Ever since I was a little boy I've always loved the seasons here in upstate NY. You could smell Spring in the rainstorms as they came down. Our world famous Lilac Festival was always a nice way to spend the weekend with my family. Even a guy like me could appreciate the beautiful flowers and enjoy the scents.
Fishing on Lake Ontario with my dad were some of the best moments of my life during Summer. Except the time that I single-handedly caused him to loose seven of the most gigantic salmon I'd ever seen because every time I tried to net them I knocked their hooks out of their mouths. It was a quiet ride home that night.
The smell of leaves burning always reminds me of Fall. Haunted hayrides, tricker-treating with my friends and scary movie marathons were things that I looked forward to all year long. October will always be my favorite month. Halloween will always been a special time for me. Especially now that I have a family of my own that I can scare half to death once a year!
Believe it or not I enjoyed the Winter here as well. The holidays were a chance to see my numerous cousins, aunts and uncles. I grew up an only child, so being with all of them made me feel like I had brothers and sisters after all. Snowball fights, sledding and visiting Santa on Magic Mountain in Midtown Plaza Mall were the things everyone enjoyed back then. I ate enough of my grandma's Christmas cookies to feed an army too.
As I got older and busier the love of the outdoors during Wintertime lessened. Who wants to be outside where it's cold? I didn't become a runner until much later in life. Even after discovering the love of my own to feet, as soon as the first snowfall happened I resigned myself to the treadmills of whatever gym I was going to at the time. I was still a dedicated runner, just not outside in the Arctic Circle like conditions!
It wasn't until about three years ago that I re-discovered my love of being outdoors during wintertime. I was trying to complete my challenge of running 366 days and was determined to not spend all of my time wasting away minute by painful minute on a treadmill. I did a little research, tried some stuff and kicked myself for running so much indoors during the colder months.
This Winter here in NY and most of the Northeast has seemed particularly brutal. We've had some really good snowfalls and bitterly cold temps. That being said I'm still trying to get myself out there as much as I can. So let's have a discussion about what you can do when the Winter blahs have taken control of your running outdoors.
First off lets talk about the dreaded treadmill. If you have access to one during the colder months it can be a lifesaver to your running streak and your waistline. That being said realize that running on a treadmill isn't a substitute for running on a road or trail. I trained exclusively for my first marathon on a treadmill. I suffered through that race, but never paid the price of doing that type of training again. While it is a good replacement that simulates running, it still isn't the same because it slightly changes your running posture. No matter what speed you crank it up to, the motor and belt substitute some of the work that your legs muscles would do when outside. When's the last time that you ran on a road that was completely flat? Never, unless you were on a track. Treadmills just don't account for those random hills and uneven terrain you commonly find along your running routes. Unless you enjoy running through an eye of a hurricane, when you run outside there's always wind resistance. You could always set up a gigantic fan in front of your treadmill at they gym to do this, but you'd look like a weirdo. Please don't look like a running weirdo, you'll do nothing for our sport! Finally lets not forget treadmills are mind-numbingly boring!
So lots of problems with using treadmills. How to solve some of them? There's little that you can do with regards to the running posture. But you can challenge yourself by running at varying speeds. It won't be the same as sprinting, but if you focus on good form and maintaining that speed you'll reap some benefits for the road. The flatness and wind resistance can be solved simply by varying the incline of the treadmill. Some newer models even have a decline setting to practice descents. While there's some debate about wind resistance and treadmill incline, the typical rule of thumb is 1-1.5% incline is enough to simulate wind resistance. Boredom is easy to fix with some thought. You can vary speed and incline set to a pattern like distance, every other song on your iPod or every other commercial on the TV. Some treadmills have random hill and speed programs, but I prefer to make my own. With a little ingenuity, you can give yourself something challenging to look forward while you run inside. Lastly, sometimes winter weather conditions just make treadmill running safer. I'd rather sweat it out inside then be sidelined with an injury all season.
