TRAINING
Tips for running in the winter
BY CHAD AUSTIN
I
’m pretty confident that all of us want to
get faster. In 40 years of running I’ve never heard someone say, “I just wish I didn’t run so darn fast.” When people ask my advice on how to become a faster runner, the easy answer is usually, “Start by running all year around.” I learned a lot about running from my college coach, but his number one piece of advice was that consistency is king. Consistent training, week after week, month after month, year after year, will lead to fitness levels – and race times – you never thought possible. That doesn’t mean you can’t take days off during the week or that you can’t have a recovery week during a training cycle in order to absorb your training efforts or that you can’t take some down time at the end of a long season. Those breaks are all part of a well designed training program. He was referring to avoiding unplanned breaks in the form of being “too busy” to run, lacking motivation, being injured, skipping runs due to “bad” weather and so on. Maybe you’re wondering why you’re reading an article on winter running when it’s still Fall – and why I’m writing this when it’s 80 and sunny outside. It’s because I’m worried if I wait until the next issue it’ll be too late. By then temperatures will be below freezing, snow will be on the ground and the days will be at their shortest. Frankly, there’s a good chance that hibernation will already have set in. But now, now hope and optimism are still in the air. Right now, chances are likely that you’re wrapping up your 2019 racing season. Whether things went great and you want to see them continue, or things didn’t go as well as you envisioned and you want to improve – right now 2020 is full of hope and optimism. By setting the intention to run throughout the winter, next spring you will hit the ground running. I know there are a lot of runners that don’t put in many miles during the winter months. I get it. Our winters can be brutal, especially when they last for five months, like the last two winters. Luckily, we do have lots of indoor
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FALL 2019
options. Simply Google “indoor running Minneapolis” to start your search. While it’s great to have those indoor options, in my opinion winters are too long to be training indoors day after day. Instead, I encourage you to find ways to get outside this winter. Trust me, winter running isn’t as brutal as most people make it out to be. In fact, days when it’s 15 to 20 degrees outside are some of my favorite days of the entire year. If you struggle getting outside once winter rolls around, this article is for you. Below are some of the tips to help get you out the door when the days get shorter and the temperature gets colder. When it comes to running throughout the winter, my biggest piece of advice is DO NOT listen to the weather forecasters on TV. Their job is to make the weather newsworthy to help increase their ratings. They can take a perfectly normal Minnesota winter day and describe it in such a way that you’ll find yourself looking at real estate in Arizona. Instead of watching the weather forecast, use an app or website, along with your own judgment. I’ve been scared out of running more than once because of what I saw on the news – only to kick myself later because the conditions weren’t as awful as they sounded. Remember, conditions always look worse through your window. My next piece of advice is to not take the last three months of the year off before setting that New Year’s resolution to start running again in the dead of winter. Of course, it will feel cold outside if you do that. Instead, keep training as the temperature continues to drop and you won’t notice the change as much. Plus, you’ll have a better idea of how to dress appropriately for the conditions. Speaking of apparel, as the saying goes, “There’s no bad weather, just bad clothing.” If you truly want to enjoy winter running, you’ll have to invest in some winter running apparel. Sure, if you’re “old school” you can run in long johns and a cotton sweat suit, but I said “enjoy” winter running. I understand it can be tough to swallow the prices of winter running apparel but think of it as an investment because it’ll last for many years. Don’t forget, you can use your MDRA discount at most local
specialty running shops and get 20 percent off your purchase. You’ve probably already heard the basics when it comes to dressing in the winter; dress in layers, wear technical clothing, avoid cotton, don’t overdress, etc. So, I won’t go through those in detail. Instead, I’ll share my “must haves” for winter running apparel. When it comes to my hands, I’m a mitten guy. I like to be able to rub my fingers and thumbs together to help warm them. I also like to carry hand warmers, those chemical pouches that you can find at hardware stores and gas stations. Even if I don’t need them, you never know when a running partner might. I always keep a pair in my pocket, just in case. I’ve never had a problem with my feet getting cold while running. If this is an issue for you, you can buy chemical toe warmers, similar to the ones for your hands. They have an adhesive strip on them, and you can stick them right on top of your socks. I’ve also seen people simply apply duct tape over the top of their shoes to help keep the cold out. The older I get, the more I rely on my facemask. I prefer one that has “options”. Sometimes I like to cover my nose, sometimes just my mouth and sometimes I like it just below my chin. Often, I’ll cycle through these options on the same run. Not all facemasks are created equal, so you may have to shop around to find one that works for you. Guys, wind briefs. Enough said. So far, I’ve mainly talked about keeping your extremities warm, because if you can do that you’ve won the battle. However, you’ll still want to invest in running specific pants, jackets and long sleeve shirts that wick moisture. Since there are so many options on the market, my best advice is to go to a local running specialty store, talk to the sales reps and try on gear from a bunch of different brands. Keep in mind, what feels good at 30 degrees might not be warm enough at 10 degrees, so be sure to tell the sales rep what kind of conditions you plan on running in. Other than warmth, another key consideration to winter clothing is safety. Shoe and clothing manufacturers have done a great job
