Windy City Angels

Winter Training Tips

Winter can be a challenging time for many people, especially those who use the outdoors not only to get their running workouts in, but also crave fresh air and the benefit that moving the body outside gives for mental and emotional health. Winter training outside, however, can be incredibly rewarding if given the right tools and techniques that will not only make a cold, snowy run tolerable, but can actually make it refreshingly enjoyable.

Training Tips

Here is a list of tips to help make running outside during the winter months safe, effective and enjoyable no matter what Mother Nature has in store.

1. What to wear: Layers that you can shed or add to as your run progresses. Start with a dry wicking base layer made of polyester or merino wool. Merino wool socks also help keep feet dry and lessen the chances of getting blisters resulting from wet socks. Ladies, remember your sports bra is your inner most base layer. If it is made of cotton, it will absorb water, promote heat loss and dry slowly. Running tights – fleece lined are a wonderful creation for sub-freezing days! Also, a breathable winter or wind/water resistant running jacket that you can unzip or tie around your waist if you get too hot. I have found that thick, bulky jackets are cumbersome while running and challenging to release sweat through. Finally, running gloves/mittens and a beanie hat which will help keep heat from escaping out of the top of the head.

2. Shoe choice: If you are running on streets that may have icy or snowy patches, opt for trail running shoes rather than road shoes. You can dedicate a pair of trail shoes specifically for snowy/icy conditions by adding simple sheet metal screws in some of the lugs on the bottom of the shoe. The short screws shouldn’t poke through into the footbed, will give extra traction on ice, and are super cheap at your local hardware store. They can be easily removed once warm weather returns and do not damage the integrity of your shoes for future wear. Other options are investing in a pair of Kahtoola Exospikes (my personal favorite) or Yaktrax to help with traction out on the trails. Note: if you come across a large stretch of ice, walk- don’t run- through it. Ice is the leading cause of winter injuries for runners!

3. Adjust your stride: Shorten your stride to maintain balance on slippery or uneven surfaces. Also, don’t stress about your pace when training in snow or on potentially slick surfaces. Focus on the movement, where you are landing your feet, and take in the sounds and feeling around you. Increase your turnover to lessen “heavy footing” on the ground.

4. Hydrate: When its cold outside, our bodies try to conserve heat through constricting blood vessels. Our thirst mechanisms decrease up to 40% so we are prone to drink less. Our bodies also, through a mechanism called cold-induced diuresis, make us need to urinate more. We sweat during activity, but often if the cold air is dry, we might not realize how much fluid we are losing through our skin because it evaporates quickly. Keep a water bottle with you and sip on it throughout the day to help remain hydrated, especially if it is so cold outside that hydration bottles or a pack could freeze while you are doing your workout. (Tip: you can lower the freezing point of liquid in a water bottle by adding electrolytes or even just a little salt to it)

5. Embrace the elements: Focus on effort over pace. Will snow running make you faster? Possibly not. It is a bit like running through thick sand. Snow running can make your legs stronger and more receptive to adapting to quickly changing terrain and conditions during your next Spring or Summer race. Your breathing will probably be more labored running outside in the cold because the body is working to warm the icy air that is entering your lungs before sending its valuable oxygen supply out to your muscles, but you are also burning more calories in the process. You are becoming more mentally tough (Picture Sylvester Stallone in Rocky IV training in Siberia… one of my all-time favorite motivational movies!) Your immune system can receive a major boost being outside, soaking in Vitamin D which can be challenge to get enough of during the dark winter months, and clearing your mind while energizing your body taking in fresh air has been proven to combat Seasonal Affective Disorder (SAD) and release endorphins to boost mood and decrease depression.

 

There are, of course, certain times it might not be safe to effectively train outside during the winter- in a blinding snowstorm, when temps dip way below freezing and the wind chill will freeze skin instantly if exposed, or if the roads are a solid sheet of ice. Use your best judgement before strapping on the running shoes and heading out the door… but remember:

Winter miles bring Summer smiles!

Deanna McCurdy
Windy City Angels – Angelman Syndrome Foundation Coach
Miles for Smiles- Wings to Fly Head Coach
USAT Level I, USAC Level II certified coach
Cell: (720) 603-3315

“Sometimes an Angel needs a little help to Fly.”