Winter Running and Training

[cutie]

Cold Weather Attire

You can also follow these guidelines when getting dressed for that cold winter run (temperatures are in Fahrenheit):

Less than 40° but more than 30°
Lightweight tights or pants, long sleeve shirt, nylon shell or fleece with a zipper so you can unzip it after you warm up, lightweight gloves, headband that will probably come off after warming up.

Less than 30° but more than 20°
Light to medium weight tights or pants, singlet or t-shirt, long sleeve shirt, nylon shell or fleece pullover, old wool socks or mittens for hands, headband.

Less than 20° but more than 10°
Medium weight tights or pants, t-shirt, long sleeve shirt or light fleece pullover, nylon shell, old wool socks or mittens for hands, headband or hat.

Less than 10° but more than 0°
Medium to heavy weight tights or pants or light weight pants with tights or long underwear underneath, long sleeve shirt, light fleece pullover, nylon shell, old wool socks or mittens for hands, and a hat or balaclava.

Less than 0° but more than -10°
Heavy weight tights or pants or light weight pants with expedition weight long underwear underneath, wind briefs and perhaps a pear of shorts to protect private areas, long sleeve shirt, fleece pullover, nylon shell, old wool socks or mittens for hands, and a hat or balaclava.

Less than -10° but more than -20°
Heavy weight tights or pants or light weight pants with expedition weight long underwear underneath, wind briefs and a warm pair of shorts to protect private areas (shorts go under pants), long sleeve shirt, fleece pullover, nylon shell, old wool socks with glove liners or very warm mittens for hands, balaclava with headband for ears, and a cup of hot chocolate waiting for you when you get back.

Less than -20°
Seriously consider some other form of exercise. But for those hearty individuals...wind pants, heavy-weight tights or pants or medium weight pants with tights or long underwear underneath, long sleeve turtleneck, fleece, nylon shell, old wool socks and mittens for hands, facemask, and hat or balaclava, Vaseline on any exposed skin, a cup of hot chocolate and a warm bath waiting for you when you get back.

Adjust this to your own personal preference. And don't forget to lighten up on your attire if you are running hard, but add a layer if the wind is blowing hard. If you are recovering from any leg injuries, you may want to consider dressing a little warmer than usual so that the injured leg stays warm.

On some of those really cold days, when it is below -10°, you may have to deal with frozen eyelashes. This is a minor nuance if it is dealt with promptly. Once you feel ice starting to form on your eyelashes, simply take off your one mitten and melt the ice with your fingers. This is quickly done if you don't let too much ice accumulate. If you let it go too long, you may find your upper eyelashes freezing to your lower eyelashes.

When You Shouldn't Go Out for that Run

Depending on where you live and when you run, there may be days when you shouldn't run. Extreme cold, when temperatures are below well zero and the wind is blowing, or when the roads are slippery with ice or snow.

Extreme cold presents the obvious risk of frostbite. Slippery roads can lead to falls and subsequent injuries. But running hard on slippery roads can also lead to other injuries. When you run on slippery roads you typically alter your stride and consequently strain your muscles in unfamiliar ways. This can lead to overuse injuries even though you haven't increased your mileage.

And then there are those oncoming cars. They may see you, but they may not be able to give you any room. When running on slippery roads, assume that all cars will maintain their trajectory and be prepared to get out of the way.

Even if you can't run, you may be able to exercise. If you can, put on a pair of cross-country skis or show shoes. If you are forced to stay inside, consider a bicycle trainer, rowing machine, or treadmill.

Other Precautions

Here are some final precautions:

• Let somebody know where you are running and when you expect to return, especially if you are running in the dark.
• Bring a flashlight.
• Metropolitan running brings additional risks when running in the dark. You will need to evaluate that risk for yourself and plan accordingly.

Final Thoughts

Don't let winter interrupt your training. It is always a good idea to cutback on your training during some part of the year, but winter is no excuse to stop training altogether. If you do stop training completely during the winter, it will take you quite some time to get back to speed when spring comes. You will also miss out on some great runs.

[gary]

You are right, training must go in the winter too. I prefer to run more miles in winter.

Thank you for providing nice tips.