We asked two-time Irish Olympian, Sinead Delahunty, how she keeps warm and motivated during the long winter months. A long time Team New Balance member and Boston, MA resident, here's what she said:
Wear layers:
Depending on the conditions, I wear a number of lightweight, breathable layers. As you warm-up during the run you can take of a layer and tie to around your waist to keep comfortable.
Wear breathable clothing:
Wear a high performance, breathable top next to your skin that wicks away the sweat from your body. Cotton t-shirts will not do this, and you will get wet and cold as you continue your workout.
Choose an appropriate jacket:
In extremely cold or windy conditions, I usually wear either a wind/rain resistant or waterproof jacket. But, unless it is raining or snowing, I tend to stick to more wind/rain resistant outerwear, as these jackets are usually lighter while still serving the main purpose of protecting you from the cold or rain. And always keep gloves in the pockets of you jacket.
Wear a Hat:
You lose the majority of you body heat through your head, so a hat is essential. And I don't mean a baseball type cap. Wear a hat that can cover your ears, especially when the weather is extremely cold.
Be safe:
I always wear a reflective top when running in the dark. And this is especially important during the winter months when the conditions aren't ideal for running or driving. Make sure you wear enough reflective clothing, bib, jackets, shoes, pants, that you can be seen clearly.
Find a friend:
During the long cold months, when it is hard to stay motivated, I always find it easier to do my workout if I am doing it with a training partner. On cold and windy nights, I find the hardest part is actually getting out the door! And if I am scheduled to meet someone for the workout, I know I won't procrastinate or even bag the workout.
Go indoors:
Many parts of the country have excellent indoor tracks. In Boston there is the Reggie Lewis Track Center, in New York City there is the New Balance Track and Field Center. Check to see if any local running clubs in your area that do workouts on indoor tracks. Doing workouts on an indoor track can be fun and break up the monotony of running distance on the roads.
Try the treadmill:
Some people hate it, but I love running on the treadmill. If it's too cold or snowy outside, try the treadmill. I usually wear an ipod when on the treadmill, and you can do your workout without battling the conditions.
Cross-train:
If conditions are really bad, and my legs are tired from training, I find it is good to cross train instead of running. A stationary bike or elliptical workout is good, but I really enjoy going to the pool to do a swim or pool run workout.
Don't be a hero:
Don't be afraid to take a day off. As my coach says, sometimes a day off is the most important part of your training.
Good luck with your training during the winter.
