Winter Running

I used to hate the winter. A combination of seasonal affective disorder and a general dislike of the cold made the 5 months of freezing temperatures here in Ithaca kind of terrible.

I was always cold, always hating it and spending my days longing for warmth.

I still prefer warmer months to colder temperatures, but as I’ve matured, both in running and in my personal life, I’ve thankfully come to embrace the weather year round. Sure, I don’t always love running on the ice and defrosting my hands every morning, but our sport is so much better when I take what I’ve got and make the best of it.

The winter has become a time where I consider running on snow and ice a way to teach me better trail running. I use my effort as a gauge more often, because I simply cannot run fast on ice. I let go of any speed I might desire, and feel more accepting of what is. I enjoy the gym much more and use this time spent indoors specifically for injury prevention and mobility. It ain’t glamorous and I’m not throwing around serious weight, but I do my time. A podcast and some gym time is often perfect after work. 

Temperature will always be fickle and honestly it is what it is. I got used to being cold when I lived in a van. I’m also heavier these days, which is an added layer of warmth. Feeling cold is also psychological. I use the phrase “it’s only cold and I’ll be warm soon enough” to get me through it if need be. It’s only cold, I’ll be fine soon. This too shall pass.

I thought of a few things that help with winter running and what help me enjoy my time. 

Effort based speed work

Hill running, fartleks, hard/easy instructions are really beneficial when I start building speed, like I’m doing now. We got an ice and snow storm on Monday. On Tuesday I had a workout. I considered the treadmill, but then decided outside because effort based is just that, an effort. I can do that wherever I am and also take into account snow and ice, two things that impede speed. A good workout doesn’t always mean a fast pace, it means a good workout the stimulates the right energy systems.

Hand warmers

These babies are my favorite thing. Every March I buy a huge box on Amazon when they’re cheap and they make my hands so much happier. I slip them in my mittens and I don’t care how cold my nose is, if my hands keep warm I can stay out for much longer. Under 25 degrees is my threshold.

YakTraks or Microspikes

Running on ice was never easier with some good spikes. I’ve even done workouts in them and they make gripping the road a breeze. They have saved me from injury more times than I can count. I just slip them on over my shoes and I can hear them more than feel them. They really don’t make much of a difference pace or effort wise, so I will preach about them all day.

Treadmills

A treadmill is a great tool. It can be wonderful for hard workouts when the weather is prohibitive or simply for a change of pace. Where I live, sometimes the only plowed paths are very hilly. That’s wonderful most days, but some days I really need an easy paced flat route. I could run the same 1 mile road for an hour, or I could change it up on the treadmill. Some days just cruising to a podcast in a tank is just what I need in the middle of winter. In terms of workouts, what better way to stick on pace am I right? 

Find a buddy

Last winter, my friend ZZ and I agreed to meet each other everyday. Our motto was, if you go I’ll go. It led to some interesting runs in a blizzard and a sub-zero temperature jaunt, but with him I never regretted a run. Now I have teammates who also prefer to be outside so for workouts, I can count on them to be with me (even though they’re usually a few meters ahead!) Running is really personal for me, I enjoy running alone. However opening myself up to others was crucial to my development and also, I enjoy the sucky runs a bit more. At least someone is there too.

Give yourself a break

Winter running is hard. Let go of what you think you should do or how hardcore you have to be. If you don’t want to run outside, don’t. If you want to elliptical or bike instead, do that. Do what lights you up, because enjoyment is the only way to cultivate a deeper understanding and love of our sport. Many great runners I know use the winter to not train. They rest, try other activities and allow their body to recoup for next season. If you need that, do it. It might be more psychological than physical at some points, but if you let yourself it do, you’ll be better for it.

It took me a while to embrace all that winter brings, and I still have my days, but at the end, I’m stronger, happier and enjoy those summer months all the more.