12 Tips to Winter Running (first in a series)

Winter is coming, but don’t hang up your running shoes just yet. We’ve asked NCAA Cross-Country and Track star, Nicole Bush, to give us her winter running tips. After all, Nicole is a Michigan native so she’s used to running in the cold stuff.

BE SAFE: In addition to wearing reflective clothing it’s a must that you remember that most people on the road don’t expect you to be there. So, you need to take responsibility for yourself by paying attention to what’s going on around you. Keep an ear out and keep an eye out. This may mean leaving the MP3player at home.

FIND A FRIEND: During the long cold months, when it is hard to stay motivated, I always find it easier to do my workout if I am doing it with a training partner. On cold and windy nights, I find the hardest part is actually getting out the door! And if I am scheduled to meet someone for the workout, I know I won’t procrastinate or even bag the workout.

GO INDOORS: Many parts of the country have excellent indoor tracks like the New Balance Track & Field Center in New York City. Check to see if any local running clubs in your area do workouts on indoor tracks that they may be able to get you access to. Doing workouts on an indoor track can be fun and break up the monotony of running distance on the roads.



TRY THE TREADMILL: Some people hate the treadmill and some people love it way too much. I’m a fan of moderation; I like to do a few of my shorter runs on the treadmill when the weather gets rough. It’s a good way to supplement the grind of winter. Not only does it get you into a pair of shorts but it also gives you a chance to open up your stride and gives you the freedom to move.

CROSS TRAIN: If conditions are really bad, and my legs are tired from training, I find it is good to cross train instead of running. A stationary bike or elliptical workout is good, but I really enjoy going to the pool to do a swim or pool run workout. 



DON’T BE A HERO: Don’t be afraid to take a day off. As my coach says, sometimes a day off is the most important part of your training.



CHOOSE LIGHT: In the summer we all avoid running at certain times of the day to avoid the heat. The same idea can go for winter running as well. If you’re running in the dark of the early morning, it’s bound to be one of the coldest times of the day. The closer you can get to “high noon” the warmer the temps will be. Not to mention, the winds will likely be less chilling. Sometimes a lunch break out on roads is the best way to make those winter work days fly by!

CHOOSE THE ROAD LESS TRAVELED (by cars): Bad footing isn’t just a problem for runners in the winter. Try to minimize the traffic you have to contend with in order to reduce the risk of you slipping into them, or vice versa. If you find a street that’s extremely desolate, you can even run closer to the middle of the road where the footing is often better. Also, in some locations the ability to run on sidewalks and road shoulders is significantly reduced in the winter so going somewhere you can have more room is never a bad idea.



ENJOY THE SERENITY: There’s nothing quite as peaceful as being the first one out on the road after (or during) a snow storm. Your feet make no sound, and its likely you won’t run into much other life. Let this be a time of reflection for you.



TAKE SMALL STEPS: Trying to maintain good form is important all year round, but even more so when the road is snow or ice covered. Keeping your body weight directly above your feet and working on short quick steps should reduce your risk for slipping. Don’t be afraid to slow down from your normal running pace, either.



AVOID PUDDLES: Generally a good rule of thumb, but even more important when the temperature dips below freezing. Keeping your feet as dry as possible will help keep your extremeties warm and make your run more comfortable.

DRESS TO FEEL FAST: Avoid baggy sweat pants and shirts. Not only do they weigh you down but they also bounce and move as you move, making you feel bogged down. And it’s already cold out, so why make things harder on yourself? Instead, consider wearing tighter fitting clothes. A pair of spandex tights, a fitted long sleeve, and a windbreaker can make you feel sleeker and faster. Kind of like a candy apple red sports car. It looks good and feels fast.

PREP FOR THE WIND: It might be strange but it’s a good idea to apply petroleum jelly to the parts of your face and hands that take the brunt of the wind on your runs. Lips and noses are the most susceptible to the arctic breeze, as well as knuckles, even when you’re wearing glove. It may be weird and goopy but it acts as an excellent insulator and windbreaker when the cold is especially nasty.