Training: Quick Tips for Winter Running

By Derick Williamson, CTS Coach

The cold winter months offer a great opportunity to build your running fitness base for the upcoming season. With the shorter days and colder temperatures, you will need to adjust your workout attire to fit the seasonal conditions as well as make a few adjustments to your training routine.

With the shift in seasons, safety should be your first concern. Be aware of the reduced daylight hours and remember to wear lightly colored clothing with reflective properties for those runs that occur before the sun rises or after the sun sets.

Reflective clothing is important, as is layered clothing. When you dress for a cold weather run, utilize a layering system. Start with a synthetic wicking material next to your skin, this will help pull moisture away from your skin and keep you warm. Your mid layer should be an insulating garment such as a light weight performance fleece. The final layer should be a wind resistant/waterproof breathable shell, especially on wet or windy days. Layer accordingly to the conditions, you should not feel warm as you leave for your run, in fact you should dress as if the temperature is about 15 degrees warmer than it really is. Your body temperature will rise enough to keep you comfortable during the run without excessive sweating, preventing a chilling effect.

Also, remember to cover your head with a hat and your hands with lightweight running gloves. A quality pair or running tights is a great investment, they will keep your legs warm and allow for greater range of motion as well as cut down on injury potential.

During the winter months the air becomes dryer and chafing may become an issue. If chafing occurs, apply a lubricant such as body-glide or petroleum jelly to the area and be sure to keep the affected area clean. Petroleum jelly is also very useful for protecting against windburn. If you cheeks or other exposed areas become chapped as you run apply a light coating of petroleum jelly to that area to protect from the elements. As you get through your foundation miles and begin high intensity workouts, be sure to include a warm-up followed by a few strides to get your muscles nice and warm before you put them through an intense effort. Follow the workout with a cool-down and stretch immediately after the run is over.

Winter running is a great way to maintain and build your fitness for the coming season and it can be done in relative comfort by being conscious of these simple guidelines.

Visit Carmichael Training Systems at: TrainRight.com.