Best Ways to Lace Up and Run in the Winter
Many of us pack up our sneakers for hibernation the moment the weather dips. We come up with any excuse to stay toasty inside. But, the weather outside shouldn’t necessarily be an excuse to miss a run. In fact, there are some major benefits to bundling up and getting some crisp air. Running in the cold weather can help your endurance. Tom Holland, an exercise physiologist, sports performance coach, and author of The Marathon Method, says that the colder the weather, the less stress on the body which makes it a lot easier to run. With many great reasons to get outside, we wanted to get some advice on the best (safest!) ways to maximize our winter runs. Becs Gentry, an accomplished distance runner and Peloton Tread coach, runs as a way to explore the world—from adventurous trails, tropical beaches, and exotic volcanoes, to sub-3:00 marathons and demanding ultramarathons. We sat down with Gentry to get some tips to make the most of our cold-weather runs. RUNNING IN WINTER TIPS AND TOOLS Becs, how long have you been running? I have been solidly working on improving my running for the past 7 years. What do you love about lacing up? The opportunity to spend some time with myself. Favorite sneaker to run in? Right now, Nike Tempo Next% when running outside or Nike Pegasus Turbo 2 on the Tread. What do you run in when it’s cold (really cold…and snowing!)? If the ground isn’t icy, I will still run outside, and I will definitely be layered up! Wearing multiple layers is the key to success in this situation because when you initially step out to start the run, you’re more susceptible to feeling the lower temperatures due to your body not being fully warmed up. As you run, your body temperature rises. You warm up, and the layers may want to come off. I always start out with gloves and a headband or hat, and a layer with zip pockets that I can stuff these items into if I need to shed. What are some tips to have a successful run when our muscles may be a little stiffer in the cold? You must reflect the cooler temperatures in your warm-up times to alleviate higher risk of injury. Our bodies take a little longer to be ready to work when the air temperature is cold, so spend a few extra minutes inside getting your blood pumping and your muscles warm. Is there anything we should be mindful of (other than ice!)? All types of ice—the invisible black ice is guaranteed to skyrocket your heart rate at least once during winter running! The other element to watch out for is cold…cold air hitting your chest and lungs. The initial few runs out there tend to give runners a cough when they finish the run as gasping in cold air has this effect on the warm respiratory system. As tempting as it is when we begin to warm up, I advise not to unzip too low in the chest area to cool down as it really can result in a nasty cough. What are the best ways to warm up our body? Foam-rolling and dynamic warm-up drills—we have 5 and 10 min. pre-run warm-up classes on the Peloton App and Tread+ that will help to prepare you for both indoor and outdoor running. Remember, the aim is to elevate your heart rate, get the blood pumping through the body, and ensure you feel more limber and fluid in your movements. What is your advice for people that may be intimated to run in the cold? I like to remind people that you’ll be a great deal warmer running in the cold than walking. So, if you’re not afraid to walk out there, you’ll be great at running. Start with a short amount of time, wear those layers; and, if it’s a sunny day, run in that pretty winter light. Can we start running in the cold even if we never have been a runner? Absolutely. There is no wrong time to start running. If you feel positive, strong, and ready to get out there, do all you can to support yourself; i.e. wear the right kit and run within your capabilities. With the shorter daylight hours, it’s an actual fact that humans tend to become more inclined to stay indoors and move less, so it’s a fabulous time to push yourself to stay more active. Some people may not ever want to venture in the cold (I get it), so what about your favorite tips for running on a tread? I understand that. My mum is one of those people! So, on the Tread, remember to add a small incline (0.5 to 1 percent) to your workout to simulate air resistance outside. Don’t use the belt as a method for moving faster than you’re capable. If you know your outside running pace, work to that on the tread. And lastly, enjoy a variety of workout types on the tread such as intervals, endurance, and recovery rather than just hopping on, sticking to one pace, and staying comfortable. How do you motivate yourself when you really don’t want to work out (especially when you’re cozy at home)? I know without a doubt that I will feel so much better once I have sweat. If I know I am going to be inside all day working or have been doing that, the fresh air is like a jolt of energy to my body and mind. Movement invigorates me, and always puts me in a great place. (photo credit: Shutterstock)
These New Running Shoes Transformed My Workouts (and Why that Matters)
