A BEGINNER’S GUIDE TO RUNNING OUTSIDE DURING A GLOBAL PANDEMIC: WINTER EDITION
Your local gym has been shut down for months due to COVID-19. The only exercise that you see reasonably fit for your health and safety plan is logging those miles outside. I know what you’re already thinking: the temperatures are aggressively dropping and there’s no way you can manage bundling up to run in the weather that you can barely handle walking to your car in. At the same time, you’re on the verge of losing your mind having been cooped up inside while working remotely from your home desk these past few months. Running outside is not only intimidating if you’re most comfortable on a treadmill but especially challenging as the weather drastically changes here in Wisconsin. We’re here to ease your mind on those outdoor running concerns, and we’re excited to provide you a Beginner’s Guide to help you transition into winter running and doing so safely with COVID-19 in mind.
Ensure you have the proper shoes
Luckily, running is a fairly low-cost activity and requires little equipment. All you need is your legs, some determination and a good pair of shoes (and warm clothes in the cold months, of course). First and foremost, you’ll want to buy a pair of shoes that fit your needs, which is dependent on your anatomy. If you’ve been using the same pair of workout or running shoes for three to six months, now’s the time to consider a new pair. If you’re in an area similar to Wisconsin where it snows, temperatures drop overnight and the ground freezes, it will be essential to look for winter-specific running shoes. On the contrary, you could also attach snow or ice spikes to your shoes to help prevent falls. If you’re from Wisconsin or really anywhere remotely cold, you know black ice is a real thing! Check out some of our favorite winter running shoes.
Dress properly
There is nothing worse than walking outside and feeling underprepared and chilled from the get-go. We have one word for you, and don’t you ever forget it: layers! You’ll want to start with a synthetic base layer that will ultimately keep the sweat away from your skin. If it’s really cold, you can throw another layer into the mix, such as a fleece. Top it off with a windproof, water-resistant jacket, shell, or vest, depending on the weather. Water-resistant or waterproof jackets are key in this equation as it will keep the moisture from the snow, rain, or sleet from seeping into your outer shell and into the other layers. As soon as you start to get warm, you can remove the layers. For the bottom half, running pants or tights are recommended. Very importantly, don’t forget your mask! Although you’re outside, you are likely running past or next to others. It’s okay to have your mask pulled down when no one is in sight, but we recommend keeping it locked and loaded for when you approach other people.
Pro Tip: Using a bandana or scarf around your mouth as a mask can help trap water vapor in when you breathe out, helping to keep the air moist and benefit your breathing, according to K. Aleisha Fetters.
Take a look at some pants for both men and women that we recommend to help you get started.
Embrace the run-walk technique
Running outside is incredibly different from running on a treadmill and more often than not, makes it challenging for beginners in the outside realm. To combat this, we recommend starting slow with walking and building your way up to longer increments of running. First, set a target time that you’d like to accomplish and begin walking to get warmed up. Now it’s go time! Start off with a short period of running, followed by a shorter amount of time walking. Repeat until you can add more time to each increment. Once you feel comfortable with your endurance level, you can slowly decrease the time for walking. As always, push yourself even when the going gets tough, but listen to your body when you need to walk!
Have a running buddy
Starting out as a beginner runner is hard enough, but so is dealing with the overwhelming emotions that this year brought. It’s essential to not only step out and enjoy the fresh air but also to see people’s faces outside of your computer screen. If you can do so safely by wearing a mask or distancing six feet apart, having a buddy can help motivate you to run that extra mile that you couldn’t get to on your solo course last week.
Don’t get discouraged
Just like anything in life, running takes time and practice. Don’t give up if you struggle at first or are unable to complete your target time. Breathe, focus, and talk yourself through positive affirmations. You will get there— you got this!
We are all navigating these trying times. Coming out of hibernation for a winter run will help fight off those COVID-19 winter blues, and overall boost your mood and energy. Please continue to practice social distancing and mask-wearing on your runs while you treasure the beautiful scenery of the great outdoors!