If you had asked me before this winter whether I preferred heavy mileage in winter or summer, I would have said absolutely winter. I’ve done a fall marathon, which involved 20 mile training runs in 90+ degrees with matching humidity. I’ve done a spring marathon, which involved long runs where I ran the same mile over and over because it was the only one without ice. Hands down, winter won.
This winter has been the worst winter I’ve ever experienced in Virginia. It’s not the snow that’s the problem, it’s the wicked cold. And the wind. I think it has been windy every.single.day this winter. But when it comes down to it, I think I still prefer big mileage in the winter.
So, here’s how to a southern girl can stay fit during a winter that feels like it’s in the north:
1. Get the gear. You may not use them often, but that means they’ll last for many years. Get yourself some Yaktrax. Get some heavier gloves. Invest in Smartwool socks. Get a buff or something else you can pull up over your face when needed. Buy some handwarmers. Be prepared. You may only use them once in a great while but if you are planning to run until well into your senior years, you’ll use them enough to make it worth it.
2. Dress appropriately. Figure out what works for you at what temperatures. Everyone is different, but if there is no ice on the ground, cold weather should not keep you inside. (Unless you want it to and that’s ok too.) The key for me is layers! I often like an extra layer on my butt to keep my glutes warm, but it doesn’t take long into a run before I ditch the gloves. Experiment at different temps and take notes. (Trust me, those will really come in handy the next winter when you can’t remember how much to wear at each temperature.)
3. Embrace the treadmill. Figure out what keeps you going on the ‘mill. Reading? Music? Your favorite tv show? I run one of two ways on the treadmill: either some form of speedwork if I’m running less than 6 miles or my true long run speed if I’m going longer. If I’m doing speedwork, I turn on HGTV and run. If I’m running slow, I read a book. I can run up to a 10 minute mile pace with my book on the Kindle Fire.
4. Be flexible. Be willing to move your runs around or change the distances or change the location. I’m lucky in that I have a treadmill at home, I live a half mile from a (very small) indoor track, and my neighborhood streets tend to get cleared pretty quickly. But I do have to work around Beer Geek’s conference calls and his own use of the treadmill and my kids’ school closings. Sometimes this means I don’t hit exactly the mileage that I want, but as long as I’m close, I call it good. And if you get a beautiful day, JUMP.ON.IT. FIND the time to run when the weather is gorgeous.
5. Cut yourself some slack. I have been sicker this winter than I have been in years. I can’t remember the last time I didn’t have a stuffy nose. I spent my entire run yesterday coughing up snot. (Gross, I know. Really makes you want to go for a run with me, right?) But I’ve done what I can and I’ve run slower when needed. I may not have a perfect training cycle, but it will be a good enough one. Because, before you know it, you’ll be cursing the hot weather again.
[Tweet “Bam! It’s winter again! Here are some tips for training through the cold. #winterrunning #marathontraining”]
Any other tips you’d suggest? I’d love to hear any tricks you have for getting through winter. Also, if you’ve created a treadmill workout to fight the boredom, drop the link in comments.
These are all great tips! I can’t agree with you on winter, though. Give me 90 degrees over 20 degrees, any day. It’s just so hard to get myself out there when I know it’s freaking coooold.
Diana recently posted…Excuse Me While I Burp(ee)
Layers, layers, layers! Two light layers are almost always more flexible and warmer than one heavy layer.
Use layers on your hands just as you do on the rest of your body by getting some lightweight silk or poly “liner gloves” to wear under waterproof but lightweight mittens. MUCH warmer than heavy gloves.
If you carry your PDA when running make the liner gloves “touch screen gloves” so you can still have gloves on while using the PDA.
