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December 11, 2009
Winter Running
So um yeah, it got really cold here. Like *really* cold. So as I was running in this COLD weather this morning I decided that today I should blog about...well...running in the cold. :)
Now I know many of you are already quite experienced with cold weather running. But I also know there is a bit of a cold snap going on across the country and even some of my fair weather friends are having to run outside in cold (to them) temperatures. I know this because of Facebook. Facebook, afterall, is the source of all knowledge.
Anyway, I have MUCH experience of running outside in the cold. I've lived in a relatively (I know there are much colder places than Pittsburgh but we do get our fair share of sub-freezing temps) cold place my whole life. Unless you count that brief stint in Virginia. Virginia wasn't that cold. At all.
So yes, about 17 years of cold weather running experience under my belt. And of those 17 years of running I can count on my hand the number of times I've run on a treadmill. That would be two times total (and it was more because of ice than because of the temps). Just don't like treadmills. Never have and probably never will. And unlike RIDING, you can get away with running in some VERY cold temperatures. Like the time when I was bound and determined in high school to run outside once when the windchills were in the negative 30s. Everyone else ran in the gym. Are you kidding me? So my coach let me outside but only if I ran in a small circle around the school and checked in after each circle. Somehow this seemed better to me than running small circles in a warm gym. Don't ask me to explain. :)
So this morning while I was running I thought up some cold weather running tips:
1) The mindset:
First, you must approach cold weather running with a different mindset. Why? Well because NOBODY (and I mean nobody) really wants to get out of their warm bed at 5 in the morning and go out to run when the windchill is -2 (as was the case this morning). So you must approach this situation by talking it up in your head. Tell yourself how strong you will be, how tough it will make you, how your competitors would likely just sleep right through their alarm clocks on a morning like this. Tell yourself I AM A WARRIOR.
This will (maybe) work to get you out the door, which of course is the hardest step.
Once out the door hang tough. The first 5 minutes you are likely going to want to cry. EVERYTHING is cold. Your hands, your feet, your face, your legs, arms, belly, back, teeth (yes, even your teeth). Your eyes are tearing up and the wind bites at you like a wild animal. The first 5 minutes are the worst. Again, tell yourself I AM A WARRIOR.
By 10 minutes into the run, things are looking up. Your hands and feet are still blocks of ice but your core is warming up. You are able to move a little more fluently and you no longer have to fight the urge to turn around and race right back into your house straight into your warm bed.
15 minutes in and you are golden. Now you can feel your hands!
20 minutes in and your feet are no longer tree stumps. Yippppeee!! And then you forget all about being a warrior and you just...run. :)
2) The clothing:
Now all of the above is assuming you made the correct clothing choices. This, above all else, is key. If you dress improperly in cold weather, you will be doomed for misery.
#1 - LAYERS, layers, layers. You must layer!
#2 - You don't have to own all the fanciest gear (Lord knows we spend enough on our bikes and there is no extra cash for running stuff!) BUT invest in a good pair of tights and a good running jacket and you are set. I only have one good pair of tights. That's all I really need. And I've had the same running jacket (like a wind jacket) since high school.
#3 - You MUST wear a hat. You lose like 90% of your heat through your head so you must trap that heat inside! (I just made that 90% number up but it's a really high percentage :).
#4 - In really cold weather skip the gloves and go with thick socks over the hands. Double up if necessary. Your fingers will be much happier if they are all together in a mitten type contraption...and much warmer too.
#5 - Tuck in the shirt and get the tights over the top part of your socks. Don't let the cold air in ANYWHERE. Become air-tight. The only thing exposed is my face. (doesn't seem like tucking the shirt in should make a difference but it totally does!)
#6 - Probably THE KEY piece of advice that I can give though is this - AVOID, at all costs, the temptation to overdress. Trust me, this only ends in disaster. I totally understand the overwhelming urge to go out for your run in 20 sweatshirts when you just read that the "feels like" temp is -10. Really, I understand. But you must fight it. Overdressing is just as bad as underdressing. Because what happens is, you get all warm and toasty and SWEATY. Then, that cold wind hits you and that sweaty shirt is now literally frozen to your body. Bad, very bad. Bad, bad, bad. It's a thin line. But once you get a few cold runs under your belt you will know what to do.
3) A few more tips:
#1 - The motivation flagging a little on a really cold day? Motivating tip #1 - right before you are set to leave on your run, throw your running clothes into the dryer for a minute to get them nice and hot. Oh joy how nice it is to put them on! Of course as soon as you step outside and the wicked cold wind hits you, you are freezing again but at least the warm clothes got you out the door (which as you remember is the hardest step...)
#2 - When you get home priority #1 is to get all wet clothes off immediately and put on dry, warm clothes. Trust me on this one. If you choose otherwise it will take you eons to warm up again.
#3 - In EXTREMELY cold temperatures (when the windchills dip deep into the negatives) rub a very thin layer of vaseline on your face. It's like a little gortex jacket on your face! Messy yes, but it works to save your face from windburn.
#4 - You will run slower in the cold, at least initially. Don't fret. It's just a fact of life. As the warm weather comes around your fitness is still there.
#5 - I think it's harder to stay healthy in the cold/winter. Tight muscles, running on frozen, very hard concrete all the time (trails are obviously off limits once the snow/ice comes), potentially slipping on ice/snow - all extra stressors on your body. So take extra special care of yourself in the winter after runs!
