The returning runner

Act 15 – Snow days!! The best time for running…

The trails around Reno are carpeted with gold and have been dusted with winter’s first kiss. The foothills have a thin blanket of snow and many runners are shrugging their shoulders with the lament that it’s time to hit the elliptical or treadmill. They are soooo wrong! Winter is a wonderful time to run. Consider:

·       No need to haul a camelback around with 2-3 quarts of fluid to stave off heat exhaustion.

·       No more post-run cramps after hitting it hard in 95+ degree weather.

·       A 2-3” blanket of snow is just he most wonderful, smooth, cushion surface.

·       2-3” of snow actually gives you much better traction than mud in most cases.

·       Mid-calf and deeper snow is an awesome knee-lift workout. After more than a ¼ mile or so you might be fighting tossing cookies (that’s when you know it’s a really good workout ;O).

·       Snowy weather is really much more comfortable than getting soaked in the rain.

·       Your friends and family will be so impressed when you come in caked from head to toe with snow looking like a Yeti. It’s one of those things – the snow actually provides insulation and isn’t so bad but looks impressive.

·       You get to wear, new, cool-looking, gear 😉

Most runners seriously overdress for cool weather. What may feel good at mile 1, may leave you soaked in sweat at mile 5. You will need to find what works for you but my general guide (varies somewhat with intensity of the workout):

Cool-weather attire

<50°      - Add thin gloves

< 40°     - Add long sleeve running shirt (some special cold weather shirts have extra long sleeves and hole for the thumb to go through – serving as semi-glove)

              -A neck gaiter (also known as a buff) can be a great addition without being bulky. If you hit a colder than expected spot pull the neck gaiter up over your nose and ears.

<32°      - Add long pants, warm cap, and warmer gloves

<20°      -Layer up! If you get too warm and you are on an out and back route, I frequently drape or tie a layer that has become too much over an obvious branch and it always seems to be there on the way back.

 

I’ve comfortably run at temps down to around 0°F but you do have to keep moving. That brings up some basic safety aspects of cold weather running:

 

Safety Considerations

-          Don’t forget the sunscreen! Cold weather will fool you. An expanse of snow even on a cloudy can badly “fry” you.

-          Don’t ignore hydration. You will likely need less than a summer day but you still need to keep up the fluids.

-          Consider whether your planned trail has regular foot traffic – if you go down with any malady, will someone likely come by after a short period of time? While you may be fine while moving, once you stop, can get cold pretty fast.

o   Consider having a check in time with someone who knows where you are and the area.

o   Consider arranging to run with a buddy.

-          Foot gear / footing issues:

o   Only use dry shoes and socks. If necessary, have an alternative pair of shoes so you can switch back and forth to allow one pair to dry over a heater vent.

o   Consider whether ice is a possibility. Snow is fine but ice is a different story. Most of the time I do fine in my Hoka Speedgoats, but if I know that I may encounter ice, I wear icebugs ( https://icebug.com/category/running-shoes ).

o   Consider whether you are running on a snowy path that is paved with concrete. While 2-3” of snow is probably ok, if you hit a thin spot, it can be really slick over smooth surface like concrete. Consider intentionally running off to the side where there is either dirt or grass under the snow.

 

Photo: Sometimes running buddies in northern Nevada – wild Mustangs! They even run along with me on occasion!

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