Ok, so we've got the treadmill covered. How do you go about running outside during Winter? Obviously the biggest concern is temperature. But to a degree (pun intended) you can run in much colder weather than you think you can as long as you're dressed sensibly. I regularly run when the temps drop into the teens and occasionally the single digits. If you want a no-brainer solution I suggest looking around the smart phone app stores. There's several apps out there that, after you input some basic data, will use your GPS location to determine your weather conditions to figure out what you should wear for your run. Just keep in mind that things like elevation and amount of sunlight can affect the temperature for a running route. I've played around with several of these and have had good success with them.
If you want to do it the old fashioned way and decided for yourself what to wear then there's some basic guidelines. Surprisingly you can get away with wearing very little clothing when it's cold, as long as you keep moving. Wind is a factor, so make sure that you cover exposed skin. Layers are the most basic thing that you can do to keep warm. And yes that means wearing underwear under your tights. It's no joke that with a strong headwind mixed with cold conditions and a little sweat you can develop frostbite on your private parts. Trust me when I say that I panicked the first time this happened to me and that the thaw was more than painful. Know the signs of frostbite. Moisture wicking fabrics are great and many times better than cotton. Cotton will be warmer but when it get's wet it stays wet. Wool is an excellent option especially for feet and it drys fast when wet. I have yet to find a warm pair or gloves that works well when it's really cold. I can usually get away with them, but when the temps drop sub 10 degrees mittens always trump gloves. Believe it or not, the heat of your fingers together provides more warmth than if in gloves. Some shoes and fabrics are windproof like Gor-Tex. These are excellent at keeping the chill of those winds from going right through you. But be aware that they also keep sweat and water inside. Another good thing to keep in mind is that expensive brand name gear may not always be the best. Over years of trial and error I've discovered that it may last longer after use. But I also have some great stuff that I've gotten for half the price at Target of all places. Just remember that if you stop moving you stop generating body heat and you will get colder.
Footing is another consideration during Winter running. In my experience you have two options: either buy a product that is adjustable and fits over your shoes that utilizes spikes, screws or metal of some kind or you go old school and put screws into the soles of your shoes. The store bought options work well but don't last forever. I've yet to find a brand that lasts a full season for me. The self screwing (that sounds dirty) works well, is inexpensive and easy to do. Just search for it on YouTube, I even have a tutorial on my page. Very important to make sure you get the right size screw! Neither option is perfect. Ice and packed snow is slippery as hell no matter what you wear. You can try running in tire paths where the pavement is exposed but you need to pay attention and dodge out of the way if you need to. Only crazy people like me regularly do this! If trails are your thing, try snowshoe running. I know they make special running snowshoes. I've haven't tried it yet, but I hear it's challenging because you have to pick your feet way up when you run.
The most important thing to think about is safety! Winter running is challenging enough but you need to think about the temperature, humidity and windchill. A temp of 35 degrees is an excellent running opportunity, but throw in some high winds with snow and you could realistically be running in single digits. Remember water freezes at 32 degrees and wind speeds this process. Black ice is dangerous as hell! Short choppy steps and the arms out to your sides a little more than usual may look ridiculous, but it could help you if you fall. Another thing to remember is that drivers suck ass no matter what season it is. Throw in earlier sunset times, slippery roads, low visibility due to blowing snow and high snow drifts, little to no road shoulder due to plowed snow, messy windshields due to slush and you have to wonder why any of us would be out there during Winter. Not to mention plow drivers who don't care, texters and other distractions! Wear reflective clothing, vests and flashers. You may look like a Christmas tree, but at least you'll finish your run alive.
Lastly it's important to remember that even if you dress sensibly and take other precautions that when you run in the Winter it's not like running when conditions are ideal. Don't expect to be able to clock your normal mile paces. You may have to slow down to be safe, jump over snow banks and pick up your feet more in some spots. You're typical easy three miler may feel like 10 by the time you're done. Depending on your ability to stand the cold don't expect to go as far on your runs either. There's a reason that there's not many marathons held in the wintertime in colder locations.
