How to Run through the Winter
The way to run through winter is…
Most people know, but I actually don’t hate the treadmill. All joking aside, there are other ways to get through the winter if you’re keen on running outdoors. Last week was cold. It was between 10-20 almost all week. This last time last week, half of the east coast was canceled due to a snowstorm. Thankfully, this week is better (for running).
As someone who went to college and worked in Upstate NY where there is often 2 feet of snow, I also understand everything is relative. What is cold to someone living in Manitoba is different than Key West and there is no time for judgment. If someone feels cold, they are and if you argue with them…it does nothing for anyone.
Personally, I’ve lived in several states that handle winter differently! Both Virginia and New Jersey everything generally shuts down with any snow. (like last week)! It never snowed while I lived in Texas but I do know several years ago, there was a huge ice storm.
In Upstate NY, it didn’t matter the conditions. Heck, even a whiteout or blizzard isn’t enough to close down school, classes, or work. Each area of the world is equipped to handle different situations. Wherever you live, you are generally most assimilated to that weather and life.
With anything, it’s important to run and train smartly.
If you ever feel unsafe, run inside or rest. There is never shame in that.
(In college, I slipped and fell on ice. It resulted in a fractured humorous, and I wasn’t even running outside…I was just walking!)
Last week, I did my workouts on the treadmill because I was just happier inside. Not happy or overjoyed but happier to run inside.
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It's cold out and it's only getting colder. Instead of focusing on that, I focused on where I thrive as an athlete both mentally and physically. Right now, that is doing workouts on a treadmill versus bitter cold. . 12x400s at 90 with 1/4 mile recovery . . Staying healthy both physically and mentally is the goal of the winter. If that means Netflix and workouts then cool.
Another fun fact about winter training is that all of my PRs now are currently from winter races.
February 2015 Phoenix Marathon: 3:14.59
January 2016: Carlsbad Half Marathon 1:22.57
February 2016: Flower Show 5k (18:13)
So thinking out loud, I’ve created a few tips for running through the winter.
First and most importantly: Don’t be afraid to adjust your workout:
A few years ago, I was visiting friends in Rochester the weekend of my last long run. Rochester ended up getting a massive blizzard and running outside was unimaginable. (You know it’s a problem when things in Rochester close!).
I ran my last 20 mile run on the treadmill (see why I don’t hate the treadmill). It wasn’t awful, but it wasn’t desirable either. Running outside would have been unsafe and hazardous. If I hadn’t felt good on the treadmill, I probably would have skipped the run altogether. Luckily, I felt fine.
Prevent Sliding with Yak Trax:
You will be amazed at what a difference Yak Trax make while running outdoors. You’ll be able to grip the ground and ice much easier and stay safe. I cannot stress how awesome they are (no they aren’t paying me to tell you).
Don’t Forget: Main Roads are Plowed First:
The main roads are going to be plowed before local roads and sidewalks. Who knows, your sidewalk may never be plowed and may clear up when the snow melts. Being smart with how and where you run is important. Always run on the opposite side of traffic and don’t run down the middle of the road.
But Certain local roads are cleared Quickly Too:
My high school was located in a neighborhood, and the roads to and from the school were cleared quickly. During winter storms I could often run a 1-2 mile loop around my high school. Boring? Yes, but if you like outdoors then that was your best bet.
Even when the temperatures are brutal outside, the wind factor can play a bigger role. Layering appropriately is important. It’s not just about “wearing as many layers as possible”.
Recently, I learned that Vaseline can be an excellent protection against the cold and wind. It’s waterproof and helps block the wind too. I don’t know how I didn’t know that!
Rain and Wintery Mix Protection:
You can prepare for the snow but don’t forget about the rain. In my opinion, winter rain is one of the toughest elements to run through. It’s important to appropriately layer. My personal favorite jacket is from Gore-Tex. I’ve run through 30-degree torrential downpours, and my long sleeve underneath has stayed completely dry. While it is pricey, it’s worth the cost if you are running outdoors in the winter.
With that, winter running can be an enjoyable experience. Training through the winter can set you up for Spring PRs. At this particular point all of my PRs are in the winter, however, I have PRed in the spring too ha!
Questions for you:
What are some tips you have to train through the winter?
Did you get snow last week? How much?