Tips for running in cold weather

March 17, 2017

Not many people enjoy running in cold weather when it’s under the freezing mark and the wind is blowing. I remember running on a Sunday morning in the winter of 1988, which was the Delaware State University long run from Smyrna to Dover, and following a plow that my coach, the late Joe Burden, had arranged with his City of Dover connections. My teammates and I ran down the shoulder on Route 13 layered with red Hornets gear and white athletic socks over our double gloves and stocking hats, wondering why we were doing what we were doing. Some runners just do things that seem like the right thing to do at the time, but a bit silly years later. Like my buddy Chico Barranco who did laps around his Milton basement water heater during a blizzard in the early ’90s.

Here are 10 Runner’s World tips to make winter running less miserable:

1. Get motivated 2. Arm your feet 3. Get dressed 4. Be seen 5. Warm up pre-run 6. Deal with wind 7. Forget speed 8. Change quickly post-run 9. Deal with rain 10. Go someplace warm.

Mother Nature vs. track & field

This preseason has to be one of the coldest I can remember, as my Beacon Middle School track teams are out braving the weather as we prepare to open the season next Thursday, March 23, at home against Georgetown, Millsboro and Mariner in a huge quad meet competition. Mariner has one of the largest teams ever, and they are getting it done. George Pepper and Matt Lindell are getting the high school team ready to head to Sussex Central for their opener next Thursday as well.

The high school meet at Central will begin at 3:30 p.m., while the middle school carnival at Cape will begin at 4 p.m.

The Beacon high jump pits, three of them hooked together, were picked up in the storm and thrown about 400 feet to the other side of the track during the storm. It would take 12 to 15 boys to lift those three mats together, and Mother Nature lifted them with her finger.

Beacon and Mariner are looking for adult volunteers with some track and field knowledge who can help produce the meet at Cape next Thursday from 4 to 6 p.m. If interested, contact me at I thank you in advance.

Irish Eyes 6-Pack Series

The opening event of the third annual Irish Eyes Series will kick off Sunday, April 9, in Lewes with the eighth Seashore Classic Half Marathon & 5K, beginning at 8 a.m. Participants must finish all six events to be eligible for series awards, which will be presented at the Last Blast 5K in September. Here is a look at the six events in the series.

Sunday, April 9 - Eighth annual Seashore Classic Half Marathon and 5K, Lewes, 8 a.m. 

Saturday, May 13 - Ninth annual Mothers Day Remembrance 5K, Lewes, 9 a.m.

Saturday, June 3 - Inaugural Doug Strong 5K, Lewes, 7:30 a.m.

Saturday, June 10 - 14th annual DFRC Blue-Gold 5K & 1-Mile Walk, Lewes, 8 a.m.

Saturday, June 17 - Seventh annual Irish Eyes 5K Dash, Milton, 8 a.m.

Sunday, June 18 - 27th Fathers Day 5K, Rehoboth, 7:30 a.m.

Shamrock Shuffle 15K/5K

This Sunday morning at the Junction & Breakwater Trail of Cape Henlopen State Park will be the running of the 11th annual Shamrock Shuffle 15K and 5K, beginning at 9 a.m. The race will take off from behind the Tanger Outlets Oceanside and parking will be on the south side of the parking lot, as construction has engulfed the north side of the lot.

The course takes the runners north on the trail toward Lewes with the 5K turning around just after the bridge over the canal, while the 15K continues north over Wolfe Neck Road and through the Hawkseye and Breakwater developments and onto the Cape Henlopen State Park trail extension on Gills Neck Road. The 15K turnaround will be once the runners reach Kings Highway along the trail.

Race-day registration, along with preregistration pickup, will begin at 8 a.m. at the start location. Awards will be presented to the overall and masters winners in each race, as well as the top three finishers beginning with 9 & under for the 5K and 19 & under for the 15K. The 15K would be a great long run for those training for the Seashore Classic in April.

For more information, go to

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