In the midst of the second “polar vortex” this winter, running inside might become the rule rather than the exception.  Typical winter weather, however, when not quite so harsh, does allow for some outside running, particularly if following a few common sense guidelines about how to stay healthy and safe.

Plan ahead

Running in the winter demands good planning for the actual run, but also some foresight for the aftermath.  If you are coming straight in the house, then jumping in a warm shower and sighing “ahhhh” is no problem. But, if you must drive home, or have another stop on the way, it is essential to plan for dry and warm clothes along with your usual fluids and snack.  You also need a place where you can change. A car that is shielded enough to change inside, or a bathroom/ locker room that is appropriate and safe for the same purpose is worth planning ahead for when deciding where to park and run.

Layer it up

While actually running, a snug under layer with moisture wicking capabilities, topped by a thicker or wind-blocking layer can often do the trick, with either a third layer between or a vest on top to keep the core cozy as needed.  A loose layer underneath allows the wind to whistle through (burr!), and allows the sweat you’ve produced to stay wet against your skin.  Sometimes that may be tolerable during the run, but then chill you to the bone a few minutes after stopping.

Your body will heat up during the run, so a down jacket and two scarves is probably not necessary.  It is ok to start the run without feeling cozy as you will be feeling fine once you move around for several minutes. On the other hand, if you are as warm as you could ever want when you start, the increased body heat will very possibly leave you feeling hot, sweaty, and stifled halfway through your run, at which point you will likely be running around with a thick layer tied around your waist or just sweating like crazy at a time when you need to be hydrated.

Ease into it

For most middle-aged athletes, warming up slowly is an essential part of a training routine that avoids injury.  In the winter cold, this becomes even more important.  While we do not recommend a bunch of static stretching for cold muscles before you head out, we do recommend taking the first few minutes of your training run or warm up loop to prepare your body for the desired mid-run / workout pace.  You may cringe when looking at your GPS device, but the most important thing is to avoid the needless aches and pains that take you out of action completely.

Watch your step

We always recommend traveling on safe, well-lit routes, but in the winter, this is crucial.  For those that must run in the dark, it is important to be even more vigilant about the perils of black ice and other pitfalls of the winter road.  Running in the daylight is strongly recommended, and running with a partner or group should be much more of a priority.  Particularly if your run is on snow, a device like Yaktrax can be a simple and cost effective tool to assist with traction. Be careful not to cut it close on roads with minimal shoulder or crossings where you have to hustle to beat the light or other traffic passing on the road.  The risks are great, and the conditions are even less under your control.  Always err on the safe side.

Don’t skimp on the details

In the winter, the aforementioned warm shower or a quick dive into the car to drive home can be tantalizing.  Because of the tougher conditions, rolling, stretching post-run, hydrating, and refueling after training take on even greater importance, even as they are often skipped due to freezing fingers, howling winds, or other discomfort.  Budgeting even 5-10 minutes for the care and feeding of your body after a run can help increase the chances your training cycle remains intact throughout the tough winter months, and can help build good habits that will serve you well even when the weather is 70 degrees and sunny.

You may have heard it, but we will say it again: The long run is the most important run of your week.

Personally, the long run is my favorite run of the week too. It doesn’t always feel good, but I am always proud of myself once it’s completed because I know fitness was gained and mental strength too. But why is the long run so important? Why does the training plan have up and down weeks with total mileage/minutes? Is it really possible to finish a marathon if my long run never covers the entire distance in training? Here are our answers.

First, the importance of the long run stems from the cells. Runs exceeding 60 minutes help create more capillaries within the system, the more capillaries in your body, the more efficient oxygen can be transported and delivered to your muscles. Thus, increasing your endurance level and ability to run faster and further. As you feel stronger, and you accomplish mileage you never thought possible, you gain confidence.  You start to learn that you can push harder and longer than ever before, and that is huge for the mental game come race day.

Next, the up and down weeks of mileage may look random, but we have a plan. We train you to run 2 weeks hard, 1 week easy. This cycle of training prepares the body as you work to build up fatigue, push through fatigue, and then recover. The adaptations that build fitness come when we soak up the training during the down week before increasing the mileage higher than before. For our marathon runners, these two challenging long run weeks back to back can help simulate the second half of the marathon with the accumulation of fatigue.

 Last, the long run is more about time on feet than actual miles covered. Exceeding more than 3.5 hours of running during training has been known to have diminishing returns. Meaning that running longer than 210 minutes can negatively affect your body’s ability to have quality in training and could leave you sick, overly fatigued, or injured. Depending on your pace, any run 16 miles and over will allow you to successfully finish the marathon distance. It’s important to trust the process and know that with a taper, you will feel strong and ready to conquer 26.2 miles at the peak of your training program.

If you’re like me, you can’t wait for the next long run to get out the door and increase your body’s efficiency now that you know the goal of your most important run of the week.

Tips for the Taper

In running, the final phase of training is where you get sharp, peak, and taper. The last 1-3 weeks prior to a big race is where the emphasis is on all the fitness coming together at the right time. This part of training helps your body to mentally focus,  gives you time to hydrate, fuel, and rest in preparation for your big goal. Here are some tips to maximize the final phase of training to get the most out of yourself on race day!

Training

Cut back some of the miles, but still keep some turnover workouts in the training that final week. This will keep your muscle tension in a good place so you don’t feel “flat” or heavy legged on race day.

Psychological

Take some time during the taper weeks to get your mind in the right place for race day. Look back at all the training you have done to prepare for your goal, and gain confidence in yourself and your fitness.

Hydration

Start an emphasis on hydration during your taper. This will help your body perform on race day!

Fueling

It is important to not over eat during the taper phase. However, be certain to get in good nutrients the few days leading into the race. You want to have all your energy stores filled and ready to carry you to a strong finish.

Relax

Focus on sleep, propping the feet up, and encouraging your muscles to repair and freshen up prior to race day.

When you put all these tips together, it can bring you more confidence knowing you are trained, mentally prepared, hydrated, fueled, and rested… the key components to taking your goals from a dream to reality.