Prepare for Winter Running

Training for a spring race often means training all winter long.  Winter, for lots of people, means snow, below freezing temperatures, ice, wind and the potential for missed training days.  Even when we do our best, combating the challenges of winter running is tough.  Our bodies start to react differently when temperatures dip below 50 degrees Fahrenheit whether we like it or not.  Here are Team ECRP‘s favorite ways to stay warm all season long.

Layer Up.  Wear sweat wicking layers close to your body and heavier layers on top of them.  A wind and rain or snow blocking outermost layer winter runningis ideal.  It’s always easier to remove something than put more on.  Stocking are great under running tights and wool socks are always cozy.

Grab add-ons.  Winter running requires a few more accessories than the summer does.  In addition to your usual fuel and hydration, you’ll need gloves or mittens, a hat or ear warmer and maybe some Yak Trax to help you handle the road conditions.

Warm up.  The colder you are the harder it is to warm up.  Instead of heading out like you normally do, get going indoors.  Try jumping jacks and burpees along with some intense breathing exercises to get your blood pumping, heart rate up and mind ready to tackle a chilly outing.

Dry off.  Get somewhere warm and put on dry clothes as quickly as you can post workout.  Not only will this help your body start recovering faster, you’ll be less likely to catch a cold or become ill.

Break it up.  If the weather is nasty and it’s dark out or you’re too busy to get all those miles is at once, split them up.  Do one run in the morning and one in the evening.  With the exception of your long run it’s usually OK to break things down when you need to.  Just make sure you maintain an adequate recovery window between them.

Get friendly with the treadmill.  Ah, the dreadmill.  It’s an unfortunate necessity of winter running.  Luckily when you makes friends with one you realize they aren’t so bad after all.  A treadmill can be just as effective as an outdoor workout and is, especially in poor conditions, much safer.

Coach Meredith

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