Winter Running Tactics

Written by Tara Fairhead – Run and Triathlon Coach, Yoga Teacher, and member of the Align Team! 

Wind: If it’s a particularly windy day, start off by running into the wind so that you can have it at your back on the return leg when you may be more tired.  You can also run in segments – do a few shorter “out and backs” to limit your time going into the wind if it is really fierce.

Cold: On really cold days (i.e. -30 celcius), consider not running outside. Maybe hit a treadmill or do another activity to cross train. If you really want to run outside in arctic conditions, keep your runs close to your home base (maybe your house, work, gym, etc). Do laps in close proximity so that if you need to find shelter, it’s not far from you.

Stay Hydrated: It’s easy to forget about hydration when you’re running in the cold. Bring water with you and remain hydrated during and post run.

Motivation: Get a run buddy! Once you’ve established the commitment to run together, it’s much easier to lace up and meet them. Once you’re out there you’ve done half of the work already – plus you have someone to chat with! Also, consider signing up for a winter race. Winter racing is a great way to stay motivated in your training. We’re not trying to set any personal bests in a winter race – it’s more about the experience and the joy of running!

Fitness Maintenance: Winter running is about maintaining your fitness so don’t worry about your pace/speed as much when you’re outdoors. Practice speed work indoors at a track or on a treadmill and allow your outdoor winter runs to be a steady comfortable pace.

Progressive Overload: Just like any sport conditioning regime, we want to progressively gain strength and stamina. This goes for our lungs as well. If you’re starting to run outside mid-winter (i.e. you haven’t been running outdoors consistently through the fall and into the winter) then start with shorter more moderate runs so that your lungs can get used to running in the colder temperatures. Progress gradually week to week and take walk breaks if you feel out of breath or if your lungs are burning due to the cold. The rule is to add 10% of mileage or intensity each week for the safest progression.

Pre and Post-Run: Take time to warm up indoors (without breaking a sweat) – do a few laps on the stairs or skip rope for a few minutes before heading out into the cold. After your run, get yourself into dry clothes as soon as possible. Once we stop running our core body temperature will drop and if we’re in wet clothes the chills can come up fast. Stretch post-run in a dry outfit and preferable indoors.

If the conditions are awful (i.e. you’re in an ice storm; it’s a blizzard out there, etc.) be kind to yourself and do another activity. It’s not worth getting injured (by perhaps slipping on ice) which will likely set you back in your training. If the roads/sidewalks are icy, consider getting strap on grips for your shoes if you really want to get out there. Maybe it’s better to attend an indoor spin class or hit the pool for a swim – or curl up with a good book and a warm drink 🙂