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FITNESS
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 Source: IPlayOutside.com |
Five degrees, a west wind, new-fallen snow on the ground, sunny and clear... Sound like a good day to head for the treadmill indoors or maybe even take the day off from training? Absolutely not! In fact, if you do, you may be depriving yourself of one of Mother Nature's greatest gifts: winter running outdoors. In the northeast, we are fortunate to experience four very different seasons. Running through all four not only builds character but also allows us to appreciate each season fully.
Certainly, winter running involves some additional equipment and a dose of common sense. Here are some tips to make your outdoor training enjoyable and safe.
Dress Appropriately. Light layers usually work well. In terms of how much clothing to put on, a good rule of thumb is that you should feel cool or even a bit cold when you step outside. Your body will naturally warm up within a few minutes. Tights or running pants create warmth through friction but breathe and allow full motion for the legs work well. A long-sleeve, moisture control turtleneck with a nylon-type vest or windbreaker on top are also advised. You'll also need a warm hat that covers the ears, along with gloves or mittens. A facemask, waterproof moisturizer, or even Vaseline can be utilized on those really raw days to protect facial skin. Colors worn should be bright to contrast with snow on the ground during the day. Reflective vests are a must for night ventures.
Invest in a Good Pair of Shoes. Trail shoes are an option, but certainly not a necessity. For the most part, roads and sidewalks are generally clear during the majority of our winters. Any name brand running shoe with an aggressive tread that fits comfortably should be fine.
Plan Your Route. This may be contingent upon weather and surface conditions. Housing developments, school campuses, state parks, and sometimes even bike paths offer safe and enjoyable environments when other avenues of running may be impassable. A course that has you going out against the wind for the first part of your run and returning with the wind will decrease the amount of sweat build up and therefore, reduce the possibility of chill.
Run Smart. This means "runners beware." Most of us who are runners are also drivers. We need to remember that drivers do not have the same control and visibility during winter that they enjoy during the other three seasons. Run accordingly, giving cars a lot more space. Avoid areas with high snow banks and icy shoulders. Know the signs of hypothermia and what to do at its onset.
Be Flexible. Realize that your training schedule may need to be altered by the weather. If you have a long run planned for a certain day, but conditions don't warrant it, be willing to change plans to incorporate another aspect of your training that day. Instead, substitute a hill or tempo workout, and reschedule that long run for a more appropriate day.
Have a Goal. This will help you persevere and continue when the going gets tough. Your goal might be a certain race or a specific time, or maybe a distance that you are pointing toward running. Or, your goal may be to just maintain fitness until the warm weather returns.
Run with a Group. Whenever your schedule permits, hook up with someone else. There is strength (and support) in numbers. Most of the local Y's have various groups of runners going out into the community on different days and times during any given week, and it is not necessary to be a member to join in the run.
In the Capital District, the Hudson-Mohawk Road Runners Club hosts a series of low key races or fun runs, called the "Winter Series" which began December 17, 2000, and continues every other week through the middle of February 2001. Each event is held at the SUNY Albany campus and includes a choice of two or three distances for runners. The course is always staffed with volunteers and is run on both the SUNY and State Office campuses. Information can be obtained through a phone hot line (518) 435-4500 or the website at www.hmrrc.com.
In conclusion, certainly each of us is an individual. We need to find out what training works for us, and what our tolerance level is to the winter elements. And while there may be instances when hopping on a treadmill, indoor track, or elliptical trainer might be necessary or maybe even advisable this winter, it does not need to be a daily occurrence. I would urge you to take advantage of what Mother Nature deals us in the Great Northeast. So the next time you are debating whether or not to step outside that door to confront the wintry elements, allow me to paraphrase that now infamous Nike slogan: Just Do It - Outside! And enjoy!
Pat Glover lives in Clifton Park and has been a competitive runner
for 35 years. He is a member of the Adirondack Track Club Seniors (50
year old) Team, which finished 2nd in the National Masters 5K Cross-Country
Championships in Holmdel, NJ this past November.
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