Oddly, I almost never need warmer gloves. In fact, most runs even my light ones end up in my pocket. (But if you ever touch my hands when I’m NOT running, they are ice cold…
I almost purchased YakTrax to run in Alaska, but the people I was going to run with said they would never purchase them because they felt more confident as runners in inclement weather if they could “feel” the ground (even through several inches of snow). Go figure. I think they also have the advantage of the ice being under some really hard packed snow too, because as cold as it was (2 degrees), none of us slipped on any ice.
That said, the only thing I let keep me indoors is ice. And even then I will try to find someplace without ice (funny story, I was in Canada and thought I could score some miles in the parking garage at a mall, but it turned out to be a massive sheet of ice. I actually ended up running around the mall sidewalks, which had already been cleaned).
To me it’s all about attitude and having the right gear (which you mentioned). Awesome set of gloves are a must and so is a jacket that is great at blocking the icy wind gusts. I recently purchased a pair of tights that block the wind too (they’re OK). But what gets me out the door is attitude. This morning was cold with ice pellets, but I got the speed work done. I have to have that attitude because I just despise the treadmill so much. Kudos to those who can tolerate running on the “mill” because while I am freezing my butt off and sweating at the same time, they are warm and toasty.
Jamoosh recently posted…Reflections in the Dark – Contrast during the Day
Here the yak trax are helpful because we are running on a lot of slush and not very thick snow. Makes a huge difference in my stability. Virginia just tends to have “wetter” snow and be right on the freezing edge with warmer ground. It’s quite different than snow in Wisconsin, so I imagine the same could be said for Alaska.
Yeah, the Alaskans think their snow is something special, that’s for sure.
Jamoosh recently posted…Reflections in the Dark – Contrast during the Day
I pretty much stick to my treadmill in the winter – I hate cold!!
This morning I logged over 10 miles – watching The Bachelor was the perfect entertainment.
Kim recently posted…Off my Game a Bit but Totally Nailed my Step Goal!!!
#5 needs heavy emphasis. No-one is running a PB in winter conditions, so we need to be satisfied with simply getting out there. Trying to push the limits in the cold is asking for trouble (a slip, illness, etc.)
Axel (@ Iron Rogue) recently posted…The Problem With Winter Running
Visiting from SITS Girls Comment Love Tribe. Your story is motivating me to get off my duff and dust off my treadmill. Be careful out there in the cold!
Gailyc recently posted…Cleaning House
Great tips – this winter really has been a tough one. I am a walker, not a runner, but I try to get out in all kinds of weather. I am far more likely to bundle up and head out when it is in the 20s or 30s than I am to head out when it is in the 90s. Despite growing up in the South, I am a wimp when it comes to the heat and humidity.
I am awaiting an ice storm right now – expecting to be without power for days. I have a feeling I will just be staying inside for this one.
Dianna @ Oy Vey a Day recently posted…OshKosh B’Gosh 2014 Spring Fashions + 20% Off Coupon
Looks like you are well prepared for the cold weather. Here in the Southern Hemisphere it is so hot but I’m not really exercising – unless you count running after a toddler!
Heather recently posted…Oh, The Things I Can Do With Mom’s Plastic Containers
These are really great tips! For me it kind of depends on what’s going on outside as to what I will do. Sometimes it’s nice going for a walk/run when it’s cooler out, but certainly not below freezing! And I’m not a huge fan of running in the snow, it can get a bit dangerous doing that. Either way, for the most part I just stick to the treadmill in the winter.
Felicia recently posted…Morning Sunrise
Yeah I stick to the treadmill in winter as well! Too cold for my blood outside! Stopping by from the SITS Girls Comment Love–have a great week!
Emily recently posted…If Dr. Oz Told You to Jump…Would You?
Great tips – I think be flexible is most important and of course the gear. I would add – take up cross training and work on flexibility and core. And here in Chiberia, I say, get some snow shoes and give those a whirl!
Stopping by from SITS!
Erica @ erica finds recently posted…Give Your Diet a Free Lift, Generous Match & V-Day Deals!
