Winter running can be daunting. Icy roads and frigid temperatures sometimes create hazardous conditions but luckily there are a few tricks that can help make outdoor running safe and enjoyable. Another option is to mix it up occasionally with some indoor training on a treadmill. Here are a few winter running tips from Katie Kellner, Craftsbury Green Racing Project Runner and Founder of Forward Focus Running.

Outside

Dress for the Weather

Top: Wear a warm, long-sleeve base layer with a windproof jacket on top. The base layer will hold in body heat while the jacket will help keep out the biting wind. 

Legs: Fleece-lined tights are the best! On really cold days, I wear long compression shorts and knee-high shocks under my tights. It is almost like wearing two pairs of tights, but it gives my knees flexibility. 

Hands: Mittens help preserve body heat more than gloves. If your hands are still feeling cold, I would recommend putting in disposable hand warmers. You can also buy toe warmers that lay flat and stick to the bottoms of your shoes. 

Feet: Wool socks are a must! Make sure you get ones that are high enough to cover your ankles, which are often exposed at the bottom of your pants/tights. 

Head: Buffs and baklavas make a huge difference and can be pulled over your mouth and nose. Hats/headbands will keep your ears toasty and sunglasses can help keep your eyes/face warm on really cold days. 

Get a Grip

Traction spikes make a huge difference when running on the snow. I was skeptical at first. I thought the spikes would feel heavy, clank on the ground where there wasn't snow, or simply fall off. I was having difficulty keeping up with my running friends who were wearing them, so I eventually gave in and it was a game-changer. Personally, my favorite brand is Due North. The cleats come in a few different sizes and the spikes are small so I am also able to run where there is no snow on the ground with limited irritation or stride disruption. They are great if you want to go out for a run and enjoy the snow without getting frustrated! 

The Outdoor Advantage

Running in poor weather prepares you for racing in challenging conditions (think Des Linden winning the 2018 Boston Marathon). There is a lot to gain from pushing through a workout in the windy rain, even if it means that the splits are slower than what they would have been on a clear day. When I lived in Michigan, my coaches had a us do an experiment where we ran a tempo on a snowy day in Michigan and then hopped on a plane and did the same tempo in ideal temps in Florida. After shedding layers and getting out of the wind, I was 30 seconds per mile faster in Florida. Yes, the paces were slower in the tough conditions, but I was still getting the necessary fitness in. For long road races, running in harsh conditions often translates to fast times in ideal conditions, but the opposite is not always true. Therefore, I like to look at the challenging weather days as opportunities to make me stronger, rather than getting frustrated. The exception to this rule is dangerous conditions. If you feel unsafe, you should stick to the treadmill. My best advice? Mix it up. For speed workouts where you want to prioritize fast turnover, hit the treadmill. For tempos, practice running in tough conditions and worry less about exact splits. 

Inside

Proper Treadmill Technique

Many runners are subconsciously nervous about falling off the back of the treadmill, therefore they run close to the front of the belt. While this may seem safer, it will cause the runner to shorten their stride. Such alterations in running form could lead to injury or make running on the treadmill unnecessarily difficult. Aim to let yourself run in the middle of the treadmill, which may feel like the back. In addition, when logging miles on the treadmill, you may want to consider setting the incline to 0.5% to account for the air resistance that you would encounter running outside.

Physiological Considerations with Treadmills

Even though treadmill running and road running are both forms of the same activity, there actually are some physiological differences! When the treadmill's belt moves below you, it pulls the foot that is in contact with the ground behind you. When striding, this puts more strain on the quads and takes some strain away from the hamstrings in comparison to an outdoor stride. Therefore, quad-dominant runners may find treadmill running easier than hamstring-dominant runners. (Side note: Treadmill running may help one recover from a hamstring injury because it takes some of the stress off that muscle.) Does this physiological difference affect training? It isn’t obvious, but keep in mind that races are run outdoors. If you are solely running on the treadmill, you may want to consider getting outside sometimes.

The GPS Discrepancy 

GPS watches, even on their indoor mode, aren't very accurate on the treadmill. While is possible that a treadmill may not be calibrated correctly, I always go by the treadmill display for both the pace and distance. Remember, don't be too much of a perfectionist with pace when running on the treadmill. If you feel like you got in the proper effort, then you accomplished the goal of the day.

Metabolic Considerations

According to a study done by Stryd Running using their foot pod power sensor, the treadmill's belt speed is not constant. "When your foot strikes the belt, the motor is loaded and the belt slows temporarily. Conversely, when your body is in the air, the motor applies an extra speed to the belt to recover from the previous loading." What does this mean for you as a runner? If your treadmill is properly calibrated, about 2% of the distance the belt travels during your run is "free distance" that is recorded by the treadmill but does not have any metabolic cost to you. Does this mean running on the treadmill is easier than running outside? Possibly, but it depends on how your treadmill is calibrated and whether you run with an efficient stride when you are on it.