“Use it or lose it”--it’s one of the coldest, cruelest facts of life. It takes months of hard work to get into shape, but if you lay off for even a little while detraining sets in and you’re right back where you started in no time. It’s like pushing a sled up a hill--if you want to get to the top you can’t let go!
But there is hope: you can put the brakes on the detraining effect by getting outside and running as little as 3 days per week.
By now you’re saying “Outside? But it’s cold outside!” Well, that’s another cold, cruel fact of life. It gets cold in the winter time. But there’s absolutely no reason why you can’t still get out the door to run. Any rumors you may have heard about freezing your lungs or losing your toes to frostbite are just that: rumors--probably spread by the guy who wants your spot on the team next season.
Of course running when it’s cold out may take some getting used to, but with the proper frame of mind--and the proper equipment--running during the winter can be just as enjoyable as on the first warm day of spring.
Veteran runner Bill Gardner rarely misses a day running, no matter how cold it gets. Which may seem surprising since he lives in Fairbanks, Alaska where winter temperatures often plummet to 50 or 60 degrees below zero for weeks at a time. “Temperature doesn’t matter,” says Gardner. It’s your gear and your attitude. If they are both good quality, then the cold isn’t going to stop you.”
According to Gardner and other cold-weather running experts, the biggest hazards of winter running are frostbite, hypothermia and icy running surfaces. Dressing properly can minimize the risk of all three. Some suggestions:
1. Select appropriate shoes.
Look for “studded” running shoes with a pronounced tread pattern to prevent slipping on ice and snow. Don’t take chances: excessively-worn shoes can be very slippery!
2. Dress in layers.
Warm air trapped between clothing layers is the key to keeping warm on even the coldest days. As you warm up, unzip or remove the outermost layers to regulate your temperature. One pair of socks is usually sufficient since blood pumped to the lower extremities while running will help to keep your feet warm.
3. Wick away the sweat.
Inner layers should be made of materials like wool, silk, or "space age" synthetics like polypropylene which carry sweat away from the body. Avoid cotton which will hold ten times its weight in sweat.
4. Break the wind.
A nylon windbreaker will cut down the “wind chill” on windy days. Look for a light-colored or reflective jacket to enhance visibility in the late-morning and early-evening darkness that winter brings.
5. Top it off.
A hat and gloves will help retain body heat, and can be very useful in regulating body temperature since it’s much easier to remove your gloves or hat than your jacket while on the run. On the coldest days, mittens tend to be warmer than gloves.
6. Avoid overdressing.
Having said all that, don’t overdress. It’s okay to feel a bit cold and underdressed as you start. You’ll feel about 20 degrees warmer as soon as you get moving.
Although what you wear on cold winter runs is the best way to keep warm, how you run is also important. Design routes that point you into the wind during the beginning of your run and with the wind at your back at the end. Otherwise, sweat built-up during the early miles will chill you to the bone when you turn into the wind. Consider running a number of smaller loops instead of one long out-and-back course in case the weather changes suddenly or you tire unexpectedly.
Always use extreme caution in snowy or icy conditions. Face traffic and don’t assume drivers can see you. And even if they can see you, don’t assume they can stop in time if the roads are slick. If your footing is bad, think how tough it is for that ‘74 Pontiac with the bald tires that you just darted out in front of.
Just to be on the safe side, let someone know where you’ll be running and when you expect to return, and carry emergency identification and some loose change for a phone call (or a hot chocolate!) in case you run into trouble.
Don’t worry too much about your speed--especially if the footing is bad. Winter is the time to maintain conditioning and to work on an endurance base for the spring. If you do feel the need to run fast, work into it. Allow the muscles to warm up thoroughly during the early miles before picking up the pace. Muscle strains and pulls may result if you try to do too much too soon.
If you have the right equipment, it can never be too cold to run outside, but if there’s too much ice and snow on the ground to run safely, consider running inside on a treadmill, or cross-training outdoors--cross-country skiing or snow-shoeing are great alternatives.
After your workout, enjoy a nice warm shower, then stretch gently for five or ten minutes and rehydrate by drinking plenty of water.
After several months of easy winter mileage you’ll be in awesome physical shape once spring training rolls around, and you’ll be tough as nails mentally after battling--and beating--Mother Nature through those cold and dreary days of winter.
[Dave McGovern, a freelance writer and 3-time competitor in the US Olympic Track & Field Trials, trained through countless winters in Wisconsin and Upstate New York before relocating to sunny Mobile, Alabama.]