Welcome to the First Newsletter of 2020!
For some, today is the first day back to routine after what seems like years. If you live in the East, you'll know we've been fairly lucky with the weather this winter. A few years ago, it was around 0 degrees on New Year’s Day. I remember thinking, “Do I want to race?” but ultimately decided to run on my treadmill indoors. This year, it was 35 degrees.
I like doing New Years' races and for 2020, I made a trip to Delaware and ran a 10k. I ran it faster than any 10k in 2019, so it was an excellent start to the New Year. Many blog readers are familiar that my goal is to get close to PRing shape in 2020.
Anyway, enough about me! The winter months are where Spring PRs are made, but we are most likely to get injured in the winter. Why is that?
No one wants to get injured. In a perfect world, we would go from a training cycle to the training cycle, healthy and injury-free. Right? In my mind, at least. As someone who has been injured several times, injuries stink, whether it’s a week off or a month.
Recently I learned you’re more likely to get injured in the colder months and I wanted to know why! Is it because we are running more on the treadmill? On slick surfaces? On layers of snow and ice? How can I (a non-elite runner) do my best to prevent these injuries?
So What Factors Lead to a Higher Injury Risk in the Winter?
Muscles are not always warmed up when we start running. Do you feel great at 0 degrees? Probably not. How Can you Prevent that?
Dress for the Weather:
Wear moisture-wicking clothing and layer, layer, layer. Every person is different and it will take time to figure out how much clothing feels best for you. If done appropriately, you will feel cold the first mile, but your body will warm up. You don’t want to overheat at 0 degrees and find yourself sweating, followed by the sweat freezing against your body.
You might need a longer warm-up and cool down:
If you find yourself racing in the cold weather, don’t be afraid to do a longer warm-up and cool down, so your body gets adequately ready for the race. Proper warm-ups allow less strain on your body and cooldowns allow your body not to feel as stiff. A few times last year, I ran my warm-up on a treadmill inside, then ran the workout outdoors. That way, my body warmed up before heading into the frigid weather.
Don’t Be Afraid to Change Where You Run:
If you got a foot of snow, take your run indoors. Make sure to accommodate the weather and do what is best for you. Here are a few ways to accommodate recent snow or cold weather:
Run on a treadmill. Treadmills aren’t bad; you need to reframe your mindset. (first, don’t call it a dreadmill)
Run on an indoor track. Make sure to switch directions if possible, so you don’t strain your body.
Run Small Loops: If you recently got a lot of snow, don’t be afraid to run small loops around your neighborhood. Does anyone want to run 10X1 mile loops? No, but at least you can run!
Add Traction:
Sometimes you need more traction. Consider a trail shoe or Yaktrax if you are running through compact snow. When your body slips and slides on snow, you can strain calves, quads, or hamstrings.
Finally, Don’t Forget to Fuel Properly:
This is advice, any time of the year, but when it’s cold, you don’t always feel thirsty. This can be the worst thing and don’t forget to hydrate as you regularly would. Bonking in cold weather means you’re walking home and that isn’t pleasant either.
If you plan and adjust properly, you can stay healthy through the winter and reach Spring PRs.
Things Keeping Me Entertained:
Ali on the Run Show Episode 197: Aisha Praught Leer
For the Long Run Pod: Amelia Boone: Training and racing with an ever evolving Why
Olympic runner Molly Huddle: It's time to criminalize doping conspiracies in athletics
Camille Herron Never Accepts ‘No’ for an Answer
Jenny Simpson on 2020 Resolutions, Winter Training, and Being a Night Owl
Shoe Review: Nike Pegasus 36 All-purpose trainer (plus recommendations if you are trying to get out of Nike).
#2020trashthetrash This year, my New Years Resolution is to get rid of something every day of 2020 that isn't serving me positively: either physically, mentally, or digitally. A few people asked to make an Instagram, so I did.
Plus, Calling Anyone Local! On Wednesday, I’ll be giving a talk about Carbon Plated Shoes and their predicted future. If you’re local, you should come! It’s free.
Giveaway:
It’s been a few issues since we've had a giveaway! In keeping with the theme this week, I'll be giving away a pair of Yaktrax! All you have to do is share the newsletter, tag me, and share your favorite way to stay healthy during the winter.
The more times and ways you share, the more entries you get (there is no limit). Just make sure you tag me or let me know.
Thank you to everyone who takes the time to share the newsletter and help it grow. Just 6 more newsletters to 52 and I’m hoping to get 1500 readers by the 52nd week. I’m behind in reaching that goal so far, so any share helps (and enters you in the giveaway).
If you have any comments, you can email me at FueledbyLOLZ@gmail.com. All feedback is helpful!
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