Tuesday Training : Beating the Snow
Happy Training Tuesday HOF Marathon followers!
Ohio is finally looking like winter!
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| Coach Tina is the Elite Program Coordinator for the HOF Marathon |
I just experienced it this past weekend on my long run. You are eager to go out and crush a long run and then you find yourself almost the entire run catching your balance and slowing down to a pace you really do not want to be running.
I am here to tell you don’t fret! Yes, these conditions can seem terrible but remember that the weather is out of our control and ultimately there are ways of still getting the work in!
There are ways and solutions to help make your snowy, freezing runs safer and helpful. Understand too that some days this winter you might have to reevaluate your training for the day. If the roads/weather are in a condition that have a high probability of harming you, always, always consider other safer options.
1. Know Your Snow This may sound strange. Tina, what the heck are you talking about? But his helps a ton and makes sense if you think about it. Oftentimes, when you go outside to build a snowman you are looking for a particular “snow” , right? Well the same goes for running! It is all about finding the right snow to help optimize your run. Not all snow is made the same or created equal. Distinguishing between fresh, fluffy heavy snow over “packed slushy” snow can help you determine whether or not you should hit the roads for training.
The best snow to run on is usually slightly damp, heavy snow (The exact kind you want to build snowman). Snow to be careful on is icy, slush that usually can cause slipping or form dysfunction. Also, always be mindful of ice under the snow. Be careful when rain turns to snow, because that wet layer underneath can freeze and be someone of a surprise to you when you take a step and slip.This is oftentimes the most difficult to run on and gain traction. If you find yourself in a situation where you are catching yourself with almost every step, turn around and go home. I would recommend dodging this entirely and reconsidering better options.
2. Focus on Form I have heard this lie from countless people in my younger running years. “EXTEND your stride! Your strides should be long!” WRONG. Proper running form actually entails higher cadence ( more steps per minute) which means taking shorter, quicker steps and focusing on lifting your knees so that you actually press off the ground with your forefoot. It is especially important to do when when running in snowy conditions.
Running on a slippery surface is going to significantly affect the way you run. Taking long strides in the snow means your foot will be landing in front of your body, and that makes it harder to stabilize and easier to slip. Improper form usually ALWAYS win in bad weather conditions, meaning you will have higher changes of falling if you have certain form weakness.
Instead, focus on taking shorter, quicker steps, keeping your feet under your center of gravity to avoid losing traction.
3. Invest in some winter attire This is a long, detailed category so bare with me. It is important to remember to gear up properly when training in brisk, 20 degree weather. You will also find that your run will be more enjoyable when you are properly dressed. I have found layering up to be beneficial. Also be sure to cover areas like your head, hands and feet.
Upper Body The first lay next to your skin should be considered a “base layer” that is light and moisture-wicking. If it's below freezing, you might consider two of these layers. Do your best to avoid cotton for this layer.This fabric is often slow to dry. A mid-layer should do most of the work in terms of keeping heat in. Choose a layer with a little bit of down or synthetic insulation if it's below freezing. For milder winter temperatures consider a fleece. Finally, consider an outer layer. Usually this should be windproof, waterproof and somewhat breathable. View this layer as a shell that essentially keeps precipitation off your insulating layer.
Lower Body Now, for the bottoms. I have found fleece-lined tights to be beneficial. They usually are warm in the cold. Also, it is all about comfort and movement. Consider finding a pair that works without restricting your movement or form.
Head/Ears Your head/ears gets cold easily. It is important to cover these areas; especially running in cold weather. Invest in some earmuffs, a running head band or a warm hat to shield your head/ears from losing heat. Some runners have found Nike’s Pro Hyperwarm Hood to be exceptionally beneficial.
Hands Some things that have helped me and my athletes have been doubling up glove wear. Sometimes when its under 20 degrees and actually feels like 6 with the windchill, you have to double up the running gloves. Sorry to break to you, but those expensive light running gloves don’t always do the trick. Don’t be afraid to put some layers on those puppies!
Feet Just like the hands and ears, these suckers tend to get cold fast. Do yourselves a favor and invest in some wool socks to keep your tootsies from freezing! Wool is a great insulator, and it keeps you warm even when it gets wet which prevents your toes from going numb. A great sock brand that offers many varieties is Feetures. I would recommend going to the closest Second Sole and buying a few pairs. These have been a game changer for me in not only training but racing!
