Miles to Run: Marathon Training After a Snow-Pocalypse
If you stepped outside this week, you know the South Shore received a serious winter walloping. While most of us have been reaching for the shovel and a second cup of coffee, there is a specific group of neighbors looking at those two-plus feet of snow with a bit of "marathon panic."
With spring races rapidly approaching, the training schedule doesn't stop just because the snow is piled high. However, navigating icy patches and snow-covered sidewalks requires more than just grit, it requires a strategy to keep your body from breaking down before you even hit the starting line.
Tips for the Snowy Long Run:
Prioritize Traction: This isn't the week for your fastest road shoes. Opt for trail shoes or traction cleats (like Yaktrax) to provide a better grip on the slush.
The 10-Degree Rule: Dress for 10 degrees warmer than the actual temperature. Overheating leads to excessive sweating, which can cause a dangerous chill if you have to stop for a light or a crosswalk.
Adjust Your Pace, Not Your Effort: Running in snow is essentially "resistance training." Your heart rate will be higher even if your pace is slower. Focus on time on your feet rather than hitting a specific split.
Walking is Not Your Enemy: In the end, use your best judgment. It’s ok to stop and walk when it’s slick, a little walking won’t set back your training but a bad fall will.
Running on uneven, slippery surfaces puts immense strain on your stabilizers—specifically your ankles and hips. Incorporating lateral movements and single-leg balance work into your warm-up can help prepare your nervous system for the "wobble" of a snowy sidewalk. Injury prevention is about "pre-habbing" the areas that the snow targets most.
Our local teams at Elliott Physical Therapy are seeing plenty of runners this month looking to stay ahead of the "winter aches." If that snowy trek left your knees or hips feeling a bit off, don't wait for it to become a season-ending injury. Book an evaluation at any of our South Shore locations to ensure your training stays on track, regardless of the forecast.
About Elliott Physical Therapy
Family-owned and operated by Darryl and Patti Elliott since 2014, Elliott Physical Therapy is an outpatient orthopedic physical therapy company with nine locations in Massachusetts, including Hanover and Hingham. Focused on discovering and treating the underlying causes of injury and pain, expert clinicians at Elliott Physical Therapy use proven hands-on therapy and personalized home exercise programs to relieve your pain and improve your function. Learn more about Elliott Physical Therapy here. Appointments can be scheduled online here.