Winter in Wisconsin, it certainly can be beautiful. 

Many challenges await the out door runner. From deep snow, to icy roads, to slushy wet ick. 

Getting through these challenges takes some dedication and the right attitude, but it makes for terrific training and endurance building as well a great preparation for trail running.

Before we can get out and run, there are a few things to consider. The temperatures with windchills can range from -20 to 40 degrees (shot of crazy winds and whipping snow). With that huge variance in conditions, dressing correctly is very important. Layers are your friend here, Starting with a good base and working up from that, and remember men, you’ll want to keep ‘everything’ warm 😉 For the legs I typically wear tights, undies, running pants, and normal socks. For the top layer a tech-long sleeve tee, cotton tee, long sleeve over shirt, sweatshirt, all dependent on the temps. Then hat and gloves are usually a must. Options are important, I have multiple hats, gloves, shirts and pants to cycle through. Finally, once you start moving you’ll warm up quickly, make certain to dress as though it is about 20 degrees warmer than the windchill temperature.

Once you’re dressed and ready to run, remember to start a bit slower than normal. (Solo Running Shot setting out slow from the house) Give your body a chance to get acclimated then don’t be afraid to get into it like it was Spring Summer or Fall. 

The other crazy part about our winters’ in Wisconsin is the lack of sunlight. We’ve got from about 7:00 am to 5:30 pm of daylight, and if you’re like me, you’ll be working those hours. So, that means it’s time to get comfortable with running in the dark. Rule one, safety! Lights and reflectors are your friends. I even make Elsa wear them. Be wary of all the vehicles out there, and assume that they cannot see you. Also, make certain you let loved ones know when you’re going, how long you’ll be gone and what route you’ll be taking… just in case. 

Once you’re out there, though…. It can be spectacularly peaceful. Winter silence can be overwhelming, and taking out the earbuds and just running through the stillness of the night is truly calming.

While the roads and trails make for some difficult terrain, those same conditions provide for excellent training. The bumps and uneven surface are a great simulation to trail running and even a ¼” thin layer of snow can act like running in sand, forcing you to put more into every stride. Let’s not forget the edge you’ll have over the competition as well, proving yourself in difficult conditions is the best confidence builder. You know you can get out there and race in anything, because you train in it

Meanwhile your alternative is the treadmill, that hamster wheel to mind numbness is best left to be used only in case of emergency. Get outside and run if at all you can, and you’ll come to love it.

I personally don’t do anything too different to run through the wintery conditions. When it’s bad you’ll need to be more mindful of your footing, but I feel that continuing to keep a forward momentum is really the key. Problems start to arise while turning or starting / stopping. Like driving in bad conditions, changing the momentum is where sliding occurs. So continue to run on, be careful around the bends or where it feels more slippery than normal. 

If you really want to try to mitigate the slick conditions, there are some grip options to help. Tools like yak tracks, or studs that can be put on or screwed in your shoes can give you a bit more traction, but they have some mixed results.  While certainly help with grip, it can be a struggle to keep them in place on your feet. Overall, I prefer to just get out and run while keeping an eye on my footing.

Like most everything in life, training can be a lot more enjoyable with friends. While it is sometimes difficult to arrange, great runs that let the time slip by are done with friends. Sometimes good conversation, most of the time just good company in silent appreciation for the work your doing, but always worth it. When others aren’t available for a run, I personally turn to my most faithful running companion Elsa Running with a dog could be an entire video, and while it isn’t always the easiest, it can be very rewarding. and is certain to build an even tighter bond between you and your pet. Just a little warning though, when you start running with them every day, they come to expect it 😉 

While running is fantastic, winters in Wisconsin do offer many other forms of cardio in the snow that work great for cross training and still getting you ready for that next race. Cross country skiing and snowshoeing are both low cost of entry and easily adaptable skill sets to traditional running. Either will allow you to get to places that are otherwise unreachable by with your running shoes on.

While it is great to have a nice off season between race years, the Wisconsin 4 month long winters are a bit longer than my off season. Training through them becomes inevitable. Getting comfortable and  starting to enjoy running outside through the toughest of conditions is an incredible edge for our native endurance athletes. 

If you’re a runner who spends the winter inside, I hope this gives you the motivation to get off the treadmill and try out your sneakers on the icy roads. 

If you’re a runner who is already running outside through these wonderful conditions, I appreciate the example you are setting, keep it up.

And if you’re from the south where there isn’t a terrible icy cold and snowy winter. I’ll see you when I head there on vacation !