By Lisa Elaine Held, Editorial Director How many times have you agonized over which were the best running shoes to buy? When you’re a fitness editor, sneakers pile up in a corner of your apartment creating a mountain of responsive foam and rubber soles. You try every shape and style you could imagine and many you couldn’t have dreamed up if you tried. Some look like moon boots; others like the webbed feet of a platypus. Then, you interview expert after expert about which are the best running shoes to prevent injury and how to tell. Should you measure your stride and cadence before choosing a pair? Which are best for overpronators and underpronators? If you have knee issues, should you go for more padding? What about heel strikers versus those magical swiftfoot runners who bound easily over the earth, landing softly on the perfect padded spot just behind their toes? RELATED: 5 Expert Running Tips to Prevent Injury and Get Faster I’ve felt like I was running on clouds in ultra-cushioned Hoka One One’s and felt every tiny pebble under my foot in Nike Frees. I ran my fastest half-marathon ever in Adidas’ Ultraboost. I’ve put the most consistent miles on a now worn pair of Nike’s Air Zoom Pegasus. But recently, I experienced a totally new sensation. A pair of Under Armour’s brand new UAThreadborne Fortis 2s showed up on my porch. I laced them up, hit the pavement…and everything changed. I couldn’t tell you why, but these shoes just fit. Maybe it’s the “compression-like fit that delivers lightweight directional strength,” the “internal ankle bootie that provides a snug, supportive fit,” the “Dual-layer Charged Cushioning midsole,” or the “anatomically placed flex grooves.” Or maybe not. All I know is it felt like someone at Under Armour found a mold of my foot and created a sneaker that perfectly molded to its shape, supporting the arches, providing just the right amount of padding, and putting the perfect amount of spring in my step. I started wearing them on run after run and began making extremely non-scientific observations. My feet didn’t hurt. My knee pain didn’t flare up. My hips didn’t feel as tight. These shoes make running so much better…for me. RELATED: The Difference Between Exercise and Movement—and Why it Matters Which brings me to what’s important about this revelation: It likely has nothing to do with the fancy new technology in this sneaker. Instead, it reminded me of the most compelling research on the topic that’s been done to date. The Best Running Shoes, According to Research In a research review published in 2015, a team of researchers looked at decades of studies on running shoes and injury prevention. They found only one good predictor of whether a running shoe could reduce injury risk: comfort. Your own body, the lead researcher told the New York Times, is probably the best judge of how you should move and run. When you ignore it or try to overcorrect for things like pronation, it may lead to injury. Instead, why not ask your body “how does this shoe feel?” and trust its unique opinion. (Listening to your body, after all, is a tried-and-true, Nutritious Life-approved strategy that works in many other scenarios, like assessing your Hunger Quotient.) It sounds simplistic and silly. But it’s science, people. I think I’ve finally found my shoe. If you want to find yours, you’re going to have to run around a lot. You’re going to have to ignore splashy marketing, try on a lot of duds, kiss a lot of foam frogs. Eventually, you’ll find the threadborne upper, sockliner, responsive foam, and traction pattern that cradles your one-of-a-kind, precious foot just right. Your entire kinetic chain will thank you later.
5 Expert Running Tips to Prevent Injury and Get Faster
Running strengthens your heart, protects your brain, and is one of the only types of exercise that science has shown can literally add years to your life. The best part? When the sun is shining, you can just slip on your sneakers and go wherever the wind takes you—no fancy equipment or gym membership required. Still, you’ll end up better off if you review a few expert running tips before lacing up, especially since running is a high-impact form of exercise that can be tough on your joints and lead to super tight muscles. For help, we reached out to star Barry’s Bootcamp instructor Matt Nolan. Not only is Nolan a treadmill training pro, he’s also a certified running coach, marathon runner, and lifelong athlete. Nolan’s expert running tips will help you prevent injury so you can keep running as you age and get faster as you go—whether you’re a total beginner or are hitting the pavement again after a long (likely winter?) break. 5 Expert Running Tips 1. Stretch! Nolan says taking care of tight muscles is key, via ice, yoga (“Never at the same time, though!”), or simple, consistent stretching. “It can be five minutes,” he says, as long as you stop and make it happen, instead of immediately sitting back down at your desk. Barry’s is so big on stretching it recently began to roll out the “Barry’s Stretch Lounge” at select locations, where instructors will help exercisers prep their muscles for high-intensity sessions and recover. RELATED: How to Stretch After a Workout 2. Don’t skip the warm-up. “I would also suggest a dynamic warm-up routine every day, or at least before every run you go out on,” he says. Try this simple sequence: bodyweight squats, hip bridges for glutes and abs, alternate reverse lunges for hamstrings, quads, and groin, slow push-ups for chest and back, and then some concentrated, slow mountain climbers or bicycles to wake up the abdominals. RELATED: The 5-Minute Workout You Can Do Anywhere 3. Focus on form. “Form is key,” Nolan says. “I like to remind myself to stand tall, land softly on my feet, and to not overstride.” If you’re going to start logging serious miles, getting your gait analyzed by a coach or PT is a great idea. 4. Don’t forget to breathe. Just like in yoga, maintaining control of your breathing is important while running. “If I start to fatigue, I focus on my breathing tempo. Inhaling as I take three to four steps and then matching the exhale to the same tempo works for me,” Nolan says. RELATED: Should You Go Running on an Empty Stomach? 5. Invest in (really) good running shoes that are right for you. You really can’t overestimate the importance of good running shoes. “Shoes are paramount,” he says. “Invest in your shoes, get sized, get analyzed, know if you pronate, get inserts if you need them. You will run hundreds of miles and take thousands of steps in these things, so research and test out lots of them to find a pair that you love!” Don’t forget to also ditch the old ones once you feel the cushioning in the soles wearing down. Now, all you need is the perfect playlist. On to Spotify?
