No matter how many years you've been through it, winter running takes
some adjusting. And although winter's darkness will begin to quell by
the end of January, the lack of daylight still calls for more than just
extra layers of clothing.
In the Pacific Northwest where daylight blesses us for less than
nine hours daily at this time of year, runners accustomed to the luxury
of running in daylight whether at 5 a.m. or 9 p.m. need to make some
changes if they want to run outside in the light. Noontime workouts are
one option. For runners with some flexibility in their work schedules,
other options are starting the workday early in order to finish before
dark and get in a late afternoon run, or arriving late after a morning
run and staying late.
While darkness may make it tougher for some to get out the door,
winter is no reason to rely on minuscule, indoor tracks or treadmills
for workouts unless conditions outside are particularly icy. Another
option is to run outside in the dark, which can be at least as
satisfying as running during the day and may even take on a mystical
quality all its own. Just keep in mind a few modifications, such as the
following:
Always wear a reflective vest, even if your workout starts in
daylight but will end after twilight fades. For added protection, wear
reflective adhesive strips on shoes, forearms and ankles.
Stay in well-lit areas along main thoroughfares and streets.
Avoid nature trails as unpredictable, root-laden terrain lies waiting to
twist ankles.
Slow down. Winter darkness coupled with slippery, wet pavement
is no time to try for a land speed record. Save your speed workouts for
the weekend, noon hour or track. If you plan peak times throughout the
year when you want to be at your sharpest, use winter as a down time. Or
use this time of year, when dehydration is less of a problem than in
summer, to build an endurance base with long, steady runs of an hour or
more.
When it's snowy or icy out, slow WAY down, go for a vigorous
swim, lift weights, work out on the wind trainer or treadmill or take
the day off altogether. A cup of your favorite java, a good book and a
roaring fire in the woodstove can be almost as satisfying as a run and
will give your body the rest it may need.
Hook up with running buddies or groups. Friends are a great
safety net for winter workouts, not to mention great motivators. You're
less likely to roll over and go back to sleep if your running partner is
meeting you at 6 a.m.
Convince the local school district to turn on the lights at a
high school track for an hour or so each week. Putting together a group
of runners and walkers or joining an existing one may bolster your case.
Some districts may provide the service for free, while others may charge
only a token fee.
Run against traffic if you must run on roads or shoulders. Also,
don't wear headphones as you need to rely more on your hearing in the
dark. Finally, vary your route, tell someone where you'll be running and
carry waterproof identification or write vital information in waterproof
marker on your shoes.
In addition to safety considerations,
winter also leaves runners more prone to cold-related injury. Cold
temperatures make the body less flexible, so stretching is vital.
Although the main weather-related injuries are due to poor footing,
winter running injuries most often stem from being tight when trying to
guard against slipping. And tense muscles, whether consciously or
unconsciously tightened, are more prone to strains and other overuse
injuries.
Runners also usually alter their form
to increase traction, which leads to further problems. Lateral foot
slippage can occur on icy spots and if the foot slips, a pulled muscle
or tendon may result. Running in snow forces runners to work muscles
normally not taxed. If the quadriceps become fatigued, knee injury could
result. Groin and hamstring pulls are also common winter running
injuries and are caused by slipping and sliding on slick pavements.
These nagging injuries require rest, or they will still be with you
after the snow has melted.
The best prevention of winter injuries is to warm up
well, maintain good flexibility and run relaxed, not tensing up out of
fear of falling. When running on slippery surfaces, shorten your stride
slightly and shuffle along. Be especially careful on downhills and turns
when running in the dark.
Despite the persistent myth that running in cold weather
can damage lungs, this is not possible as lungs warm air sufficiently as
it enters. If cold air is uncomfortable to breathe, thought, a face mask
or hat covering the nose and surrounds the mouth may help. In extreme
cold, coat your face, or at least nose and cheeks, with petroleum jelly.
Also, be aware of toes, fingers, nose and ears
as they are particularly vulnerable to frostbite. If you feel pain or
numbness in these areas, wiggle and move them, but don't rub as this can
damage blood vessels if the skin is in fact frozen. To warm up hands,
stick them in your armpits. If your hands are especially sensitive to
cold, wear a double layer of covering, such as gloves and mittens. The
same goes for ears - wear a headband and cap for double protection.
Finally, if the though of that initial icy blast
makes it hard to get out the door, try working up a sweat indoors by
running stairs, jumping rope or running in place before heading out.
As they say in Italy, buona fortuna e divertiti
(good luck and have fun)!
Char Simons has been a distance runner for 20+
years and a triathlete since 1984, as well as a former high school track
coach. She writes a weekly running column which can be found every Tuesday in the Olympian, a daily newspaper published in Olympia WA. If you have comments or questions you can contact Char directly at correre@aol.com
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your stories, your experiences!
Always wear a reflective vest, even if your workout starts in
daylight but will end after twilight fades. For added protection, wear
reflective adhesive strips on shoes, forearms and ankles.
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No matter how many years you've been through it, winter running takes
some adjusting. And although winter's darkness will begin to quell by
the end of January, the lack of daylight still calls for more than just
extra layers of clothing.