#6 - Remember, it will make you tougher. We all have obstacles to overcome and for those of us that choose to live in cold places, our weather is one of them. So get out there and do it! Don't use the weather as an excuse because you better believe that the people who are smart enough to live in warm climates aren't missing any workouts!
Now if only at my next race the temps were in the 30s... ;)
Keep warm everyone!
Posted by beth at December 11, 2009 7:33 PM
Comments
Hi Beth, I've been reading your blog for awhile, but I don't think I've ever commented...
Just wanted to say I love all this advice, very well thought-out. Just yesterday I was out in near-zero weather thinking I'd actually be perfectly comfy if only I could find a way to keep my teeth warm. And, I definitely find it motivating to imagine I'm tougher than the treadmill-ers ;)
Posted by: jessica at December 11, 2009 9:11 PM
Oh man.... oh man oh man oh man... I will have to read this post again - before I run - up in Wisconsin and Minnesota next week. THANKS for the tip... its been a while! I suppose that wearing arm warmers at 60 degrees doesn't count, right? ;)
Have a GREAT weekend Beth - O will be back before you know it!
Posted by: marit c-l at December 11, 2009 9:58 PM
Sorry, can't relate. ;)
Actually, I was on the mainland one time years ago and tried to run when it was 7 degrees. I specifically remember that my biggest problem was how cold my lungs felt. And I swear I have no circulation in my hands and feet b/c the numbness there never goes away when I'm even the slightest bit chilled. Which is part of the reason why I live in Hawaii! :)
Posted by: Michelle Simmons at December 11, 2009 11:01 PM
I talk to imaginary reporters when i run, especially in the cold in the morning, and I pretend they're asking me how i got so fast and so awesome. and i'm like 'well i ran in the snow this one time...'
hah.
also, supposedly, that number about losing so much heat through your head came from a study where the people in the snow/artic were covered other than their heads, so.
Posted by: Kelly at December 12, 2009 1:56 AM
I agree with everything you have said. I have run on treadmills, but for only a half hour at a time. It is all I can stomach. 95% of all my running is done outside. Not much you can do with a foot of snow on the sidewalks though.
Anyway my teeth never get cold. Maybe, because I do such a good job of flossing. ;-)
Posted by: Steve at December 12, 2009 3:52 AM
Oh man, everything is so true!!! We got 28 inches of fresh snow in Flagstaff and it got COLD!!! Then I flew to Germany and guess what: I took the snow with me. Cold and snowy here as well, but I love it!!!
Are you going to race as a pro next year? Because I think you should!!! You are a great athlete!!!
Hava a great christmas time.
Posted by: Angi at December 12, 2009 4:04 AM
Your post is a lot more productive than my post from last night where i ranted about how much I hate the weather in Boston. :) I believe my post was entitled: "Waaaahhh"
Posted by: Audrey at December 12, 2009 8:48 AM
Did Marit just say arm warmers in 60 degree weather? Ridiculous.
One great thing about being *only* a runner again is there is no need for the dark o'clock runs. I <3 my afternoon running :)
Oh and DEFINITELY take those clothes off immediately after a run. My routine: run into bathroom, start hot shower, take clothes off, jump into hot shower. It's a-ma-ZING!
Posted by: Deirdre at December 12, 2009 1:48 PM
I just tell myself over and over "What doesn't kill me makes me stronger." And I always try to figure out which way the wind is blowing to avoid running in a headwind as much as possible. Nothing worse than a cold headwind.
Posted by: Angela Kidd at December 12, 2009 1:52 PM
Spoken like a true Minnesotan, Beth! I love it. And yes it is a weird mind game and actually it does get better as your core warms up your extremities do too. I like to wear my compression socks sometimes bc my calves get really cold/tight but overall I like it bc the softness of the snowpack is really less impacting.
Many times I have lingered too long and not gotten the clothing off so good call on that one. Clothing off->hot shower!
Posted by: Julia at December 12, 2009 2:17 PM
I think this is why I moved to California :)
Posted by: Charisa at December 12, 2009 6:14 PM
Great advice and great tips....for some reason the treadmill sounds easier....but even then I have to remind myself "I am warrior" just for the motivation to get my booty off the couch!
tn
Posted by: teresa at December 13, 2009 12:34 AM
Beth, after I read this post, I started wondering what your advice was for breathing the cold air...well, I mean not breathing the cold air. Do you ever use anything over your mouth, and if so, what do you recommend?
Danielle
Posted by: Danielle "Pedergraham" at December 13, 2009 8:37 PM
Very nice Beth. I feel a little bit more motivated.
Posted by: Angelina at December 14, 2009 5:47 AM
Great advice! I love running in the worst, coldest weather. I have yet to run on a treadmill although I did run on an indoor track once.
I have been wimping out some on the early morning runs and waiting at least until the sun comes up. Dark makes it that much harder to get out the door.
Posted by: T-odd at December 14, 2009 2:52 PM
great advice beth! love the glove one especially. i never ever run on a treadmill, so i brave the new england winters. i also use trackers (is that what they are called), when it's snowy/icy out!
Posted by: Kim Kaltreider at December 14, 2009 4:40 PM
I will agree layers are the best choice in winter.
I run in Edmonton AB, Canada where it usually is -20 plus windchill which can get as high as -50 sometimes and layers are best. Under gear is great stuff. wicking material are best and yes smart wool for socks, hat and face mask.
Then just get going and as you become tropical in your suit the run gets better..
Have fun and keep moving dudes.
Posted by: winter warrior at January 21, 2010 3:11 PM