How do midwest runners do it?

Let me add that the cold air does wonder for developing your lungs. Just be sure to dress warmly, and cover the extremities. It will be slow, but who wants to actually race in the winter. That is when you build up stamina and mental toughness that will help you in the actual racing season.

When it was snowy/icy I ran through the winter on park trails, which were either plowed or had enough surrounding snow that you can avoid icy patches. I just ran easy, and didn't worry about speed/tempo workouts during the winter. My stop-point for outdoor running was -10F.

Even in single digit temps, I never ran with more layers than a sweatshirt and perhaps a windbreaker, and 1-2 pairs of socks/tights. But I also wasn't emaciated-thin like many serious runners are, so if you're single digit bodyfat going out in the cold could be a more serious problem for you than it was for me. Otherwise, however cold it is, you suitably warm up within 20 minutes of consistent running. The thin ones are best off with the traditional routine of winter being their offseason and focusing on running in summer because of their resulting lack of adipose tissue that keeps you warm.

If you need to do a warmup routine, do it inside if you can. But otherwise warmup routines are mostly overrated for winter running, where you're probably going to run easy the entire way.

I think a lot of this has already been said but I'll add another voice. I live in Minneapolis and run 7 days a week. I just looked back through my strava and I was only on the treadmill 5 times last winter. I pretty much only run base miles and tempos in the winter, speedwork is tough in the cold/snow. But running outside isn't too bad once you figure out how to handle the cold and ice/snow. Wear fleece lined, thermal, windproof tights, underwear with a wind liner, layered thermal tops with a windproof outer layer, warm beanie, double layered mittens, and smartwool socks. I also use a face covering when it gets into the single digits. Basically, you just need to layer up and add traction to your shoes when there's ice. Here are some helpful links that pretty much summarize my strategies.

http://skyrunner.com/screwshoe.htm

https://rootsrated.com/stories/7-pro-tips-on-winter-running-in-minneapolis

https://www.letsrun.com/forum/flat_read.php?thread=8538248

Youll be fine. The cold isnt the issue, your biggest hurdle is weather or not you have plowed and salted roads/sidewalks. Grab some decent winter gear and youre good.

The cold won’t be your biggest obstacle .. it’ll be the winter wind and lazy people who don’t shovel and/or plow their sidewalks and roads.

I agree that footing is the biggest issue. Unless you have access to a good 200 M indoor track, use January-March as a base season. Don't expect to get any kind of speed, just get strong as hell. Even easy running bundled up and on iffy footing can do that. Come warm weather you'll be fired up and physically ready to hit the track.

Indoor tracks are a good option:

https://minnesota.cbslocal.com/top-lists/best-indoor-tracks-to-exercise-in-the-twin-cities/

Keep your hands and feet warm. Two pairs of gloves does wonders. Those toe warmer and hand warmers where you activate the heating component by shaking the bag really help.

Running tights, long sleeve, jacket, beanie, gloves.

Those are the essentials. If you run outside in slush/snow/ice you’re just going to have to accept that your feet get wet. Some shoes are better than others for keeping your feet dry. Shoes with a tight woven upper are good. Wool socks are great. Running on snow isn’t that bad if you’re just looking to run easy. Good thing about the upper Midwest is they plow the streets relatively quickly.

It’s honestly not that bad once you accept the fact it’s winter and it’s going to be cold. Save the workouts for good weather days and you’ll be fine.

work days wrote:

Just be sure youve got your little guy covered. The unthawing process in the shower can be excruciating.

This!!!!!!!!!!!!!!!!!!!!!!!! so tru.

As already pointed out footing, as in not busting your ass on ice is top of the list.

Park trails that get walked on, partially melt and refreeze seem the worst.

Running on these in low light is a challenge, you basically never get to relax.

I start with a short loop of about 10 minutes to get warm and then ditch my

outer layer in the Jeep, just hate being cold and tight when starting out.

If I run from home I'll get maybe 10-15 minutes on the treadmill then head

outside already pre warmed.

The crappy footing will work your feet and ankles and either strengthen them

or make em sore as hell.

I’ve gone running or even speed walking (during injury recovery) on single digit F days. You just get used to it. With good quality clothing, you don’t need to wear a lot of extra clothing weight, probably ~2lbs at most on the coldest days. You will sweat while running even when it’s really cold, so the trick is to get breathable warm layers.

Check out the average max temperature and it probably rarely goes below 20F even in Jan/Feb. Run mid afternoon when the sun is still out and you’ll rarely if at all encounter single digits or lower while running.

winters wrote:

I may be getting a 6-month temporary job assignment in Minnesota January-June of next year.

