Winter Running

I was hoping to follow up the last entry with some of my goals for 2009, but that will have to wait until I have a little more time. I hope that you are working on your goals!

In the meantime, I'll just share a few random bits of information about winter running. First, be careful on the roads. When conditions are on the slick side, give the cars a wide berth. Note that when there are a couple of "dry" spots where most people drive, people tend to drive a little faster than they should, and when the tires leave those dry lanes (for example, to go around a runner), a spin can start. Run facing traffic! It's not like you could actually get out of the way if a car came at you, but it does give you a chance to see if you've been seen.

Dress wisely! In the winter, runners tend to wear too much, but I've seen plenty of high school kids severely under-dressed. Use layers that can be peeled off or added back on, as necessary. A "technical" layer underneath a wind-resistant layer often works well. A hat and decent gloves are key. The hat does actually keep extra heat in your body, and the hands are the first things to become painful when running in the cold (well, unless the wind is severe, then the face or other parts may chill first).

Speaking of wind, make your route selections such that you run into the wind early in your run and with the wind later in the run. There is nothing worse in the winter than doing an out-and-back where you go with the wind, getting all hot and sweaty, and then turning around and having the wind turn the sweat into ice (well, not literally, but it seems that way) - try doing a negative split in those conditions!

I usually do not promote doing short loops (for example, coming back past your house after 2-3 miles, with the intention of doing another loop or two), I prefer forcing the commitment by running as far away as possible, so you don't wuss out. However, in the winter, such a route may not be a bad idea, since you could add or remove clothes as necessary, between loops.

Don't lose those long runs during the winter. Spring will be here soon enough, and you'll want your base endurance to remain high, heading into the outdoor season.