After Reading the following Top 5 Winter Running Tips from most of our employees. Can you pick out what the #1 most common tip is?
1) When it is windy, start your run against the wind and have it to your back when you return
2) Stay hydrated
3) Wear Smartwool socks
4) Wear reflective gear (lights, vest, etc) Be seen!!!!
5) Realize you are ahead of most when you train in the winter.
1. Don’t worry about your feet getting wet. If you have good socks they won’t and if they do you won’t notice. If you do notice, you should go faster.
2. Dress warmly throughout the day. If you are cold just doing the day to day stuff, you won’t want to go run outside in the cold.
3. If your shoes are wet from the previous day’s run open them up, pull the liner out a little and stuff some newspaper in there.
4. Remember to drink lots of water throughout the day.
5. Get some nice running underwear. It makes a big difference to be warm on your bum.
1 Running partner to complain with
2 Smart Wool socks
3 Sport Hill infuzion gloves
4 Sport Hill wind protection underwear
5 Pipeline trail-the snow is packed down and the scenery is pretty darn nice
1. Continue to drink and eat gels. Even though it’s cold outside, you still sweat. Also your body has to work harder in the winter to stay warm, so your energy demands are actually higher during a run, especially during long runs. I like to fill my water bottle up with warm water to start out with. Drinking ice cold water or frozen water isn’t easy.
2. Yaktrax rock. Use them on packed snow for good traction or during a snow storms. Not great on pure ice, or hard surfaces though. Running with them is much easier than not in many situations, and it’s safer.
3. Be aware that if you are running outside for the first time, it will be a shock to the system. The lungs may burn and your face will probably get cold. You will get used to it though, so stick with it. The best thing to do is to continue running outside as the seasons change and you will adapt much easier.
2. Running in snow is harder, similar to running in sand, so go slower and run for time not distance. The stuff you are running on is uneven and moves when you put weight on it so your muscles fire twice for every step, once to stabilize and once to propel. You work twice as hard in the snow.
3. To stay upright in the snow, instead of on your bum, run like you don’t have shoes on. When you heel strike, you land on the snow with a very small amount of surface area giving the runner very little stability. When you land on top of your foot, you have much more surface area, making you more stable. You can also stay in car tracks where the snow has been moved away a bit. Running on flat surfaces, not hills, will also make it easier.
4. Dressing to stay warm: 1. Use the VIP layering system. 2. No cotton. 3. Wear an extra layer over the core. 4. Buy Smartwool socks and baselayers- they retain heat even when they get wet so you can sweat and sweat and stay warm the whole time.
5. To dry your shoes out after a wet run, take the liner out and stuff the shoe with newspaper. The paper will draw the moisture out of the shoe.
6. Wear reflective gear. Most people don’t know that the yellow is not reflective so it doesn’t do you any good at night. It is only good to help you stand out during dusk and dawn. The silver, silky stuff is the reflect so wearing something that is a combination of both is very important.
3.- Don’t overdress, my biggest mistake when i started to run in the winter was to bundle up to much, keep in mind that you will increase your body temperature by about 20 degrees, so if the temperature is in the 30’s dress for 50’s.
2.- Wear reflective gear, this time of the year when it gets dark by 5 o’clock you should always wear reflective gear when is dark, you never know when a distracted driver could cross your path.
1.-Base layer up! this is a must, it makes a world of difference to have the right base layer when you need it. My favorite are Smartwool and Craft.
1. Smart Wool socks
2. Along with cold weather comes less day light, so I use my Black Diamond Sprinter head lamp a lot.
4. Sport Hill mens cold weather underwear
5. a fairly tight/tapered running pant or tight
1) Afternoon trail runs. (You will see tons of wildlife, no one is up there and it is warmer)
2) Sporthill pants (Great wind resistance and super flexible.)
3) Amphipod Reflective Vest if running on the roads at all any time. (Holds your ID, Phone, Gel and keeps you from being hit.)
4) Trail shoes, Brooks Cascadia. (The snow is giving you plenty of cushion, the traction is what you need.)
5) Warm light weight gloves, Saucony ultimate Run Glove is my current favorite.