Wednesday, February 2, 2011

Running in the Winter, Tips:

Yes if you live in the tri-state area, you will need ice skates before running shoes. It is crazy outside, cars look like ice cubes, homes like Igloos. Well if you are going to venture out make sure you read and try to stick to these rules, by TrainingPeaks:
Between the wind, the snow, the dark, and the chilly temperatures, winter can blow a flurry of new obstacles into your running routine. Here are some tips from Runner’s World to help you plow through the season and keep your training on track:

Watch your step: You’ll get better traction on snow that’s been packed down (fresh powder can cover up ice patches). Wear a scarf or a ski mask to warm up the cold air so it doesn’t hurt your lungs. Run on the street if it’s been plowed (as long as it’s safe from traffic), and watch out for black ice. Run on the sidewalk if it’s clear of ice. Find a well-lit route; slow your pace.
Run during light and warmer times of day: The little dose of sunshine will help, and much of the ice will be melted.

Start into the wind: Start your run in to the wind, so you have the wind at your back on your way home. You’ll avoid getting chilled by the wind after you’ve been sweating.

Shorten your stride: When running on ice or snow, shorten your stride to help prevent slipping and falling. Focus on getting in time rather than pace or distance on challenging weather days. Use products Yak Trax to reduce the risk of falling.

Dress up: Dress in thin, light, wick-away layers that you can add or take off to suit your temperature. Make sure you have a running gear that blocks the wind and base layers that wick sweat away from your skin; don’t go out without gloves, mittens, and a hat or headband to cover your head. Dress for 15 to 20 degrees warmer. You should feel slightly chilled when you walk out the door. As you warm up and your body temperature starts to increase, you’ll feel better. You want to reduce the risk of overheating and sweating excessively. Use the Runner’s World “What Should I Wear” cold weather apparel calculator HERE. It will help you decide what to wear in all kinds of weather.

Defrost: Damp clothes increase heat loss. As soon as possible postrun, change into fleeces and sweats.

Find safety in numbers: With the dark and the ice, it’s a great time to run with a buddy or join a running group. You’ll have a built in reason to get out the door, and a friend to chat with along the way.

See and be seen: If you run in the dark hours, wear a reflective vest, a headlamp, or flashing lights so you’re seen in traffic. In snowy weather, wear bright clothing. Run with ID just in case. To find out more about which gear is the brightest, check out this article.

Don’t forget to warm up and cool down: When it’s cold out, your ligaments, tendons, and muscles take longer to loosen up, so extend your warmup. You might walk for five minutes, then spend five to 10 minutes alternating between walking and jogging as you ramp up to your target pace. When it’s below freezing, try part of your warmup indoors. Start your run on a treadmill, then head out once your legs feel ready but before you start sweating. After the run, keep your cooldown brief to avoid getting too chilled: Slow your pace for three to four minutes, then go inside. Take extra layers off and keep moving (walking on a treadmill, or just around your house) for another five to 10 minutes before hitting the shower.

Take it inside: If the roads are covered with ice, take it to the treadmill. Find hill work, speed sessions, and long runs all for the mill on this page, plus reviews of the latest models. If you can’t stand the mill, cross-train on the bike or elliptical trainer for the same amount of time you’d spend running. For tips on strength training and gym workouts, check out our cross-training page.

Set a goal: There is nothing more motivating than to train for a race or goal. Set a goal to run a 5-K, half-marathon, or reach a number of miles every month! You’ll have instant motivation in knowing you have to train for the race or hit your target mileage. Reward yourself with a treat—like new running gear—when you reach your goal. To find an event near you, check out our race finder at