I need to cross train more, but right now I’m having to use all of my free time to run. In about 5 weeks, I’ll be able to cut back miles some…
I am in Memphis, and of course the winter has been so cold here too. Of all things, I find myself craving to go outside. I don’t run, and I don’t stay out for extended periods. But something about the winter world along the Mississippi River with the quiet—I really love it. Stopping by from SITS Girls.
Sounds beautiful!
I think you have hit the nail on the head with #5. Cut yourself some slack – Some days it is just not going to happen!
I am not a treadmill fan but did learn to appreciate having one many Winters ago when it just got too cold to run outdoors. I used it when it was cold, when it was icy, and when it was slushy in the Spring, too.
Good list!
#SITSblogging today
I don’t love it, but I don’t hate it. Some days just being able to jump on instead of taking 20 minutes to get on all the layers is worth the boredom of running in place.
It’s been crazy cold here, too–I’m in western NY. I’ve been hibernating as much as possible. 🙂
Erin recently posted…DIY Colorful Raindrop Decals {Nursery Accent Wall}
I hear you. I’m over being cold.
As much fun as that sounds unless we get stationed in a colder climate I’m stuck with 80 degree weather today! I don’t think there has ever been a day in the last 2 years that I couldn’t run or wait for the clouds.
Dina Farmer recently posted…Formal Balance
I think #1 and #5 are my favorites. #1 is so true… GET THE GEAR!! I live in the mid-west and the seasons are all over the place. One day it will be 58 degrees, and the next day will be 20 degrees. Growing up in this I’ve known it’s best to always have the gear… just buy it a bit bigger so it will last a few years! #5 speaks for itself. I have to always remind myself that at least if I am doing something , it’s better than nothing. 🙂 Have a great day! #SITSblogging
Emily M. Hammann recently posted…See the Truth
I can not image. I’m a Southern girl who now happily lives in sunny Arizona. I am spoiled by the warm weather. I get grumpy when I just see pictures of snow and ice.
Holly @ My Plant-Based Family recently posted…Cheesy Broccoli and Rice Casserole (Crock-Pot)
I’m not a runner, but as the wife of a marathoner, I can appreciate your tips! My husband has embraced the treadmill this winter and is using those runs to catch up on The Waking Dead. Stopping by from the SITS challenge!
Gina Jacobs Thomas recently posted…The Father Daughter Dance
I’m from South Florida so I just cannot fathom living through the winter most of the US has experienced this year. When I see runners in the morning, I often think about runners in the cold. It must be insane.
Stopping by with comment love from the SITS girls!
Ida recently posted…Get Ready for Valentine’s Day with Johnson & Johnson Healthy Essentials
I am in awe at your drive. I can barely bring myself to walk through this cold to get to the car in my driveway! The treadmill isn’t so bad… I’m cooped up inside with energy to burn but I think I’ll need it to be about 40 degrees warmer (which, disgustingly enough will still be icy!) before I’ll be able to bring myself to do much outdoors. And I’ve always considered myself a winter person!
great tips! I moved from California to Taos, New Mexico a few years ago. Tip #1 was the most important thing this California girl needed to to… 🙂
Thank you
best,
diane
Dropping by from SITS girls today.
#SITSBlogging
diane padoven recently posted…Chocolate Cake Brownies (Refined Sugar Free)
Buy cheap men’s long white socks and cut the foot off – you can use them as arm warmers and throw them away along your run if your really don’t want to keep them.
Change up your training – don’t just run. Do strength training, other aerobic activities like cycling or other machines.
Allow yourself a day off if you really aren’t feeling it. (Know your body)
Find a good training schedule that you like and fit it into your life.
Mix it up with run/walk routines (Jeff Galloway has a great book on mixing it up).
All that said…I did 1 full marathon and 2 half marathons…I’ve retired my sneakers because my knee can’t do long distance even though I walked my marathons instead of running. If you believe in yourself you will reach any goal (cold or hot outside)!
