Tips for Running in the Winter

The alarm goes off. Your spouse is warm. Your sheets smell like fresh linen and summer breeze. You’re sinking into the abyss of heavenly tempurpedic clouds. Are you in Hawaii ? No. It’s 33 degrees and raining outside and right now you have two choices: 1. Peel yourself out of bed, suit up, and get at that 8 miler your Coach prescribed¬† 2. Start the endless snooze cycle until you have to shuffle into the office sans run.

If you’re the highly motivated type, like my friend Joe who is a new dad, works 40+ hours a week, is a part time professor, directs races, volunteers at Ultras, AND trains for 100 milers, then this is no problem, but for the rest if us, the winter struggle is real. So, what can we do?

Sleep more. While getting up before the sun can feel like a chore to some people no matter what they do, others can fair well enough simply by going to bed 30 minutes earlier. Just 30 minutes of extra sleep per night can increase recovery speed, increase response time, and elevate overall mood. Try going to bed 30 minutes earlier each night and the battle with your alarm is less likely to feel like a scene from Braveheart and more like a scene from the Sound of Music.

Make it a habit. It doesn’t take long to form a small a habit (good or bad) such as snoozing your alarm or getting a donut with your morning coffee, but it takes a bit of time and commitment to form habits that require more thought. Contrary to popular belief it doesn’t take 21 days to make or break a habit. Like most myths, the 21 day myth comes from an outdated piece of literature – a book published back in 1960. A more recent European study found that it can take up to two months before you reach an automaticity plateau while forming a habit. TWO MONTHS of repetition. That requires determination and a bit of patience, much like running. The good news is that once you form a positive habit, it doesn’t take an excessive amount of energy or thought to do it every day. The point? Make it a habit to start getting out of bed in the morning when your alarm goes off instead of hitting the snooze button.

The way you think matters.¬†If you dread running, then you shouldn’t be doing it. Be thankful and grateful for movement and be happy to do it! You are blessed to be able to get up and run every day. Seize it and strive to be the best version of yourself regardless of weather. Get up in the morning and say to yourself “What a blessing it is to be alive and moving! I love to run!” If you don’t love it, why do it?

The three tips above will help you on your journey to winter greatness, however, that doesn’t address the bitter cold and darkness you have to battle. Below are some gear recommendations to make your predawn winter run as first worldy as possible:

  1. A good headlamp. 90 Lumens will do, but nowadays you can get a 300 lumen lamp for under $40.00, so why not? Light up the world! Just make sure it’s waterproof.
  2. A Buff. This essential piece of gear can be worn 12+ different ways to keep your head warm and comfortable. I almost never leave home without one.
  3. A good Baselayer that is form fitting and moisture wicking to insulate your upper body and core.
  4. A weather resistant, collapsible shell for when the rain is coming down and the wind is blowing sideways.
  5. Gloves. Nobody I know likes cold fingers. Some of us (me) loathe cold sausages.
  6. Weather resistant pants or tights.
  7. A moisture wicking sock that fits right and minimizes the chance of blisters in wet conditions. Consider Merino for extra insulation.
  8. Shoes. Consider a shoe with sticky rubber for wet conditions and/or a water repellent uppers for those soggy winter mornings.
  9. Yaktraks or Screws if you live in an especially cold and icey area.

At the end of the day you get the same 24 hours as everyone else (Joe always says this) and you get to choose how you spend your 24 hours. Just like you’ve chosen the lifestyle of a runner, you must choose to get up in the morning and get it done. It’s as simple as that. Wake up. Smile. Be thankful. And choose to run.

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