Finishing up the last of the questions from the twitter chat for Run This Year. Some great questions!! You can read my Q & A’s from the first, second and third set of twitter questions in the previous links.
Since winter is still far from gone, I am happy to give some tips on running in the winter. It can be difficult without the proper gear. I wrote a post a while back with tips for dressing in the winter, you can find it here.
I have the following forecast to look forward to:
It doesn’t look like the snow will be melting any time soon. This morning it was -6 with the wind chill….brrr!! Still managed to get my 5 miles in though.
Any tips for running in winters? I find it somewhat difficult!
- First it’s important to layer properly. The key is to wear moisture wicking layers. Heat in and moisture out. Layering is always good during winter runs because you can always take layers off, but it is important to wear base layers that are moisture wicking or the sweat will make you cold.
- Keep outer extremities warm and covered – keeping your head, hands and feet warm helps to keep the rest of your body warm. Invest in good gloves and a beanie or headband. Hand warmers are great for your longer runs, and inexpensive when bought in bulk.
- Neck Warmers – Protecting your neck and throat makes it easier to breathe and protects from the cold chill. Invest in a neck warmer.
- YakTrax or Shoes with Spikes – YakTrax are a must have if you can’t afford the Salomon Winter Running Shoes. Having traction on winter snow and ice is key for running in the winter. YakTrax and the running shoes with spikes help to provide traction on icy, snow packed roads and trails. This prevents falls and injuries from falls.
- Don’t be disappointed with your times – It’s normal to have slower runs when it’s really cold and snowy out. The cold air makes it harder to breathe and running on snow packed or icy roads gives more of a challenge.
- Don’t be afraid to Bring Your Speed Work to the Treadmill – If you have a gym membership it may be wise to do some of your runs inside on a treadmill, especially if it’s really icy out. Speed is hard to do in icy conditions, so running on a treadmill may be your only option.
- Run Later in the Day – If you can wait until the sun comes up to run or if you can run during your lunch break, it will allow the weather to warm up. You don’t have to get up early to beat the heat in the winter time, so allow some time for the sun to rise if at all possible.
Hey fellow runners, I’m an asthmatic marathoner. What have you tried to help breathing?
I had asthma growing up, which made cross country and track difficult. Now my asthma has improved so much and I haven’t had an attack in years, which I credit to changing my diet.
Before my meets or hard practices I would take a couple puffs from my inhaler and focus on calming my breathing. If I felt an attack coming on during a race or during a practice run I focused on controlling my breathing. I made sure my form was in proper order. Relax before races. Relaxing eases nerves and controls your breathing. I take deep breathes when I am lining up to start.
I could simply give myself an asthma attack by getting to nervous and thinking about a future asthma attack. So staying calm and collected will help.
Quick Tips for Runners with Asthma
- Control Breathing – With an asthma attack breathing is quick and short. You tend to gasp for air. Try to taker longer, deeper breathes and slow your breathing down. You may have to walk for a bit, with your arms raised, clasped behind your head. This seemed to help under an attack.
- Un-clench The Fists – When running make sure you don’t clench your fists, because this can cut off air to the lungs, making it harder to breathe. Relax your shoulders and keep you hands open and relaxed. I used to clench my fists, and I noticed it was easier to breathe when I learned to relax my body.
- Modify Your Diet – Foods high in antioxidants such as fruits and veggies help. Skip the processed junk food and high sugar foods. Studies have also linked dairy consumption to asthma. I haven’t consumed milk since high school and have cheese on occasion. The healthier I ate, the better my asthma got.
- Beat the Pollen – Pollen allergies can trigger asthma symptoms in some individuals with asthma, so get your runs done in the morning when pollen count is at it’s lowest. If you can’t squeeze a run in the AM, run inside when it’s allergy season and the pollen count is high.
- Cover your Face in the Winter – Breathing the cold, dry air in on your runs during the winter months only makes asthma symptoms worse. Keep your nose and mouth covered, to help stabilize your breathing and protect your airways.
Happy Tuesday and Happy Running!!
What are your tips for running in the winter? Tips for running with asthma?