Feb 5

Winter Running Tips

by: Jeremiah Gould

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GETTING OUT THERE THIS WINTER? DON'T FORGET THESE TIPS.

 

So you've decided to brave the snow and cold and keep yourself away from the treadmill this winter. Having a successful winter is a combination of adapting to the cold, slippery conditions and remembering some running basics.

 

1. KNOW YOUR LAYERS

 

You've heard by now that you should layer up in the winter. The question is: How much? Our initial inclination is to be warm at the beginning of the run, but it's actually better to be chilly in the first few minutes after we step outside. There's no exact rule on how much to wear for each temperature because every body is different, but a good rule of thumb is to add 10-15 degrees to the outdoor temperature and dress for the adjusted temp! Having the right gear (a combination of base layers, mid-layers, tights, and a shell) will allow you to take on any winter weather!

 

 

2. WARM UP

 

The first thing you want to do when you step outside for a run in the winter is to start running; the quicker you start, the quicker you're back inside with a warm beverage, right? However, your body needs a little more time in the cold to get limber. Don't skimp on dynamic stretches, which are even more important in colder temps: leg and arm swings, foot flexion, and walking lunges get your body temp up and ready for the run!

 

 

3. KNOW THE ROUTE

 

Winter roads provide a bunch of obstacles: packed snow & ice makes footing uncertain, snow piles constrict the available pavement, and shorter days lower visibility. When appropriate, scout routes before hand so you know what routes are clear, which parts need more awareness, and how much light there is. Plan appropriately by running with a group, wearing Yaktrax and reflective gear/headlamp, and letting loved ones know where you'll be and how long you'll be out.

 

 

4. HYDRATE

 

Though we might not be covered in sweat, we still need to replenish our water and electrolytes. Believe it or not, you lose just as much in the winter as the summer. Make sure you stay hydrated throughout the week, cut down on caffeine & alcohol pre-run, and make sure you have some electrolyte replacements handy post run!   

 

5. STAY ACCOUNTABLE

 

Even if you follow all the rules above, sometimes winter running can be hard. Work to keep yourself consistent and accountable by joining a local group (like our Winter Warriors program), or finding a goal race in the spring to train for. However you do it, you'll be ready to hit the spring running strong!

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