Running in Winter Cold
by Kate Pophal

I want to continue my running but the snow and ice isn't the best surface to run. Any advice?

A. In snow and ice running the runner needs to place the entire foot down, leading with the heel.

You can also slow down a bit and place one foot on the edge of the sidewalk that usually has snow near the treelawn.

Things that help are trail shoes as they have a more aggressive outsole and can be water resistant or waterproof. Also 'Get a Grip' replaceable tungsten carbide spikes that slip over your shoes (Second Sole carries).

I am worried about running in the cold because the cold air seems to get into my lungs. What can I do?

A. The cold weather will not hurt the lungs. I even had a client that was new to winter running positively comment that it felt like her lungs were getting a cleaning.

If the runner is very uncomfortable or has asthma, like me, they can wear a running blacklava, which is a full facemask or a running neck gator, that could be placed over their mouth.

I usually start on days under 30 degrees with a gator and find I don't need it after 10 minutes or so. A scarf would work too but may get wet after 10 minutes or so.

I've moved by running routine indoors at a fitness club. The indoor track is very small - about 24 laps per mile. Is this a problem?

A. Small banked tracks can be harmful to your ankles. Make sure to do both directions during the week, giving both equal amount of time.

Vary your workouts with the treadmill or outside running.