RUNNING IN THE SNOW TIPS
If snow is on the ground outside don’t let this stop you losing fitness.
It can add variety to your training.
First you have to know a little about snow & ice?
Fresh snow can even out the terrain & hidden dangers with snow drifts and one second you are in 5cm of snow then the next 25 cm!
Did you know that generally the safest type of snow to run on is fresh snow; it is soft and will absorb shock but also covers up obstructions such as stones branches tree roots and uneven ground?
If you slip or fall the soft snow should prevent you from hurting yourself.
Old snow now re-frozen
2-5 cm of packed snow from the previous day that runner’s biker’s walker’s horses have trodden down will be compact & solid in texture.
This type is very dangerous and you can easily turn your ankle or slip or a foot can get stuck for a split second and injure yourself.
Frozen on the top snow
The worst type of snow looks pretty to look at because its shiny snow that has melted and frozen overnight looks wet but is the most lethal.
Rest up and live to fight another day because an injury may last a lifetime
Motivated athletes who find this impossible then look for some crunchy white snow if it means doing multiple loops.
Keep warm enjoy the experience concentrate and don’t over do it.
Don’t assume you know what’s underneath you only need to be a few centimetres out from where you thought that covered up branch is, an accident to waiting to happen.
The snow can reflect light and make it difficult to look directly at the snow; this can make it very difficult to find your footing and judge where the surface is to plant your foot.
If you have had an injury to the joint or ligament and the receptors are damaged the joint will feel strange. Running carefully on this type of snow can re train your Proprioception coordination (sub conscious reflex action that we don’t have to think about)
The Proprioception system is made up of receptor nerves that are in ligaments, muscles and around the joints. The brain receives signals of movement and position and the brain replies back to either contract or relax the muscles.
Some actions are so fast they are referred to as a reflexive action.
Running in the snow tips
Make sure you have suitable shoes for the conditions.
Imagine you are running across tyres (stepping into each tyre) push off from the toes upwards and forwards this reduces the chances of slipping
Run with your thighs not calf muscles so if you need to react and regain your balance your lower legs will be less fatigued and more able to react.
Don’t use cotton socks because as soon as they are wet your feet cold choose a dri-fit or outdoor
Running in the snow is very demanding and strenuous like running on soft sand on the beach.
Each time a foot lands it presses down the snow and extra energy is used up to allow us to lift the leg and propel us forward.
Our strides are shorter so will need to take more steps for the same distance.
If using a pedometer expects to take up to 20 more strides a minute to cover the same ground (this all depends on depth of snow, going up or down hill and your running style)
A word of warning running in the snow will take you longer to cover the same distance. So don’t assume your know what’s under foot, be extra careful that that hidden root you always have to skip over or manoeuvre round may still be ahead of you.
Running in the snow
Can be a great workout because each time you land in deep snow you have to work harder than normal. This is far more run strength specific than hitting the gym.
Don’t forget to use your arms for balance and help with knee lift out of the snow.
Have a relaxed upper body and swing your arms smoothly back and forwards being relaxed, this allows correct push off. Being tense when you come across slippery white snow/ice will end in you slipping over!
RUN SNOW EQUIPMENT
See below my tips to help you run safely and comfortably in the snow.
Off road shoes for grip are essential.
If you have to use road shoes realise they are going to be covered in snow so avoid the types that have mesh on the front as allows the snow and water to get n.
One of the most important things is wearing the right type of socks avoid cotton that get wet and will keep your toes cold and damp.
Choose instead some dri-fit or an out door wicking style, there are even some water proof socks like sealskins and if you don’t like their texture wear a thin pair underneath but you will have to alter the shoes laces to get your feet to fit as they are a little bulkier.
I often carry an extra pair of dry socks which you can change into.
Clear or tinted glasses – stops the glare that shines off the snow or if it snows it can be very uncomfortable on the eyes without protection from your favourite shades.
For long runs carry a drink to keep hydrated and even a tin foil blanket I have only used one once when a runner went into shock from breaking their ankle.
