Winter Running: Getting Down and Grippy with it
A snowy Creek Road in Craftsbury shot by Emily Maye.
From Running Director Heidi Caldwell.
Surprise! Winter arrived early to the Northeast Kingdom again this year, suddenly throwing us to the chilly, icy wolves of winter running. While I am all for skipping the gray dreary days of the post-foliage, pre-snow “Stick Season”, the quick shift left me feeling unprepared for the snowy path ahead.
I am a relative newbie to winter running training. Last winter, my first in Craftsbury, I stuck to a strictly skiing routine as I recovered from an over-use running injury. In college, I enjoyed the sunnier training climate of coastal Rhode Island, where only once did I resort to a treadmill run due to icy roads. In high school, I ski raced in the winter, with a rare shake-out jog thrown in here and there. Now up in the Kingdom, I am ramping up for a three month training build-up for the Olympic Marathon Trials at the end of February. Ready or not, it’s time to dive in and start experimenting with various winter running strategies. What I know for certain - my road to Atlanta is going to be a snowy, slushy one.
Two weeks in, it’s apparent being aware of conditions and adjusting footwear and/or the day’s training plan accordingly is key. As in any season, temperature or precipitation dictate what you wear and how you psyche yourself up to get out the door for a workout. The beast that is winter running, however, is a more complex creature, demanding careful attention be paid to conditions not only daily but throughout the day. A cold morning under sunny skies? The roads may become super slick mid-thaw. Cooling down at day’s end? Watch for fresh icing. Temperatures dancing around freezing all day? Conditions could vary by the minute. Dirt or pavement? Different surfaces may call for different modes of traction. Out for a long run? Footing may change as you go.
These ominous anecdotes and warnings are not meant to discourage you. There is something enormously satisfying about finishing a run with rosy cheeks, frosty eyelashes, frozen hair, and steam billowing from your body like a maple sugar shack in March. Add in an extra boost of endorphins from a cozy post-workout mug of hot cocoa, and you’ve entered a next-level state of running nirvana. Winter training is an exciting, exhilarating adventure!
Time to embrace the challenge. Here are some tips to as you prepare for the slick season ahead. Consider this the first of several installments - winter running has only just begun!
BE FLEXIBLE! Rule number one of winter running: be ready to adjust your training plan as needed. If your roads are hit by a streak of icy conditions or a stretch of sub-zero days, hit the treadmill or skis. Ride the weather wave - don’t fight it, go with it.
CROSS TRAIN! Winter is an excellent time to give the legs a break from the pounding and take to the ski trails or try that fitness class you’ve been meaning to try. This will lower the risk of getting injured from one poorly placed step on slippery footing.
RUN BY EFFORT, NOT PACE. Encouraged in all seasons, but particularly in cold, slushy, or icy conditions. Don’t be shocked if your easy pace is a good 10-30 seconds slower when navigating less than ideal footing.
WARM UP indoors before you go out for your run. Dynamic warm-ups become even more beneficial when faced with chilly temperatures. Get the blood pumping and muscles warm before braving the winter weather. Throwing in sets of push-ups or jumping jacks are great ways to get the heart pumping!
LAYER UP! It’s critical you keep your body warm while out exercising in the cold. Special attention to the extremities - think hat, gloves, neckies, and warm socks - will save you from nasty frostbite. Layers on the core will keep you moving and grooving.
INVEST in adequate footwear. NANOspikes, YakTrax, and DIY-screws-in-shoes are all in my current rotation. See our running enews segment “what we’re digging now” for more thoughts on this subject.
WEAR HIGH VIZ. It’s dark and visibility is low. Cars may not have their snow tires on yet. Don’t mess around with trying to look like a ninja, it’s not that cool.
STRETCH post-run, indoors. The roads are frozen and harder than in warmer months, resulting in a tougher pounding on the legs and extra-stiff joints and muscles. Stretching in a warm shower after a cold run is highly advised.
REMEMBER TO HYDRATE. You might not feel like you sweat as much, but you’re still sweating and exerting yourself. Don’t forget to adequately hydrate and refuel!
BE SMART, BE SAFE. Above all else, be smart and be safe. Dress warmly, move over for cars, and don’t slack on the traction. If the roads are sketchy, push your workout back or cross train. No fall, crash, or injury is worth sticking to your plan.
And with that, let your winter running adventures commence!