Unless I'm mistaken, Minnesota is pretty cold during that time, like single digits or even negative temps in F. Is it even worth trying to run outdoors in those temps?

I'm coming from TX FWIW. While summers can suck, I usually run at 5am before it gets miserable. Doesn't seem like an option in the midwest.

Should I ask my company to try to get me a place near a gym, or ideally an apartment that has a small gym inside?

Dear concerned Texan,

As I am sure you'll soon figure out, Midwesterners don't run, they Ice fish. Upon moving to your new house I suggest making a stop at the nearest Cabela's to grab an ice fishing rod, fur toque, big winter boots and a 8 pack of Busch. Your meals will consist of meat and potatoes and a large coffee to keep you warm. You will not run until the lakes are ice-free and mosquitoes are biting.

Welcome, to your new home.

Cheers!

First of all, remember it will take your body a couple weeks to acclimatize to the cold and you will need to hydrate and fuel more. I've spent several winters in Northern New Hampshire training for Boston and never once ran on treadmill, I took my cue from Nordic skiers for layering before eventually just switching to that sport for the winter. I also lead winter camping trips for work, which have included tarp camping with one trip being a week of lows at -30F and highs of 10F. Remember that you should feel chilly at the start, and that sweat=cold. The following tips are based on my experience but will probably work for you too:

Head layer: A thin headband will keep your ears warm and allow you to regulate heat/not sweat, a fleecy headband is great when it's colder/windier. A thin hat when it's super cold. A thin buff for your neck is really helpful too, the thick fleecy ones will be too hot. A few dabs of vasoline or dermatone on your nose/cheeks when it's windy will help keep frostbite away

Shirts: Thin baselayer, wool works well, anything too thick or fleecy will hold sweat. Wool or synthetic shirt over baselayer, definitely no cotton. Lightweight quarterzip as your outer layer, this should be breathable, having a zip will allow you to dump heat when you are too hot so you can avoid sweating too much. A layer with a wind blocking front but breathable back is key for windy days.

Bottoms: : Some companies like Craft and Smartwool make briefs with windblocking over the crotch, these are well worth the investment. Running pants/tights based on preference. Base tights for under your pants/tights on colder days. Consider some xc ski pants/tights/base tights with wind blocking on thighs for those super windy days.

Hands: Thin running gloves, thicker xc ski gloves, thick mittens, it all depends on temp. There are some mornings when I will wear thin gloves under puffy mittens that I can pack away really small when my hands get hot.

Feet: Wool socks.

Major takeaways are no cotton ever and don't wear things that will keep moisture in. Traction is a personal choice, you can go blue collar, yack tracks, or studded shoes. Any good running/xc ski store up there should point you in the right direction for gear. Get out there and enjoy winter, it's a beautiful time of year.

work days wrote:

Configuration is as follows:

Three items covering torso, two covering mid region.

Example -

Under Armour Compression Turtleneck

Long sleeve dri fit

Vest

Tights

Running Pants

Just be sure youve got your little guy covered. The unthawing process in the shower can be excruciating.

I would second this. (I live in Cleveland, it doesn’t get as cold as Minnesota on average, but we get a little more snow).

Be very careful, layers or not, trying to do Speedwork. Black ice is a real thing, and I’ve even done easy runs on pavement in Saucony Peregrine ICE+ shoes. Others put small screws into the sole of their shoes for traction (a little overkill I think).

Layer up, watch for ice, do your faster work on a treadmill or track.

There are less than a handful of days all year when you can't run outside in the great white north. Grow a pair.

As someone with the last name Rosenthal I can testify to the accuracy of the 2nd to last sentence, especially when it comes to brownshirts or trump voters.

This was the post I was referring to -

Back in the 80's I remember reading an interview with the head of the Finnish Athletic Assoc. He was trying to revive the sport to the old days of Nurmi. The problem was all the top runners wanted money to head someplace warm for the winter or they couldn't train. Then one day he was at an event with some of the old timers and he asked where they trained in the winter. They told him they just went out in the snow! Dress in layers. The body produces a lot of heat. Ears, fingers and gentiles are the places that will have trouble. As a New Englander I seldom wear a hat or gloves for an entire run.

SeattleSilver wrote:

I don't regard the temperature as the main problem. When I lived in Wisconsin and Chicago at various times in my life I would run comfortably in temps down to minus 10 F. The main issue is finding a place to run where the footing is good if there is snow and/or ice. Most days will be OK.

This is absolutely true. I lived in Alaska for a couple decades and the issue was almost never the actual temperature, but finding a place where I could run without slipping. Especially if I wanted to run fast. It just isn’t worth the risk of a fall in certain conditions. You have to learn when it is safe and when it is not.