We are in full-fledged winter mode right now, with lots of snow on the ground, likely some icy patches too, and some frigid temperatures. So who is crazy enough to run in conditions like this? Me, and I know a lot of others too (although in my area I didn’t see many other suckers braving the cold) because the duathlon/triathlon race season is less than 5 months away.
The work needs to be done now so that you are ready to rock those early season races (especially marathons or half marathons), or if you are like me, those early season races act as great indicators of fitness for those mid to late summer races.
So here are a few tips/ideas for running in our Winter Wonderland.
1. Dress well.
As much as I dread the thought of heading out to run in minus 20 or less wind chill temperatures, I really do prefer running in the cold than the heat. At least you can put on more layers or take off a few to moderate body temperatures in the cold, but in the heat there is a limit to how much layers you can shed – unless you live at a nudist colony of course. Make sure to get some excellent wind breaking tops, bottoms, a wicking hat, and gloves that can handle extreme cold. These items might be higher priced but well worth the money.
2. Don’t worry about speed or heart rate.
Your heart rate will be higher and you are going to be running slower due to the many layers you’ll be wearing, and due to the terrain you are running on. Just try to enjoy being in the outdoors, and concentrate on body awareness and effort. Get those base miles in and focus on being aerobic, the speed work can come later. I am not breaking any speed records right now for sure but I know I will be running much faster when the time comes. Have confidence that you will too.
3. Be aware.
Don’t be aggressive out there. Assume that drivers do not see you. I look ahead to anticipate people pulling out of their driveways or approaching stop signs, and moderate my speed so I arrive where they are just after they have left. That way I don’t have to stop or have to play the guessing game of whether they will drive into me or not. Thankfully, in my neighbourhood, everyone seems aware, spots me and waves me on. You should also look ahead to anticipate icy patches, uneven snow packed surfaces, etc. It is so easy to go down or roll and ankle if you are not paying attention. In addition, if you use an iPod when you run consider going without, turn down the volume (since the sound will be better contained because you will likely be wearing a hat).
4. Nutrition
If you are running long, make sure to pack gel and a flask of fluid. It is easy to ignore hydrating and fuelling in the winter but make a conscious effort to do so because it is no less important. In fact, you will likely be burning off more calories due to the cold and the extra clothing you are toting around. Plus, your run will be much more enjoyable when you are properly fuelled.
5. Shoes
Running in the cold doesn’t bother my feet. I use normal training shoes and a great pair of compression socks, but for those of you that might be more sensitive, there are some great Gore-Tex shoes that will keep you warm and dry. Whatever, shoes you use, make sure the treads have a solid grip or add Yaktrax to your shoes for extra grip (the equivalent of chains on your tires).
6. Keep track of what you wear.
Write down in your log what you wear and how it felt in those conditions. Doing this will make clothing selection much easier and effective. If you know what works for you in certain temperatures and wind, just wear what worked last time. You can save a lot of time doing this.
Those are the essentials for me. Don’t let the cold deter you from running outdoors. It is not too bad and you’ll end up having a satisfying time.
Happy training
