Winter Running

Winter Running

Surviving the Snow and Sleet

After what seems like a relatively mild winter, it appears that mother nature has been ramping up a bit these last couple of weeks. At least in the northeast, we've been hit with two noreasters in the last two weeks which can make it even more difficult to get outside for a run. If like me, you'll do anything and everything to avoid the "dread"-mill, I thought I'd share a few tips to help you stay safe while still logging those miles.

How Cold is It?

     First things first, how cold is it? One of the biggest challenges for me on winter runs is just figuring out how to dress. Don't just look at the temperature, but make sure you also consider the "feels like" temperature and the windchill which can make a huge difference during your run.Depending on the temperature, you'll likely want to bundle up but as you get moving, your core temperature will warm up and may cause you to overheat if you overdress. Start with some kind of moisture-wicking base layer, to help with sweat management. After that, on the coldest days, I'll throw on a running fleece as well as a heavy vest to help keep my core warm. For my legs, I keep it simple and typically just throw on a pair of tights and sweats.As far as other accessories, I've always got some type of hat on and usually a buff to cover my ears. I'll also bring a buff to keep my face covered to help break the wind. For virtually every run that dips below the mid to low 50s, I've always got a pair of gloves on to keep my hands warm.It can be tough to judge just what to wear for different temperatures so I recommend including the information in you're running journal. I've started jotting down a few brief notes about the weather, what I was wearing, and how it felt so if I'm ever unsure if I'll be too hot in a heavy vest, or too cold in just a long-sleeve, I can revisit my notes to help decide.

Check the Forecast

     Knowing the temperature outside is only half the battle, adding snow or rain to the mix can add another challenge to your run, and if you're planning to run outside, you definitely want to be prepared. For rain, the same rules apply for temperature but you'll DEFINITELY want a waterproof, or at least a water-resistant, outer layer. And don't forget your hands! Standing in the cold with rain-soaked gloves can quickly ruin a run.Running through the snow can add another unique challenge as it changes the terrain that you normally run on. If you've ever run on sand, you know what I mean. Running on snow and ice requires a new set of muscles in your legs so don't be surprised if it feels more challenging than you're used to.Consider cutting down on mileage to allow your legs time to adjust. You'll also want to shorten your stride. Taking shorter lighter steps will help you maintain a better grip on the snow and prevent any slips or falls on your run. It will also help you run more efficiently since you'll have less traction than you may be used to.Depending on how much snow you're running in, you may also want to change up your footwear. Many runners will opt for something like Yaktrax that you can add to your shoes to boost traction. Personally, I just throw on a durable pair of trail shoes that have better grip than my typical shoes. Trail shoes also have added water resistance which helps keep my feet warm and dry for the duration of my run.

Post-Run

     After your run, don't forget to hydrate! In cold temperatures, it may be easy to immediately reach for coffee or hot chocolate but don't forget to hydrate. You may not feel as thirsty after a cold run but you still need to replenish your fluids. A nice mug of hot cocoa can definitely be a nice reward after a cold run, just make sure you reach for the water first.My favorite thing to do after a chilly run is to immediately change into a heavy sweatshirt, an oversized pair of sweatpants, and a thick pair of socks. If I'm lucky, my wife will even throw these into the dryer a few minutes before I get home to warm them up. A hot shower also does the trick but it's a good idea to warm yourself up a bit beforehand so you don't shock your system going from one extreme to the other.

Escape the Cold

     My last running tip for surviving the winter is to get away from it. Use this time as an excuse to plan your next run-cation. Find a destination race in a warmer climate to get away from the bitter grips of winter. It will be a nice break from the chill, and will also give you something to motivate you while braving some of your colder runs.Hopefully this helps you stay warm and stay safe on your winter runs, and hopefully, we've only got a few weeks left before we start to see more signs of spring. In the meantime, just remember that every brutally cold run is just another investment in your mental toughness and will make the next one just a little bit easier.

Cheers!

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