Winter Running

  • How to Run on Ice & How to Fall

    How to Safely Run over Snow and Ice!

    Running is typically without it sudden hard impacts.

    That changes when you slip on a slick surface and crash into the ground.

    Here, we'll give you the details on how to best run over slippery surfaces, and what to do if you fall.  Read More

  • Best SKORAs for Winter Running

    Best SKORAs for the winter.

    "There's no such thing as bad weather, only bad gear choices."

    With winter upon much of the northern latitudes, winter gear selection must be considered.  Read More

  • Muddy Etiquette

    Etiquette for muddy trails.

    A lot of planning and work goes into making a single track trail.

    I didn't know this until I was able to help create a trail, as seen in the above photo. I had no idea how much planning and work went into this! Every little turn and path is planned. The contour of the hill is taken into consideration. You're shown how to shape the path so water can run freely off of it to prevent pooling. Read More

  • How to adjust your running for the winter

    How to adjust your running for the winter.

    Most high-profile events of the year are past, yet there are still plenty of shorter races this season.

    Thanksgiving is the most raced day in the United States, and then you often have races both on Christmas and New Years as well.

    If you wish to perform to the best of your abilities at these events, you must continue training into these winter months to stay sharp. When comparing winter and summer training and racing, there are a number of considerations of which you must be mindful. Read More

  • What to do in the "off-season"

    What to do in the off-season.

    Running is a winter sport that is merely played out in the summer.

    What this means is that the final long run you do 3 weeks out from your marathon that you spend hours trying to decide the distance of matters little.

    The 4 month training plan you do before the A race of the year is important, no doubt. However it still may matter less than what you do during the 4-6 months before that training plan.

    For many, the big off-season question is what the heck should I do?!?

    And that's a completely valid question.

    Many feel a bit lost, with no race in the immediate future.

    SKORA Fit

    So let us think this through a bit,

    What exactly should you do in the off-season?

    I feel the very best thing you can do while not training specifically for an event is to train your greatest weakness or to work on that which you've neglected.

    For myself and the off-season, I have three goals.

    1) Increase my average monthly volume. I'd like to come out of the winter being able to comfortably run a bit more than I have been doing during the summer. While the colder weather may make it tough for people to run more, I've also found that a lack of frequent races makes it easier to run more.

    2) Work on my speed. At the same time as I increase the amount of easy miles I run each week, I'd like to make my 2-3 weekly quality workouts more geared towards the 5k faster running than the half marathon specific training I had been doing most of the summer. Last winter I worked on my mile speed. The faster I can run 3.1 miles, the faster you can run 13.1 miles and the faster your easy pace will become. 

    3) Get back into consistent strength work The closer I am to a goal race or if Im racing a lot during the summer, I tend to do less strength work as my training quality is quite high. Ive always found the winter allows me to almost reset on strength work. Our friends over at Kinetic Revolution have a number of progressive strength training programs you can start this off-season. 

    How about you? 

    Think about the last 6 to 9 months, what is something you have possibly put on the back burner with your training? If you're a triathlete, work on your weak sport. If you're a runner, focus on an aspect of your fitness that needs attention such as short course speed, general volume, strength work, work on increasing your run frequency but not necessary volume, improving your hill running ability, or doing more trail work.

    You May Also Like: How & Why You Outside in the Snow / The Importance of Winter Training

    Kyle Kranz
  • If You Can't Be Seen, Forget 'bout the Foot Race

    For many runners, summertime is a joy: plenty of warmth, no snow/ice to deal with, and hours upon hours of daylight. When that summer fades into fall and then winter, that light becomes precious. With the ever-increasing darkness each day, staying visible can mean the difference between a successful winter training season and months of forced treadmill time.

    Assume You Can’t Be Seen

    It’s important that runners be aware of how hard they are to spot while out at night. Drivers, distracted by inclement weather, cell phones, and directional headlights, lose that extra few seconds to spot us streaking across the street. Rule #1 for any kind of evening or early-morning running is simple: assume that no one else can see you.

    Shine On

    Do as much as possible with the available light by wearing bright, reflective clothes and shoes that will light up when illuminated. Plenty of running stores offer lightweight vests that double as gear holders and even more running apparel manufacturers include reflective material in their clothing.

    Get Flashy

    But that’s not always enough. Motion AND light, together, offer the best chance for a runner to stay safe. For me, our PHASE-X model is a no-brainer pick every time the sun sets. Because my feet never stop moving, drivers can more easily see that 360° reflectivity as I make my way down the sidewalk.

    Light Yourself

    No matter how much light we reflect, it’s also important to light ourselves up when we can. Headlamps work well, as do motion-activated lights that can be attached to your shoes to illuminate on impact. Starting today, we’ll be giving away LED lights with each purchase (while supplies last) that can both help keep you seen and show off those new SKORA.

    Good luck with your fall/winter running and stay safe out there.

  • Winter Running - How & Why

    Screen Shot 2015-10-08 at 12.51.01 PMBefore Winter

    Being an endurance athlete in the winter is expensive. You have two options. Either spend the money on a gym membership or purchase cold weather gear. Many may prefer to slowly accumulate winter gear during non winter months. This way less is spent at once and can be picked up through sales. Other than the apparel, there are many other ways you can make winter running more enjoyable.

