Mastering the Art of Winter Running, Part 1: Tackling the Cold

 

DOR Podcast #121: Mastering the Art of Winter Running, Part 1: Tackling the Cold

As we sink into the depths of winter, getting out for a run can get more challenging. Running in the extreme cold, icy, and snowy conditions presents unique obstacles to training. In this two-part conversation, Nate and Andrea (both cold-climate natives in Wisconsin and Connecticut) share their favorite strategies for mastering the winter, from training adaptations to gear & clothing.

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The Subjective: What's your number one tip for getting through winter training?

Chapters 
0:00 - Intro 
5:06 - Cold weather training considerations 
13:06 - Physiological changes while running in the cold 
20:38 - Staying warm no matter the temperature 
28:26 - Winter shoe recommendations 
38:56 - Favorite winter clothing 
48:38 - Wrap-up

Science Feature: What is the Posterior Tibialis?

The posterior tibialis acts to invert the foot and plantarflex the ankle.  While it technically is not known for being the sole muscle for creating supination, as that is a combination of three motions (inversion, plantarflexion and adduction), the posterior tibilias is a major contributor.  Functionally the posterior tibialis assists in eccentrically controlling pronation during the loading phase and assisting with supination during the propulsive phase.  It originates higher on the tibia and fibula and inserts primarily onto the navicular bone. 

The posterior tibialis along with a few other muscles (abductor hallucis, foot intrinsics) seek to control pronation, not stop it.  Pronation is a very important method of shock absorption and important component of gait at the foot.  When an individual lands (loading response phase of gait), pronation or medial collapse of the foot is meant to help with shock absorption and allows the muscles like the posterior tibialis to eccentrically (lengthen while tensioned) load these forces.  When the individual moves forward and reaches the toe off phase of gait, the foot should resupinate to create a stable structure to push off from.

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NEXT: Asics Metaspeed LD