Winter Long Run Tips
With the winter running season upon us, and the spring marathon season starting how do you prepare to do those long runs in the cold weather?
As I’ve said before I much prefer to run outside if at all possible because I think it simulates race-day condition better and I think it’s just healthier to get outside and smell the air.
If you’ve got a long run you’re going to be outside for 2, 3, 4 or more hours. You have to remember some things.
Of course you are going to dress for it – see my previous recommendations on winter running gear – but you have to be careful not to over dress. One of the tricky things about multi-hour long runs this time of year is that the weather and temperature can change during your run.
That’s why you should dress in layers. Try to wear hats, gloves, zippers and other things that you can put on or take off as necessary while you run. You don’t want to be hot because the sweat will freeze and give you the chills. You have to try to regulate your core temperature as appropriate with clothing options.
I usually don’t do a ton of walking when I’m doing my long runs, but if you’re not sure, you need to be able to answer the question, “what if I had to stop and walk home?” and if the answer is “I’d freeze to death.” Then you need to think about carrying some extra light weight clothes or have your phone so you can get picked up.
Another thing people forget is that their water bottles will freeze. This past weekend I was running in 25 degree temps and my bottle started getting slushy about 2 hours into my run. You can combat this by a) filling your bottles with warm-to-hot water or b) running loops, (I find 10k is about right), so you can stop at your car or house to swap your bottles for fresh bottles. I have found that you can use those old beer-can/bottle ‘cozies’ as insulators to keep your bottles from freezing too.
One last caution for you is this: you are wearing a different configuration of clothes so expect to get chaffing in different places. Be liberal in applying lubricant to your normal pointy bits, but spread it all around your belt line and your undercarriage as well. Sometimes if it there is a very harsh wind I’ll put a smear of Aquafor on my face to keep from getting wind burn. Remember the sun is as damaging, if not more in the winter so wear your sunglasses.
Stay safe out there and have fun – let me know if you have any other suggestions – and, by the way running in the cold does burn extra calories!
Chris Russell lives and trains in suburban Massachusetts with his family and Border collie Buddy. Chris is the author of “The Mid-Packer’s Lament”, and “The Mid-Packer’s Guide to the Galaxy”, short stories on running, racing, and the human comedy of the mid-pack. Chris writes the Runnerati Blog at www.runnerati.com. Chris’ Podcast, RunRunLive is available on iTunes and at www.runrunlive.com. Chris also writes for CoolRunning.com (Active.com) and is a member of the Squannacook River Runners and the Goon Squad.
Email me at cyktrussell at Gmail dot com
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