We can lose up to 40% of the heat from our head and 10% from our hands so you must cover the skin to keep the skin warm and prevent frostbite & chapping.
A thermal hat that is fleeced lines or scull cap with a gore waterproof type layer on the outside is essential. If you start to over heat you can always take it off or unzip your top a little.
Gloves are also essential to keep your hands warm, avoid the types that make your hands sweaty as this can soon chill your fingers
Wear several layers on your body, the outer layer should be water proof or the very least wind proof. A zip helps should you get too warm, some tops have arm pit zips to allow extra ventilation.
Your legs will be working harder than normal so you should only need one layer on your legs
Carry a few sizes of plasters, due to running differently its not uncommon for skin to run as you continually lift each foot out of the snow.
Carry your mobile phone (make sure battery is fully charged up) cold weather can drain the life of your cell phone (mobile) battery -Lower temperatures causes the chemical reaction more slowly, so when a battery is used at low temperature less current is produced at higher temperature. Once the battery gets to a point where it cannot provide enough current for the demand. Once the battery is warmed up it should working again. Avoid the wind chill air factor. I have known phones to work by placing phone or battery under arm pit or a warm area to get a little more life from your phone in cases of emergency.
I like to call them my emergency rations (make sme feel like a great adventuer -Gel or sports bar just in case.
Leave a message where you have gone and your planned route and don’t deviate no matter how tempted you might be.
Injury prevention tips
Don’t stay in wet clothes (from the snow or sweat) in cold conditions as this will lower your body temperature, shower and change as soon as possible.
This will avoid hypothermia (lowering of the body temperature) which can lower your immune system.
Cold air can cause an asthma attack or chest pain. See your doctor to check for any medical condition that may prevent your from exercising outside
Land on the mid foot then with the heel. Landing on the heel on slippery icy snow is an accident waiting to happen as it’s a matter of when not if your heel will slip forward
North facing hills can be more treacherous and icy.
Along some roads the conditions of the pavement can be completely opposite on opposite sides of the road.
North facing can be frozen icy and dangerous while the south facing pavement can be soft snow and safer to run on.
Train at the warmest part of the day.
Temperatures drop in the afternoons then plummets at night so don’t venture too far from home.
Running multiple laps you will soon discover that as the ground freezes an earlier lap was crunchy now it’s like an ice rink. Then its time to go home
Watch where you are going using your eyes to constantly look ahead then in front of you for slippery spots and exposed hidden obstructions.
When planning a run session in snow then reduce the time in training by 25% because running in the snow is very demanding on muscles joints and ligaments and can cause an injury
See below some what if sessions.
A what if session should be a safe alternative workout.
Unable to train outside safely due to the snow and ice here are some sessions to consider.
Off Road Mountain biking can use up to 25% more calories per hour so a planned 100 minute road ride can be substituted for a 75 minute mountain bike ride.
Don’t underestimate a long walk in the snow it’s a great fat burning stamina work out and especially for those of you that find it hard to keep your heart rate below 70% when training .
Double up sessions unable to go out to cycling or run training complete 2 swim sessions in a day.
Add more drills to improve swim stroke technique.
Don’t underestimate drills they are a great work out even though you cover less distance. Aim to reduce your strokes per length just like golf its what you do under the water that counts.
Unable to bike and run then use all that extra energy and go swimming.
Have a good leg work out instead, use a swim kick board and complete lots of kicking interspersed with swimming and ditch that pull buoy for a change.
Stretch more after a warm bath.
Improve your core fitness with a Swiss ball.
Click on this page again because it will be updated on a regular in the future
It is not possible to cover every scenario and any type of exercise on snow has dangers you have been warned
Ironman competitor and Coach Mark Kleanthous
Ironmate Mark once completed a Triple Ironman in the snow!
In the last 31 years Mark has covered more than 6,000 miles swimming 170, 00 miles cycling and run more than 51,000 miles.
Mark has run in 23 countries around the world including running in 4ft snow -minus 18 degrees in Reykjavík Iceland
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