Winter Running

Getting the Most Out of the Winter Season

by Patti and Warren Finke, Team Oregon

Can't quite get out the door? Hate getting wet? Just don't wanna do it? Yes answers to these questions trouble many runners in the winter time. Let's look at some suggestions to keep you training throughout the winter or wet months so that you're ready to race again come spring.

Periodicity of Training

We've talked several times about the importance of planning a season of rest for the most effective racing and running enjoyment. In Oregon, the winter season is the most natural season to give yourself this break from really hard training. The rest period should be 6 -10 weeks of maintenance running and supplemental activities. The supplemental training and strength building that we talked about in the Cross Training article are most appropriate during this time. There are many indoor substitutes for running that can be beneficial to runners. Try the exercise bike, stepper, aerobics class or cross country ski machine 2-3 times a week to stay really dry and add a circuit weight training program. Plan to run 2-3 times a week as a maintenance level. Several suggested schedules to maintain are listed below. The supplemental training can be substituted for any of the run days except for the long run.

Recreational or Fitness Runner

If you have been running a short time, routinely run 10-20 miles per week and have completed an occasional 8 k race, this type of weekly schedule will allow you to run events up to the 10k distance (with 6 mile long run) and still enjoy the camaraderie recreational fun runs.

S         M         T         W         T         F         S
4-6miles  0       2-3mi    30-45 min   2-3mi  30-45 min     0
                         supplemental        supplemental
                        and/or weights      and/or weights

Recreational Racer

If you typically run 20-30 miles per week, perhaps have completed your first marathon, this schedule will allow you to run an occasional event and be able to start training for a fall marathon in the spring.

S         M         T         W         T         F         S
8-12miles 0       4-6mi  45-60 min    4-6mi   45-60min      0
                        supplemental        supplemental
                         and/or wts           and/or wts

Advanced or Racer

If you run well over 30 miles per week, races often and want to complete a spring marathon or race well then, this schedule will get you ready to add a basebuilding period for the specific marathon or race training.

S         M         T         W         T         F         S
10-15mi  0-3mi    5-8mi   60-75 min   5-8mi   60-75 min   0-3mi
                         supplemental        supplemental
                          and/or wts          and/or wts

Running in the Cold

Cold is usually not as hazardous for the runner as is heat. With exercise metabolism, the body is able to maintain a constant core temperature in air temperatures as low as -22F. This is regulated by internal mechanisms and not necessarily by the heat produced from exercise. Shivering can be seen during exercise when the core temperature is low. Under this stress, oxygen consumption is higher than when doing the same amount of exercise in warm weather.

Common sense tells you to be comfortable while running; this is also true in cold weather. Both body fat and clothing act as heat conserving mechanisms. High body fat is not conducive to good performance and is not common in runners, so most must learn to dress warmly. It is often difficult to determine how many clothes to wear in winter conditions. The heat generated by your body can be seven or eight times as great when running as it is at rest leading some runners to overdress at the start of their run. On the other hand, if you are dressed to be "just right" when you are running hard and you must slow down or walk due to fatigue or injury, you risk the threat of hypothermia. When you couple this variation in the body's heat generating capability with the rapid changes possible in winter weather and the loss of insulating properties of clothing when it is wet, the following guidelines emerge.

You are better off to overdress than underdress. Very few people die from overheating in the winter, many from hypothermia.
The more adaptable clothing is the better. Layers of clothing trap and warm air between them to act as insulation. You should use layers that you can remove as you get warmer and add as you get colder and clothing which can be zipped, buttoned, rolled up or down to provide more or less cooling.
You should attempt to stay as dry as possible. If clothing becomes wet either through sweating or external sources (rain, snow), it can conduct heat away from the body. Regulate your clothing so it doesn't become sweat soaked, use materials such as thermax or poly-pro which wick moisture away from your skin as you sweat, and wear a rainproof shell which sheds moisture and does not soak it up when it is precipitating.

When deciding what to wear for your run, first check the temperature as well as the conditions outside. Running with bare legs in cold weather is not advised. The red color of the skin shows that a great deal of the blood is detoured to the skin trying to keep the body warm and is not going to the exercising muscles where it is needed most. Cold muscles feel tight and are more susceptible to injury, especially pulls and strains. We suggest lycra tights or other leg covering when the temperature is below 40. Many options in materials for tights are available, from water resistant to extra warm fuzzy polypro which can be worn as the conditions change. Fabrics that are waterproof, but can still breathe are best for external layers. Gortex works quite well if you don't sweat a great deal. Polypropylene is excellent next to the skin as it wicks away the water and allows a warm air layer to remain. A major part of heat loss is through the head, so wear a hat or ski headband to help keep warm. Gloves are important as well and range from cotton to polypro to gortex. If it's wet polypro keeps hands much warmer and the gortex mittens on top on a rainy day are a sheer indulgence.. You can remove gloves, hat or layers of clothing as you become warmer. Check your local running store for the latest in winter running fabrics.

Safety Concerns

After daylight savings time is over, many of us run mostly in the dark. The dark presents a number of safety problems. It is also often raining when it's dark, making runner visibility to cars very difficult. It is important to wear apparel that can be seen by motorists and cyclists. The best is a reflective vest. Jackets, T shirts, tights and shoes can be purchased with reflective strips. The most visible spots seem to be on the moving parts such as shoes,legs and arms. Not all shoes come with reflective strips or the newest "flashing lights", but you can buy stick on reflective material.

The best places to run are areas where its lighted. Pick lighted streets with sidewalks or lighted bikepaths. Some running tracks have runner lights that can be turned on.

It makes sense to run away from cars, such as on a bike path or the sidewalk. Always run facing traffic so as not get hit from behind. The most dangerous crossing is in front of a car turning right with the driver only checking out what's coming. Never step in front of this car without recognition from the driver. Our favorite trick to alert drivers that they need to look is to run behind the car and slap the trunk to make them aware I'm there, then smile and say "you need to look both ways".

Women face more safety problems and must always be careful when running alone. The early morning hours seem to be a time when perverts are out. The best ideas are to run only in areas that you know are safe, and run with a companion or companions. Try to hook up with other runners or get a canine companion. Dogs can be fun to run with and great protection. They need to be trained for endurance, should run on a leash and never disagree with you. The Oregon Road Runners and other dealers have alarms available that you can set off to alert others. It would be a good idea to sign up for a personal safety program. These are often available from local Police departments.

Running on Ice and Snow

When running on any kind of slick or uneven surface, there is risk of injury both from falling and from altered running style. If you must run on ice and snow, you can modify your running shoes to provide enhanced traction by adding inexpensive sheet metal screw studs.

Go to the hardware store and buy twenty #6 hex head sheet metal screw 3/8" to 1/2" in length. These are the ones that have the hex head with the recessed screwdriver slot. The top has a sharp circular ridge ideal for grabbing in ice.

Carefully screw the screws into the outersole of your running shoes in the locations shown as close to the outer edge of the sole as possible avoiding any air bladders, flashing lights, etc. (This will probably void your warranty).

This should give you ample traction for running or racing on packed snow and ice. Because the studs are only around the perimeter, they will still allow ample traction from the center of the shoe when running across bare pavement. Caution, do not use on hardwood, linoleum or tile floors!

Planning for the cold wet dark months of winter can keep your running on track. We hope we've given you a few ideas to keep getting you out the door this winter.

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