Monday, January 15, 2018

Winter Running Tips

   

     One of the least fun parts of living in Cleveland, Ohio and being a long distance runner is the winter.  Winter here can be brutal with the negative wind chills, lots of gray clouds and of course the wonderful lake effect snow.  Below I've constructed a list of winter running tips I use to help make the winter a little more bearable and run-able, because when you're a runner cabin fever and irrational irritability from not running are real.


Winter Running Tips:

1. Run in trail shoes - Until I ran my first ultra (Silver Rush 50 Miler, Leadville, Co). I never realized the huge benefit of trail shoes. After that race, I broke down and bought a pair.  Trail shoes are amazing compared to most regular or road running shoes when it comes to running int he snow and ice.  The have a great deal more traction and are better made for various terrains. Personally, I love my Brooks CalderasHere is a site for some quick comparisons.  I highly recommend visiting you local running shop as most of those store owners and employees can give you great advice, particularly about your local running elements, terrain and runner experiences.

2. Run in layers -This is common sense but it must be stated.  Don't layer to heavily or your will become extremely sweaty very fast and sweat will only make you cold if it is frigid out there.  Usually a thin, close to the skin base layer works break, with slightly thicker wind resistant layer over top.  This works for legs and upper body.  Check the weather and wind chill before going out and adjust based on your past or recent experiences.  You will NOT get this right the first or second time out.  You might not get it right on race day either.  This is always a little bit of a guessing game, but after some practice you'll have a good ballpark of what you need.

     Side note - As it warms up this can still be important.  If there was a lot of snow on the ground and it suddenly warms up to 60, like it is known to do in Cleveland, you will be much er colder running through the snowy areas.  Thus the layers will be needed!

3. Gloves - Gloves are super important in the cold, particularly if you have Raynaud's Syndrome, like I do. I generally recommend a wind resistant mitten type of glove, to help hold heat in and keep your fingers heating each other as much as possible. I use SUGOi mittens and they are amazing warm, even when the weather is in the teens and the windchill is around zero.

4. Use a balaclava - I highly recommend running with a balaclava when it gets frigid out there.  You don't want to hold too much heat in, as heat can lead to profuse sweating and eventually colder body temps.  At the same time, a balaclava is nice to help protect your face and keep it warm. You can stretch most of them down as well in case you can stand breather through the usually small filter hole they have, and pull it back over your face as needed. Some quick reviews here.

5. Sunglasses - Most people forget how bright snow can be when the sun is out.  This can definitely impact your vision, so proper protection is a must.  Sunglasses also provide a physical barrier to shield your eyes from wind, snow and ice.  This might sound like common sense, but over the years I have forgotten my sunglasses a far deal only to have the wind whip snow into my eyes and that is not a pleasant feeling.  The frozen eyelash look might look cool, but it is not fun or good for your eyes.

6. Keep your hydration pack under your outer layer - This won't effect you unless you are running long distances, but keeping you hydration pack under your outer layer is a great way to use your body heat to help keep the hose, and possibly bladder, from freezing.  If you hose freezes and your half way out on a 15+ mile run, you'll sorely regret not doing this.

7. Respect black ice - Your neighbors might be great people who always keep their sidewalk clean and free from snow, but when ever you are transitioning from snow to what looks like a clear spot to run be wary.  Many times, in my excitement, I see a nice clear patch of sidewalk and think, "Oh boy! I can add a little speed right here!" or "Finally, a clear spot!" only to not see the black ice on the side walk or road and end up busting my rear or knee in an awkward 5 second long flailing fall.

8. Slow down/short step for turns - This follows the idea of respecting black ice, be careful with turns. Many times in turns a runner will subconsciously lean when running, as it is the natural thing to do.  This will shift your center of gravity to one side and not directly over you feet. This shift will in turn put you in a spot that is very easy to fall and end up landing sideways.  I try to short step turns and slow down so my center of gravity is always directly over my feet.  Setting a new Strava PR for a segment is something you can do in the Spring or Summer, not in the winter.

9.  Run on marked trails or sidewalks - This might sound obvious but when a sidewalk isn't shoveled, it can be tempting to run in the road with cars.  I avoid this as most people tend to gawk when they see a runner outside in the freezing cold, which leads to them: A. Being nervous, B. Not focusing on the other lanes, C. Swerving toward you as people tend to drive towards what they are looking at and D. Acting out some entitlement of road rage.  All of these scenarios end badly for the runner.  Besides, a snow covered sidewalk is tough running.  Consider it a building up of your fortitude for when it is nice out and you can sail through the same spot.  Also, stay on marked trails. Snow is great at camouflaging larger obstacles that could lead you to fail, sprain an ankle or be stranded if you need help.

10. Enjoy it - Running in the winter is tough.  Running in the winter also makes it way easier to run when it is nice out.  Enjoy the pretty winter scenery, go down a street just to watch the Christmas displays (Fairview park has some great ones just west off of West 210th street, north of Mastick road out of the Metroparks) and revel int he fact that you will be a better runner for keeping your stamina up and slogging through it.

BONUS!

11. Running with dogs - Some people love to run with their four legged running partners.  Winter can tricky for these furballs, too.  Ensure your dog is adequately adapted to the cold and running and/or consider getting them a jacket.  Often Winter is a good time to run with them as us runners have to slow down too, which means we won't over exert them trying to make them keep up with us (or in the case of my dog his inability to pace himself and longingness to keep up with me).  I highly advise doggie booties to protect their paws.  Also, be sure to check their paws, if they start limping.  Dogs can step on ice and it hurts, which is why the booties are important.  Avoid sidewalks and roads that are salted as this can be bad for their paws (if not in booties) and can be toxic to them if they start to lick it.  Be sure to towel them off well when you get home, too.  You always shower after a long work out, which can also help warm you up.  Don't leave your pupper all wet and cold!

Any other winter running advice is encouraged!  I hope others can provide some great ideas!

Eric


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