When winter rolls around, it isn’t always easy to keep up with a training schedule. Sub-zero temperatures, ice on the ground and limited hours of daylight can make it hard to force yourself to go out and hit the running trails, especially in a city like Chicago which Forbes named as the fifth worst city for winter weather.
While some runners may find refuge in gyms and treadmills, the New York Times reports that indoor training during the winter has certain limitations and is not as effective as getting up and out in the open air.
Megan Sullivan, certified running coach and group running manager at Chicago Area Running Association, offers five tips to keep runners of all levels running safe and happy through the bitter winter months.
Wear light layers.
Runners may be tempted to bundle up in heavy sweatshirts before hitting the trails, but Sullivan says this is a common mistake runners make.
“As soon as you sweat, it makes it heavier and colder in the end,” she says. “It kind of backfires.”
Instead, Sullivan recommends opting for a light turtleneck or Under Armour shirt to keep sweat from remaining too close to the body. Sullivan says having proper gear is vital to winter training.
“Go to a specialty store and make sure you are 100 percent prepared. That can affect your motivation. If you’re uncomfortable, you’re not going to want to run,” she says.
Cover your head and hands.
We all know that heat escapes the quickest from the tops of our heads, so Sullivan says it is important to remember a hat or headband to help keep our heads warm.
People also often do not think about wearing gloves when running, but Sullivan says they may be one of the most important things to remember.
“If you are going to invest in anything, you should probably have a really good pair of gloves; not just the flimsy little ones from the dollar store,” Sullivan says, adding that when the hands get cold, the pain can sometimes travel all the way up to your chest and disrupt your run.
Focus on endurance training.
“Winter is a good place to start building your endurance, building your base and setting the groundwork for your year of running and racing,” Sullivan says.
Sullivan advises runners to fit in at least two or three long runs outside per week mixed with one indoor interval workout. She says working on endurance training outside during the winter is mainly a safety issue because of the ice on the ground can cause unstable footing.
“Mostly run outside during the winter unless you are going to be doing anything hard or have a chance of falling down or straining something,” she says. “If you have to do anything really fast like sprint intervals, I would try to do those on a treadmill.”
Additionally, Sullivan finds some serenity in long runs outside during the winter.
“It’s a really peaceful time to run,” she says. “There’s not as many people out. It forces you to slow down and take it all in.”
Run in groups.
Finding partners to run with is both a safety precaution and motivation factor.
Running in groups helps you become more visible to cars who may not be looking out for runners, especially when dealing with snow and ice, says Sullivan.
Additionally, finding a running group is a great motivator to get yourself out the door.
“I think the key for a lot of people as to why they join winter running programs is to have that accountability,” Sullivan says.
The Chicago Area Running Association has about 150 runners and 30 group leaders in its Winter Half-Marathon Training Program, according to Sullivan.
“Those people will be keeping them on base and keeping them going. If you don’t show up, you will get an e-mail or a text,” she says.
Set out your gear the night before.
“Sometimes on those cold dark mornings it is so easy to say, ‘I am going to go back to bed.’ I like to lay out my clothes the night before, have the coffee pot ready to go,” Sullivan says.
Having everything in one place gives you a one-stop-shop to grab your gear and hit those trails.
Happy running!
Photo by: Graham Horn/Creative Commons
