It’s still October, so I know I’m jumping ahead a bit but I want you to be prepared. Like many, you may have taken up running as a way to stay active and get outside since COVID started. Gym closures, restrictions in group fitness classes, and a sometimes lack of income have made it a great anytime, anyplace kind of sport. That is if you weren’t a fan of it already. So hopefully over the last few months you’ve been consistent and built a bit of a foundation for the skill of running. That’s right, running is a skill. You can’t just assume that because you can walk, or are someone who is strong lifting weights, that you should be able to run well automatically. I’m sure that like many of my patients you’ve hit a few road bumps along the way. Whether regarding motivation, confusing (and annoying) accessory work, progressive loading, injuries, or any other challenges, it takes some dedication. But as I said, hopefully you have had those sorted out as you go, and now you’re ready to take on the winter! We still need exercise and fresh air in the cold months, so please don’t hibernate completely. If this is something you’re interested in, there are some things to think about as winter running is a bit different, and has its own benefits and aspects to learn.
What Are The Benefits?
For runners, the winter is a great time to build your base, fix nagging injuries and improve for the spring season. This means changing some of those bad habits that may have allowed you to stay active in the summer but really aren’t beneficial for your running or body if you plan to keep it up. Typically in winter, you are doing less volume than during the nicer months, so why not spend that extra time enhancing your technique? There are run coaches who can help improve your gait pattern for efficiency, decreased risk of injury, and to help achieve your personal goals. If you’ve developed any discomforts, concerns, injuries, or just have questions about ways to prevent problems arising in the future, make an appointment with a physical therapist to get properly assessed and have these addressed.
Winter may even be a time to test out more minimalist shoes — you can actually get crampons with these. I’m not saying you need to run barefoot in the snow, so let me explain. First know that both heel and mid-foot strikers (landing on the heel of your foot or closer to the middle of it in your stride) can get injured. In running, heel strikers tend to require more of a cushioned shoe because of the impact when landing, and they typically don’t do well with minimalist shoes. Having said that, if you’re a heel foot striker and it works for you, just keep wearing the cushioned shoes and go with it! It is my personal bias that mid-foot running in a less cushion, more minimalist shoe is more ideal for your overall foot and health, but there will be those that argue against it, as yes injuries are seen in both types of runners. However, if you want to try the minimal shoe type and currently wear shoes with a significant cushion, winter may be a good time to transition out. In the winter, we naturally take smaller steps during a run to avoid skidding and sliding. These smaller steps encourage an automatic mid-foot landing, making the transition easier to learn and then continue this pattern into the spring. With a mid-foot strike, your body absorbs the load and less cushion is necessary.
Further, the snow can be your training friend! Landing on an irregular surface of snow is an excellent stimulus for everything that touches proprioception (knowing where your body is in space) and stimulates stabilizer muscles. You may be going slower in the snow, but you’re working hard. Take these winter months to strengthen those stabilizers with a specific strength program. While accessory work and strength training should be included in run programs throughout the year, it is the winter where you can take the time to put your body in a good position for increased mileage in the spring. With a lower run volume and single leg focused exercises you can improve control and power, while easily detecting and correcting imbalances between left and right.
Additionally, while this is not my area of expertise you could spend some time researching and learning about nutrition. Learn how to fuel those long runs or short sprints as your program ramps up in the spring again to optimize your goals. Just saying.
Last, running through the dark, cold months will definitely keep your body in running shape overall, even if the volume is significantly reduced. Imagine having to start learning to run all over again, after you put in all that hard work this past summer. Running through the winter keeps you in running shape, it’s as simple as that. Plus, in winter you don’t have to worry about heatstroke!!
Remember though, when you are outside in the winter there are a few special considerations that need to be made.
Special Considerations For Winter Running
There’s a few things you need to think about before bracing the beautiful cold. Use layers in your run! Weather conditions can change (wind, snow, slush, ice, darkness) and you should be prepared. To help maintain your body temperature while you run, I often suggest wearing three different layers, for different purposes. A thermal compression base layer that is thin and fits snug; a warm insulating middle layer; and if necessary an outer windbreaker layer. Insulate your head/feet! Through minimizing heat loss from the extremities of your body, you can have a more energy efficient run. Wear thermal sports socks to keep your feet warm without the added bulkiness, and a toque with gloves when it gets really cold. I also suggest having some form of reflector on your body — unfortunately those morning/evening runs are now often dark and wet and this will help keep you visible and safe.
Remember to check the temperature outside and always do a warm-up before you actually start. Muscle temperature is highly correlated with muscle performance. In the summer, your muscles are likely already warm. Not to say that a warm-up isn’t important in the summer, but you definitely can’t get away with skipping it for the winter months. I advise using a dynamic warm-up (think walking lunges, leg swings, glute bridges), then in order to raise your body temperature, warm up indoors by doing stairs, using a stationary bike or performing any aerobic exercise (even if it’s on the spot jogging or lunges in your condo) for 5–10 minutes before starting your run. If you are unable to do this, begin your run with 10 minutes of jogging at slower than your normal pace.
Biomechanically, your hamstrings will be used more during winter months for control, and you will likely be more upright in your posture in order to maintain stability. Think less forward propulsive movements overall. In addition to the above mentioned warm-up, make sure you schedule time in your program for recovery. This may include foam rolling (not my personal favourite but it has its place), dynamic stretching and mobility training. It may also include a nice epsom salt bath and mug of hot chocolate, but only that is not enough!
Whether you’re running 100km a week this winter or none at all but still hope to run in the spring, remember to be flexible, allow your body to rest, and focus on a strength training routine that will prepare your legs for the warmer weather again. Reset and outline your goals, and create a plan to achieve them. I promise, if you prepare and set your body up for success, winter running can be fun.
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