Running in Winter Survival Tips: Treadmills suck, Do These 4 Strategies Instead

In today’s episode, I’m sharing my 4 Winter Weather Running Tips to keep you motivated and moving:

1. Mindset is Key: Embrace the challenge and stay positive.
2. Warm-Up First: Start warm to avoid the shock of the cold.
3. Dress in Layers: Find what works and keep experimenting.
4. Have Fun: Forget pace—focus on effort and enjoy the beauty of winter.

What’s your go-to winter running tip?

If you found this helpful, rate the show on Spotify, subscribe on YouTube, and share it with a running buddy!

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Transcript

Speaker 1 0:44

All right, welcome back everybody to the do hard things podcast. I'm your host, jay Teagues, and after a year long hiatus, I am thrilled to be back with you. If you're new here, this podcast is about embracing challenges, pushing boundaries, mindset and movement. That's how we empower your life. And yeah, I took I took a year year off, and so in this episode I'm going to really just kind of fill you in on what I've been up to. I'm going to give you five winter running tips that will help you keep your sanity Because, let's be honest, treadmills suck.

Speaker 1 1:18

I don't like running on them. They're a great tool, but I would rather hang my laundry off them than to run on it. But you got to do what you got to do sometimes, but I prefer to run outside. So I'm going to share with you some tips and some considerations to help you. You know run. You know run during the winter. A lot of runners hibernate during the winter and then they're behind on the, you know on the spring season, and you know how do we maintain that momentum. You know winter is about building base, but how can you do it? That doesn't suck nearly as bad. So we're going to dive into some winter tips and then, ultimately, the way ahead what you can expect from the Do Our Things podcast, do Our Things Nation and the way ahead.

Speaker 1 1:59

So let's talk about this past year and why the break. Well, I didn't mean to take this much time away, but this past year has been a time of deep reflection for me, personal growth and pivoting in my own personal journey as a high performance coach and running coach. It's very important and I say this a lot to people that I work with and and you know, coaches need to eat their own dog food. You got to practice what you preach and there are a lot of charlatans out there that are in this industry and I don't want to be one of those and I want to apologize right now If you hear some background noises. Our contractor is here repairing our home after a flood. We had a washing machine incident upstairs, flood it, the uh, uh from the top floor to the living room and down into the basement, making one heck of a mess and, um, I didn't realize that he was going to be doing some work right behind me, so I apologize for any noise. Um, but anyway it, this year was necessary for me to really kind of uh, reevaluate where I wanted to take the podcast, the type of work that I wanted to do, and it was a big year of transition because I had just retired from the military after 27 years so I've been wearing a uniform for 27 years. I'm trying to figure out who I am and what I want to do, and I realized that I needed to do some work on myself and, to be honest, my cup was empty and it's hard to pour from an empty cup and I needed to recharge, recalibrate, take a knee, focus on myself. And so I spent the year traveling.

Speaker 1 3:36

I worked with some world-class coaches Lacey and I had some. We did a few races. I did the Expedition Ozark, a five-day adventure race, longest race I've ever done. Did it with food poisoning. I'll have to have an episode specifically on that one. We ran the Nashville Marathon, which was an adventure. That particular marathon is very hilly. It's awesome. I mean I love the crowd. Nashville is such a cool town. Love the crowds. It was incredibly hot. Lacey will have to tell you about her temperature check. Maybe I can get her to come on the podcast and talk about her Nashville experience, cause that was a um, a leading edge experience for her finishing her uh first marathon. Uh and uh, but it was, it was super hot, um, someone actually passed on the course cause it was so hot. I mean, that's that's how, that's how bad I got, um, but it was, it was still fun. And then we ultimately did the uh Marine Corps marathon, which was super awesome. I did the 50 K, lacey did the uh the marathon. That was a really cool adventure and, like I said, a lot of work on ourselves.

Speaker 1 4:37

We, uh, we moved over the, the uh the summer. Uh, for those that may not know, I had finished up my career at Fort Leonard Wood and my wife was living in Columbia, so we'd had this like long distance thing going on and decided to we need to be adults and move in together. So we sold both houses and merged into this beautiful home, which is currently still under construction, and so just bottom line, just a lot of things happening, and I just needed time to kind of reset and recalibrate and I needed to really focus on my own mental, physical and emotional, uh, wellbeing, which is what we talk about on this podcast a lot. And, yeah, just to you know, re refill the cup. So that's um, those are some of the just the the, the white tops, the white white caps, if you will, of what had gone on this year.

Speaker 1 5:28

I'd also kind of I kept my coaching practice. I got my real estate license. I've been interested in multifamily real estate, investing and doing some work with that group. I applied for a job as a mortgage lender and decided that wasn't the path. Bottom line is I was throwing spaghetti against the wall, seeing what stuck, trying to find my own way, do some deprogramming and focus on self and what I've learned. And you know what, what God calls me to do. He pulled me back to like you need to continue to coach and teach and spread this message of doing hard things. We got the trademark for do hard things. That was like a, that was a moment, cause I'd been a couple of years in the works and I'm like you know what, every time I veered off the path, I get called back to doing hard things and this message. So, yeah, what you can expect going forward from the podcast Um, you know we used to have, like you know, a weekly, a weekly schedule.

Speaker 1 6:25

I'm just going to kind of see how it goes. I'm not going to currently commit that. It'll be a weekly, every dot. You know. You know, every Wednesday, like we had in the past, I'm going to go. I'm looking for quality over quantity and I want to. I'm going to be sharing more health and wellness tips. You know we're going to focus on running, lifting diet, health and wellness tips. You know we're going to focus on running, lifting diet, nutrition I've learned a lot about fasting so many other different facets when it comes to your physical body and then we're going to be talking about mindset.

