at 5pm it usually means that most runners also stop running after 5pm. Like many adults who like to workout after their 9-5, retraining yourself to run in the mornings is somewhat difficult to do. Waking up anywhere between 5am and 7am typically is the last thing someone wants to do PRIOR to actually going to work. Unfortunately it’s often the best thing you can do as a runner to ensure that you get a nice daylight run in. If you don’t mind running at night or actually prefer it, then your winter running time doesn’t really need to change. However, if you’re like most runners, you’ll need daylight. Adjusting your schedule to run earlier not only ensures that you can run almost year round with sunlight, but it also acclimates you to the early start times of most endurance running events.
3. Splitting indoor and outdoor running – This is a technique that other runners also employ in really hot climates. For example, if you need to do a long run such as a 20 miler you may start at 8am and run the first 2 hours outdoors. As the temperature begins to rise some runners will head indoor to the treadmill and finish up the remainder of their run in order to avoid the heat. Granted, treadmill running isn’t ideal for race day preparation because your stride and form tend to change on the treadmill. However, it may make sense to continue to run in a cool, indoor climate especially if your next race is in a moderate climate. Training in extreme heat (or cold) to try and “toughen up” may actually backfire as you weaken and demoralize during the training run. Ultimately it’s always best to make sure you get in your target mileage or cumulative running time for the week rather than trying to punish yourself and coming up short. No need to train for Badwater when you’re running a race in San Francisco!
4. Do what works for you – Never forget this vital point. See what works for you when the weather changes. Maybe none of the rules above apply to you? As long as you figure that out, then great! Test, measure, reiterate and improve. As a runner, that’s the best thing you can do!
Do you have any winter running advice to give to other runners? Any suggestions for gear? If so, please share!
[...] 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 [...]