How To Run In Cold Winter Weather: Winter Running Tips

Goodmorning my mate!! Be happy! it’s Monday and we have a new week full of opportunity ahead! 🙌

In today’s edition:

1. How To Run In Cold Winter Weather

2. The Best Foods To Eat After Your Run

3. Since 1974: Ed’s Story

4. Ops… I Did It Again!

^{Sponsored by 60northrun}

NOW ACCEPTING: Winter Warriors 🥶

Winter warriors don't let snow, cold, or adversity beat them on their way to their running goals. On the contrary, they thrive.

The 60 North Run is a running challenge that gets you outside and keeps you motivated throughout the cold and snowy month of January.

Challenge yourself, earn the stunning medal, and start the year with your first win!

Visit 60northrun.ca to learn more, and use code 'RUNNERS' at checkout for a $5 discount on your registration.

There is no better way to start the year than by achieving a goal and setting the tone for the whole year. Conquer the challenge and beat winter.

How To Run In Cold Winter Weather

A subscriber recently asked for advice on tackling cold winter conditions, prompting a closer look at considerations and adjustments necessary for safe and effective winter running.

So here’s my best tips to run in cold conditions:

Adjust Your Plan

Running on slippery terrain requires a shift in your training plan. Rapid movements on unstable surfaces increase the risk of injuries.

Consider slowing down your pace or opting for alternative surfaces and adjusting your expectations for the day ensures a safer and more enjoyable winter run.

Treadmill Workouts

When conditions are too treacherous, the treadmill becomes a valuable ally.

For speed workouts or intense sessions, the stability of a treadmill provides a secure environment.

While it may lack the scenic variety of an outdoor run, it offers a controlled space to maintain your training routine.

If you are looking for some good treadmills, I found these looks cool on Amazon:

• Best Overall Treadmill on Amazon: NordicTrack 1750

• Best Treadmill With iFIT: ProFrom Carbon T7

• Best Smart Treadmill: Echelon Stride

• Best Folding Treadmill: Horizon Fitness T101

• Best Treadmill Under $1,000: Schwinn 810 Treadmill

• Best Under-Desk Treadmill: UREVO 2-in-1

Run by Effort, Not Pace

Due to the unpredictable footing, prioritize effort over pace.

Slower speeds on slippery surfaces are expected, so focus on maintaining the planned effort level rather than adhering strictly to your usual pace.

This adjustment minimizes the risk of falls and injuries while ensuring a consistent training stimulus.

Traction Devices

Consider investing in traction devices like yak tracks, which provide extra grip on icy surfaces. However, be mindful that wearing such devices may alter your stride and affect your running form.

Begin with short, easy runs to get accustomed to the feel before attempting more intense workouts.

Cold Weather Precautions

Extreme cold requires additional precautions. When temperatures drop significantly, cover exposed skin to prevent frostbite.

Layer up with tights and pants, and choose wind-resistant clothing to shield yourself from biting winds.

A dynamic warm-up before heading out ensures your body is prepared for the chilly conditions, making the initial kilometers more comfortable

Here you can find the edition where I wrote about “Best Cold-Weather Gear for 2023”.

Conclusion

Winter running, though challenging, is entirely manageable with the right adjustments and precautions.

Whether adapting your pace, utilizing a treadmill, or incorporating traction devices, the key is to prioritize safety and enjoy the unique experience of running in a winter wonderland.

Remember, every winter run builds resilience and contributes to your overall fitness journey.

So, lace up those shoes, embrace the cold, and turn your winter runs into a rewarding and invigorating experience.

Stay safe and happy running!

Trivia Question: What is the most common injury for runners?

Find the answer at the end of this email.

The Best Foods To Eat After Your Run

Re-fuelling after your run or workout is key to kick-starting the recovery, repair and adaptation in your body.

When you think about what nutrition you need post-run it’s important to think not only about what session you have just completed, but any other workouts that day and the following day.

You need to set yourself up for success… 

Ideally you want to consume a combination of carbs and protein post-run, in a 3:1 ratio (carbs:protein) but as long as you’re including both in your post-workout meal or snack, you should be covered!

Carbohydrates restore glycogen in your muscles and liver whilst protein is key to building and repairing muscles & micro-tears you can get when running.

The list below focuses on easy-post run snacks and drinks, however if you finish your run before a natural meal time then you can eat a meal post run making sure to include protein, carbs and fats.

Milk

Milk is a great option post-run as it’s a brilliant blend of carbohydrates and protein. It’s easy to consume after a long run or enjoy as a milky coffee or hot chocolate. If you’re opting for a dairy free version, then opt for soya or oat milk - although you’ll need more than if you’re drinking cow’s milk due to protein/carb content.

