This month running coach Jeff Cooper of 2RunForever gives you his 12 top tips to get you ready for running in the cold…
We all know how important it is to tune up your car for the winter season, right? Or to winterize your home BEFORE the cold and snow arrive (e.g. put plastic on windows, seal any drafts, maintenance check the heater, etc.)  So why not winterize your running.

12 Terrific Tips to Make Winter Running a (Cold) Snap!

1. GET “GEAR READY”…BEFORE THE REALLY NASTY STUFF HITS!  All too often, runners wait until the first big blast of frigid temps, or a big dump of snow, to go search for their thermal tights, base-layer tops, running gloves, mitts, headbands, wind-briefs, winter running socks, etc., and invariably can’t find stuff, or remember then that they were going to replace some of that stuff after last season, right?  Sometimes that leads to skipped runs, and/or less enjoyable first winter run efforts.  So consider your running goals for this winter spring, assess your anticipated gear requirements, and make a quick trip to the running store to fill in the gaps.  Then create a space at home (closet, laundry room rack, box system?) where you have everything you need organized and at the ready. This way, no matter what the conditions are, when the mood/opportunity (or “responsibility”!) to run hits, you don’t have to forage through a mess of worn out/lost gear before you get out there!

2.  PLAN YOUR RUN…RUN YOUR PLAN:  If at all possible, attempt to run into the wind when you start, and with the wind as you finish.  This stops sweat from freezing up on you and chilling you down as you progress into the later stages of your runs.  This also prevents wind from adding to the challenge of cold condition running, by letting you “cruise” home with the wind at your back-especially helpful on longer or faster runs when your energy may be lagging late in the run.  Also, try to run loop-shaped courses (with “cut short” options), as opposed to “out-and-back” routes.  That way, if you ever have to stop mid-run (i.e. muscle pull, ankle sprain, stomach cramps, etc.), there’s less distance between you and home-safe-home!

3.  BE BRIGHT-BE SEEN:  It is especially important to be seen by drivers in the winter, due to the darker conditions, poorer visibility, and slippery roads.  Make every effort to stand out by using reflective clothing, vests, or arm/leg bands, flashing lights and or headlamps, and never assume you have right-of-way in intersections, driveways, or parking lots.

4.  TAKE “EXTREMITY” MEASURES:  When running, your head, hands, and feet will feel the effects of very cold weather much sooner than the rest of you.  Up to 40% of body heat is lost through the head, so cover it up with a breathable, synthetic running cap or headband.  Also, ensure you wear a good pair of synthetic running gloves (or mittens if it’s really cold) which are relatively light weight and more breathable than “regular” gloves.  With socks, and go with a little heavier weight than you do in the summer for some extra warmth, and make sure to get the “crew” cut, not the ankle/mini-crew, to ensure no skin is exposed directly to the elements if running tights/pants ride up.

5.  BEWARE AND PREPARE: Bring cell phone, or coin(s) for telephone calls, money for cab fare, tokens for buses/subway, and I.D. for emergency information.  The extra clothing you wear in the winter gives you extra places to carry these things, so there is no excuse not to bring them, especially during cold weather, when the likelihood of needing them, and the risks of not having them, are higher than ever.  It’s also a good idea to inform another person of your route and expected run length as you head out, so that he/she knows when to push the panic button, and where to start looking for you!

6.  DON’T BE SLIP SLIDING AWAY: Many runners worry too much about icy conditions.  Obviously, if the roads and sidewalks are completely covered in sheets of ice, it’s best to retire to the gym’s treadmill, or put your run off till the next day.  But most of the winter we are faced only with icy patches and sections of rough footing.  For ice patches less than 10 metres in length, the best thing to do when you run across them is…nothing…at least, nothing different.  Keep your direction, speed, cadence, and stride length exactly the same as just before you hit the icy section, and you can cruise right across it on your momentum.  It’s only when you suddenly change your speed, rhythm or direction that you end up with a bruised torso.  With rough footing (snow, slush, uneven surfaces), its best to slightly shorten your stride for balance early, hold your arms out from your sides (hands splayed at the ready) and attempt directional and speed changes gradually and cautiously.

7.  RUN SOCIAL, RUN SAFE:  Running with others is still the best way to ensure your safety and enjoyment of winter runs, especially–but not exclusively–for women.  Also, when the conditions are absolutely fierce, it’s just nice to know that someone else went through what you did!  Make an effort to join up with training group or running club …you just may find that it’s not only safer, but more fun too!
8.  USE INTENSITY AS YOUR GUIDE, NOT SPEED:  When the footing gets poor due to snow and ice cover, runners lose up to 1 minute per mile (40 seconds/km) of “ground speed” at a given effort level, regardless of their normal running speed.  Faster runners transfer more power/force through each foot plant, so they slip more on each stride, losing more speed than slower runners, who lose less of their speed proportionately, but about the same “seconds per mile” speed loss.  Thus, it makes little sense to attempt to maintain the same running pace as you would on clear ground.  So either use your well-honed sense of intensity to moderate your pace, or invest in a heart rate monitor, which will do it for you!  As well, in complete or nearly complete snow coverage conditions, make sure, especially on longer runs (over 10 miles/15km) that you shorten the actual distance you plan to run, since otherwise you’ll end up running much further/longer that you or your training plan called for (i.e. on a 16 mile run you could end up running 16 minutes longer than you would have on a clear footing day…that’s like adding 1.5 to 2 miles more to your run than you’d planned…and in awful conditions to boot!)

