Running and winter! These two simple words when used together in the same sentence bring about a myriad of thoughts! Snow, ice, cold and wind are all words that I associate with winter. Slipping, breaking my ankle, hypothermia and crazy are all words that most people will associate with running in the winter time! It does not have to be this way though. Running outside in the winter can be a fun and enjoyable experience provided you have prepared ahead of time for all the different conditions you can expect to encounter. You also have the option of not running outside at all and doing your running on the treadmill. We will talk about treadmill running in a later post, today I want to focus solely on outdoor running.
Running outside in the winter time brings about a completely new set of challenges that we don't often see during the fall, spring and summer months. As we stated earlier the cold, snow and ice can be challenging if not downright scary at times. Here are a few things to consider before heading out the door on a nice winter run:
1. Dress warm. I will dress in layers during the winter time. I am not into extremely bulky running clothes so I will put on a pair of thermal underwear, followed by shorts and a shirt and then a nice pair of comfortable running pants and a jacket. Works for me to about -15 or so. If it gets colder than that, consider a gym membership.
2. Wear a hat and gloves. Most of our heat loss is lost from our heads so it is important to ensure we have that area covered up.
3. Snow spikes. This is the first year I have had these and I have only run outside in them a couple of time however I can tell you that for $15 at the local sports store, they are a life saver! They just wrap right around your running shoes and off you go with traction.
4. Start off slow and get acclimated to the cold. Your lungs will take a beating if you think you can go out there and knock out 10 miles at -10 right off the bat. Get out there and run 2 to 4 miles and then slowly pick up the distance as your body gets used to the cold. Otherwise you will have the cold runner's cough the rest of the day.
Don't think that just because it is cold and snowy out that you can't get out there and get your running in. Plan and prepare and then get outside and enjoy the winter as your glide gracefully over the snow covered streets and sidewalks. There is something extremely peaceful about an early morning or late evening winter run. Take a few minutes and go out there and enjoy what the winter brings.
Happy Running!
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