Running
Ultrarunner Tom Evans shares his best advice for running in wind, snow, ice and rain.
Running during the winter months can be a tall order – especially if there's ice and snow to contend with. Aside from the obvious torture of leaving behind a warm, cosy bed to pound the pavements in ice-cold temperatures, you may also be concerned about your safety: what if you slip and fall?
Someone who knows a thing or two about contending with Mother Nature is ultrarunner Tom Evans. Training for up to 30 hours a week, sometimes in an unpredictable Alpine environment, he's seen his fair share of bad weather. Here he gives his best advice on staying safe, motivated and comfortable through cold weather training.
1. Warm up (and down!)
Tom recommends easing yourself in with a gentle warm-up and finishing off with a cooldown to accelerate recovery. "Warming up before any session is key, especially in the cold," he says. "I like to do a 15-20-minute warm-up, with the first five minutes being very easy. After a session, I like to put warm clothes on and then do a 20-minute cooldown. This just helps kickstart the recovery process and it’s also a good opportunity to reflect on a session."
2. Take a holistic view of your training data
Running in cold weather poses extra challenges – whether that's sub-zero temperatures or high winds – and Tom recommends not focusing on any one stat too much. "The more extreme the weather, the more it’s going to impact your performance," he says. "I tend to base my sessions off a mixture of pace, distance, HR and feel – all of this data combined gives me an indication of performance."
3. Change your technique
When running in ice and snow, Tom suggests adjusting your technique. "I tend to shorten my stride length and keep my feet a bit closer to the ground," he says. "This helps with my stability and I can adjust it when the surface changes. Also, try to run on fresh snow, rather than packed snow or ice. It’s more fun and it doesn’t hurt if you do slip over!"
4. Choose the right shoes for the conditions
To stop your feet getting wet and cold, Tom advises wearing GORE-TEX-lined shoes. "GORE-TEX material has come on in leaps and bounds in the last couple of years, and there are some really good options for GORE-TEX-lined shoes." He also highlights the importance of choosing shoes with good grip. "Go for shoes with high-quality rubber on the bottom with lugs (Vibram or Continental are the best). I have been wearing the Adidas Agravic XT GTX in the cold and wet and they have been great on all terrain, plus they keep my feet warm."
5. Wrap up warm
For Tom, "a good quality long-sleeve running jacket" is an essential piece of kit when the weather is cold. "Even better if it has some high-visibility patches on it for running in the dark," he says. "I don’t like the cold, so I make sure that I wrap up warm. I always wear a beanie hat and have a buff/snood close by for my neck. Having said that, for races I will still just wear split shorts and a vest!"
6. Beat the chafe
When it comes to running in the rain, Tom recommends using an anti-chafing product. "You become more susceptible to chafing in the rain, so I use Squirrel's Nut Butter to stop any rubbing," he says. "Have a spare pair of clothes to put on as soon as you’re finished too – you will want to get dry and warm ASAP."
7. Plan your route
If the weather has been particularly bad, Tom advises planning your route out carefully before heading out. "I use Garmin Connect for all of my route planning. This means that I can avoid any areas where I know the snow will be difficult or even dangerous."
8. Wear gloves
A good quality pair of gloves that protect your hands from the cold and wind are essential, says Tom. "I get really cold hands when I run so make sure that I have always got a pair of gloves in my pack. If it’s going to be wet, I may even pack a spare pair to put on in case my hands get wet."
9. Don't be put off by the wind
According to Tom, high winds needn't be a barrier to you completing your session. "The wind will push you back a little, but you can still get some quality training in," he says. "The main thing is to focus on effort and not pace. Stay nice and relaxed, don’t hunch your shoulders and try and run normally. Also stay positive, you will have a tail wind at some point, and then you can really open up and have some fun. Having said that, if the wind gets above 45-50mph, I would recommend swapping your session to something on the treadmill!"
10. Stay motivated by focusing on your goals
If really struggling to muster the motivation to get out and train, Tom focuses on how the session will contribute to his ultimate goals. "I think about the session and how it’s going to make me improve as an athlete," he says. "I have found that consistency is the main thing for fitness gains, so I’m not going to let a bit of bad weather get in the way of that. Another way [to stay motivated] is to run with a friend, and make sure you finish near a café!"
Tom Evans is a Adidas Terrex and Red Bull athlete.
