by Marco Koschier

[Editor's note: Winter is almost over for many Northern Hemisphere athletes, but for some of us, there’s still a little while until warmer temperatures come along. Marco Koschier lives and trains in Moscow, Russia, a region known for its rough winters. Here, he shares some advice for running in the cold.

For over a decade, I’ve trained and raced IM while living in Moscow and let me tell you, the Russian winter is real winter. To be prepared for race season means I need to train through the cold. I need to accept that we have winter from end of November until end of March every year and that, yes, it will be as cold, icy and dark this time as it was last year. “Not liking” the winter is not an option where I am.

To keep run training up during the cold, dark months, here are some tips that I follow:

1. There is no reason not to run when the temperature is below -20C; the killer is a combination of temperature and a strong wind. Make sure you dress appropriately.
2. Don’t underestimate the surface during winter (ice, snow, mud, etc. -- run an hour in snow or mud and you do not need to do squats).
3. Know your route and the dangerous spots (remember that those spots will change as the weather conditions are change).
4. Always wear glasses when you’re out in the snow – they help with glare and keeping the moisture in your eyes from freezing.
5. Use a skin lotion with low water content.
6. Don’t stay out for more than an hour in one go without stopping at home to change out of sweaty clothes. Prepare for long runs in advance with two or three identical sets of clothes. Do loops that bring you back home for a quick change and a drink. This way, you also don’t need to bring fluids that can potentially freeze.
7. If you can, warm up before you run. For example, before a long run I ride my CompuTrainer for 15-20 minutes.
8. Remember that energy consumption is elevated while running when it was very cold. Last January I lost 1kg and the only change in the equation was the fact that I was running in -20 to -25C temperatures.

Generally running is a good exercise to stay focused each day. Imagine the fun of a 30 minute run in a snowstorm after a four hour indoor ride. If you get through that, you’ll be mentally ready for anything on race day.

Paka