If last week reminds of us anything, it’s that cold weather season is here. One good cold snap plunged our nightly lows into single digits, and any thoughts of a mild winter have gone out the window. Gone are the days of those balmy runs where shorts and a T-shirt were all you needed.
But if you’re like me, the thought of relegating yourself to the treadmill or some hamster-wheel indoor track isn’t going to cut it. And neither will mailing it in on the couch. But, man, it’s really cold out there!
So what do you do?
You get out there. But you get out there prepared to deal with the elements. The truth is, you can get your training done and get your outside fix even when the temps drop to freezing or lower. In fact, you should get outside. So here are some ideas to help you get outside and get your training in…
First, prepare your mind. You can dread the cold, or you can look at it as a challenge. I prefer the latter. If you can force your mind to being OK with enduring cold temps, your training calendar opens up. Mental toughness is part of the process of becoming a better athlete, and part of that is being able to tackle a wider variety of conditions. If you’re constantly looking for the Goldilocks zone of training, you’ll only get outside for a few of weeks of the year. So get your mind right, saddle up and go.
Keep in mind, you’ll warm up as you go. If you’re standing around outside when it’s cold, you’ll feel cold. But when you’re moving, things change. I once heard marathon coach and Runners World contributing editor Bart Yasso tell athletes that you can expect to feel 20 degrees warmer than the actual outside temps during exercise. I can attest to this. At last month’s Route 66 Half Marathon, I stayed good and warm throughout the race despite temperatures that started in the lower 30s. There were two constants in that. The first, I was moving. The second leads me to the next point…
Dress for success. No, you won’t be able to train comfortably in sub-freezing temperatures dressed in shorts and a T-shirt. You’ve got to plan better than that. When it’s really cold, you need to keep warmth in your extremities, so that means a hat, decent socks and, if cold enough, gloves. But you also don’t want to get too warm. All that sweat could chill you further and counteract your desire to be warm (remember Bart Yasso’s 20-degree rule). So with that in mind, Runners World came up with a handy guide to clothing for the cold for runners. I’ll list it here rather than reinvent the wheel:
30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, in other words, “Stay inside.”
Sounds like good advice to me.
Think about precipitation. If it’s snowing or raining, be sure to have some sort of rain gear to keep your body dry. Wear moisture-wicking socks. And if possible, the most water-resistant shoe you have. You’ll probably still get a little wet, but do the things that will mitigate weather-related moisture on your body.
Fuel and hydrate properly. Just because it’s cold does not mean your hydration needs won’t be high. Colder months are often drier months, so proper hydration is still very important. Also, your body burns more calories when it’s cold than when it does when it’s warm. How so? Your body has to work harder just to keep its core temperature up. It’s a battle in which your body is resisting the outside temperatures’ pressure to bring your body temperature down. Stoking your inner furnace costs calories, and if you’re not properly fueled, you can bonk pretty hard in the cold. It happens. So fuel up and hydrate.
So there are five things you can do to get ready for cold weather training. What other tips to you have? Feel free to comment and give me your advice!