Heather @GeminiRed Creations recently posted…Wordless Wednesday 2014 – 2/12/14
I’ve done the sock thing before for races.
Right now I’m in a major mileage build, so I’m mostly just running, but I did do a barre class yesterday. Seriously feeling that all over.;o)
I admire your determination! I can do the treadmill quite easy but actual running for a long amount of time is just not for me… I also applaud your determination to continue your routine even though this winter has been fierce! I am in PA and work near the Delaware River..OMG can you say extra cold and lots of wind! #SITSblogging
The big buildings around here make for some wicked cold wind tunnels. I’m ready for summer…
Good tips! I am not a runner but if I was I would need these because I hate going out in the cold, even to walk the dog. #SITSBlogging
Emily @ Love, Pasta and a Tool Belt recently posted…The Wednesday Round Up #11
Hello! I remember reading your blog before when I was hardcore into running. Glad to find you again today! I rebranded recently but was “rust belt runner.” Happy to stop by today for #SITSblogging!
Holly recently posted…The Time My Dog Ate Bread Dough
Nice to hear from you again. I’ll have to check out the new blog!
I haven’t had any luck reading the Kindle on the treadmill, so I just binge-watch TV shows on Netflix instead. It makes the time fly by! The other change I’ve made for the winter is to move the treadmill to face the double glass doors in the basement, so even if it’s bad weather outside, at least there’s some light and/or sun. It makes a difference.
Gina recently posted…Dairy-Free Egg-Free Cake and Cupcakes Recipe
Great tips! Also, great job staying realistic and motivated! Stopping by from the SITS Group. Blessings!
Diane recently posted…Foil Packet Salmon with Tangerines, Shalots and Parsley
I can’t imagine running without proper gear, especially in the cold! I’ll be honest though, here in the great white north – when I see runners at -5F (Ottawa, Canada) – it gives me chills. They are brave souls!! I’m layered under a parka with fox fur trim and long johns to simply be able to get from my house to the car. Brrr. We don’t have a treadmill, but we have an elliptical and I love it. I set my laptop up and watch movies while doing it. It helps me going for way longer than I would without it. Great post! #sitsblogging
I want so badly to like to run. I love the outdoors. I love the cold air on my face. I love WALKING fast. But I hate my asthma. And I have never liked to run. I did love reading these suggestions though. And all the comments. You guys are all so inspiring!
Heather @ Sugar Dish Me recently posted…Crispy Orange Chicken Quinoa Bowls
And just embrace the inevitable snot that will come, whether you’re sick or not. That’s what the gloves are for, right?? 🙂 I’m a new runner (as of last year), but this cold weather has really been pretty fun for me. Of course I do live in Texas. Found you via SITS!!
Gabby@MamaGab recently posted…Slow Cooker Tomato Basil Soup
I’m so not about embracing the treadmill, I rather hate it.
Renee @ Bendiful Blog recently posted…Gluten Free Chocolate CupCake {Giveaway}
Love the breadth of these comments! Our thoughts on layers jive with yours — our most recent post showed what we wore in 7 degrees this Saturday – brrrr! http://www.skortaholics.com/product-reviews/single-digit-running-gear-baby-super-cold/
For the treadmill, MB loves it! She’s done up to 18 miles on one super cold morning before (that involved a marathon viewing of Friday Night Lights and Battlestar Galactica episodes). Anything that breaks it up will get you through it. Say, 1 mile hill repeats at increasing grade and then working back down, with half mile flat recovery between each. Another fun one, if you are at a gym and it’s not crowded, is to start at the end of the row of treadmills and work your way down with 3-4 miles on each. If you do that, or even break up the run on a single treadmill that way, you can do a different workout in each segment, or a different TV show, different movie, etc. It’s still rough, but breaking it up is key!
MB Naumann recently posted…Single Digit Running Gear – Baby It’s Super Cold