Conquering The Cold Weather
It’s that time of year again, when the gloomy skies and brisk air make your workouts a little colder than you would like. It is hard to stare out the window and think about being submersed in the cold weather, when you are cozy and warm inside your house. If you are anything like me, you do not like paying for expensive gym membership fees when you can utilize so many different outlets of fitness that Mother Nature has to offer.
Unfortunately for that mantra, the cold weather can keep you wishing you could dart inside to warmth and an elliptical machine. As a runner myself, I loathe at the idea of using a treadmill for anything longer than 4 miles, the joy is completely zapped. I am a former professional tennis player by trade, but developed a love for running marathons a few years ago. I have completed four marathons, and one of those being The Boston Marathon. Because of the duration of my runs, I wouldn’t dare go inside on a treadmill, no matter the elements. So here are some tips to get you through your winter training with no hang ups!
Don't Over Think It
The hardest part of your outdoor winter workout is talking yourself into getting outside. It is a constant battle (trust me I know!) Once I finally convince myself to get out there and get moving I am SO happy I did. I don't think I have regretted a single workout in the cold so far, so the track record is strong. Don't think just do.....
Be Bold
Sadly winter running means potentially having to run in the dark, due to the days being shorter (mother nature can be so cruel). Even if you are not running in the dark, the days just seem darker in general due to the lack of sunshine. Grab a colorful jacket, reflective gear, or a headlamp that is bright and stands out to protect yourself from any accidents. Being safe is always your first priority when battling the elements, as avoiding to do so can result in potentially life threatening scenarios.
Whether you are living in a place with bad weather all winter, or going on vacation to an area colder than what you are used to, these tips will help you confidently get your workout in no matter what the weather is doing!
Dress For Success
The worst situation for a runner is getting into a pair of tights that chafe your skin, wearing the wrong gloves that leave your hands frozen, or putting on an insulated long sleeve that doesn’t keep you warm. In the minds of the dedicated, there is no such thing as bad weather but there is such a thing as bad gear choices. I lived this first hand today on my run, when I wore the wrong pants and my legs were completely frozen! This is vital for overcoming the weather, and feeling as comfortable as possible. For sub zero temperatures it is important to invest in an insulated fleece jacket, long sleeve shirt, neck warmer, face cover, gloves, fleece-lined leggings, wool socks, and a winter hat of some sort. Stay away from cotton, because when wet it becomes heavy and impossible to dry again. You will want to seek out thin, wicking layers for your clothing if possible.
Prepare With The Right Footwear
The right show is essential to your running health and success. It is best to invest upfront in a good pair of running shoes early on and your whole body will thank you! You can also buy two pairs and rotate them around for optimal usage. When thinking about running in sub freezing temperatures, it is always a smart idea to get crampons, yak trax, or DUE NORTH Ice and Snow Traction (See picture below). These nifty devices clamp onto the bottom of your shoes to create traction for running on ice and snow. There is nothing worse than taking a tumble on the ice, injuring yourself and cutting your run short. To see an example of these nifty devices click here. I will be purchasing more, as mine snapped in half today due to the snowy terrain! Hmph! Update: The DUE NORTH Ice and Snow Traction devices are the best I have tried so far!
Start Slow
Stretch before you go outside, and get your muscles moving with a few jumping jacks or high knees. A good long warm up is essential to prevent injuries in the stiff conditions you are about to face. Start off at a pace 30 seconds slower than you would normally run for about 5 minutes. Getting your knees, ankles, calves, quads, and hamstrings firing correctly will do your body a favor. Chances are, there are not many people out in the conditions you are so don’t worry about “looking too slow.”
Hydrate
When it is pouring rain outside or snowing so hard you can’t see in front of your face, the last thing you want to do is drink water. This is important for cold weather runners, because they are burning a higher amount of calories running while trying to stay warm. With the fluids that are being lost as a result of running in the cold weather, nutrients are being lost. Cramping, and dehydration are possible scenarios that could happen if you find yourself out on a long run with no hydrating options. Do yourself a favor, and bring a small amount of water with electrolytes in it next time you run. Your body will thank you!
Know Your Running Style
Runners can be weird about who they run with, and for how long. Determine right away if you are a social runner, or if you like to endure the elements alone. If you enjoy company, the toughest conditions are the perfect times to grab a partner. They keep you accountable, and they can be your voice of reason for making the decision to get out there when no one else wants to. If you enjoy battling the elements alone like I do, make no excuses when the weather is bad. I like to take my dog Moose, and my music to keep my motivation going in the worst of circumstances. The truth is, the hardest part of your run will be getting yourself out the door. Once you conquer that feat, the run is the easy part!
Run Happy!
xoxo Lauren Nicole