4. Metabolic Flexibility I discussed this in my last “Tuesday Training” with ya’ll and I’ll keep saying it again. METABOLIC FLEXIBILITY, PEOPLE. It is so easy, especially for our running breed, to want to push through and always get the work out in. I’ll share a little secret with you. Hey, guess what: It’s okay to cut your mileage in snowy conditions! You’ll be working much harder than you would be during normal runs so just take it easy and pay attention to your footsteps instead of pushing yourself to your limits or worse; injuring yourself. Switching training days because the weather didn’t allow for it is okay.
Don’t be afraid to throw your planned pace out the window and slow down if that’s what it takes to get your run in without upping your injury risk. If you have to walk through an icy stretch, by all means walk so you don’t hurt yourself.
Also be mindful that when you run in snowy conditions, you may experience extra aches and pains that you normally wouldn’t feel. This is pretty normal. Because our form is usually in same way off from stepping around ice or snow, we often work different muscles we normally wouldn’t. Taking extra care of your body after an icy run is crucial. Invest in a foam roller, treat yourself to a massage and make sure those muscles are getting the attention they deserve.
Hands Some things that have helped me and my athletes have been doubling up glove wear. Sometimes when its under 20 degrees and actually feels like 6 with the windchill, you have to double up the running gloves. Sorry to break to you, but those expensive light running gloves don’t always do the trick. Don’t be afraid to put some layers on those puppies!
Feet Just like the hands and ears, these suckers tend to get cold fast. Do yourselves a favor and invest in some wool socks to keep your tootsies from freezing! Wool is a great insulator, and it keeps you warm even when it gets wet which prevents your toes from going numb. A great sock brand that offers many varieties is Feetures. I would recommend going to the closest Second Sole and buying a few pairs. These have been a game changer for me in not only training but racing!
4. Metabolic Flexibility I discussed this in my last “Tuesday Training” with ya’ll and I’ll keep saying it again. METABOLIC FLEXIBILITY, PEOPLE. It is so easy, especially for our running breed, to want to push through and always get the work out in. I’ll share a little secret with you. Hey, guess what: It’s okay to cut your mileage in snowy conditions! You’ll be working much harder than you would be during normal runs so just take it easy and pay attention to your footsteps instead of pushing yourself to your limits or worse; injuring yourself. Switching training days because the weather didn’t allow for it is okay.
Don’t be afraid to throw your planned pace out the window and slow down if that’s what it takes to get your run in without upping your injury risk. If you have to walk through an icy stretch, by all means walk so you don’t hurt yourself.
Also be mindful that when you run in snowy conditions, you may experience extra aches and pains that you normally wouldn’t feel. This is pretty normal. Because our form is usually in same way off from stepping around ice or snow, we often work different muscles we normally wouldn’t. Taking extra care of your body after an icy run is crucial. Invest in a foam roller, treat yourself to a massage and make sure those muscles are getting the attention they deserve.
5. Local Indoor Facilities and Alternatives I get it. Most of us appreciate doing most of our training outside. I am the same way! I will choose outside until I absolutely have no other choice but to get on the treadmill. But when desperate times call for desperate measures with weather in Ohio, suck it up and get on that treadmill.
Your muscles and health isn’t worth risking an injury or breaking your immune system down. You spend too much time and effort training so do yourself a favor and don’t risk it! Consider other alternatives like indoor running facilities, a gym membership so that you can hit the treadmills or even ho[e on the elliptical/stationary bike.
The Sports Dome off Portage in North Canton is often utilized during winter time. If you are looking to get some intervals or laps in, consider a membership. Pricing is usually reasonable. Suggestion: Switch directions every so often if you invest in a membership here. Your hips and body will thank you!
I would also consider checking out your nearest YMCA. Oftentimes the YMCA offers family packages and other great deals at the beginning of the year. These recreation centers also provide pool use, yoga classes and other cardio classes that could be beneficial for your training.
Lastly, if you are looking for a gym to fit your busy schedule and have flexible hours, I recommend Planet Fitness. Planet Fitness not only offers flexible hours but also is reasonably affordable; especially if you aren’t looking to utilize a gym that much.
Remember, if you can motivate yourself through these next few months, you can really make some huge breakthroughs. We are in this together, HOF Marathon community!
**Feel free to email Coach Tina at tina@hofmarathon.com if you have questions regarding tips for training.
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