It’s Winter Time… so here are your annual reminders for how to prepare to run in the winter elements.
by Connor Hesselbirg, PT, DPT, FAFS
Winter training can be tough to plan as we prepare for our spring races. The weather can change in the snap of a finger, it may take more time for us to warm up for our workouts, and daylight is limited for many. Here are some tips to crush your winter training as we prepare for our goal races this spring:
How to Dress Appropriately
The rule-of-thumb is to wear clothes that you would wear as though it was 10 degrees warmer (ex, if it’s 40 degrees, wear clothes for 50 degree day) since as you run your body temperature will increase and you don’t want to sweat excessively.
If you’re not sure how many layers you would need, bring layers that you can easily shed and wrap around you so you don’t lose them.
90% of your body heat escapes through your head, so if you wear a winter hat when running, make sure it’s cold enough! Or else your body will think it is much warmer than it really is and you’ll lose a lot of fluids via sweating, your heart will work harder than it should and you will fatigue quickly.
Shed wet layers sooner than later once your run is over. If you stick around for too long with cold and damp clothing on, you risk getting sick throughout the winter season. Changing into dry clothes shortly after a wet and cold run can increase your comfort level during your cool down after running.
For a more informative guide on what to wear for certain temperatures, refer to the video button below
As easy as it may seem to just lace up your running shoes and go running, you may feel more sluggish due to the colder weather. Having a dynamic warm up can increase blood flow throughout your body so you’ll be more prepared to exercise.
Foam rolling the main running muscles groups of your quads, hamstrings, glutes and calves can take up to 10-15 minutes. Research shows foam rolling before exercise gives the equivalency of blood flow as though you have run for 20 minutes. This can enhance each run you have, whether the intention is a recovery run or a hard workout.
Performing one set of body weight strength exercises such as squats, lunges, and calf raises indoors is also a great way to target the specific muscles needed for running.
Another great warm up routine that all of Finish Line loves to offer is our 3D MAPS Matrix explained in the video below
Winter Running Safety
During the winter, there is significantly limited daylight for us to run in. Having reflective and bright colors throughout the winter can allow you to be seen with less risk to yourself as you finish your run. Much of the winter running gear sold today has some reflective material on them, so keep your eyes out for the kind of products that work best for you!
Not just in the winter, but when you are running on any road, you should run against traffic (facing traffic), when cyclists should be riding with traffic. If you run with traffic, you are unaware of whether or not the driver can see you. Facing traffic allows you as the runner to see what’s coming in front of you with enough time to react. Cyclists ride with traffic because they are riding at similar speeds as the cars are.
If there is extreme weather like a blizzard, slippery roads, or if you just wouldn’t feel safe running in certain conditions, defer to running on a treadmill or biking indoors. Yes, it can be very boring, so find an interesting podcast or your favorite music playlist to listen to as you log your fitness for the day
Don’t Forget to Hydrate!
Just because it’s not scalding hot doesn’t mean your sweating. Don’t slack on your water and electrolyte intake throughout your training cycle.
