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For a runner, winter presents challenges: It's cold. It's dark. It's wet. Under those conditions, the attraction of running pales in comparison to huddling close by the fire, with a hot beverage in hand.

That doesn't mean you should give in. It takes discipline to keep yourself on your training regimen when there's snow on the ground, but there are things you can do to meet the challenge of keeping on track in the face of winter obstacles, perhaps even turning those obstacles into benefits. Here are some tips:

Clothing/equipment: Make sure you have clothing that is rated for the temperature and weather you're likely to encounter. Don't skimp on base layers, tights, hats, gloves – all the layers that can make the difference between comfort and distress. And choose shoes that are appropriate for the weather. Beware of the thin mesh panels designed for maximal breathability. They're great in summer, but leave your feet susceptible to the elements in winter. Look for running shoes with special materials to keep your feet warm and dry, with soles that give good traction in slippery conditions. You can even get add-on cleats for extra grip.

Winter running considerations: Check your local weather forecast to avoid being caught in dangerous conditions like heavy snow, freezing rain, adverse wind and temperature advisories, etc. Choose your routes carefully, looking for roads that offer good visibility and minimal traffic or better yet, avoid road hazards altogether by utilizing local trails. Warm up and do some range-of-motion exercises before you head outdoors. Make sure you start your run into the wind, so you hit the coldest part of the run first, before you have broken a sweat. And for added safety, run with a partner, especially if you're in a sparsely populated area.

Cross training: Aerobic winter sports like cross country skiing or snow shoeing are great cold-weather alternatives to running. Skiing in particular offers a workout that is similar in aerobic intensity to running, and both offer the opportunity to learn a new skill. OptumHealth Performance offers cross country ski courses to get you started.

Indoor training: When the cold is just too much, head indoors. Use the OptumHealth Performance treadmills to keep your miles up. You can use the treadmill for steady-state runs, lactate threshold workouts, even hill repeats. We also offer technique classes, to help you refine your stride.

Mix it up: Don't fall into the pattern of doing the same thing – like the treadmill – every day. Spend some time training indoors but also try to get outside when you can and embrace at least one other outdoor winter activity. It's important to maintain a mix in your workouts and keep things in balance. Throughout the warmer months this balance happens more naturally, but you need to make more of an effort during the winter.

Enlist help: Find a running partner, both for safety sake and for accountability. And consider working with me or one of the other coaches at OptumHealth Performance. We can help you build a plan that suits your goals, guide you in building your strengths, and give support to keep you motivated.

Winter is a challenge, but it's also an opportunity. OptumHealth Performance can help you get a jump on your springtime fitness and competition goals. Schedule a free coaching consultation today by calling us at 952-769-2060 or visit OptumHealthPerformance.com.

For informational purposes only. You should consult an appropriate health care professional to discuss whether the information herein is right for you.

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