In all of my years of running, I get asked the question how to brave the cold, wintry elements that Mother Nature has to offer.  We are at that time of the year that we like to stay in the house to stay warm, stay under the covers to get the extra shut eye, or just want to recharge a little longer. Be it cycling or running, there are many things to consider when training in the winter time to achieve your peak performance before tackling the Winter Blues.

We are not at the same level of fitness as we were in the fall or summer months. We like to take advantage of the rest from all the stress we put on ourselves between exercising, school, and work. To get back in the swing of things, start slow. Try running or cycling for 20 minutes to see how your body adapts, be it outdoors or in a gym. Take every other day off to give yourself rest to adjust back into the flow of your routine. The key is being conservative.  Remember if you are going to a gym, try to avoid going at peak times(5-8pm) during the week. Machines can be taken. It is very crowded. In place of that, do another routine such as lifting or stretching. Take a group class. Try the elliptical, as this is good to get your conditioning going and will help avoid early season injuries and delivers less impact to the joints as you are making that transition to the winter climate. Be sure to constantly stretch when you make that transition to the outdoors. Often times, our bodies lose elasticity when the temperature dips below 30-40 degrees. When this happens, we stiffen up. Keep in mind, working out in the gym is a good alternative to facing the cold weather and maintaining your fitness condition during the wintry months before you tackle the outdoors.

Always wear light colored clothes. The days are shorter. Like most people, you probably hesitate to get up in the morning for that early morning workout when it is dark and are trying to get out of the door to start your day. Light colored clothing such as a top or jacket is easily visible for other cyclists and runners to see when passing each other by. You will be happy to light up like a Xmas Tree in January and February. As will others around you.  Wear something that is moisture wicking, quick drying, and that can absorb. Invest in apparel made of technical fabrics(Lycra, polyester, and nylon). These fabrics will trap enough heat and release the excess moisture away from your skin. If wearing cotton, make sure to dress in layers as it will keep you warm and you will not have as much sweat sticking to you do not freeze. This also will prevent a drop in body temperature.  Wearing good shoes with good traction also will help. Shoes are designed for good ventilation in winter. Also, wearing a good pair of socks will keep the chill out. One sock that people like to wear is Smart Wool Socks. Lastly, wear a good hat. Over 80 percent of bodyheat is lost when our heads are not covered due to the external forces of the weather.  In time, you will learn what works for you since each person has a different preference.  When you are finished running or cycling, change right away, as your core temperature drops. If you drive someplace, bring a change of extra running clothes and drink plenty of fluids such as water or you can bring a thermos of hot chocolate.

Know where to run. Look for areas where the snow has been packed down. This provides better traction. Stable footing is the key to prevent accidents from coming about. Look for places on streets and roads that are well lit.  Run on the street or sidewalk provided there are no icy patches where it is real slippery. This also goes for cycling. You may have to re-adjust your pace to be on the safe side. Pick places like bike trails and forest preserves that are well maintained throughout the course of the year and often plowed. Another thing to look out for in surfaces is to avoid grass and concrete surfaces. They have a tendency to freeze and grow hard in the winter. This can be bad if you have a bad knee or shin splints. If this is the case, then the treadmill, indoor track, or any other type of cross training are good alternatives.

One way or another, the weather is a factor in everyone’s lives. The only difference is we are not in the Bahamas.  We have to learn to adjust. On some days, the wind becomes a factor. Start your run or bike with the wind at your back, so you are not blasted by the breeze. You learn to alternate directions with certain turns. Another way to deal with the wind is by running in groups or hooking up with others as this creates a little resistance and a safe haven.  Then run or bike opposite direction to finish workout. This will increase your strength and you build your momentum more. Also, Get used to doing lots of jumping and skipping. More than likely, you will encounter puddles of water or huge ice holes. That is Mother Nature for you. Aim for the dry spots.  You learn to gut it out in your daily activity.

Whether it 40 degrees or 40 below, we all acclimate at different levels and have to be flexible. It is how we adapt to the conditions how we come out on top. Whatever you are training for, use the winter months as a build-up to your future training plans before the warmth hits. This is the time recuperate from hard training. No need for huge bursts of speeds at this stage of the winter. Do not worry about pace. Use this as a time to get to know other runners and cyclists. This is a time of reflection. Be the best 1 stride at a time.