1. Run Easy - Winter can be a time to chill out a bit. Build for the spring and run at a pace that makes it easy to talk comfortably. Be sure to work in some speedwork when you can. Either do strides or work in some fast minutes on the treadmill.
2. Plan for Spring - Get ready for that first spring race and use the winter to work towards a PR. Step it up gradually as you get closer to the race.
3. Hit the Weights! - Strengthen your core, work on problem areas, improve flexibility, get those biceps jacked like you want. Focus on what you want, but don't be a stranger to the gym. Work in some treadmill runs for variation. (click here to view the chart comparing treadmill speed to road running mile times)
4. Breath Through Your Nose Bros! - When it gets cold, breathing through your nose is the way to go. Your mouth takes in air that makes your lungs colder and drier. This can lead to caughing, wheezing, and having more trouble breathing.
5. THINK Safety - Make Sure you are running somewhere well lit, wear reflective vests or running lights, warm gear (WEAR A HAT - Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves).
6. Hydrate - Yes, you need water when you run in the winter, and this is more important than you think. You should drink plenty of water before, during, and after your run. Even if you are not sweating, you are losing a lot of water which causes dehydration. If you become dehydrated, your body has trouble regulating your temperature, your immune system is lowered, and you can even faint, among other things. By the way, because you will be dressed warm, you will likely be sweating when you run and need water just like a summer run. Water in Winter is good.
7. Loosen Up! (your shoes) - Don't wear tight shoes, because they increase the risk of frostbite and can contribute to the development of neuromas, or benign growths of nerves between the toes, which need to be treated by a doctor.
Hopefully this answers questions and addresses running issues like: What do i need to know for winter running, 2008 winter running tips, running in the winter, do i need to hydrate when running in the winter, cold weather running tips, is it safe to run in the winter, should i wear a hat when running, should i breathe through my nose when running in winter, winter treadmill run, treadmill vs. road chart or worksheet, can i get frostbite when I run in the winter and more. If you have any questions or tips for cold weather running tips, please comment and share!
Click here to view my 10 2007 winter running tips!
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3 comments:
Scott,
Thanks for the tips. In my last blog (runanskyrun.blogspot.com) entry, I expressed my fears about training through the winter for a spring marathon. Your entry came at the right moment. I must admit that doing 18 - 20 milers in the dead of winter still does not sit well with me.
I read about your blog in the Wall Street Journal and I'm glad I found it! I'm running a half marathon in the spring and I was just becoming apprehensive about training through the winter. Thanks for your post! It is very helpful and I will definitely subscribe to your blog in my Reader.
Long time reader, first time poster. I adore your blog, and can identify with this post in particular!
My family and I are always looking for cool tips to keep us in shape, and keep us motivated.
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