This year's winter prologue has indeed been epic! You're wise to
think twice about running in the extreme weather, especially for your
longer runs. Although training through windy, snowy, and icy conditions
can be exciting, it can also require a lot more post-workout recovery,
setting your training back for days. Sometimes it's better to be
conservative. That said, there are myriad options for endurance training
when the harsh weather hits your neck of the woods. Here are just a
few.
Divide and conquer. If you have time, break the total
distance into smaller parts and run them 6-8 hours apart. For instance,
if you have a 14-miler planned, you can run seven miles in the morning
and 7 miles 6-8 hours later. This option makes running long on a
treadmill more bearable. If you want to run it outside, you can break it
up between two days and run half before the storm and the other half
after the streets are clean.
Hit the treadmill. Put on your favourite movie, and
think in terms of 15-minute increments rather than miles. The time will
fly by, you'll have your fluids and fuel right there where you need
them, and you'll get in the miles safely. Some purists might not agree,
but if Alaskan elite runner Christine Clark trained on a treadmill
through the winter and won the Women's Olympic Marathon Trials that
spring, it can work for you, too!
Modify and intensify. Your #marathon plan isn't etched
in stone. You can modify the dates and distances to ebb and flow with
your life. When a storm strikes, shorten the distance and run it at a
more challenging effort. For instance, instead of running that 14-miler,
you can substitute an 8-mile race-simulation run, where you run 4 miles
at an easy effort, 3 miles at a moderate effort, and the final mile
hard. This is a great plan for the treadmill or indoor track; it's not
only shorter but also safer because you'll be warmed up and won't risk a
muscle strain when pushing harder towards the end.
Pause and redirect. If the timing works out, wait until
the storm ends and locate a safe, ploughed route where you can run loops.
Running shorter loops is an effective way to break it up mentally, have
your fuel posted in one area so you don't have to carry it, and get in
the miles without fighting the unploughed areas. The next time the snow
hits, be mindful of where they plough first. We're lucky in #Laindon Hills–~thurrock #basildon,the farmers plough near the path almost immediately, making it
easy to get out and run post-storm. The roads to get there are a
nightmare, but once on the path, you're golden.
Train like a triathlete and diversify. Mixing up the
modes can be an effective way to train for a long stretch of time inside
without losing your mind. This is especially effective for those that
cross-train, don't like the treadmill, or are struggling with aches and
pains. For example, let's say it takes you 2.5 hours to run 14 miles.
You could break it up in 20-30 minute legs and alternate between the
modes – running for 30 minutes and cycling for 30 minutes, or running
for an hour, riding for 30 minutes, and running for another hour.
Go with the flow. If none of these options appeal to
you, go with the flow, grab some snowshoes, and hit the trails for a
much shorter, but higher-intensity snowshoe hike or run. The winter air
will keep your spirits as high as your heart rate. It's an effective
running workout for strength and stamina, and you won't miss a beat when
you run your long run the following week.
Half the trick to winter running involves scoring the right gear
that’ll cover your skin from wind and cold, and sweat-wicking layers
come in handy to keep your muscles warm. For less chance of injury,
follow the old-school “25 degree rule,” which suggests dressing for
weather 25 degrees warmer than the actual temperature. (This compensates
for your rise in body temperature during your run and rapid decrease
afterward.) And, of course, not all footwear is equal. Wear the right
shoes to blast through snow, slush and ice.
- See more at:
http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear
that’ll cover your skin from wind and cold, and sweat-wicking layers
come in handy to keep your muscles warm. For less chance of injury,
follow the old-school “25 degree rule,” which suggests dressing for
weather 25 degrees warmer than the actual temperature. (This compensates
for your rise in body temperature during your run and rapid decrease
afterward.) And, of course, not all footwear is equal. Wear the right
shoes to blast through snow, slush and ice.
- See more at:
http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear
that’ll cover your skin from wind and cold, and sweat-wicking layers
come in handy to keep your muscles warm. For less chance of injury,
follow the old-school “25 degree rule,” which suggests dressing for
weather 25 degrees warmer than the actual temperature. (This compensates
for your rise in body temperature during your run and rapid decrease
afterward.) And, of course, not all footwear is equal. Wear the right
shoes to blast through snow, slush and ice.
- See more at:
http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear
that’ll cover your skin from wind and cold, and sweat-wicking layers
come in handy to keep your muscles warm. For less chance of injury,
follow the old-school “25 degree rule,” which suggests dressing for
weather 25 degrees warmer than the actual temperature. (This compensates
for your rise in body temperature during your run and rapid decrease
afterward.) And, of course, not all footwear is equal. Wear the right
shoes to blast through snow, slush and ice.
- See more at:
http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear
that’ll cover your skin from wind and cold, and sweat-wicking layers
come in handy to keep your muscles warm. For less chance of injury,
follow the old-school “25 degree rule,” which suggests dressing for
weather 25 degrees warmer than the actual temperature. (This compensates
for your rise in body temperature during your run and rapid decrease
afterward.) And, of course, not all footwear is equal. Wear the right
shoes to blast through snow, slush and ice.
- See more at:
http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter
has its cons. But, there’s also no doubt about it: running in cold air
torches more calories keeping you in, err...somewhat decent shape during
the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter
has its cons. But, there’s also no doubt about it: running in cold air
torches more calories keeping you in, err...somewhat decent shape during
the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter
has its cons. But, there’s also no doubt about it: running in cold air
torches more calories keeping you in, err...somewhat decent shape during
the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter
has its cons. But, there’s also no doubt about it: running in cold air
torches more calories keeping you in, err...somewhat decent shape during
the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter
has its cons. But, there’s also no doubt about it: running in cold air
torches more calories keeping you in, err...somewhat decent shape during
the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter
has its cons. But, there’s also no doubt about it: running in cold air
torches more calories keeping you in, err...somewhat decent shape during
the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter
has its cons. But, there’s also no doubt about it: running in cold air
torches more calories keeping you in, err...somewhat decent shape during
the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter
has its cons. But, there’s also no doubt about it: running in cold air
torches more calories keeping you in, err...somewhat decent shape during
the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf
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