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.

Move That Snow!

It snowed this past weekend, and like other responsible Minnesotans, I shoveled. And shoveled. And shoveled again. My goal of runner-friendly sidewalks takes some extra work, but leaves me satisfied.

I manage a rental property and have about 1,000 square feet of sidewalks and driveway to clear. I use a shovel for a variety of reasons: it's better for the environment, it's quieter, and I like the exercise and feeling of accomplishment. It also gives me some time to think.

Part of what I think about is the job at hand. Over the years I have come up with a mindful approach to shoveling that gives me inner peace. Or at minimum, allows me to clear my turf with both my back and sanity intact. In the spirit of the holidays, I'd like like to share that approach with you. Consider it cross-training. If you don't have anything to shovel, volunteer to shovel a neighbor's sidewalk. Shoveling makes a great gift, and not just for the holidays!

First, I choose the right tool. Shovels come in many flavors, but mostly they can be broken into pushers (curved blades) and lifters (flat blades). Hint #1: there is a reason that snowplows push snow rather than lift it. Unless you only have a six-foot sidewalk to clear, use a pusher!

The next aspect of shovel selection is to determine what you will be doing with the snow once you've pushed it. Unlike a snowplow, you eventually have to put the snow somewhere. This is where a special hybrid of shovels comes in handy. I prefer a 27" pusher that also has sides to the curved blade, allowing you to also lift a scoop of snow and toss it somewhere. Look for a handle on the end for easy gripping. I do have a smaller lifter for areas like steps, but the hybrid pusher is my go-to implement.

Finally, when choosing the right tool, keep a eye on overall efficiency. Cheap snow shovels are a bad investment. Metal snow shovels are much more durable, but are very heavy when you need to do the lifting. My compromise is a durable plastic blade with a steel reinforcement strip along the front edge. This allows you to scrape the sidewalk without chipping your blade, but is still light enough to lift without breaking your back.

One often neglected aspect of shoveling is hand position. During the lifting phase, most people have both hands in the palm up position. This makes the lift up and in front of you, using mainly your lower back. Hint # 2: instead, I recommend placing the lower hand in the palm down position. This allows you to lift with a sideways motion, using mainly legs and core muscles. Try it and you'll feel the difference!

Next, plan what to do with the snow once you've pushed it. Where you toss the snow depends on the conditions: the weight of the snow you're moving, the depth of the snow already piled up, what obstacles (trees, buildings, neighbors' driveways) are in your way. Hint #3: however tempting it is to move your snow onto your neighbors' property, resist the temptation. You'll just be starting an unwinnable war. Think Vietnam or Iraq.

Shoveling sidewalks is usually pretty straightforward: a few pushing passes, dumping snow to the left or right as appropriate. Driveways can be more tricky. Unlike using a snow blower, where you can simply do row after row until it is clear, shoveling a driveway requires strategy. Where will you put the snow? Should you go across or down the driveway? Hint #4: one thing I discovered is that sometimes the best strategy is to clear a section of snow to allow you to push other snow across the cleared area. At first it feels unfulfilling to cover your freshly-cleared path with more snow. Part of being a mature shoveler is to understand that moving forward sometimes requires a step back.

The final touch in professional snow removal is applying a salt/sand mix. Do this in moderation. The salt, while generally safe, does tend to destroy grass if left all winter, and can also be tracked inside. Hint #5: a light sprinkling of a mix of 2/3 salt, 1/3 sand works well, and is easily applied with a hand-cranked spreader.

When you're done, step back to enjoy your work. It won't be long until a runner passes by, and thanks you. At least I think that was thanks. It's a little hard to hear what they're saying through that mask, neck warmer and scarf.

By applying these techniques you'll not only have a great sidewalk, you'll have great abs and make your neighbors jealous. Let them in on your secret. Soon we'll have an entire metropolitan area of safe, runner-friendly sidewalks.

From the looks of my neighborhood, we've still got a long way to go.