As we go through the coldest stretch of weather that we’ve had in a couple of years, I have some ideas on ways to get through it without losing too much fitness and staying healthy.
1-Dress properly. Know the weather and how your body responds to it. Layer up and cover the extremities. Don’t overdress. That can lead to a lot of problems.
2-Ease into your run. Make sure you warm up well before doing anything too hard. Don’t just hop out of the car and start the hill workout. A short warm up in the cold is only going to lead to problems.
3-Slow down. In icy, snowy conditions, it’s OK to run a little slower. Look at the winter as base building time. For most of us, there are not a lot of important races in the winter.
4-Target a race. We all get a little lazy when we don’t have anything to shoot for. Pick a winter race or two to keep your head in the game.
5-I hate to say it, but go inside occasionally. I wouldn’t make a habit out of running on the treadmill or running in the halls but it can be a good diversion. It’s nice to really sweat and to run in shorts.
6-Just get out the door. For me, getting out the door in the morning is the hard part. Once I get through the first 5:00, everything starts to heat up and I’m fine. Some mornings, it’s tough.
7-Find a group or a partner. If you’re running solo, it’s easier to bag it. If you’re meeting someone or a group, it’s easier to get going.
8-With all this being said, in my 35 years in West Chester, I can’t remember it being too dangerously cold to get out and run. A little black ice can stop you, but with the cold it’s all a matter of preparation.
We’re going to try to add a simple survey to the blog each week. In most cases, it’s going to be a one question survey that should take less than :30. We’re interested in your thoughts on things. This week’s survey is on your favorite race distance: https://www.surveymonkey.com/r/RZSBDHN Thanks in advance for answering it.
Hill workouts start this week. We’ll meet at Biddle and High Street for the next 8-10 weeks. The hill workout will start at 5:50AM. So, plan on meeting at 5:45-5:47 so I can explain the workout and we’ll get going. Tell your friends, everyone is welcome regardless of ability.
Here is the hill workout terminology:
Regular-From High to just over the crest of the hill at Matlack Street(just over 2 blocks)
Short-High to Walnut Street
Long-High to Matlack to Lafayette to Walnut.
Here is this Tuesday’s workout: 4 x Regular, 4 x short with a jog(not a race) recovery to the bottom. Focus on good form.
Let’s try to get a little length on our long run this week. Add 2 miles to your previous longest run in the last month.
See you on Tuesday.