Outdoor Winter Running

Freeze the Competition: Your Guide to Winter Running in Reedsburg

When the temperatures drop in Reedsburg, your motivation doesn't have to. A few dedicated distance runners approached me during FLEX recently, asking the big question: Can we keep training outdoors when it's freezing? The short answer is yes, and it can be a huge competitive advantage.

As a veteran Reedsburg runner—with 30 marathons and countless races under my belt—I'm here to share my top five secrets for successful, safe training during these cold winter months.

1. Stick to the Loop: Safety and Consistency First

In winter, the goal is consistent, safe mileage, not getting lost miles from home. Get comfortable running loops that keep you close to a safe haven.

Ideally, your loop should be about a half-mile long so it's not too boring, and it should have minimal traffic. Also, be sure to vary your terrain to build all-around strength. You don’t always want flats, but you also don’t always want hills.

Thankfully, Reedsburg has lots of great spots to run safe loops with various terrains:

• Neighborhoods behind RAMC offer excellent hill training and little traffic.

• Webb Park area is a textbook half-mile loop. The only downside is it can be icy at times.

• Ernstmeyer Development provides a great blend of terrain, from flats to rolling hills.

2. Master the Layers: Dress for Success (and Survival)

Obviously, be smart. If it’s brutally cold and you know you’ll struggle, find a treadmill or an indoor cross-training option. But for those who are comfortable running outside, go for it! Just make sure you layer up properly.

I always start with a compression shirt, followed by a long-sleeve tee, and then a quarter-zip. A vest can also be helpful. A hat and gloves are absolutely essential, and a neck warmer is a smart option, too. On the bottom, a pair of long johns, running tights, or solid running pants will do the trick.

A Note on Hydration: Don’t neglect your water intake just because it’s cold out—you’ll continue to sweat heavily, and dehydration is a risk year-round.

3. Focus on Feel: Ditch the Pace, Train for Time

The reality is, you're going to run more slowly in the winter. The wind, the heavy gear, and the footing will slow you down. So, ditch the stats and don’t be overly concerned with your pace. Run based more on feel and effort.

A simple rule of thumb for minutes spent running might look like this:

• Monday/Wednesday/Friday: 20–30 minutes

• Tuesday/Thursday: 40–45 minutes

• Saturday: Off

• Sunday: 45–60 minutes

4. Compete With Yourself: The Winter Workout Challenge

Choose 1–2 days per week to challenge yourself. Your workouts won’t be as consistent as they would be on a track or a marked cross-country course, so you need to create your own competitions.

For instance, if you’re running loops of the hills behind the hospital, you can "race" up the back end of the hill, sprint once you get to the top, and recover going downhill. Not constantly checking your watch and worrying about how "fast" you’re going will do wonders for your natural competitiveness. Compete with yourself. Base your "results" upon your effort—did you push yourself? Then, you won.

Imagine the nicer days ahead when the weather breaks and how you’ll feel knowing you trained hard and pushed your limits all winter long.

5. Power Up Your Core: The 'Little Things' That Lead to Big Results

Lots of times, runners just base success off of a certain mileage goal or time effort. The winter is actually the best time to run a little bit less and focus a bit more on the “little things” such as core, light weights, and stretching that can lead to huge results if done consistently.

Since it’ll be cold out, spend an extra ten minutes stretching, doing a light weights routine, or some burpees and jumping jacks before you head outside. If you cut your normal run a little short due to the weather, go back inside and spend that extra time on a solid gym session that mixes cardio and strength.

The more active you are now, the better you’re going to be when spring comes around. All the heavy clothing of the winter comes off, and you'll be flying around your favorite courses, trails, and tracks, chasing personal bests.

If you have any questions on running, hit me up!

pturner@rsd.k12.wi.us