Winter Run Chat
I’ve been back in the winter running game, and I’ve got to say, it feels good. For years I was a dedicated winter trail runner, running 3, 4 or 5 days a week regardless of weather. I experienced all the conditions possible, deep snow, thick ice, wet slush, strong winds and freezing temperatures. For the past few years though, I’d run all summer, get burnt out and focus on something else for a few months. This year, my desire to run is still there so I’ve been getting out for 2-3 runs each week. In no particular order, here are some winter running thoughts.
Be bold start cold. This old adage rings true when you’re heading out for a longer run or a hike. When I’m doing my neighborhood 5k lap, I’m going to layer up as much as needed to get myself out the door. If I’m too warm I swing into my house and drop it off.
I wear leggings or tights when I run in the winter. I have two pairs, a light pair for when the temps are above freezing and a fleece lined pair for anything less than that.
Wool socks.
Move some dirt. In 2024 my first run of the year was in May. I feel like I’m cheating by getting such an early start this year. Anything is more than I was doing last January, so I’m trying to remember that. If you’ve seen the shovel and spoon flag in the gym, it’s inspired by a quote that goes: “training is like moving a pile of dirt. Sometimes you take a shovel full and sometimes you get spoonful. Either way you’ve got to move the dirt.”
Hoods > Beanies.
Speaking of hoods, the tighter the fit the better. If it looks like I’m gearing up to go scuba diving - perfect.
If you’re scared of slipping on the ice - run on the treadmill. If you run too cautiously, you’re more likely to fall than if you just go for it. If you keep your center of mass over your mid-foot, and don’t reach too far on your stride, you shouldn’t slip on the ice. In fact, check out the video of Dr. Romanov, creator of the Pose Method of running, and who taught me how to understand running mechanics, running on ice below.
Grid fleece, with a big zipper to dump heat = GOAT layer.
Two pairs of gloves: 1. Super light weight, used for 30 degrees and above. 2. heavier, wind-proof, water-resistant and used for colder days under 30.
Audiobooks. You know I’m a fan of running without headphones, but lately for a little extra motivation on those cold days, I’ve been listening to an audiobook while hitting the pavement.
Speaking of pavement, all my runs lately have been on the road. It’s much easier and more predictable than the trails. I love some snow running in the woods, but getting to the trails, even though they’re just a mile down the road, is another barrier to entry, plus any required gear like snowshoes or micro spikes.
These are some of the thoughts I’ve been having while winter running lately. I hope you picked out a thing or two that will help you get some cold weather exercise in this year!
Justin Miner
@justinminergain