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January 09, 2015

Winter Running

Written by Kate Tenforde
Winter has arrived!  The days are getting shorter, temperatures are dropping, snow is falling and roads are getting icy.  Are you starting to doubt that you’ll keep your fitness goals on track all winter long?  We’ve got you covered!  Here are some tips to maximize your training opportunities: 
  1. Apparel makes a huge difference! You don't have to spend a lot of money on expensive gear, but layering is key.  Plan to wear an outer layer that blocks the wind and an inner layer that wicks the moisture away from your skin.  If it's extemely cold, add a mid-layer.
  2. Don't overdress.  You'll definitely warm up as you start moving so pretend you are going to workout in weather that is 10 to 15 degrees warmer than it actually is.
  3. Run or walk in daylight whenever possible so you will be able to watch your footing.  If you must workout in the dark, always wear a reflective vest and bright clothing.
  4. Give yourself extra time to warm up.  Your muscles will need it.  Start out slowly and gradually increase your pace.
  5. We sometimes forget to drink enough water when it's colder.  Be sure to drink both before and after your workouts to avoid dehydration.
Treadmills can be boring, but if you can't find a safe trail or road, don't be afraid to head indoors.  Just keep these 2 tips in mind:
  1. A treadmill ‘pulls’ the ground underneath your feet, and there isn't any wind resistance.  Both of these factors make treadmill workouts a little easier.  Setting the treadmill at a 1 or 2% incline will offset these differences.
  2. Be careful not to alter your form.  It can be tempting to start leaning forward at the hips or to grasp the handrail.  Look for a treadmill in front of a mirror so that you can make sure you maintain your normal form and posture.