A few years ago, I received a gift of snowshoes, which I love. This is going to be the year I actually get out and use them regularly. The best thing about snowshoes is that they require no trails. You can wander anywhere that there is a decent amount of snow to traverse.
I'm also getting excited thinking about hitting the ski slopes for the first time in... nearly ten years. (My chin dropped as I figured that timeframe in my head.) In junior and senior high school, I participated in a downhill ski club, going to a nearby ski hill every week for a large portion of each winter. One of those years I was even lucky enough to venture to Vail, CO for a week with a friend and his family. It was absolutely amazing and the sensation of those mountains has still not left me even fifteen years later. Being knee-deep in powder on an early run, amidst a grove of massive pine trees, has to be one of the most beautiful memories that I've known.
This year, I'll be incorporating running into my winter days. I adore my new gym membership and what it has to offer. I appreciate that on those days when I really don't feel like suiting up in layers and facing a bitter wind, that I can just throw on a single layer and hit the treadmill. However, if you know me at all, you know that I would have a very hard time bringing this entirely indoors for months on end. I'd miss my beloved lake runs terribly, the sunshine on my face, and the endless fresh air.
Running in the spring, summer and fall were fairly easy to gradually adjust to. It was pretty easy to plan for whatever weather each day threw at me by either wearing a short-sleeved shirt or a tank top, yoga pants or capris, regular socks or ankle socks, etc. A Minnesota winter, on the other hand, is going to hit with temperatures ranging from 40 degrees (F) above zero to 40 degrees below. The winds will howl and sting my face. The snow will fall and be gorgeous for a day or two, but turn into hazardous slush and ice fairly quickly. I realized I needed a cold weather running primer.
(image via Ransacker)
I'm a member of the REI coop, and tend to follow their class schedule fairly closely. Luckily, they offered a Cold Weather Running class this past week at the Roseville location, led by REI employee Chris Bennett-Gagner. I attended with my friend and fellow runner, Meredith. I'm not going to share every tidbit of the class, as much of it entailed just passing around gear that REI offers to show us our options, but here are some notes:
- Protect yourself against the elements. Consider that you will face potential hypothermia, frostbite, wind-chills, and dry air. Wear layers; two to three depending on the weather conditions and your personal comfort levels (test out different options on different days to see what works for you). You will need in your wardrobe: a lightweight and wicking base layer, a heavyweight insulating layer, and a wind/water resistant outer layer. Wool regulates temperatures well and has odor-preventing lanolin. Synthetics wick well. Avoid cotton.
- Head protection options include: a face mask, a Buff, hat, ear covers (Ear Bags, 180s or ear muffs), a fleece headband, and neck gaiters. Protect your eyes; the sun will glare off the snow. Consider polarized lenses. Use anti-fog fluid on glasses and sunglasses.
- Hand protection: mittens are warmer than gloves. Consider lobster gloves for a combination of warmth and dexterity. Wrist warmers will also help keep your hands warm. One tends to not notice their fingers going numb, or ignore it when they are running, so it's important to have warm handwear.
- Winter and trail specific running shoes are best. Some now come with Gore-Tex liners for warmth. Look for rubbery and nubby traction. Look for EVA soles as they are less affected by cold temperatures than polyurethane. Use duct tape on an older pair of running shoes for budget friendly water resistance. Consider traction devices such as Yaktrax Pro.
- Stay hydrated. You will likely sweat less than in the summer, but you are breathing dryer air. Keep your water bottle close to your body to prevent freezing and/or warm it up before heading outside. Adding a drink mix powder to your water will help lower the freezing point.
- On really cold days, warm up indoors first, using stairs, a treadmill, or by doing housework. You should start slowly outside - walk for a while first.
- If your path is icy, run on packed snow along the trail for better traction. Take shorter, quicker steps on questionable terrain. Work on improving your balance with exercises such as standing on one foot and then the other while washing dishes or jumping around pieces of tape on the floor (similar to hopscotch).
- Consider mid-day runs versus morning/night as the temperatures tend to be higher.
- Safety is important! With less daylight hours, it will be more difficult for drivers to see you. Wear bright colors, reflective vests/armbands, headlamps, and/or blinky lights.
