This time of year, it’s easy to fall into the trap of waiting for better weather the next day and the next and the next, until suddenly it’s April and time for Wednesday night workouts. Running through the winter is a whole lot easier than getting back into shape in the spring, as long as you are dressed right and exercise common sense. Here are some winter running basics:
- Wear layers. Lightweight, wicking layers are best for retaining body heat as you run. You can even layer your summer wicking tanks and t-shirts under a slightly heavier wicking top. The same is true for running pants/tights—a couple of wicking layers or fleece leggings will keep you warm once you get going. Hats and mittens are essential in cold weather—frostbite can set in very quickly. Wool socks and even thin, synthetic silk sock liners sold at outdoor gear stores help to keep your feet warm. Remember, your running shoes are made of mesh to allow heat to escape in the warmer weather.
- “Orange is the new black.” Before blaming drivers for close calls, look in the mirror. Dark clothing makes you invisible at night and even in daylight causes you to blend in with the pavement. RI state law has long required pedestrians to wear at least 15 square inches of reflective material, the more, the better. During the day, just adding a brightly colored hat and gloves helps drivers to see you.
- Overdressing will leave you cold and wet from excess sweat partway through your run. If you feel a little cool (like you could use one more lightweight layer) before you start running, you are probably dressed just right.
- You don’t have to spend a lot of money. Marshalls, TJ Maxx, Ocean State Job Lot, and other discount stores carry running/fitness clothing. Sierra Trading Post has deeply discounted outdoor gear and running clothing at http://sierratradingpost.com For more specialized items, check out Rhode Runner Sports. It’s also a good idea to pick up laundry detergent specifically made for tech fabrics. It won’t damage your other clothing and will extend the life of your running clothing by years.
- Go by the wind chill factor or “feels like” temperature (air temp minus wind speed) when deciding what to wear and how far to run. If it is 35 degrees with 10mph winds, it is going to feel more like 25 degrees.
- In extreme cold, cover ALL skin before going out. Wear a facemask of some sort, and be sure that there are no gaps between tights/pants and socks.
- Pick your running time & route wisely. Look for wide, well-cleared roads with adequate space for pedestrians. If you don’t mind running laps, large parking lots are often ideal when empty during off-hours. If at all possible, avoid rush hour. Watch for ice patches, especially in the early morning. Midday has the advantages of moderate traffic and warmer temperature (which reduces icy runoff).
- Adjust your expectations. Winter conditions are demanding. Poor footing, high winds, and/or cold air all require more effort than running the same pace in optimal conditions. Assess the conditions and listen to your body. Start your watch so you’ll have time & distance at the finish, and then cover it with your sleeve so that you aren’t trying to keep an unreasonable pace for the conditions. Coach Bob Rothenberg suggests starting out slowly, checking your first mile time, and then using that as a guide for the rest of the run.
- Err on the side of caution & alternate workouts. Winter training doesn’t have to be “all or nothing.” If weather & road conditions are unsafe or beyond your tolerance level, this is a great time to take advantage of your local health club or that home exercise equipment that you use for drying your laundry. You can also barter with a friend or family member who has home exercise equipment sitting idle most of the day. Just commit to doing something—even climbing extra stairs at work or using soup cans for dumbbells—every day. The more you do now, the less painful it is to get back in shape when the spring comes.
For example, the Rothenbergs suggest:
- When the roads are bad, try adding some crosstraining – pool running, swimming, treadmill or elliptical workouts, etc.
- Buy the Brown month pass and have access to the pool, track fitness room, etc. for most hours of the day and evening.
- Run on the roads that get plowed first – state parks, Blackstone Blvd., etc.