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Running in Winter
Posted on Dec 1st 2009 4:00PM by Jennifer Fields
When winter rolls around, I find my motivation to run dips right along with the temperature. Mindy Solkin, or Coach Mindy as she is known, owner and head coach of The Running Center in Coach Mindy suggests finding a running buddy, a group or a coach at a facility like the one she heads to help keep you committed to training. "Accountability is very motivating," she said. You can also try signing up for an event, since we all know deadlines and fear of under-performing can keep a runner chugging along.
Hypothermia is a real danger when running in winter, and even more important than the temperature, is the wind chill. "When the wind chill is 20-below, you have an increased risk of hypothermia," said Coach Mindy. Symptoms of hypothermia, which can be deadly, include shivering and confusion. While she doesn't suggest running if it's extremely windy, raining or snowing, if you're venturing out in the very cold -- something Coach Mindy only advises for experienced runners and those who've confronted the cold before -- you should be alert to weather changes. It's possible the temperature may drop dramatically or suddenly during your run and you should be prepared to get inside quickly. That may mean running a smaller-than-usual loop that keeps you in close range of your car or a subway stop, depending on where you live.
If you're training for a winter or spring marathon, like Boston or London, many of your longest runs will take place during the coldest months. The treadmill is a great option for keeping up with your winter long runs. Worried you won't get quite the same workout from a treadmill as you do from running inside? Coach Mindy said it makes "zero" difference to your training. "If you're training for a race, you shouldn't do all of your runs on a treadmill because obviously the race won't be on one, but it won't make a big difference. Yes, running is about the journey, but in this case, it's about the end as well."
Hydration is just as important during cold months as it is during warm ones. "You're still getting dehydrated even though you may not feel the effects as much," she said. "Drink as you would during warmer months." With all the extra layers you're wearing in winter, carrying a fuel belt might leave you feeling especially weighted down. Coach Mindy suggests taking water and salt packets along to add to the water in lieu of bringing electrolyte replacement drinks as well.
After your run, don't linger outside chatting to your buddy or loitering, get inside as soon as possible. And don't take your hat off until you're indoors. As soon as you're home, get into a hot shower, then change into warm, dry clothes. Then reward yourself. "Treat yourself to a hot chocolate, a glass of wine or meet some friends," said Coach Mindy.
