A Primer to Winter Running

How to Run
Running in the cold winter is mostly about base mileage. You don't have to run fast. In fact, running fast in the snow is ludicrous and should be reserved for organized races in good conditions (see below). Winter runs are more about steady, fat-burning runs of low intensity. Trudging slowly through snow/icy conditions is also a lot safer. Plus, your body temp is generally cooler, so the risk of injury decreases if you're not hammering away. Instead, just shuffle along. When it comes to cornering, slow to a walking speed before taking a corner. Just think slow.

What To Wear
Just like anything else in the cold, layering is your best bet. But what to wear is a matter of personal preference and how much circulation your extremities get. Generally, on the core and legs I'll upgrade the layering with each 10°F below 30°F.

• I always wear a hat and fleece mittens below 30°F
• 20 - 30°F: two long sleeve tech shirts. Tights & nylon shell pants
• 10 - 20°F: a tech shirt and a fleece; add mitten shells
• 0 - 10°F: the same as above: add heavy mittens & liners; Balaclava.
• Less than 0°F: Slumberjack mummy bag with arm and leg cutouts.
  

When To Run
Thanks to the axial tilt, winter running is also about coping with the darkness. Darkness is a motivation killer: who wants to get up in the morning when it's both cold and dark, or trudge out in the evening darkness when the day is nearly done? Mentally preparing yourself for darkness can overcome the lethargy. Edit: And as Munsy will tell you, go out before eating, as your stomach will never have a chance to settle before your favorite TV show comes on. Once you get going outside, your drive will kick in. Next, because of the darkness, you've got to wear protective clothing. Get some press-on reflective strips for $3 from your local sports store and iron them to a long sleeve outer layer. A $15-$20 reflective vest is always a good choice. A blinky light also works. Just let others know where you are.

Where to Run
I avoid the sidewalk because it's usually a mess of packed snow, frozen footprints and icy dog-bombs. So if you're gonna run in the winter, your best bet is to run on the street. In fact, I run on the street year round due to the camber of the sidewalk. I recommend running down the center line because of this camber on the road. However, street running requires picking a plowed, non-busy route. Neighborhood roads are the best. Run against traffic and if it's tight, cautiously hop onto the sidewalk if necessary. A one or two mile route is really all you need as you can repeat it as often as you like. Here's a great example for you, Munsy.

Speed Work
Now if you're really nuts, you've done some amount of steady slow burning runs, you can incorporate some speed work into it. The Omaha Running Club Calendar is a good source for published races. For example, the BRC/OTR Lake Manawa Series 10K races at Lake Manawa are held on every other Saturday at 10:00 AM. They cost $3 to enter. Yes, $3. Medals are given to the top five in each ten year age group, so you're practically guaranteed some hardware, even if it's a no frills ribbonless jobby from Taiwan. Still, it's a race, and that alone is enough to ramp up the heart rate and get the adrenaline flowing. Every mile of the course is marked, your time is called out at the finish, and race results are immediate. Nobody sticks around for chit-chat due to the cold, so you can get in and out pretty quickly. Typically, about 10-20 people show up and they're real psychos from all walks and ages of life. On any give Saturday, you can be out-kicking a prepubescent boy for your PR and the win, or have your ass handed to you by a 60 year old female. It's also a good way to get some steady tempo runs in as it provides ample motivation.

Overall, be safe and cautious.

Afterwards, have a cup of hot chocolate or head down to Hardees for one of these.

You've earned it.