Winter training, staying warm and the Valentine’s 5K
Delaware is known as a mild state when it comes to winter weather, and for the most part, runners and walkers are able to keep their workout regime consistent throughout the winter. Last month, we hit 70 degrees and runners were loving it in their shorts, T-shirts and even sports bras for some. Delaware’s Vicki Huber-Rudowski of The News Journal once wrote a beneficial piece on pros and cons of treadmill running, and this week I will look at two other sources of indoor workouts.
Treadmill running: Without a doubt, the treadmill is the most popular piece of equipment for indoor workouts, and many prefer it to outdoor workouts for reasons of safety, convenience and the ability to control and calibrate different workouts. Secondly, the treadmill has more give than concrete or asphalt, and as a result you will feel less pounding on the legs. Lastly, with music, an iPod or a TV close by your treadmill, you will find that the workouts go by much quicker than staring at a wall or mirror. Expect to spend over $2,000 for a decent treadmill.
Pool workouts: One of the absolute best forms of indoor exercise is pool running. My favorite workouts in college were in the pool and any runner who has experienced any type of injury has probably found themselves working out in the pool. Running in deep water while wearing a vest or belt makes water running a non-impact activity, and it has become a saving grace for runners with lower-leg problems. Working on your form is a great item to focus on when water running, but don’t expect your heart rate to get as high as it would during a workout or the same intensity and aerobic benefit on land.
In April 1989, I spent the whole month of two-a-day workouts in the pool with a slight hamstring pull and opposite leg calf pull. My coach had me do the same workouts in the pool as my distance group did out on the track, but mine with a heart rate monitor, light ankle weights, and longer intervals. The only outdoor running I did was a half-mile jog to and from the pool every day. Three days after my final pool workout, my team left for Florida to compete in the conference track & field championships where I ran my personal record 5,000 meters on the track in 15:50 for third place. I truly believe the pool was the key to me being in condition to compete at the conference meet.
Elliptical trainer: The last indoor workout I will talk about, and one of the most popular in the last three years, is the elliptical trainer. The selling point is that you get a workout that is both non-impact, and therefore easy on the joints, and weight-bearing, which can help keep bones strong. The elliptical trainer is a great running alternative if you have a heel or foot injury, such as plantar fasciitis, something I can relate to quite well.
If running outside is your ticket regardless of the weather, remember to wear proper clothing, stay away from ice, and run defensively while giving yourself extra time on the roads.
Dressing for winter weather
Many runners have their own pros and cons regarding dressing for an outside winter run. Here is my take on the whole layering mind-set. There are three important layers when it comes to cold-weather running. The first is a base layer of snug, wicking material, such as polypropylene, polyester, thermal or wool. I am sure almost all runners own a dry-fit piece of clothing. Then a mid-layer or insulating layer of looser material that carries moisture from the base layer, such as down, polyester or fleece. Lastly, an outer layer, windproof and water resistant, to block wind and allow moisture to escape, such as Gore-Tex or nylon material for warmer days. Gore-Tex suits are high-dollar items, but well worth it on a cold winter morning.
A good rule of thumb I always use is to underdress rather than overdress when heading out the door. Your body will warm up in the first mile, and many times you will find yourself peeling clothes off toward the end of the run.
When walking or running in cold weather, you need to dress in layers that will wick away moisture, insulate from the cold and keep out the wind and rain. From head to toe and inside to outside, here is what to wear.
For temperatures below 30 degrees, especially with wind, I like to wear a pair of tights under my layered pants. You can buy silk or polypropylene long john bottoms for this purpose. But a pair of winter-weight pantyhose or tights will also serve the purpose of adding another layer. Tights or pantyhose can also help prevent chafing and chapped skin on the thighs and calves. Many young runners I coach now wear tights to practice and to warm up for meets as they provide that layer.
As it happens, many marathons and half marathons give finishers the perfect shirt to wear for winter walking - a technical wicking fabric long-sleeved shirt is perfect for this purpose.
Covering your head will help keep the whole body warm. My favorite winter training hat was actually a balaclava. A balaclava is a hood that goes over your head and neck, leaving only your face exposed. Often you can pull it up over your mouth or nose as well when needed. Runners also could try a neck gaiter, which is a sleeve that goes around your neck to keep it warm. You may prefer a traditional scarf to use for this purpose. You could wear an earband instead of a full hat if it is a bit warmer than 30 degrees.
Hands are the last piece and may be the most important in keeping warm. Keeping your hands warm is essential for cold-weather running comfort. Mittens are much better than gloves, as your fingers all help warm each other. For more severe cold, I wore windproof fleece mittens.
For days that are just a bit chilly, I buy those cheap stretchy knit gloves and wear them till my hands warm up, which generally takes only a few minutes when on a run. Many times the dollar store or Wal-mart have a pack of these light gloves that you can have handy for your run.
Having the correct gear will get you though your winter training if you are an outdoor runner or even a walker. Fighting the cold without the correct clothing can sure be a turnoff to training in the winter and putting in those ever-important base miles. Good luck and stay warm. I’m off to Tampa for the weekend where it was only 73 degrees today!
Valentine's Day 5K
This Sunday morning, Feb. 14 will be the Valentine's Day 5K Run from the fishing pier of Cape Henlopen State Park beginning at 10 a.m. The course will head to the Fort Miles overlook at 1.55 miles and return the same way to the fishing pier for the finish. Registration will begin at 9 a.m. and runners can register at the pavilion for $25, which includes a tech T-shirt. Custom awards will be given to the overall, masters and top three finishers in 10-year age groups from 9 & under to 70 & over. Dress warmly, as temperatures may be into the teens at race start. Registration at www.seashorestriders.com will close at 6 p.m., Friday, Feb. 12, and will reopen on race day. See you on the starting line. Over and out!
