Winter Running Tips for Lifelong Endurance Coaches
Winter is around the corner, and the days are getting shorter and colder. For many, winter conditions are a big barrier to training for a spring event, but a big storm does not have to end your season.
We asked our coaches for their top winter running tips to help you get out the door and meet your goals!
Traction: Running on icy roads is not only difficult and frustrating, but also extremely dangerous. Thankfully, there are several ways you can protect yourself from slipping and sliding your way down the road.
According to Coach Nicole Yak Trax are essential to winter running as they keep her from crashing as she trains for her third Olympic Marathon Time Trials. Coach Zach agrees, using an inexpensive alternative of making your own ice-ready running shoes for less than $10.00. This helps him get in his long runs through the Michigan winter as he prepares for his next Boston Marathon.
Layer Up: Dressing appropriately for cold, snowy, and windy conditions are crucial for staying healthy as you work towards your spring and summer goals. Coach Kaitlyn states, “my Patagonia Houdini Jacket has been a lifesaver, but any waterproof jacket with taped seams seems to lock in body heat really well and they can be light and packable.” She also raves about her fleece pants and wool socks as she prepares for the Black Canyon 100k.
Coach Nicole recommends good sunglasses for keeping snow and sun glare out of her eyes while Coach Zach is a big advocate of investing in a Buff to either use as a headband or neck gaiter. He also highly recommends investing in a pair of good mittens. He explains, “I find that as long as I can keep my hands warm, it doesn’t really matter how cold it is outside. However, even moderately cold runs are miserable with cold hands. Gloves don’t usually do the job for me below about 20; I need the fingers together warmth that you can only get in mitts.”
Don’t fear the darkness: With shorter days, it becomes inevitable that some runs will be in the dark. However, that is no reason to cut back on running. Coach Andrew recommends a headlamp with a red strobe on the back to keep you visible. Strobes can also be found for your four-legged early morning running buddy as well.
Get Creative
Some days, running outside is really not the best option. Coach Stacy explains how she has adjusted workouts for the Colorado School of Mines Athletes as the holidays an winter approach, “I will be adding more strength training and core exercises, focus on swim technique, indoor cycling sessions on the trainer with more focus on pedaling efficiency and tension sets, trail running vs. pavement and some hill repeats on the treadmill (ugh) on days when they can't get outside and a great way to get some quality hill work in without risk of slipping and giving their legs a break from some downhill stress for a while.”
Coach Nicole also recommends alternatives to running, recommending cross-country skiing as a low-impact full-body workout.
Have a post-run plan
Hanging out in your sweaty and cold running clothes is never ideal. Try to have some warm clothes set aside for when you get back from your run, or be ready to hop into a warm shower. The longer you are letting yourself get chilled, the more compromised your immune system will become. It is also nice to have some coffee, tea, or hot chocolate at the ready once you return from a chilly run.