Running on (Thin) Ice
A few tips for tackling slick surfaces
by Coach Jenni
It’s that time of year when things are frozen and just a little slippery outside. That doesn’t mean you have to be stuck inside on a treadmill. It’s a great time to go outside and explore the winter wonderland around you. Here are few tips for running on slick surfaces:
1. Try to stay relaxed, it’s easier said than done! If you’re tense while running, you’ll feel it the next day. Start with a good dynamic warm-up so your body is warm, relaxed & ready to go!
2. Regularly glance down at your running surface & pick the clearest path. Avoid painted lines and seek out pavement over cement, it tends to have a little better traction. If it’s really slick out, a dirt path may be your best option.
3. When running on ice, shorten your stride. Think: quick, light steps! Shortening your stride will ensure that you land under your body, the best position for good balance.
4. Resist the urge to lean back, stand tall with good posture. Again, this will help you land under your center of mass & improve balance.
5. Land on your midfoot or flat-footed. Shortening your stride will encourage you to land on your midfoot. Your midfoot provides more surface area & better balance than landing on your heel. You may notice that you slip more walking, than running, that’s because walking uses a heel strike.
6. Think about lifting your legs with your glutes, rather than pushing off with your toes. Pushing will cause you to slip.
7. Use your arms for balance, airplane them out to your sides if you need a little extra help.
8. Finally, if you have trail shoes, use them, they have more tread than traditional running shoes & provide better traction.
Stay safe & enjoy the frosty landscape around you!
Winter Running: Brr, it’s cold outside!
by Coach Jenni Nettik
The hardest part of running in the winter is getting out the door! Just do it–and you’ll feel great. Having the proper gear also helps keep you comfortable while running. It doesn’t take much, but we do have a few recommended items.
For starters, here are a few winter running tips:
1. Always dress in layers!
2. You should be slightly chilly when you head out the door–that’s the hard part!
3. Be visible, choose gear with reflective touches so you can be seen during the short days.
4. After your run, change out of your damp clothes quickly (dry shoes & socks feel great, even if only for a car ride).
Here’s are some links to our favorite winter gear:
Your summer shirts are perfect!
Running Tank or Short Sleeve
Tight long sleeve tops trap in the heat. Thumb holes & sleeve cuffs help keep your hands warm.
This is a favorite, it’s thin, but toasty!
Long Sleeve Athletic Top
Many people only needed this when it’s below freezing, windy or humid!
Perfect layer for after a run, during a freezing run, or cross-country skiing (sometimes runners do cross-train).
They keep your feet warm, even when wet!
Helpful for slick or snow covered surfaces. Waterproof & Goretex are probably unnecessary in dry place like Colorado.
Trail Running Shoes
Gloves & Mittens
Need a couple layers?
Have good circulation? These may be enough!
Always have cold hands? Wear your ski gloves (& some hand warmers too)!
Hat or Headband:
Keep your ears warm & trap in heat by wearing a hat! A hat with brim keeps snow out of your eyes too.
Winter Hat with Brim
If you tend to over-heat, a headband may work better for you!
Warm the air before your breath it, cover your nose, mouth & chin.
If you’re lucky enough to run in the daylight, protect your eyes from the sun, snow & glare.
If you’re running at night be seen!
An easy addition to any outfit!
Flashing Arm Band
Did we miss anything? How do you stay warm in the winter?
We’re proud to sponsor Gociety’s Let’s Race: An Evening of Beer & Wisdom. It’s free, but to join you’ll need to sign up now, spots are nearly full!
Gociety is hosting yet another great shindig: Let’s Race – An Evening of Beer & Wisdom. We are working with some great local companies like Runners Roost, Mercuria Running, and of course Upslope Brewing Co. to spend an evening teaching you how to tackle your first race on pavement or trail from 5K to 26.2.
The night will be filled with run groups, technique clinics, a runner’s resource expo, The Uphill Challenge and helpful tips, tactics and strategy on how to tackle your next running goal.
5:30pm Mercuria Running Clinic
6:00pm Gociety Group Run (3 & 6 Mile loops)
6:30pm Doors Open to all registered guests
7:00pm – 7:45pm Uphill Challenge
7:45 – 8:00pm Uphill Challenge Pro Series
8:00pm – 9:00pm Running Tips & Strategy
9:00pm After Party Sponsored by our friends at Upslope Brewing Co