Surviving the Winter

I find the last month of winter is sometimes the hardest - as warmer days are long forgotten and the long cold (dark) miles start to wear on me.  On those -10 degree mornings, I use every tool available to get in the training while staying safe and relatively warm.  Below are a few of my tried and true tips to survive the deep freeze and build fitness throughout the winter.

(Bundled up, embracing the snowy conditions)

1. Use indoor facilities  - some folks have access to a treadmill (whether at a local gym or their office gym), some folks have access to an indoor track (try your local high school or colleges).  Since these two options can lead to boredom for many, try to spice it up with a workout to pass the time.
Example treadmill workout: warm-up 2 miles easy at 0% grade, then do 2-minute intervals at the same speed but increasing to 2%-4% grade, recover with 2 minutes at 0% grade.
Example indoor track workout: warm-up 2 miles easy, then do 1/4 mile intervals at harder pace (from marathon pace/effort for easier workout to 5k pace/effort for harder effort).

2. Pre warm-up - the worst part of running in the cold is the first mile or two before your body warms up.  So, you can combat that by getting the heart rate up before you leave.  Try doing a plank, or 10 burpees, or 20 air squats in your living room to get the blood flowing.

3. Dress in layers - just like your mom has been telling you for years, dressing in layers is always the smart way to go.  You want to peel the layers as you get warmer, and have the ability zip them up if the breeze kicks up or the temperature drops.  I am in love with buffs, that provide the ability to keep my neck, ears, and (at times) face warm.  What did we do before buffs?!?  I also wear my spandex shorts under my spandex to keep my bumsicle one layer warmer.  (In case your dictionary doesn't have it, bumsicle is Brian's name for my frozen bottom that someone retains cold better than a freezer.  Oh how I sing the joys of heated seats in my car, which my bumsicle sincerely appreciates!)

(Snowshoe running is a great way to build strength and embrace the winter)

4. Adjust as needed - while we all want to stay true to our training plans, we sometimes have to adjust things due to any number of things in life including weather.  Why torture yourself with a 20 mile run in -5 degrees when it'll be a balmy 15 degrees the next day (and when your goal race is MONTHS away)?  Similarly, why run through sleet or snow, on super slippery roads (where you question whether cars can even see you, let alone have the traction to avoid you if needed) when you can run inside and be safe?  While I do believe that running in these temperatures and conditions are truly character-building, I also think that we each need to find a healthy balance of adjusting for weather (and life, family, health, work considerations also!) and being safe.

5. Embrace the winter - while your training plan might not say to snowshoe run, xc ski or fat bike, there are gains that can be made by doing any of these activities.  Plus, they mix up the training, build strength, and keep you off the cold roads by putting you onto the trails.  Find a way to make winter fun!  Maybe try a snowshoe race or a skimo race.

Wishing each of you find ways to enjoy the winter and continues to build fitness through these colder months.  Know that warmer temperatures, longer days and cleared trails are coming soon!

(Enjoy the fun of a snow run!)