Running in the Cold and Snow
Some runner have the advantage of living in climates that have fair weather all year round. Other runners have the joys of all four seasons, and some of us have the extremes in the seasons. I am a runner who trains in the extremes of the season. Nebraska has extreme cold, as well as extreme heat and humidity. About two weeks ago we experienced our first blizzard for the year. It approached quickly and left most of us stuck inside for a while, with areas having over 12 inches of snow fall, blowing winds, leaving snow drifts higher, and temperatures with wind chills near -15 degrees Fahrenheit. A lot of people take to the gyms to train during the winter spending miles and miles on treadmills and elliptical. Others tough the conditions and run outdoors still. I enjoy the outdoors as much as I can. I do try to stay indoors when it is extremely cold but mostly I am toughing the snow and cold. I would like to offer some tips for those who have to brave the cold as well.
Lets face it, 12 miles on a treadmill is grueling and not for everyone. Also it is important to train in the conditions you will race. It is hard to train for a marathon ran on a road over hills on a treadmill. So you have the choice to take to the roads, or only do a marathon when the weather is ideal for training. Of course most people to do not run marathons in 12 inches of snow or in extreme cold. But you can still get quality training done, and enjoy the outdoors while it is cold. Sometimes running when it is snowing and no one else is around is the most peaceful time. You can feel the cold flakes hit your warm face, See your breath in the air. The sharp cold wind in your lungs. The sounds of tiny pieces of ice bouncing off trees and streets and leaves almost like a smooth breeze. Animal tracks in the sea of white, and the sound of your shoes swishing on the snow. This is life.
But in order to enjoy this you have to dress properly. no what to expect and remember safety.
First it helps to watch the weather, look on line or your local news to know, what the temperatures are, what type of precipitation is expected for the day, especially at the time you will be running. Make sure someone knows you are going out for a run if the weather could turn bad. Be aware that it is usually colder be 10 degrees or so running in the trees.
So you have checked the weather now its is time to gather your stuff. It is best to wear layers and dress warm. It is easier to take off layers than to put on warmer clothes. Your base layer should consist of a wicking material tight to the skin. Something that pulls off moisture to keep you dry. I usually wear a cool max or under armor shirt. I also will wear a tight compression type short not a loose short if it might be colder than 30 degrees. The next layer should be your warm layer. If you have a long winter such as I do, I advise that you invest in winter weight running tights. Something made for cold temperatures. There are several tights to choose from, it goes to preference. I like tights that are fitted and have elastic bands at the bottom that grab close to the ankles ( keeps the snow out). The winter tights will feel heavier that normal tights and usually have two layers the smooth spandex outside and a fleece liner, or a capilene type liner. It is also ideal to invest in winter running tops. Your second layer you do not want to wear a wicking material or a summer weight product. This layer needs to keep your heat in. Buy a Capilene long sleeve shirt, a cotton blend or my absolute favorite by Mizuno is their Breathe Thermo line. You do not want to wear heavy bulky sweatshirts it adds weight and makes it harder to run. Your last layer should be wind and/or water proof. Many companies make running gear that are of this material. Weather it be a zip up coat, a pull over or a light 2 liner jacket. There are a wide variety to choose from. f its is not gong to snow or sleet or rain and the temperature is somewhat fair you can skip that last layer, or you can select another long sleeve shirt similar to your second layer. Lastly you need a hat or ear muffs, gloves or mittens, a thick pair of socks, and sometimes if it is very cold a muffler or neck gaiter to protect your face. When picking socks you might want to wear a mid crew or something higher to protect your ankles and a heavy wool mix is nice for the cold. You can wear a boot but it is hard to run in a boot. A lot of times trail shoes have a heavier more water resistant layer than normal running shoes. Also running shoes bought in the fall and summer are very different. Summer running shoes have more mesh layers to let the heat escape your feet and fall shoes are more covered so you want to run in a fall shoe at least.
You can spend a small fortune buying all sorts of technical running gear for the cold climates. If you know you will you it a lot and have a long winter that has extreme colds and lots of snow it might be a good idea. But if you stick to the layers you can get by with your fall gear and then just add a heavier coat or top. gloves and a hat.
How can you tell if you are warm enough or too hot? Well it is best to do a warm up before you leave your house. You can get your heart pumping in doors and it will not be as hard on your body when you hit the cold. You can also start by going for a walk around the block. You should feel cool, but not cold, you should not be shivering. Once you get running you should feel comfortable. Warm on the chest and legs but not hot like you are in a bath tub. Remember if you feel too hot take off a layer, usually your second layer. Your fingers and toes should not be ice cold. You need to protect anything that sticks out, nose, chin. ears lips. Keep an eye on sighs of frost bite. Numbness and white are the first signs. If your fingers are cold and white place them under cool water ASAP. Black is too late go to the hospital.
There are other safety concerns besides the weather to think about. First is visibility. Most people driving cars or out doing things do not expect to see people out running and walking in the winter like they do in the spring in summer. So make sure you are wearing what makes you visible to others. Bright colors, and reflective clothing. This may seem obvious but if it is snowing do not wear white. If you are running at night you may want a headlamp or night vest. People need to know you are out there so think about that when you are buying your clothes. You also want to make sure you can see others. So you might need sun glasses, the snow reflects light and can make glares which will make it hard for you to see, also if it is snowing the precipitation can make it hard for you to see so, put on some glasses. Second is ice. Many times the snow melts and refreezes and some people may clear their walks well why others do not at all. Keep an eye on the ground and watch your footing. Sometimes the snow compacts a lot and can be just as dangerous as ice. The depth can also throw you off, you may miss step or not see curbs, rocks broken sticks etc. Just be aware that the ground is different. It helps to SLOW DOWN when in doubt. If the snow is thick and laborious to run through it might help to run on the street if it is clear. Do not try to run a long side with cars, and make sure you are visible if you do this. Make eye contact with the drivers and wave to acknowledge they are there.
Running on these surfaces can be challenging, there are a few products that can help you. Of course if the snow is deep enough six inches or more, you can wear snow shoes. They make a great workout and work your muscles a little differently. You can also get Yak Trax put on your shoes. These apply right over the bottoms and add extra tracking. There are also other types of shoe covers that have large nubs to get better tracking. You just have to look around. Lastly be aware of your surroundings. Keep your ears and eyes open. Don’t wear an Ipod it makes it hard to hear others or hear cars. And look out for branches on trees that are weighted down, drivers, and animals.
Well now that you know how to dress and some safety tips you are set for a season of training in the cold wintry months. You can enjoy the outdoors and switch up your winter routine a little. You can get off the treadmill and enjoy nature and all it has to offer.