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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 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
From the author: “When it comes to running throughout the winter, my biggest piece of advice is DO NOT listen to the weather forecasters on TV.” Photo by wayne kryduba
in adding reflective material to their products. Yet, if you’re running in the dark, it never hurts to wear a reflective vest or even a headlamp. One important thing to keep in mind, reflective clothing only works if a light is shining on it. If you approach a car from the side, like at an intersection, there’s a good chance they still won’t see you. Therefore, it’s always a good idea to proceed with caution, even if you think you have the right of way. Also, ALWAYS run facing traffic. A pet peeve of mine is seeing people run with their back to traffic – usually with headphones on. We need to be safe on the roads.
Speaking of being safe, ALWAYS carry identification with you. This goes for any time of year, but especially in the winter when it’s dark, icy and there are fewer people out and about. Road iD (roadid.com) has a wide variety of products from bracelets to tags that you can lace to your shoes. Heck just throw an old driver’s license or student ID in your pocket. That’s better than nothing.
My final tip on safety is about remaining upright or as cyclists like to say, “keep the rubber side down”. Falling is more likely in the winter and icy conditions can drive even the most die hard winter runners inside, which can be smart. However, there are lots of ice cleats on the market that simply slip over your running shoes. They do a fantastic job of griping the snow and ice, so it never hurts to have a pair of these in your “tool box”.
Finally, when it comes to training in the winter it’s a good idea to change your expectations when it comes to your running pace. You must remember that you’re wearing 20 pounds of clothing, the footing is less than ideal and it’s cold. Therefore, you’re just not going to be able to run at the same pace, with the same effort, that you would in shorts and a tshirt when the birds are chirping. Even though you’ll be running slower in the winter, you’ll be gaining strength. Don’t get discouraged.
I know it’s only October, but now is the time to make a commitment to thrive this winter rather than just survive. Granted, you may still need to seek shelter inside when Mother Nature rears her head. But for much of winter, getting your runs in outside can be doable. I can’t guarantee that these tips will help make winter your new favorite season, but, hopefully, it’ll be more tolerable, at least in terms of running.
MDRA BOARD GETTING INVOLVED New opportunities exist with the
MDRA Board of Directors
The Minnesota Distance Running Association is looking for candidates for dual positions on the MDRA / MDRA Foundation Board of Directors for two year terms beginning in February 2020. All candidate application materials must be submitted by October 31, 2019. Voting is open Dec 1, 2019 - Jan 17 2020 (day prior to the annual party)
Positions up for election are President, Vice President, Secretary and five Director (open board) positions. Please see Page 23 for the 2019 Board of Directors Election Application or apply online here: visit https://runmdra.org/ news/
MDRA is governed by an all-volunteer board of dedicated people (not all are runners!) committed to serving the local running community. Board members have the privilege of working collaboratively to direct and support a well-established, first rate organization.
MDRA Board of Directors Description
The Minnesota Distance Running Association (MDRA) is a voluntary nonprofit organization serving runners of all ages and abilities in Minnesota and the surrounding communities. MDRA is governed by an all-volunteer board of dedicated people committed to serving the local running community. The affairs of the MDRA are controlled and administered by the board and operate according to the established Articles of Incorporation and the Bylaws. There are 14 board members, five of them Officers (President, Vice President, Treasurer, Secretary and Past President) and nine directors. Three officers and five board members are up for election yearly. Meetings are held the second Monday of every month at the Edina Community Center.
Our mission: The Minnesota Distance Running Association (501c4) connects the Minnesota running community and supports runners of all ages and abilities through education, programs and advocacy. Whether you run socially, recreationally or competitively, MDRA can help you achieve your running goals. The MDRA Foundation (501c3) promotes youth participation; provides training and education to runners; and to support the running community.
Our Programs • Indoor Stadium Running • Marathon and Half Marathon Training • Trail Running Class • Women’s Running Camp • MDRA Grand Prix • Track Thursdays • MDRA Polar Bears • Team MDRA • Race Directors Roundtable Our Publications • RunMinnesota Magazine • Runmdra.org • Running Minnesota - Annual Calendar, Race Listing and Training Log • MDRA Times Digital Newsletter Primary Duties:
Represent and advocate on behalf of MDRA’s mission. • Understand, follow and help strengthen the MDRA’s mission, policies, programs and services. • Enhance MDRA’s public standing -- participate in community activities and act as a representative of MDRA, regularly communicating the work and value of the MDRA across the community. • Gather opinions from within the community, other organizations and education professionals to enhance the MDRA’s programs and initiatives.
Actively serve on the MDRA Board and a committee to provide expertise and oversight. Prepare for and participate actively in monthly board meetings, our annual member party, MDRA Races and public events, at an average of 5-10 hours per month depending on events and activities. • Review agenda and supporting material prior to board and committee meetings. • Attend at least two thirds of all monthly board meetings annually. • Stay informed about MDRA goals, operations and needs. Exercise good judgment and oversight to ensure that MDRA is financially and programmatically sound and always operating in the best interest of its members. • Be creative, offer ideas and develop new ways to inspire others to get involved with the MDRA.
The MDRA Board values diversity among its members, including diversity in background and personal and professional skills and experience. We are looking for Board Members who will be engaged and who have the time and commitment to be effective stewards of MDRA’s programs, resources, and mission. Our specific needs in terms of skills and experience change from time to time depending on current Board composition.
If you would like to run for a seat on the MDRA board please visit https://runmdra.org/ news/ or send the form in below to MDRA, P.O. Box 6419, Minneapolis MN 55406. All candidate application materials must be submitted by October 31, 2019. Voting is open Dec 1, 2019 - Jan 17 2020 (day prior to the annual party). Please direct questions to Operations Manager, Sarah at runminnesota@gmail.com.
Get involved with the Minnesota Distance Running Association! Submit your completed form to: MDRA, 5701 Normandale Rd., Edina, MN 55424 Submit your completed form to: MDRA, P.O. Box 6419, Minneapolis, MN 55406
