Classic mistakes runners make running in the winter:
2. Running race pace instead of surviving the runs
3. Forgetting to put fun back in your run
4. Overdressing or under-dressing
5. Not having a game plan when it comes to training for events
6. Bad footwear choices
While running in the winter the temperature will vary from above zero to way below zero. Guess what? It is still critical to hydrate. You will still sweat and loose fluids from your body. Take BioSteel or E-load to replace electrolytes as would for summer time running. Maintain in-taking 2 to 3 litres of fluids daily. Coach I hate drinking water! Substitute with 2 cups of tea or flavoured/carbonated water.
Coach I am training for my event but I can’t hit my mileage and pace goal times as per my plan.
Winter running is about survival and not putting your body at risk. Most common over use injuries happen from slipping and falling running on snow and ice. If you have to hit your targets for your event, run indoors on a track or a treadmill. If running on a treadmill for three hours to get ready for a marathon seems crazy try cycling on a stationary bike or running in a pool as they are great alternative training choices. Rule of thumb: the number of minutes it would take you to run your target distances should equal the number of minutes you cycle, swim and run indoors.
Coach I am getting ready for an event with a lot of hills and not getting my hill workouts in. Help!
Let’s put some fun in your run! One word….tobogganing. Put on your winter gear, pull out the toboggan. Slide down the hill and scream with joy. Now the hard work begins. On the way back up the hill start with a jog, as you climb up the hill work on your form. About halfway up start to sprint to the top. Repeat! On each climb try to go a little faster. Think of the down hill as your recovery and the run up the hill, as your workout.
Ok coach, I never know what to wear for my run in cold temperatures. How do I dress?
No two people react to the cold the same to cold temperatures. There is no easy answer. Find out with experimentation what best works for you. Try your entire wardrobe on your runs and remember the best combination for the conditions.
Rules of thumb: running in cold temperatures are ok but wind chill can kill. Running at Zero degrees without wind can be a comfortable run. Running at zero with wind chill of -10 degrees can be down right unbearable. Layer appropriately and protect all exposed skin.
Windy conditions? Wear a base layer top and bottom with nylon wind proof or resistant on the outer layer. Protect all exposed skin, keep your ears, face and hands protected. Your winter best friends are a balaclava and a pair of mitts. Remember to use skin care products for wind and sun protection. Protect eyes with sunglasses. Many have exchangeable lenses. Clear lenses for the dark, darker lenses for the bright light, and yellow happy lenses for twilight.
Coach my event is months away, do I really need a plan?
Yes, running with a plan can help you keep your focus for your event. A day, a week, a month can zoom bye and then all of a sudden your event is upon you and you find yourself out of shape. Take the time leading up to the heart of your training for your event to learn how to run with better form, more speed and find your running rhythm. Short fast runs can give you that mental lift with achieving smaller goals. Your fastest one km, two km or from the local coffee shop to home.
Are there shoes made specifically for winter running?
Yes! We carry brands such as Saucony, Mizuno, Brooks that all have shoes geared for winter running. Many are made of waterproof material that will help keep your feet warm and dry, and protected from the wind. In the worst of conditions use Yak Traks on your shoes which help to provide amazing traction. Falling down is not an option.
For more do and do not’s for running in the winter click; Winter running