Running in Winter
It’s snowing right now in Sisters, OR. Our ski season has begun. Backcountry conditions are decent. The local ski resorts have opened and are as busy as ever. Many of us ski most days of the winter either in the backcountry or at a ski area. I do a lot of both for work and play and I love it. I also enjoy keeping up with my training plan which still includes running, yes, even in the winter. I’ve accepted the fact that if I want to be in the best shape possible now and for the coming seasons I need to run. In winter running serves as a great recovery tool after a few days of hard ski touring. I also use running to maintain my base fitness after easier ski tours that don’t contribute much to fitness. Either way, I’m still putting in miles even though skiing comes first.
For many people running and/or hiking is the cornerstone of their training program. For some it’s secondary to other winter sports. In any case there’s no need to give it up just because old man winter has covered the roads and trails with a blanket of snow and ice. Let’s face it, the most effective training plans are months long. It’s a hard pill to swallow but beginning or keeping up with your training plan now, in winter, is the best way to achieve high level fitness. Training and exercising when it’s warm and sunny outside is easy. But, by continuing to train throughout the winter athletes build superior base fitness. They go into the spring and summer months already in great shape. The winter runner will have the necessary base fitness to support higher training loads when the days become longer and the weather becomes warmer. The winter sloth will become “detrained” during the cold months and be slower to regain fitness. Remember the use/disuse principle; use it or loose it. For more on that check out this blog post.
Staying fit is hopefully more appealing than allowing your training to fall off in the winter. Not training is a choice that will leave your goals for spring and summer further from your reach. If you have big plans to be at the top of your game when the warmer months arrive you don’t have to sit around and wait for better weather or for the trails and roads to thaw. We can run any time of year.
Running in the winter yet presents a few challenges. Oftentimes we have to deal with snowy and icy conditions. It’s slippery out there and we don’t want an injury that would sideline us from doing what we love. I’d be pretty bummed if a slip and fall while running caused even a slight injury that interfered with my ski season. We need traction on frozen tread and there are some great solutions out there. Yaktraks or micro spikes are like crampons. You strap them on to your shoe before starting out and take them off when you're done. They work great for increasing traction but my preference different. It is a simple, cheap, and old school solution. Like some mountaineers and loggers of yesteryear (and today for that matter) I use a version of “hobnailed” shoes. I simply drive ten to twelve 3/8 inch machine screws into the bottom of a pair of GoreTex lined running shoes. Here’s a short video on how I “stud” my running shoes.
I like using this method for a few reasons. First, It’s cheap, the screws are about a nickel a piece so the cost comes to about $1 to “stud” one pair of shoes. Second, it’s simple. Part of runnings allure to me is its simplicity. Get dressed, lace up, and run. With my shoes “studded” already there’s no fiddling around with extra gear. Third, I live in a snow climate where there will be at least some snow and ice on the ground throughout the winter. This makes a dedicated pair of winter running shoes very handy.
Technique is also something I adjust to run on snow and ice. A shortened stride can be helpful in keeping my weight more or less over my feet. Slowing my cadence gives the soles of my shoes a little more time to bond with the snow and ice. This all equates to more solid footing. These adjustments also help me keep my effort in check. This is great because after all winter running is largely a means for recovery for me.
Running outside in the snow is a fun way to enjoy the winter and there’s no need to let your training fall off in the winter. As always, feel free to reach out if I can help in any way. Thanks for reading.