Marathon Training - Winter Edition

What does winter look like in your area? I love winter running so motivation is not a problem for me. I live in Minnesota, so when I talk winter, I'm talking anywhere from freezing to -20F. Colder if they're no wind. The coldest temp I've run in has been an 8 mile run in -35F windchill.

The only adjustment to my training plan for winter running is no speed work unless I first run the route to see how much ice I'm dealing with. Slow base running and hills are my bread & butter for winter running. Be very, very careful when changing directions. The only times I've fallen while winter running was when I was making a turn and didn't slow down enough.

I find the biggest challenge running in the winter, as you would expect, is temperature regulation. You want to start out cold so that after you've run a while, you'll warm up and be comfortable, but not so warm that you sweat. It's a fine line.

One strategy is to warm up before you go. Do the lunge matrix before you go outside to get the blood flowing. Maybe follow that up with some treadmill running (if you have one) or something like burpees or jumping jacks. Run up and down the stairs. whatever you need to do get your body temp up before you go.

Another strategy is to dress up as warm as you need to initially, run a short loop or out & back until you've warmed up, then drop off the outer layer so you don't overheat. If it's really cold, keep that outer layer with you in case you have to stop running for whatever reason and need it again.

Wear layers with zippers for better temperature regulation as you run into or with the wind. Also have heavier hats or buffs with you for the same reason.

An extra hat and/or buff also comes in handy when the one you're wearing gets too sweaty.

When it's really cold, say less than -15F, I'll do shorter, but more loops so if I get to cold or have to stop running I'm closer to shelter. If it's really windy and that cold, you can wear ski goggles to keep your eyeballs from freezing.

For packed snow, trail running shoes work well. For ice conditions, make screw shoes. Otherwise I'm just wearing my same summer road shoes, but with warmer socks. Balega, Smartwool, and DryMax make some great winter running socks.

If you run in deep snow, or if it's windy, putting duct tape on the tops of your shoes will keep out the water and wind...for a while. It will eventually come off though.

If your toes get numb, keep running, the feeling usually comes back. At some point you may need to get inside though.

For guys, get briefs with wind protection in front. You'll only make the mistake of not wearing these when the conditions warrant ONCE. Yes I know from experience. If you think nipple chaffing hurts...

Layers, layers, layers...and take them off as you need to, BEFORE you start sweating. Ideally you'll always be just a touch too cold.

Chemical hand warmers and toe warmers are useful.

No cotton clothes, not even as mid layers. Merino wool makes a great base layer.

Your base layer should be form fitting to keep cold air from coming up between it and your skin. I normally wear a Large but my base layers are Medium.

Vulnerable points are your stomach and your wrists because that's where clothing meets and cold air can sneak in. Take care that they're not exposed. It's no fun coming home to find a sliver of stomach beet red and numb from the cold.

Balaclava's are great for winter running. They're very versatile in how they can be worn so can help with temperature regulation. My favorite is from Underarmour.

Smartwool is a great brand for winter running clothes.

These golf mitts are awesome for keeping your hands warm in the winter. I wear running gloves then put these on over them. THey allow you to poke your fingers out to access your GPS or whatever, without taking them off. You can also stick handwarmers in the finger area. I'll often pull them down over my wrists to keep them warm. Turtle Fur also makes a pair which are more expensive, but warmer and better quality. These are probably the single best upgrade I've made to my winter running gear.

Last, but not least, if you can...grow a beard! It's great for keeping your face warm and growing ice beards.