How to keep running all winter long – Channel3000.com – WISC-TV3
How to keep running all winter long Channel3000.com – WISC-TV3
Winter may seem like a perfect time for runners to hunker down and hibernate, but if you prepare yourself for cold-weather training, you just may find yourself …
Photo by Jonnah Perkins
Winter may seem like a perfect time for runners to hunker down and hibernate, but if you prepare yourself for cold-weather training, you just may find yourself with a whole new season to get ahead of your running goals. Armed with the right tools and an adventurous outlook, winter might no longer be a season to dread. Here are a few tips to keep up your running routine all year round.
Make outdoor running your default
The hardest thing about winter is being cooped up inside when it’s dark and cold outside. By making a commitment to running outdoors, you can reap the health benefits of natural light, fresh air and exposure to natural surroundings. This is challenging for those who have a schedule that restricts running opportunities when the sun is up, but investing in a running headlamp can open up opportunities to get outside and run safely. Lunchtime running is also a great strategy for those who can sneak out during a break in the day to get a dose of daylight. When outdoor running isn’t possible, the treadmill is a valuable tool. If you have access to an indoor track, knocking some miles off at the “oval office” can be another way to mix up your running.
Photo by Jonnah Perkins Embrace cross training
While Wisconsin has seen a decrease in snow accumulation in the past decade, we do still get beautiful snow a few times throughout the winter. Don’t let that drive you indoors! Snowshoe running is one of the best ways to keep your miles up while being surrounded by the beauty of southern Wisconsin. Local outdoor equipment retailers like REI and Fontana Sports Specialties can outfit you with snowshoes. Better yet, check out Snowshoe Scurry events — the organization offers running snowshoe rentals. With all of the cardio benefits of running with less of the impact, Nordic skiing is also a great way to keep your outdoor endurance game going strong when the conditions are right.
Photo by Jonnah Perkins Be prepared for all conditions
Gear and nutrition are key to being safe when running in cold weather. Like all sports, the sky’s the limit when it comes to investing in your gear. After many frozen runs over the years, I have found that having one softshell jacket, a pair of running pants, mittens, compression socks and a wool-based layer is all I really need. These items can be layered with other technical apparel of any quality for an effective kit, but having the best you can afford in key outerwear will make your winter enjoyable. For footwear, a pair of road shoes for dry pavement and trail shoes to be worn in snow will get you through the winter. If you choose to run with traction (spikes, screws, tracks) be sure to keep those runs short, because running on these can create pressure points in your feet that put you at risk for stress fractures and soft tissue asymmetrical overuse injuries.
Photo by Jonnah Perkins Focus on self-care
Winter is hard. Be kind to yourself and those around you who support your running lifestyle. Keeping a running program going through the bitter cold months exposes your body to the elements and can cause inflammation. Focusing on nutrition, hydration and managing pain or inflammation will make your training go further. A mindful routine will keep your system open to absorbing positive stress stimuli. My winning combination for keeping my mind and body calm and healthy is a daily ritual of green tea, HANAH Turmeric+ and a dark fruit juice, like cranberry, blueberry or tart cherry. Incorporating natural food and supplements into your diet allows the body to recover more quickly from winter running. Even though you don’t sweating as much as you do during a run in warmer months, the dry air quality of winter can lower your hydration status. Keeping a quart jar of warm tea nearby is a great way to stay ahead. Turmeric has been a popular anti-inflammatory among endurance athletes in recent years. The antioxidants in blue and red fruits also work to keep inflammation low to speed recovery. Having a daily self-care routine is always important, but keeping your regime dialed in during the winter months is key to staying healthy when you’re up against the added stress of the season.
Be open-minded
As much as runners like to stick to a schedule, winter can throw a wrench into training plans with blizzards, sub-zero temperatures and virus season. Staying physically and mentally agile will make the season much more productive and enjoyable. Everyone has their own threshold for running in adverse conditions, so it’s up to the individual to decide when to stay in. It’s not easy to keep determination balanced with practical health and safety. Being dogmatic about your training regime or being overly cautious with weather exposure will take the light-hearted joy out of cold weather training. On days when it’s just too bitterly cold or the roads are dangerously slick, take a yoga class, seek out the heat of a sauna or hot bath, opt for indoor endurance training or take an extra rest day.
Photo by Jonnah Perkins Find your tribe
Winter running can be drudgery, but with a core group of like-minded lunatics, it can be the most magical time spent outside in the dark months. A mile with your buddies is better than a solo mile when the conditions are treacherous. Finding a friend to hold you accountable can mean the difference between hibernation and winter domination. If you are looking for a bigger group dynamic, there are several clubs that keep the engine roaring year round. Madison Trail Runners, Movin’ Shoes Running Club, Madison Run Club, and Berkeley Running Co. are a good place to start. Click here for 16 running clubs in the Madison area.
Photo by Jonnah Perkins Wisconsin winters are a force to be reckoned with, but with a cheery outlook and the right tools, you can plow right through. One of the most powerful things to remember is that once the snow melts, the thermometer needle climbs up and the days get longer. Those who run through the winter will be ready to hit the ground running come spring. I don’t know of a single runner who has ever regretted keeping the fire burning hot all winter long.
Jonnah Perkins is a competitive ultra-distance trail runner and USATF certified running coach. She runs for La Sportiva, Suunto, and Honey Stinger. Jonnah lives in rural Blue Mounds with her husband, two young children and Siberian Husky. In addition to her running life, Jonnah is an organic farmer, food activist, writer, and film producer. You can learn more about Jonnah at theultrafarmer.com.