Virtual Running Buddy #4

Cold weather running and speedwork for distance runners are covered in this week’s Virtual Running Buddy. We’re running low on questions for upcoming weeks, so please be sure to send them in if you’d like this series to continue.

Question:
I’ve really only run in warm temperatures. As it gets cooler outside, do you have any tips for running gear/attire?
- Amy Kant

Answer:
Rather than reinvent the wheel here, I would first point you to Runner’s World – What to Wear which does a pretty good job of suggesting what to wear based on the weather conditions you enter. Otherwise, A good rule of thumb I have heard for what to wear when running is to dress for weather that is 20 degrees warmer. You might be a little chilly at the start, but once your warm-up is done, you should be pretty well dressed for the conditions. Dressing in layers is also a good idea, concentrating on windproof outer layers and light, wicking inner layers. If you notice that you’re starting to sweat a lot, you’re wearing too much. Shed a layer and let that sweat evaporate before it becomes a bigger concern.

Image courtesy of Kasia

During winter, things like snow and ice become more of a concern. You might want to look into YakTrax, which slip over your shoes to give you added traction (it’s like putting chains on tires). Also, some have a hard time breathing the cold air while running. If that’s the case for you, I’d recommend a balaclava (not to be confused with baklava, which should be saved for after the run) because it can serve so many different functions (hat, scarf, ski mask, etc).

And, just because there’s snow on the ground doesn’t mean you can forget common sense things. Carry a water bottle to keep from dehydrating, wear sunscreen to protect from sunburn and wear sunglasses to help prevent snow blindness. Also, as the days get shorter, it’s more likely that you’ll be running in less than full light (before dawn, after dusk, middle of the night, etc). So, make yourself VISIBLE! You can wear bright-colored or reflective clothing, put on a reflective or lighted vest, wear a headlamp or lighted arm band, etc. Just make sure that you can be seen!

Make the first few runs in colder weather trials of your gear. Determine what works for you and what doesn’t. Do you need to wear wool socks to keep your feet warm? On a windy day, are you better off adding another warming layer or will your windbreaker do the trick? Is it close to 32 degrees (if so, footing is going to be slippery)? It’s a good idea to keep these test runs close to home, in case you need to make some changes.

So, get out there and run this winter! Remember, like running in the rain, the hardest part is the first few minutes. Once you’re warmed up, it’s actually pretty fun (and really badass) to be running outside when others have been driven indoors to their treadmills.

More Resources:
Running in the Cold

Cold Weather Running Safety Tips

10 Tips for Running in the Cold

Question:
I’ve been trying to incorporate more speed work into my training- right now mainly by doing interval sprints on the treadmill. I’m a little confused though by all the different speed workouts I read about: Mile repeats, Yassos, ladders… What do you think are the best workouts to do in order to get faster as a longer distance runner?  Are you going to tell me to just do them all?
- Tracey Gessner

Answer:
Wow! Talk about a loaded question! Any time you ask for the “best” workout for a particular distance, you’re bound to get quite a few answers (and large groups defending their answer as the only right one). If ever there was a question that made me wish we would get an abundance of comments discussing the merits of various approaches, this is one.

That being said, it seems there are a few generalizations that can be made. In order to run long distances, you have to train at long distances, right? So, assuming a runner is putting in the requisite long run each week, but wants to do more in order to improve their race times, how would that be accomplished? It seems to me that there are 3 very distinct workouts that could help such a runner: hill work, interval sprints and tempo runs.

Hill workouts will help build leg strength (some compare hill workouts to lifting weights). Interval sprints will help teach quicker leg turnover and also improve a runner’s VO2max. Tempo runs help push back a runner’s lactate threshold (the point at which your body fatigues at a certain pace). Combining each of these workouts with a weekly long run is the surest way to improve your running.

But, if you’re looking for the single best workout to concentrate on (to give you the most bang for your buck), I think I’ve come up with a pretty good way to figure it out. You see, of all the runners I’ve spoken to, each has their favorite “go to” workout. Likewise, everyone has those workouts that they know they should be doing, but just don’t like. In my experience, the workouts we avoid are the ones we need the most. So, figure out which type of workout is your least favorite and commit to working hard at that particular style of run. I think you’ll be surprised at how quickly you become good at (and start to like) those runs. And, improving any individual aspect of your fitness is bound to improve your running as a whole.

As for specific workout descriptions, I’ll leave that to someone more qualified than me. I will say that as I researched this topic, the single most common workout I came across was mile repeats. Depending on your race distance, the number of repeats and pace can change, but based on the frequency at which it appeared in my search results, it would seem as though this is the most versatile of speed workouts.

More Resources:
The Magic Mile

We All Need Speed

Your Perfect Tempo

Have some information to add to these answers? Please share in the comments. Otherwise, please send in your questions so that we can have future Virtual Running Buddy installments.