Winter is almost upon us. Here in Phoenix it usually means long sleeve shirts instead of short sleeves, however, that’s not the case for most of the country.
Winter brings with it snow, which can make it hard to train! That is of course, if you are not prepared.
Aravaipa Colorado Racing Team Member, Corinne Shalvoy is no stranger to running in inclement weather. Being a Castle Rock, CO resident and leader of the Castle Rock Run Club, Corinne is a pro when it comes to running in cold and snowy weather so we asked her to share her most valuable Winter Running Tips to help you continue your training into the upcoming winter season.
- Invest in traction or make your own screw shoes. When those black spots on the road might be dangerous ice, or the trail is packed with snow but the sun is shining, you can still get outside and have a successful run with some added grip on your sneakers*. I’ve used both Kahtoola nanospikes and created my own grip by drilling a handful of ⅜ inch hex screws into my trusty trail runners. Be aware that running with traction increases the weight of the shoe and may also cause changes to your running form so it is important to do a good dynamic warmup, cool down and mobility exercises to keep those unused muscle groups from getting extra angry. For extra credit, draw a post run epsom salt bath and soak away. Nothing feels better on my slow twitch fibers after a long, cold winter run.
- Find some great ‘winter friendly’ routes. You might need to get creative when all of the local trails (or even sidewalks) are covered in white stuff. But if you look hard enough you can find places to run all year long. Far reaching dirt roads, frequently plowed creek paths, roads that are closed in the winter, such as Rampart Range Road locally here in Castle Rock, are some of the best kept secrets for logging fresh air miles in the cold. I also frequently consult Strava maps and narrow my search down to paved (unfortunately flat) routes if I’m in an unknown location and the weather is inclement. In an extreme emergency, I’ve heard there are these places called gym’s in which you can run inside despite what’s happening in mother nature.
- Bring Layers. Here in Colorado we can often experience all four seasons in the course of one day (or even a few hours). Not to mention the range of elevations around here (5280’ downtown, 6500’ at my house, 10,000’ at A-Frame on the Barr Trail, 14k (any of our 54 fourteeners). So, your best bet when running between the months of November and May in CO is to have a pair of gloves, a light wind/water resistant jacket and a buff or beanie on you at all times. With these three items, you can usually cover your bases and keep yourself safe for long enough to weather any storm.
- Get yourself a good headlamp. This time of year, the days are short and not all of us have the ability to run during the daylight hours. To help keep you on track and staying consistent, get yourself a good quality 200+ lumen headlamp so the dark is not a deterrent from you getting outside. This multipurpose tool can also help you feel safe while walking to your car from the office at night and assist in secret Christmas wrapping done in a dark closet. Plus, I just used mine to walk to get the mail after sitting at my computer all day so your cost per wear is sure to make it pay for itself quickly.
- Run with friends. It’s difficult to stay motivated through the winter when our bodies are longing for hibernation, a warm fireplace and the comforts of the cozy covers. Having a group of people who hold you accountable to show up (and maybe even bring post run burritos or coffee ;)) can make a huge difference. There are tons of clubs to be found on Strava, groups like Trail Sisters, or opportunities to be had from your local running store. There are others out there who want to stay fit and committed over the winter months. Find your people and keep each other going strong!
Bonus Tip:
Embrace the adventure and stay away from small children the entire winter 🙂
*Shoutout to Scott Traer
When the weather gets cold the hibernation isn’t the only answer… Don’t let inclement weather derail your training. If you prepare adequately, you too can being comfortable while running in cold and snowy conditions.
Thank you Corinne for these valuable training tips!