If you are determined to keep running through the winter you have two options. Either move your training inside to the treadmill (boring!) or stick it out and keep running outside. This can be difficult since the winter season tends to be cold, windy, dark, rainy, or snowy depending on where you live. Winter running adds all sorts of new technical challenges to running, and that's before you even take lack of motivation into account.
So what can you do to make winter running easier or even just possible? Here are some of the things I've figured out from personal experience running in Tromsø and southern Finland in the wintertime.
1. Dress appropriately
This comes down to trial and error to know exactly which clothes to pick. Don't dress too warm but not too thinly either. It all comes down to layers, lots of breathable layers with fabric that has sweat-wicking properties. That way your clothes won't absorb sweat and chill you down.
2. Be visible
Always, and I mean ALWAYS wear reflective gear when you are out running in the winter. The darkness and weather conditions decrease visibility and you want to make sure that you are noticeable to cars. It might be good to invest in a nice reflective vest even if your running shoes/tights/jacket have reflective strips on them. A headlamp is another good way to make yourself more visible as well as improve your own running experience.
3. Warmup properly
Even if you are feeling eager to run fast in the beginning, pace yourself. The risk of injury is much higher when your muscles are cold and it takes them longer to warm up when the air temperatures are lower.
4. Watch out on the snow and ice
If you live in a place where you get snow and ice in the winter this is an important factor in winter running. However, don't let this stop you from heading out for a run! You can run perfectly well on snow and even ice if you have the right gear and the proper techniques. First off good shoes, and maybe some extra winter spikes to go on them. Second, take shorter strides but still move confidently. Surprisingly enough I have found that it is easier to run without slipping on ice than it is to walk. Must be something about the speed and its effect on friction.
5. Just get out there!
And last but not least, don't get stuck laying on that sofa, but get out there and run! There's nothing quite like running to boost your mood and lift that winter depression! It might feel difficult getting started but just think how great you'll feel when you are done. It's definitely worth it.
Winter Running Gear Wishlist
Some stuff I'd love to add to my winter running arsenal. I've got shoes, jacket, gloves etc. but these are some nifty products that I'd love to test out. Found via Runners World and on my own browsing the web.
I'd like to get some kind of a traction device for my running shoes. So far my trusty Asics have served me well, but just in case the footing gets bad I'd like to have a backup. I'd really love to have a pair of STABILicers but I probably can't afford them and will opt for something simpler like the YakTrax instead.
I already have a reflex vest but it's kind of baggy and tends to flap around and get in the way. I found this awesome reflective harness that I'd love to have instead, and it isn't even all that expensive. Then I could give my dad my old vest so that he could wear it when he goes for his crazy 3AM runs.
Training planned
11.12: Biking 30 min (8k) + 5k run (interval & hill work)
12.12: Biking 30 min (8k)
13.12: 10k long run + Biking 30 min (8k)
Breakfast: Musli with soy granules, banana, oat milk, tea
Lunch: Janssons' frestelse (potato & anchovy casserole)
Snack(s): Apple, tomato
Dinner: -
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