There's my two cents. I'm not a professional, a doctor or know everything about cold weather running. This is just stuff I've picked up through the years. With everything to consider why does anyone even bother to do it? That's a good question. Of course the treadmill does get boring even with all the tips and tricks. But for me I still do it because it's not as bad as it seems. Once you get the clothing and safety concerns taken care of it can even be enjoyable. The looks you get from other people are priceless. You look crazy bad ass running through a blizzard throwing your middle finger at Jack Frost. It's pure childlike fun to run over or through snow banks. The serenity of running on a deserted Winter trail can clear your mind and make you so peaceful. And there's nothing more special than the quiet of running on Christmas morning.
As with anything related to running, it's a mental game out there. Just take some good precautions and be safe. If I see you out there I'll gladly give you a respectful nod as a fellow Winter warrior. Just don't expect me to wink, my eyelashes are probably frozen!
This Winter here in NY and most of the Northeast has seemed particularly brutal. We've had some really good snowfalls and bitterly cold temps. That being said I'm still trying to get myself out there as much as I can. So let's have a discussion about what you can do when the Winter blahs have taken control of your running outdoors.
First off lets talk about the dreaded treadmill. If you have access to one during the colder months it can be a lifesaver to your running streak and your waistline. That being said realize that running on a treadmill isn't a substitute for running on a road or trail. I trained exclusively for my first marathon on a treadmill. I suffered through that race, but never paid the price of doing that type of training again. While it is a good replacement that simulates running, it still isn't the same because it slightly changes your running posture. No matter what speed you crank it up to, the motor and belt substitute some of the work that your legs muscles would do when outside. When's the last time that you ran on a road that was completely flat? Never, unless you were on a track. Treadmills just don't account for those random hills and uneven terrain you commonly find along your running routes. Unless you enjoy running through an eye of a hurricane, when you run outside there's always wind resistance. You could always set up a gigantic fan in front of your treadmill at they gym to do this, but you'd look like a weirdo. Please don't look like a running weirdo, you'll do nothing for our sport! Finally lets not forget treadmills are mind-numbingly boring!
So lots of problems with using treadmills. How to solve some of them? There's little that you can do with regards to the running posture. But you can challenge yourself by running at varying speeds. It won't be the same as sprinting, but if you focus on good form and maintaining that speed you'll reap some benefits for the road. The flatness and wind resistance can be solved simply by varying the incline of the treadmill. Some newer models even have a decline setting to practice descents. While there's some debate about wind resistance and treadmill incline, the typical rule of thumb is 1-1.5% incline is enough to simulate wind resistance. Boredom is easy to fix with some thought. You can vary speed and incline set to a pattern like distance, every other song on your iPod or every other commercial on the TV. Some treadmills have random hill and speed programs, but I prefer to make my own. With a little ingenuity, you can give yourself something challenging to look forward while you run inside. Lastly, sometimes winter weather conditions just make treadmill running safer. I'd rather sweat it out inside then be sidelined with an injury all season.
Ok, so we've got the treadmill covered. How do you go about running outside during Winter? Obviously the biggest concern is temperature. But to a degree (pun intended) you can run in much colder weather than you think you can as long as you're dressed sensibly. I regularly run when the temps drop into the teens and occasionally the single digits. If you want a no-brainer solution I suggest looking around the smart phone app stores. There's several apps out there that, after you input some basic data, will use your GPS location to determine your weather conditions to figure out what you should wear for your run. Just keep in mind that things like elevation and amount of sunlight can affect the temperature for a running route. I've played around with several of these and have had good success with them.
