Winter Training

Living in MN and training for Grandma’s Marathon means months of training when there is still snow on the ground and cold temperatures.  I’ve always enjoyed running in the winter and find it can be more enjoyable than the unbearable heat of summer.  As long as there isn’t a blizzard or windchill advisory, I’ll run outside in the winter.  

Since I realize not everyone feels the same, I’ve boiled down my trips in a handy acronym.  Just like what we coat the roads and rust out our cars with, my handy guide to winter running spells S.A.L.T.  Follow my tips and you may enjoy winter running as much as I do.

S: Surface (also Shoes, Slips, Snow…)

Find paths that are well plowed and dry.  I’ve tried lots of winter running shoes and gear that make bold claims to prevent slipping on snow/ice.  While some help a little, I’ve learned that if you’re going to fall, you’re going to fall.  Also trying to run through unshoveled, slushy snow is exhausting (although maybe good training).  Finding routes that are near commercial areas or maintained by park boards are your best bet.

A: Amenities

When running in the cold, it’s best to plan routes that aren’t remote and include lots of opportunities for amenities.  In the cold your phone can die so bringing backup cash, credit card, and ID is important.  My favorite winter routes include big box stores which are nice to stop at for their ample restrooms, drinking fountains, and ability to purchase additional hydration/nutrition.  The only warning is not to stop too long as being sweaty you don’t want to warm up too much and return back outside.

L: Layers

As many years I’ve run outside I’ve never invested in expensive technical running attire.  Instead I have an ever growing collection of old long-sleeved race shirts, hoodies, and tights to layer in infinite combinations.  As long as it isn’t 100% cotton, it works.  Just like insulating a house, layers and layers of different shirts and hoodies provide pockets of air that work better than any expensive winter running jacket I’ve tried.  And with lots of layers you can always adjust and find the perfect combination even mid run.  

T: Treadmill

I saved the most controversial for last.  Like most runners I also used to hate any training on a treadmill.  It took many years of trying different things to find a sweet spot.  For me, training on a treadmill is bearable when I run at a slower pace than my outdoor pace.  This allows me to be more relaxed.  At that pace I can focus on a mindless TV show and the miles seem to fly by.  Prior to figuring out what worked for me, the most I could do on a treadmill was 3 miles.  Once I figured out a strategy, I can go 12-15 miles and don’t really mind it.  While I don’t think I’ll ever do speed drills on the treadmill, chipping away at slower training miles is very doable.  An added treadmill benefit is having way less laundry to do (see: Layers).

I realize winter running isn’t for everyone.  Safety from frostbite, slips, and falls is always my priority.  But with some easy and…SALT-y…tips, winter training can be fun.  There’s a beautiful snowy world out there for us to enjoy!