Smoothie

Another good option if you struggle to eat after a long run or hard workout. You can add your favorite milk or dairy free alternative, nut butter, fruit, protein powder, veggies etc to fully refuel without it being too heavy on the stomach.

Protein Shake

For some this is a really easy post-run go to, especially if you’re on the go. I suggest opting for a protein shake without sugars/additives and if opting for a vegan protein powder, then making sure it is a complete protein; pea, rice and hemp are good options.

Fruit & Nut Butter

Nut butter is a fantastic source of protein and fat, and when paired with your fave fruit. Bananas are perfect due to their potassium content whilst berries are a great low-sugar fruit. Peanut Butter is a good source of Vitamin B whilst Almond Butter is packed with Vitamin E which supports immune health.

Yogurt

Greek yogurt contains more protein than regular dairy varieties and is a good combination of protein and carbohydrates. If you’re choosing a dairy free option, soya is higher protein than others. Try to choose a yogurt with less than 5g added sugar, and around 10g protein.

Homemade energy balls/bar

Fast, quick and convenient - make your own energy ball or bar including your favorite dried fruits, nuts, oats, protein powder and flavorings. If you’re buying a shop bought version, you want to avoid too much added sugar. Ideally you want to include a combo of quick and slow-release carbs e.g. dried fruit and oats to you get an instant boost without a subsequent sugar crash.

Bowl of Cereal

This works as a post run snack/meal for both morning and evening runs - with the milk (dairy or dairy free) providing the protein and your cereal of choice giving the carbo boost. For overall health, you want to opt for a cereal without too much added sugar – look for less than 10g per serving.

Eggs on Toast

One egg provides 6-7g protein and combined with wholegrain toast, English Muffin, or bagel makes a simple, versatile meal or snack. Add some veggies to your eggs to boost your carb intake while increasing the fibre and nutrient content. Avocado is an easy addition and ups the protein and carb total.

What is your favorite food to eat after running? Let me know by replying to this email 😄

Since 1974: Ed’s Story

The following story is shared by a member of our community. If you want to share your story, send it via email to: [email protected]

Just hit my 65th birthday, running, in some capacity or another, since 1974.

It has taken me through good times and bad, and made the dark times easier to cope with.

I’ve developed life-long friends through it, but I’m also totally content running in a solitary state, in training and in racing.

Have some decent times to remember (1:17 half, 2:43 full marathon), but haven’t given it up even though my brittle tendons and ligaments, “protecting” achy joints, have slowed me down a good two minutes per mile since then.

Running has led me into a career path as Personal Trainer, Fitness club manager and owner, and happily back to semi-retirement as a trainer and fitness writer. Among other positives, I met my wife along the way, and saw running give similar benefits to our kids, as well.

I’ve always noticed how, often, people “tell who they are” through their dress: bikers, surfers, college professors, hipsters, hippies or cops.

I don’t consciously do that myself, but almost every day, wear some t-shirt that’s an identifying marker, saying “I’m a runner.”

Ed Halper

Ops… I Did It Again!

Last week's training block was ~100km:

1. Monday: 50min Easy + Gym

2. Tuesday: Gym + 3 x (5min Z3 + 5min Z2)

3. Wednesday: 1h Easy uphill

4. Thursday: Gym + 70min Easy

5. Friday: Gym + 40min Tapis Roulant

6. Saturday: Progressive 18km + 30min Easy in the afternoon

7. Sunday: 70min Easy

I did it again! Even if this time a 100km week wasn't on my plan but this week I felt good and decided to increase my mileage a little!

This week too I will try to keep the mileage a little higher than usual. As for competitions, I will probably take part in a couple of races of up to 10km before the end of the year and let’s see what happens!

What are your plans for running during December?

PS. I remind you that if you want more details of my workouts you can follow me on Strava by clicking here.

PPS. It's only my second week ever of running over 100km (in a week) - in this edition of TheRunningWeek I talked about what I've learned from running 100km in a week!

Just for Laughs 😂

Trivia Answer: Runner’s knee (patellofemoral pain syndrome). Here’s extra 10 Common Running Injuries

Latest Editions

• How Should Your Running Shoe Fit? (Link)

• Best Black Friday Running Deals for 2023 💥 (Link)

• The Runner's Guide: Best Cold-Weather Gear for 2023 (Link)

• The “Heel Peek” Method For Better Running (Link)

• How Running Over 40 Could Save Your Life (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.