LOLZLetter 112 | Why is Running Into Headwind the Worst?
Welcome,
If I had to choose my least favorite weather to run in, it would be either high humidity or headwind. I don't love 35-degree rain either, but typically you can wear a good jacket and protect yourself from that.
I've dealt with a lot of wind in the Napa Valley which inspired me for this week's newsletter. Throughout a decade of running, I've run extremely windy races from headwinds of 40 mph at Shamrock to gusts of 50 mph on the Atlantic City boardwalk.
Whether it’s during a race or a training run, sometimes you have no choice but to run in windy conditions. You can't outrun the wind.
Here are some tips for running in the wind:
Choose Your Direction:
This is an obvious duh but also something you can't choose for races. The majority of the time, I like to choose headwind first, followed by tailwind.
A Few Ideas:
Cold days: Run into the headwind first, so you aren't freezing on the final miles of your run.
Warm days: Run into the headwind last so you can get a cooler breeze at the end.
Days you want to just negative split: Run into the headwind first (hey, you can even brag about your magic negative split this way).
Groups:
This is more helpful when you are racing but also when there isn't a pandemic. Drafting off other runners can decrease the effects of the wind.
An unwritten rule of running is that you shouldn't draft off someone an entire race. Take turns leading and taking the wind. Don't make someone else do all of the work for the entire run or race. This is why there are strict drafting rules in cycling.
Keep In Mind: Your Pace Will Slow:
A slower pace is a bandaid we should rip off. Your pace will slow when you are running into the headwind. Don't waste energy fighting the wind because you will lose every time. In training, you're getting the same benefits of running, even when your pace is significantly slower due to headwind.
When you race, remember everyone is dealing with these conditions. Everyone is dealing with a headwind, and the wind isn't out to get just you. Sometimes, it just feels good to know misery loves company. Who knows, when you get that tailwind, you might be going significantly faster than you wanted with less effort.
When I know a route or race will have a strong headwind and tailwind, I break it up into the headwind race and tailwind race. Mentally, it makes it easier.
Stay Relaxed:
Don't tense up in the wind. This is oftentimes what leads to being sorer post-race. One of the races I was the sorest after was Shamrock Half Marathon in 2016. In 2017, it was colder, windier, and rainier, but I ran more relaxed. In 2016, I ran the race tense like a cold tinman, and it took me a couple of weeks to recover.
How to stay relaxed: Check your form every mile. Let your arms hang loose and shake your arms out. Drop your shoulders. Unclench your jaw. Even smile, for some smiling allows you to relax even more.
Dress Appropriately:
Dressing for the wind is tough because the temperature can change so drastically. For the wind, dress in layers that you can delayer. Of course, it will feel hotter with the tailwind versus headwind.
A windproof and breathable jacket is beneficial. Goretex makes great windproof jackets (I swear by them). Unlike many wind-resistant and rain jackets, Goretex are breathable, so you don't become a sauna while running.
In warmer summer months, wind may help cool you.
Protect Your Eyes:
I'm slightly biased because I have a chronic condition called blepharitis (don't google it, you'll be grossed out). But wind leaves your eyes both dry and irritated. I used to think clear sunglasses were dumb, but they can help protect your eyes from the wind. Sunglasses help protect your eyes, as well as some glasses have interchangeable lenses.
So Does Running Into Headwind Stink?
I won't sugarcoat it. Running into the wind is not fun. It can make you question your speed and ability, but you can run well into the wind. Remember, everyone else is dealing with the wind too, so it's not just you.
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As always, stay healthy and safe. Thank you to everyone who reads, shares, and subscribes.
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