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Thursday, January 17, 2019

Winter Running - Tips, Tricks & Safety


Inside hibernator or opt-outside warrior?

If you're a runner and have ever debated about staying in (on the treadmill) or heading out (in the snow), what option would you choose?


I spent my first-ever winter as a runner paying homage to my treadmill. Heck, I seriously was so new to the running gig, I simply did not know any better.

Summer eventually returned, and I took most of my runs outdoors. Only, when winter came back that next year, I had changed as a runner. The comfort zone of the treadmill had morphed into a vortex of boredom for me. Having gotten used to rolling hills and varying terrain, my body no longer liked the repetitious belt and unchanging scenery of my treadmill's locale.

UGH. What's a runner to do?

I became a winter warrior and took most of my runs outdoors.

Through trial and error, I figured out a lot of survival tactics for enduring the extreme cold of Iowa winters. It's been 13 years of winter running, via the great outdoors, and here's some of the things I learned.

Consider the temps.
How cold is "too cold" will vary from one runner to another, so I don't believe there are any hard and fast rules on this. Even if the temp reads 35F (technically above freezing), if the wind is wicked strong, it's gonna feel a good 5-20 degrees colder. Likewise, 35F at the break of dawn will feel different than those same temps at high-noon on a sunny day.

Consider the terrain of your route.
A flat route may feel colder than one that is laden with rolling hills. The inclines not only will block some the wind (briefly, depending on which direction it's blowing), but your body will have to work harder as you climb those inclines, thus keeping your body temp elevated as a result.

Consider the location.
If you're out, on an open road, you will have ZERO protection from the wind. Conversely, a route that keeps you on city streets, with some wind protection (via buildings or houses), might make the cold temps more bearable. Often times, I map out my route in accordance to the wind....I prefer a head wind, right outta the gate, which will yield a tail wind for the return trip back home.

Consider the length of your run.
A short run (2-3 miles, for example) may not be long enough to get you thoroughly warmed up, so you may need to wear an additional base layer. A longer run (4-7+ miles) may have you feeling overheated if you wear too many layers.

Consider the many layering options available:
***arm warmers - my personal favorite. They can be (somewhat) easily removed if you start to feel too warm.

 *** an extra pair of gloves -they can be layered over a lighter pair of running gloves and removed after the first few miles if they're no longer needed.
***a headband - it may be too cold to wear on its own, but layered under a hat will give you a little more warmth

***wool socks - I wear these year-round (for moisture-wicking), but in the winter, I often layer them over a second pair.
***flannel-lined tights - these can be worn on their own, or as a base layer under a thinner pair of tights.
***a puffer vest - not necessarily a Marshmallow Man poofy endeavor, but anything with some extra filler. It will keep your core warm without the bulk of a full jacket.

***sunglasses - not a layering option, but a "windshield" against the wind as well as protection from the glare of sunlight on snow (believe me, your eyes will thank you). Also, I usually place the bows outside of my hat/headband (instead of under it) to keep my ears warmer.

Consider your safety.
If snow is a factor, step with caution. For me, this means more of a concerted effort to step "down" as opposed to stepping "out" with each foot strike. Ideally, a mid-foot strike will have a little more stability on a slick surface than a heel strike.  

If it's really early in the morning (or very late at night), you may be able to run in the middle of the street (if -and only if- there's no immediate traffic). Usually, the middle of the street will have the most level grade. Also, it's less likely to have uneven ridges (hidden under the snow) as is common on a sidewalk.

With the limited daylight, be sure to have a light source. Whether it's a headlamp, flashlight, or other handheld device, it's important to see where you're going.

It's also crucial for others to see you. Again, the light sources mentioned above are great, but there's also reflective gear...vests, arm bands, belts, etc.

It's also a good idea to have your phone with you, in case of an emergency. If the temps are especially cold, I stick my phone inside a fleece glove or mitten to help save the battery.

It never hurts to bring a friend. A lot of my early morning runs are with a friend. Often times, some of the daylight runs (on the weekends) are done that way as well. Not only is it fun to have someone to chat with, it's also great for assistance should either of you need it.

A few final thoughts:
As much as I prefer to be outside this time of year, this is a very personal choice and I respect not everyone will agree with me. It's no secret that I will choose a cold run outdoors over a sweaty session on my treadmill, but if there's ice or extreme (sub-ZERO feels-like temps at play), I either keep it inside or I skip the run altogether. Also, I have run in the early morning hours (in the dark) for several years, and I feel very safe in doing so in my area. That's also a very personal choice. Nobody needs to be a hero; if outdoor running, especially in the winter or in the dark, is not your thing, then don't do it.

So, I ask you again, are you an indoor hibernator or an opt-outside warrior? Any favorite tips for winter running? What's the coldest weather you've endured in your running shoes?

I'm linking this with Meranda and Lacey for the Friday with Fairytales and Fitness link-up. 

