WINTER RUNNING IN
MONTANA
(A
RUNNER’S GUIDE TO SURVIVING WINTER IN MONTANA)
BY: JOHN FIORE, PT
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| Packbox Pass, July 2014 |
Missoula
is in the grips of a November arctic cold front which impacts the simplicity of
running. Cold temperatures, shortened
daylight hours, slick running surfaces, and snow packed roads and trails send
many Missoula runners to indoor treadmill running or a winter of
hibernation. Training through the winter,
however, is the key to successfully achieving your spring and summer running goals. Winter is a great time to focus on strength
training, circuit training, and skiing in order to give your summer running legs
a break, build strength and restore muscle balance and flexibility. Although indoor treadmill running may be
convenient, running outdoors is recommended.
Treadmill running does not require the same muscle activation due to the
treadmill belt moving beneath your feet.
Hip extension and hip stabilization dynamics are greatly altered which
results in an imbalance in hip & knee flexor versus hip & knee extensor
function and strength.
A
few simple preventative steps, however, can transform winter into a running
adventure. Addressing footwear,
clothing, balance & agility, and cold stiff muscles will enable you to run
safely instead of watching winter pass you by.
Winter Running
Footwear:
To
avoid embarrassing and potentially dangerous falls on muddy, icy, snowy roads
and trails, proper running footwear is a must.
The experts and the Runners Edge carry many excellent winter traction
shoes and removable traction devices. Kahtoola
Nanospikes, Kahtoola Microspikes, or do-it-yourself traction screws have the
same effect on running shoes as studded snow tires on your vehicle. Ice Bug (icebug.com) is a shoe manufacturing
company based in Sweden which produces studded running shoes for a variety of
terrain and uses. With so many excellent
traction products on the market, there is no reason to fear slipping on ice and
snow.
Dressing for Winter
Running:
Winter
temperatures necessitate warm clothing.
Breathable layering is preferred so you can shed a layer while climbing
or enjoying a brief moment of sunshine and easily add layers as the chill sets
in. Overheating is dangerous in the
winter as the trip home can be a near hypothermic experience. Don’t forget a thin shell to retain your body
heat as temperatures fall. Gloves and a
hat are vital as your body is constantly attempting to maintain your core
temperature at the expense of your ears, hands, and feet. Fortunately, running tends to keep the feet
fairly warm provided you have a good pair of breathable wool blend or
polypropylene socks. On very cold days,
hand warmers are a nice touch if your hands freeze as mine often do.
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| The Rut Vertical Kilometer 2014 |
Balance & Agility
Training:
Running
in the winter poses unique balance and agility challenges. Shortening your stride length will allow you
to maintain your center of gravity over your feet thereby reducing your risk of
slipping. Relaxing your body will enable
you to react naturally to balance challenges.
Training your balance reaction skills and rapid weigh shifting through
agility drills will give you the confidence you need for safe and fun winter
running.
Preparing Muscles and
Connective Tissue:
A
comprehensive dynamic warm-up and cool down program is very important to
increase muscle and connective tissue elasticity. Research has shown that a dynamic warm-up
program is more effective than static stretching in preparing the body for
running. Arm swings, hip hugs, butt
kicks, lunges, toe jumps, and kick outs are great dynamic warm-up exercises and
can are illustrated in the March, 2012 Runners Edge Newsletter. Winter is also a great time to focus on deep
tissue mobilization and massage to restore muscle tissue health and
extensibility.
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