Contributing writer Bonnie Cranmer
Winter can be a challenging time for runners and cyclists looking to prepare for spring marathons, or any outdoor fitness routine. While the roads in Craig County invite outdoor enthusiasts, the recent cold weather, snow, and ice can make it difficult to get outside and train. However, with a little planning and creativity, it is possible to maintain a high level of fitness and even improve performance during the winter months.
The Blue Ridge Marathon for runners and the Appalachian Journey for bikers are wildly popular, with both kicking off the spring season in April. The Appalachian Journey is held on April 5 in Floyd County. Bikers from all corners of the world and all experience levels participate. The road course includes multiple surface styles, many of which are found in Craig and available for training. The Blue Ridge Marathon in Roanoke, held April 12, has become a huge event in the region. Called America’s Toughest Road Marathon, it requires courage and plenty of preparation in mountain terrain.
Remember to dress appropriately before an outdoor workout. Wear layers of clothing that will keep you warm and dry, and can be shed as needed. Start with a base layer of moisture-wicking fabric, such as polyester, hemp or merino wool. Add a mid-layer of insulation, such as fleece or down. Finish with a waterproof and windproof outer layer. Don’t forget to protect your extremities with gloves, a hat, and warm socks.
Choose one’s routes carefully. Run or bike during the warmest part of the day, when the sun is at its highest and the temperatures are milder. Many of the roads in Craig County are filled with curves and slopes. Watch for icy or snowy patches and shady spots. Stick to well-maintained roads that are familiar.
Always remember to be visible. Wear bright clothing and reflective gear so that drivers can see you. Wearing a flashing light is even better! Carry a flashlight or headlamp if you are running or biking in the dark. Stay hydrated. Even though it is cold, it is important to stay hydrated during dry, winter months. Drink plenty of water or sports drinks before, during, and after runs or rides.
Warm up properly. Before starting workout, take some time to warm up one’s muscles. This will help to prevent injuries. A good warm-up might include some light cardio, such as jogging or jumping jacks, followed by some dynamic stretching.
Cool down properly. After a workout, take some time to cool down one’s muscles. This will help to reduce muscle soreness. A good cool-down might include some light cardio, such as walking or stretching.
Be flexible with a training schedule. If the weather is really bad, don’t be afraid to take a day off or cross-train indoors. There are some great indoor activities that can help maintain fitness, such as swimming, spinning, or strength training.
Listening to one’s body is encouraged. If there is pain, stop the workout and rest. Don’t try to push too hard, especially in cold weather. An injury can cause a long recovery so rest and recovery are important.
Winter training can be challenging, but it can also be a lot of fun. Enjoy the challenge and the satisfaction of knowing that you are preparing yourself for a great spring marathon. Run or bike with a friend or a group. This will help one stay motivated and accountable. With a little planning and effort, anyone can make the most of winter training and be ready to compete with a strong body in the spring.
Photo 1:
Watch for icy or snowy patches and shady spots.
Photo 2:
Many of the roads in Craig County are filled with curves and slopes.
Photos by Bonnie Cranmer