 


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29 comments:

  1. Brilliant post, thank you for pulling all that together.

    I don't mind being cold as I have lots of layers, and obviously it doesn't get AS cold here in the UK. But I am scared of ice - I do have some yak trax and another make of pull-on ice spikes but they're only good if it's all snow and ice. If it's all snow and ice I tend to head for the parks and in fact I think this winter if we get snow I will find a friend and take a bus to the hills to train up there.

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    1. I agree with the yak trax/spikes. I seldom ever have an all-snow option, so I don't even bother with them. I have heard trail shoes are a great option, though.

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  2. I like those little hand and foot warmer packets for running in the bitter cold. If they get too hot, you can put them in your pockets.

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    1. Ironically, although I have some gifted to me, I never have used them for running. I never think to grab them....

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  3. I had never heard that about hills blocking wind, actually. Trees can help a little, too, even when they have no leaves.

    We got just a little overnight (major storm is going to blow through sat-sun, sigh). It's my long run day, so I am still planning to take it outside with screw shoes, and I also typically slow down because you never know what's under that snow.

    But yes, obviously, I make good use of my treadmill too -- and it really just depends on circumstances. I've run in pretty cold temps, on cold and insanely windy days, through snow . . . it all just depends on how I'm feeling & what's on tap.

    Great tips, Kim!

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    1. Well, the hills do not totally block all the wind, but the wind will be minimized (briefly) until you crest the hill LOL

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  4. I don't consider myself either. I run both ways. Whatever it takes to get my training in. Typically when I opt for the mill it's for safety reasons.

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    1. I can do both, as well....I just am pretty stubborn about my outdoor fix LOL

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  5. Unless it is icy, I am running outdoors. I have Yak Trax for the snow (which we don't get a lot of). I figure I can always throw another layer on. Some days, I admit defeat and run on the treadmill, though.

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    1. I agree....it's easy to always add another layer if need be.

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  6. I am loving winter running right now! My hands are really the only part that gets cold and I am using hand warmers on every run. I have a much easier time regulating my temps in the winter. the summer heat kills me!

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    1. I'm always amazed at how I acclimate to the cold, since I detest it so much LOL

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  7. These are really great tips. I actually don't mind the cold too much, but snow just annoys me and ice is so dangerous!

    Although I once did a 10 mile run in 9 degrees (real feel of 0), I would definitely not recommend it (it took me 45 minutes to warm up when ?I was done). I think my cutoff is anything with a "real feel" below single digits.

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    1. I don't mind the snow as much as the wind! It's brutal in Iowa!

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  8. Great tips! I didn't know there were such a thing as arm warmers.

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    1. Yep...they have a little bit of compression in them. I've also made a bunch from cut-off knee socks.

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  9. I'm trying to become a winter runner but my shivering soul still prefers a treadmill! This is motivating me to compromise, though, by doing shorter runs outside. Thanks for the great info!

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    1. I wish I could rekindle my love for the treadmill...but I love the outdoors too much LOL

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  10. I share your Iowa weather and this winter have found that it is the dark that I don't like. It isn't that I don't feel safe, etc. I just am 100% unmotivated! The cold is absolutely fine and I will chose outside in the cold to the 'mill almost anytime except for when the wind is howling! But the dark - let me just curl up and sleep. Next year will probably be 100% different but being on the treadmill at 5:30 a.m. is better than nothing so if that is what it takes mentally, so be it!

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    1. The wind is definitely the hardest part of winter in Iowa!!!!

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  11. I am a wimp when it comes to cold weather! I would like to just opt for the treadmill. I am thankful that I can get to warm places over the winter to get runs outside during some of my layovers.

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    1. If the treadmill works for you, that's great! It totally messes with my stride (#longlegs)

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  12. Great tips! I never really thought about the terrain and buildings but that makes sense that they can help make the wind feel less strong.

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    1. Too bad the buildings can't eliminate the wind! Now, that would be a near-perfect world ;-)

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  13. I hate cold winter running because I've never liked being cold. So posts like this are so helpful for me haha! I did bundle up and run outside last weekend and if it's not too bad I may brave it again. I love these tips!

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    1. The cold definitely is not for everyone. I much prefer the heat of summer, hands-down. I just hate the treadmill a tiny bit more than the cold LOL

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  14. I'm strictly outdoors. I don't like the cold but I will run in it.

    If it is icy, then I just skip a day or two.

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    1. I have ZERO guilt in skipping a run now and then, especially this time of year #offseason LOL

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  15. these are all great tips Kim. I don't have a treadmill at home so I'd have to go out, drive , bike or bus it over to the gym just to use the treadmill. I'd rather layer up and run outside. I won't run when the streets or paths aren't cleaned yet and there is a chance of ice, simply because I've fallen enough times that I just don't want to get injured !! So I'll then do another type of workout.

    and to be honest I have skipped runs because it was monsooning outside. believe me, when the wind hits here it hits HARD.

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