    Why should you decide to run outside in the winter?

    It is peaceful. During the winter there are less people out and about. This often gives winter running an almost tangible sense of serenity. There is something special about running on a fresh snowfall and seeing no other human tracks on the trail, road, or sidewalk. The only movement is the small birds in the bushes along the path. There are few other instances more peaceful than a winter run on a Sunday morning.

    Enjoy the beauty No one can argue that snowfall makes for a beautiful landscape. From a downtown to a canyon, it is amazing we are lucky enough to experience something as fantastic as snow! You can either fight it, or accept the beauty that you are witnessing.

    It is motivating, especially during a blizzard! From images of Rocky Balboa running through the Russian snow to Emil Zatopek training at night with a flashlight through a Czech winter, these images are inspiring! Plus, you cannot disagree that going for a training run in a blizzard makes you feel pretty cool! (and a bit crazy).

    How should you run during the winter?

    Warm up Take a little extra time prior to a cold run to warm up indoors. Perform a body weight workout for your core and/or legs. Go through a dynamic stretching routine. These may benefit you year round, but during the winter they also serve to warm you up prior to heading outdoors.

    Run later in the day. If you can fit this in around your schedule, try to train in the afternoon or evening. Aside from the day's temperature being at its peak in the late afternoon, your core body temperature is also higher later in the day.

    Take short strides When running over ice, taking shorter strides and landing close to under your center of gravity will reduce the risk of slipping. A hard heel strike too far in front of your hips causes increased impact forces and a breaking effect, and it is just asking to slip on ice.

    What type of gear to use?

    Shoes Some brands have released winter versions of their shoes. We feel the goat leather upper on the SKORA Form is a fantastic material for any season. The leather does a much better job at keeping snow out of the shoe than a standard mesh will. At the same time, it still allows water to exit the shoe easily. Our goat and sheep leather also becomes softer as it becomes wet and worn in, unlike your standard cow or lower quality leather.

    Layers Wearing multiple layers can serve a variety of purposes. First, it makes apparel more versatile. One heavy jacket is great when the temperature is very low, but it is useless at higher temps. However if you wear multiple layers, those pieces of apparel can be picked from and worn at different temperatures.

    Gloves for example. A thin liner can be worn during the autumn to keep your hands warm. During the winter you can wear the same liner, plus a thicker pair, plus a thin windproof pair of mittens to keep your fingers warm. If you decide you put on too much, removing a layer is always an option. However removing one single pair of very heavy gloves may not be appropriate. So, choose layers!

    Windproof Being aware of and ready to deal with wind can make or break a training session. A run in 30 degree temperatures is not a huge deal. However, if you add a 15+mph wind, everything changes. This is why a windproof outer layer is key. Look for windproof gloves, jackets, underwear, and tights. When you purchase, be sure to get the correct size for wearing a layer or two underneath.

    Tights These are a perfect option for winter training. A pair of tights will wick sweat off of your skin to keep you dry while at the same time, unlike pants, keep cold air off of your skin. As mentioned above, keep an eye out for windproof options.

    Visibility With the shortened daylight hours, this is a safety issue that must be addressed if you run early in the AM or late in the PM. Visibility includes the runner using a good headlamp to light up the path and wearing some type of reflective gear to make sure other athletes, cyclists, pedestrians, and drivers can see you. Purchase a reflective vest, wear reflective earbuds, or even put some reflective tape on your water bottles. Anything to increase your visibility.

    This winter, remember to Run Real and run safe!

  • The Importance of Winter Training

    The importance of winter training. A wise man once said that triathlon is a winter sport that is merely played out in the summer. This is meant to remind athletes that while summer training is important, consistency throughout the colder months is much more crucial to summer success.

    Podiatrist Dr. Nick Campitelli recently tweeted, "What is the most crucial part of Hal Higdon's 12 week marathon training programs? The six months leading up to it."

    With strong training during the winter, it would even be feasible for an athlete to have an early season peak and a late season peak, with enough time for recovery between the two. The below quote is actually from an old Endless Pool review, but it speaks of the importance of good training during the winter.

    Kenny Glah and Jan Wanklyn have one of these pools. They've got a StarTrac treadmill and a Computrainer as well. All down in their basement. They can do an Ironman down there. Longtime triathletes hate racing Glah in the early season. He emerges from his stealth basement like an axe murderer--not having been seen by any living soul (save his family) for three months--fit as a fiddle and ornery from cabin fever. "He does so much training down in that basement," says Tinley, "you could mine salt down there."

    You may also like: How to Adjust your Training for the Winter / How & Why of Winter Running

    What tools and tactics do you use to stay consistent with your training during the off season?

  • Best Winter Races

    Best Winter Races

    An end to the summer does not have to mean an end to racing. Having some type of goal race or event during these upcoming colder months can be just the type of motivation needed to stick with training and nutrition. Here is a short list of some of best races among various distances to give you some goals through the winter and spring. Read More

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