Curing the Winter Running Blues
Remember the long days of the summer. Maybe you cursed the mid-day heat, but still managed to enjoy long, fruitful, workouts before or after work, while the sun leisurely made its way down behind the skyline. Trails and roads were mostly clear from dangerous obstruction, and hydration and sunscreen were forefront on your mind.
Perhaps you were lucky enough to run an autumn race; logging countless miles beside blooming flowers or along high trails. You had all day to train, perfect conditions- despite the occasional thunderstorm or muddy day, and ample route options. If a workout went incomplete, it was most likely due to your own need, not unforeseen weather circumstances.
Slowly, the days grew a little cooler, a little shorter. Runners embraced the lovely fall air, going for brisk and comfortable runs. Sometimes there was frost on the ground, but not enough to slow anyone down. Then, all of a sudden, the sun seemed to have disappeared. You leave for work as it is making it’s way into the sky, and return home long after it has set. If and when it snows, it clings to the ground in icy sheets for weeks, sending unsuspecting runners tumbling. Cold morning or evening runs burn a runner’s throat and nose while snow soaks through shoes and socks. Winter can be a difficult time to love running.
All of this aside, you are a runner. You need to run to feed your soul…or maybe you just signed up for a spring race, so you need to run so you do not embarrass yourself. Either way, we find ourselves trudging through the cold and dark season. Running can be amazing and awful at anytime of the year, but there are ways to make it a little bit more safe and enjoyable in the winter.
Keep dry: Merino wool will keep you cozy and wick-away sweat. Try not to over-bundle and cause yourself to become to sweaty during the run, or to under-dress and freeze if you have to stop for any reason. If you are going for a long run, try to bring an extra pair of socks in case your feet get wet.
Pay attention to the little things: keep your hands, nose and ears covered. Because you are running, you may feel warm, but blood is traveling to your core and legs, leaving your smaller extremities at risk of freezing. Keeping a pair of hand or foot-warmers around can be extremely useful.
Save the lungs: If the temperature drops
Yes, treadmills are awful, but…they are a consistent and reliable way to get your mileage or speed work in when the weather is not cooperating. I have found listening to an audio book, new music, or a podcast can really help with the monotony of a treadmill.
Check the weather: Try to avoid running outside if it is below 10 degrees, similarly, take windchill into account. Cold air can scar tissue in your lungs. Also take into account snow, if it is snowing hard, you will not be visible to on-coming traffic, or will spend your entire run breaking trail.
Stay sharp: use nano-spikes or shoes with better traction if necessary. Be aware of icy areas while running in the dark.
Backup: Try to have a cross-training plan on those bad-weather days where running outside is not a smart idea or you cannot handle another mile on the treadmill. Skiing, hiking, and snowshoeing are all super fun activities that can break-up the winter running blues.
Keep hydrated: it is easy to forget in the cold. If you have trouble drinking cold water when you get home from a freezing run, try to make some warm lemon water or tea.
Stay Bright: make sure to keep batteries in your headlamp and reflective-wear on-hand if you are a morning or evening runner. If you run with a furry-friend, keep them luminescent as well.
Get Cozy: immediately change out of cold or wet clothes when you get home, this can seriously hinder your recovery. If you can, get right into the shower and stretch after.
Step-up your snacking: make a slight increase to your calorie intake if you are frequently running in the cold. Likewise, be sure to pack some extra high-fat snacks for your long runs.
Embrace seasonal cross training:
Be flexible: your long run may be scheduled for Saturday, but if there is a huge snowstorm that morning, it may just not work out. Try to adjust best you can. Be kind and forgiving to yourself, no training plan is perfect, and the winter throws in some added obstacle.
Drink Hot Chocolate: This really has no benefit to running, but hot cocoa is delicious, and a chilly winter day is a good reason to indulge.
Be kind and forgiving of yourself through the winter season, while it is not optimal for training, it will make you a tougher and stronger runner.