As a full-time coach, I now use that story in my "discretion is the better part of valor" advice. While I wholeheartedly recommend running in all temperatures, running on frozen surfaces presents far too much risk and should be avoided whenever possible. The real issue is these conditions change your gait and foot strike. Ice and snow can and will change your gait, particularly stride length and foot strike (namely the in-stance position of impact). These minor changes can cause irritations across the lower leg, which can lead to larger injuries.
The ZAP Fitness facilities are in the high country of North Carolina, and we commonly will drive 40 to 45 minutes during the winter months to lower elevations where the temperatures are almost always warmer and there is less ice and snow. For those of you who live in areas where streets without snow is not an option, I recommend finding a steady treadmill with a wide belt in lieu of braving icy roads.
More: 3 Surprising Ways to Enjoy Treadmill Running
There are those in the coaching profession who believe that treadmill running does not replicate, in terms of effectiveness, outdoor running. Indeed the biomechanics of foot strike and toe off can be compromised slightly mainly due to altered heel-to-toe transition and overall ground contact time, but if given the option between a treadmill and a slippery road outside, I recommend keeping injury risks to a minimum.
More: 5 Ways to Balance Running Indoors and Outdoors This Winter
Tip 3: Use the Layer Technique
My high school coach was fond of saying, "You can always take a layer off, but it is hard to add a layer mid-run." The venerable coach Dennis Person was as wise as they come. With temperatures hovering near or below freezing, it is important to reduce the risk of muscular tweaks by keeping your muscles warm, particularly early in a run as tissue becomes more elastic. Runners, however, can indeed overheat and should avoid the "more-is-better" approach to winter clothing. Keep your legs covered and a couple of light layers on top, including an outer shell, but wear clothing that can be easily discarded as you warm up in the first 25 to 30 minutes.
More: Winter Must-Haves for Runners
Tip 4: Concern Yourself Less with Tempo and More With Effort
As you spend time on the roads this winter, keep in mind the words of the late great Czech runner Emil Zatopek, who said that winter: "made champions not through tempo but effort." Zatopek, a four-time Olympic gold medalist and the only man ever to win the 5,000m, 10,000m and marathon at the same Games would be one to know. He spent many tough winters training in rural Czechoslovakia in preparation for the summer racing seasons. His message is a simple one runners of all ages should heed: Use the winter to reset, recharge and focus more on time on your feet than pace. This is a time for "type A" folks to pack up your Garmins and pace meters and go old school—run by feel.
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Tip 5: Focus on Hydration
Fluid intake regulates organ function and heals tissue effectively. Proper hydration is essential on every level for endurance athletes. Colder temperatures, however, can often mislead runners when it comes to thirst and the need for fluid intake. Athletes often report a reduced thirst level with winter weather even though we lose a great deal of water from our bodies this time of year through respiratory fluid loss.
In addition, during the colder seasons, our bodies work harder under the weight of extra clothing, and sweat evaporates quickly in the colder, dry air. Keep a bottle of fluid with you throughout the day, as you would during the summer, and make sure to replenish electrolytes as well with beverages that contain sodium, particularly for those athletes running a higher volume of mileage.
More: Runners: Electrolytes and When to Replace Them
Winter is a great time to establish a solid block of aerobic training in preparation for your spring and summer road racing and track seasons. As you begin your cold-weather build-up, do so with with these intelligent tips in mind.
More: Winter 2013 Running Shoe Guide
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