Winter running, AKA what doesn't kill you makes you stronger

When I finished my marathon, I was on a running high.  I started planning my winter training, to maintain base for a fast 5k, add speed  in the spring, and then build the distance again in the summer for an attempt at a sub-3 marathon. It sounded like a good plan.  And then it snowed.  And then I realized why I never have a training schedule that includes anything besides slogging miles in the winter.  It is hard to run when the streets are icy, snow is blowing in your face, and you can't feel your toes.  But taking all winter off would lead to a larger, unhappy version of myself, so I keep going.  Unfortunately I am not a treadmill runner, so all my winter miles are outside, but I have learned that you can do anything with the right gear and expectations.  Here is my list of things you need most to survive winter running:

1. Attitude:  remember that what doesn't kill you makes you stronger, and all those days you spend training in the cold are putting you ahead of the lazy (though warm) slugs staying inside.  Remind yourself how much you love the seasons and having the streets to yourself.  And remember to smile when you get looks that tell you people think you are crazy.  You are.

2.  Spikes:  Ice is not our friend.  Most of the time the plows scrape off the top layer of snow and leave the smooth but deadly ice underneath.  Find some nifty spikes that strap over your running shoes and give you a bit more traction.  They can be pretty affordable and are available in different thicknesses (from rubber studs to chains) depending on your winters.  

3.  Layers:  abandon all cotton, you winter runners.  Use layers of technical fabrics, so the sweat is wicked away from your body and the heat is trapped in.  This way you stay dry and warm. Also you will feel faster and sleeker in long tights instead of sweats.  Don't worry about the looks you will get from neighbors, they are just jealous of your ability to wear spandex in public.  Common advice says if you are warm when you start, you will be hot once you get going, so dress a layer down from what you need, or be prepared to undress as you go.  

4.  Mask/balaclava:  once temps drop into the teens, I need face protection.  If it gets into the single digits, or it is windy, I pull the mask over my mouth and breathe through it to warm the air. Icicles will form on your eyelashes but as long as you can see you can run.  

5.  Lower your expectations:  By all means, maintain mileage, and throw in speed days when the roads are clear and the sun is  shining, but don't expect a lot of your training.  When it is frigid, your body has to work harder to achieve the same results, so fast times are harder to come by.  That's okay.  Know that whatever base you put in during the winter puts you closer to a PR in the spring, so just go with it.  

6.  Hot chocolate and hot water:  just taking about the hot cocoa and the hot bath awaiting at home get me through many cold days. Hot water is a wonderful thing.  

Finally, have fun. Find a buddy, take a cross-training day somewhere warm, or go sledding instead once in a while. Think about the good things of winter, while looking forward to fast times in spring.  Just don't talk to people who live and run in warm weather.  It doesn't help.  Trust me.