If you want to do it the old fashioned way and decided for yourself what to wear then there's some basic guidelines. Surprisingly you can get away with wearing very little clothing when it's cold, as long as you keep moving. Wind is a factor, so make sure that you cover exposed skin. Layers are the most basic thing that you can do to keep warm. And yes that means wearing underwear under your tights. It's no joke that with a strong headwind mixed with cold conditions and a little sweat you can develop frostbite on your private parts. Trust me when I say that I panicked the first time this happened to me and that the thaw was more than painful. Know the signs of frostbite. Moisture wicking fabrics are great and many times better than cotton. Cotton will be warmer but when it get's wet it stays wet. Wool is an excellent option especially for feet and it drys fast when wet. I have yet to find a warm pair or gloves that works well when it's really cold. I can usually get away with them, but when the temps drop sub 10 degrees mittens always trump gloves. Believe it or not, the heat of your fingers together provides more warmth than if in gloves. Some shoes and fabrics are windproof like Gor-Tex. These are excellent at keeping the chill of those winds from going right through you. But be aware that they also keep sweat and water inside. Another good thing to keep in mind is that expensive brand name gear may not always be the best. Over years of trial and error I've discovered that it may last longer after use. But I also have some great stuff that I've gotten for half the price at Target of all places. Just remember that if you stop moving you stop generating body heat and you will get colder.
Footing is another consideration during Winter running. In my experience you have two options: either buy a product that is adjustable and fits over your shoes that utilizes spikes, screws or metal of some kind or you go old school and put screws into the soles of your shoes. The store bought options work well but don't last forever. I've yet to find a brand that lasts a full season for me. The self screwing (that sounds dirty) works well, is inexpensive and easy to do. Just search for it on YouTube, I even have a tutorial on my page. Very important to make sure you get the right size screw! Neither option is perfect. Ice and packed snow is slippery as hell no matter what you wear. You can try running in tire paths where the pavement is exposed but you need to pay attention and dodge out of the way if you need to. Only crazy people like me regularly do this! If trails are your thing, try snowshoe running. I know they make special running snowshoes. I've haven't tried it yet, but I hear it's challenging because you have to pick your feet way up when you run.
The most important thing to think about is safety! Winter running is challenging enough but you need to think about the temperature, humidity and windchill. A temp of 35 degrees is an excellent running opportunity, but throw in some high winds with snow and you could realistically be running in single digits. Remember water freezes at 32 degrees and wind speeds this process. Black ice is dangerous as hell! Short choppy steps and the arms out to your sides a little more than usual may look ridiculous, but it could help you if you fall. Another thing to remember is that drivers suck ass no matter what season it is. Throw in earlier sunset times, slippery roads, low visibility due to blowing snow and high snow drifts, little to no road shoulder due to plowed snow, messy windshields due to slush and you have to wonder why any of us would be out there during Winter. Not to mention plow drivers who don't care, texters and other distractions! Wear reflective clothing, vests and flashers. You may look like a Christmas tree, but at least you'll finish your run alive.
Lastly it's important to remember that even if you dress sensibly and take other precautions that when you run in the Winter it's not like running when conditions are ideal. Don't expect to be able to clock your normal mile paces. You may have to slow down to be safe, jump over snow banks and pick up your feet more in some spots. You're typical easy three miler may feel like 10 by the time you're done. Depending on your ability to stand the cold don't expect to go as far on your runs either. There's a reason that there's not many marathons held in the wintertime in colder locations.
There's my two cents. I'm not a professional, a doctor or know everything about cold weather running. This is just stuff I've picked up through the years. With everything to consider why does anyone even bother to do it? That's a good question. Of course the treadmill does get boring even with all the tips and tricks. But for me I still do it because it's not as bad as it seems. Once you get the clothing and safety concerns taken care of it can even be enjoyable. The looks you get from other people are priceless. You look crazy bad ass running through a blizzard throwing your middle finger at Jack Frost. It's pure childlike fun to run over or through snow banks. The serenity of running on a deserted Winter trail can clear your mind and make you so peaceful. And there's nothing more special than the quiet of running on Christmas morning.
As with anything related to running, it's a mental game out there. Just take some good precautions and be safe. If I see you out there I'll gladly give you a respectful nod as a fellow Winter warrior. Just don't expect me to wink, my eyelashes are probably frozen!
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