Make Winter Running Bearable

Winter is back, and now you're cowering on your treadmill. It doesn't have to be that way. Embrace winter, don’t try to beat it. These eleven tips will help get you out the door.

1. Enjoy what winter is instead of complaining about what it isn't. There's less daylight, but holiday lights add atmosphere. Snow makes it harder to run, but it is also quieter with less sensory overload than in the summer. Cold can make you uncomfortable, but you can create your own ecosystem and stay toasty warm. Bonus tip: You can't race as much in the winter, but it is a great time for a break from your routines.
2. Set goals for your winter training. Remember, running is not the same as training. Training includes planning, running and resting. How many days per week do you want to run and work out? Make a plan so you can make it happen. Bonus tip: Your smart phone can be your training log with the right app.
3. Choose an event in the winter or spring so you have something to look forward to. Pick out a fun local event (like Irish Run Saint Paul) so you'll have a reason to get going on those cold dark days. Bonus tip: Remember how fun it is to feel fit on the starting line. Winter training is your ticket.
4. Be flexible. Postpone your long run if conditions are too severe. Take advantage of dry or calm days to do more running. Bonus tip: Run into the wind first so you can return with the wind. You overheat if you start with the wind at your back, and then get extra cold when you turn around.
5. Enjoy your down time. Take time off or reduce training to recover from summer and fall running and racing. Build off-days into your training plan. Bonus tip: Planning to take days off is more enjoyable than feeling guilty when you miss a run. 
6. Cross train. Switch some of your training to other outdoor alternatives (cross country skiing, snowshoeing, skating). Go indoors for treadmills, elliptical machines, stair steppers, rowing machines, spinning and stationary bikes. Swim or run in the water. Bonus tip: The variety will help keep you motivated!
7. Dress for success. The most common mistake is to overdress. Wear a wicking bottom layer, optional thermal middle layer, and wind-resistant outer layer. Loose fitting pants allow a layer of air around your legs and are warmer than most tights. Bonus tip: Need help finding the right stuff? Stop by your local running store. They have the knowledge and selection to help you stay warm and dry. 
8. Run safely. If you often run on ice, consider ice gripping accessories. Run with a friend and/or carry a cell phone. Be seen: wear reflective gear and/or use a light. Eliminate routes with winter hazards (no lights, paths not cleared, isolated). Bonus tip: There is often less snow on the north sidewalks on east-west streets.
9. Know when to stay indoors. Go indoors when the weather is extreme. Plan your indoor training days (2-3 per week). Use equipment that is appropriate for your goals. Bonus tip: Use winter as a time to round out your fitness and work on your core strength (yoga, Pilates, weights, etc.).
10. Take a trip. A weekend escape might be perfect for your long run. You may not have to go far to get warmer. Check weather forecasts and travel specials. Bonus tip: Find an event in a warmer locale. Getting out of winter layers for a few days can give your training a big boost.
11. Plan your holiday feasting. Exercise before eating so you burn enough calories (about 100 per mile of running). Consider lower-fat options for meals. Don’t eat beyond the point of fullness. Bonus tip: be sensible but remember to have fun. A few bad nutrition days won't derail your training.

Step away from the treadmill, and head outside. You'll have a new perspective on winter when you embrace it. You might even like it. Let me know how it goes!

Chris Fuller lives, runs and blogs in Saint Paul, Minnesota. You might see him on the roads this winter with his old buddy Running Bear.