9.  HAVE A PLAN B!  It’s very unrealistic to presume we won’t get hit by some rough weather stretches over the course of a 4-5 month winter, so no matter how “hardy” you are, and/or how much you pride yourself on being able to run through “anything”, it just makes sense to build in some options and flexibility to your winter running plan.  If you don’t own or are not willing/able to buy a treadmill (and at $3000+ and up for a good one, few are!), get a membership to a fitness club that has a good supply of high quality, well maintained treadmills, ready and waiting.   Even if you’re not an active aerobic trainer, or don’t regularly do strength training as part of your overall fitness regime (which are two more great reasons to invest in fitness club membership), inquire about a “3 month trial membership” for the roughest winter months (ie. January to March).  This way, you’ll have the option of switching over to a treadmill for key intensity workouts, steady state runs, or even (once in a blue moon, for sanity’s sake!) the odd long run, when the weather outside is too dangerous or depressing.

10.  WATER, WATER EVERYWHERE:  During the winter, many runners forego the re-hydration rituals they employ so diligently when summer running…don’t make that mistake!  You’re often still sweating as much as in the summer for a variety of reasons (hard effort, one too many layers), so maintain your regular drinking frequency…especially on long runs.  Extra tip…on very cold days, make sure you fill your bottle with room temperature water (or even lukewarm), since cold water will often freeze the spout and/or cap of your water bottles within 30-60 minutes.  Also…drink early and drink often…not just because your body needs it, but because the more you use your bottle, the less chance there is of it freezing shut!  Similarly, with gels, don’t pull them out of the fridge before you go, leave them out overnight at room temp, so they don’t start to thicken up in the cold.

11.  THE GREAT COVER-UP:  In very cold conditions, make sure to cover exposed skin (cheeks, forehead, chin, around eyes, etc…) with petroleum jelly, and/or wear a balaclava–just remember to remove it before stopping at any gas stations or convenience stores! (Trust me on that…funny thing happened one late night run I did years ago…but that’s another story)

12. “LESS IS MORE”: The great majority of runners, even experienced, technically savvy, post-synthetic revolution runners, tend to wear too much clothing (and/or too many layers) through the winter months.  We must learn to gradually test the limits of these space-age super-fabrics that we spend a good deal of money on, and trust that they will do what they purport to do-thermally regulate our body temperature by transferring moisture away from our skin…cause guess what?  They do!  The more you try this, the more comfortable you’ll be, the less money you’ll spend on apparel, and the less wash you’ll do after every run!

2 – Review the race weekend info EARLY (on race website or mailed materials), so you can plan carefully, manage last minute details calmly, and not find yourself with a pre-race crisis
3 – Daydream about race day! Start to visualize your race experience (a little bit 2-3 weeks out, a lot more in the final few days), with positive, constructive, realistic ideas of what it’s going to be like, what it will take to do well, what it means to do well, and very importantly, how you’ll react if certain things beyond your control don’t go as planned (weather, early pacing, re-hydrating and refueling, etc.). This process will raise your psychological commitment and readiness level so you’ll be much more likely to achieve your goals on race day when the going gets tough

4 – Keep busy, in NON-PHYSICAL ways with the extra time you now have on your hands. Reading (for pleasure, ideally non-running related), movies, game playing, spending time with family, visiting friends, catching up on backlogged (but not emotionally taxing or physically risky) odd jobs around the house, etc. This is one of the rewards of the training process, so embrace and enjoy it!

5 – Think about (but don’t dwell on) what’s NEXT. Develop a clear idea or two of what your “next big thing” will be after you’ve finished the race. This is a very important step that helps mitigate the severity of (or avoid entirely) PMS–Post Marathon Syndrome–a perplexing protracted malaise or depression which can follow in the days, weeks and even months after completing a RBD (really big deal) event. If you haven’t given it some serious thought beforehand, when you’re motivationally up, no matter how well your race day goes (and that includes “unbelievably well”!) then you can be hit VERY hard by the daunting question “So…Now what?”

1 – Drop the frequency or intensity of your run workouts. You need to keep those aspects up as you pull back on volume, in order to feel sharp and not fall into a funk (physical, mental or emotional) in the days before your race.

2 – Cram. Avoid the powerful temptation to put in “1 more zinger” during the last week or two (above and beyond your training plan), either to make up for training you may have missed, or because you feel so rested, ready and sharp (thus blowing the benefit of the taper itself!)

3 – Strength train right up till race weekend. Ideally you should drop your workout frequency back a little over the final 3-4 weeks (to only 1 or 2 sessions per week if doing more), and then remove it entirely over the last 1-2 weeks. The risks of a freak accident or fluke muscle or joint pull FAR outweigh any insignificant gains you might make in strength over those last few days.

4 – Freak out over “ghost pains or sickness”. It is amazing how many runners experience the onset of a curious malady (pain or sickness) with a week or less to go. 90% of the time these are perfectly NORMAL, largely subconsciously-triggered phenomenon in response to the coming challenge. If you don’t let them consume you with doubt, worry or fear, by race day, they will be a non-factor. I’ve gotten to the point where I almost welcome them, as they give my “problem-solver/worrier” attitude something to keep busy with instead of fretting aimlessly during race week!

5 – Try something physically new, like getting a race week sport massage, trying a yoga class or other seemingly non-demanding sport or activity. Keep things BODY BORING during during the taper–especially during race week. Trust us (from experience!), or come race day, you may well be lamenting your spontaneity. The time for trying “new stuff” is post-race (once you’ve taught your body how to walk again, that is ;o)