Speaker 1 6:57

We're going to be talking about mindset, high performance topics that will help you, because it's all about mindset and movement. We want to empower people to live a better life through mindset and movement. We're going to have some incredible interviews with some, you know, relatable guests. I want to bring in some industry experts, but I also want to bring in relatable guests that are doing really cool things. There's a lot of theory out there. There's a lot of guests that have a lot of theory but almost can be feeling like out of touch, you know, and out of reality, and I want to bring in more tactics that you can actually employ into your life, and then we'll have some surprises along the way. So I'd love to hear from you you know what topics or challenges are you facing right now in life and in your fitness like both from a mindset and fitness and you can reach out directly and go to do more things nationcom.

Speaker 1 7:43

Uh, we're on all the social media platforms so you can find us on Facebook. We've got a TikTok account. We're really active on. We're on Instagram, we're everywhere. We're on the YouTube. But really, what is the Do Our Things Nation? Well, what we're moving toward is we're basically trying to grow a community. We have a membership. We have a high-performance mindset coaching, running coaching, wellness coaching, running plans, support. There'll be weekly calls, there'll be a book club and virtual events and personal events. If you go to doourthingsnationcom, you can get the latest and greatest. Plus, we have all the awesome motivational gear. Check that out.

Building Mental Toughness Through Winter Running

Speaker 1 8:27

We'll be talking more about the way ahead, so let's get into what I really want to talk about today, which is how do you survive winter running? Let's be real, the treadmill isn't the most fun. Treadmills suck. And let's give you some tactics, some things to consider to make your winter running better. Because really, let's be real, a lot of runners go into hibernation mode because, especially, I'm living in the Midwest and it was literally like single digits last week and it's not fun. It's icy, it's snowy, it's dark, it's cold and many runners go into hibernation mode and and some runners stick to the treadmill. But I don't know anyone that runs a treadmill and says, yes, give me more of that. That really sucks, right, but you got to do what you got to do to run.

Speaker 1 9:18

I personally prefer to run outside, so I'm one of those crazy ones that I like to run outside no matter what is probably negative 30 degrees Fahrenheit. This was in Japan. Being in the military, we did some extreme cold weather training and so I've been in some really, really extremely cold weather conditions. Now I look at it as a for me personally in my training. You know I'm training for a race as a trail runner, an endurance cyclist, adventure racer. You know the conditions for a lot of these races like it's got to be really really bad to cancel. So I feel like it gives me a leg up. I've also been a career soldier, so the weather doesn't stop the army, right. So I'm pretty used to running in cold weather and I actually have learned to enjoy it.

Speaker 1 10:07

I just love being outdoors. There's something magical about being out in the quietness of the early morning, knowing that everyone is sleeping peacefully in their beds and I'm out there getting after it, the clear mornings, the crispness of the air. It feels refreshing After a good snow. It's just, I don't know. It's really pretty. It adds another level of peacefulness and it builds a level of mental toughness that transfers to if I can do this, I can do anything in life Right, and so I feel that there's a. It builds mental discipline and grit, and so I'm going to share with you some of the tips and advice that I could give you to help you, you know, crush your winter running and get you out of hibernation mode and avoid the treadmill if you need to.

Speaker 1 10:55

So, number one, number one principle it's all about mindset. Like you got to make the choice that you know what I'm going to run, no matter what. I am a year round runner, I am not a yo-yo runner, I'm not a fair weather runner, and I'm going to, you know I'm going to, you know, embracing. I'm going to embrace the suck here. I'm going to do hard things, and the winter is really a good time to really just build base. It's long, slow running about building mileage, because this is really the off season there's not a lot of runs. People aren't really training for winter runs. There are some winter runs, but really we're trying to prepare for spring Now. Those that have ran through the winter are going to have a leg up when springtime comes and you can see when you cross the start line. You don't want to peak in the dead of summer, right? You want to peak in the spring when the weather is like really optimal to run in.

Speaker 1 11:43

So, from a mindset perspective, you know, running is a choice, except the fact that it's winter and you can't always control the conditions. But you can control how you show up and focus on what. You focus on the control, control the controls, removal any expectations and just set the intention of having fun. And this is very hard. As I coach runners, you know, tell people you gotta, you gotta do zone two running. Winter is all about long, slow zone two running. And so just take your, take the pressure off of having to maintain high pace and, on a scale of one to 10, get that sweet spot of like four where you can have a conversation, use it as an opportunity to listen to some audio books and and you know, listen to some great podcasts and just move the body, just get the mileage out there, build that base, burn those calories, burn those winter calories and go into it with a positive attitude.

Winter Running Gear Essentials

Speaker 1 12:34

If you think every time that you know waking up and I'm going to run outside and this sucks, every time, like then this going to suck every single time, if you carry that, that attitude. But if you're like, you know what, I have the gear, I have the mindset, I get to run because there's people that would give anything to have the physical capability that you do and change that mindset from you know what I have to suffer to. You know what I get to do this, I get to this and sometimes you may have to, like you know, talk yourself out of it Because I get it. It is difficult some mornings to get out there and do it, but if you go into it thinking it's going to suck, then guess what it's going to suck. So just don't think about the temperature, don't think about the wind, dress appropriately, do your proper warmup and and get running, get moving. So let's talk about um, a tip about warming up first. Now you uh, I see this often I'll go to a group run and everyone just will stand around talking about the route, what we're going to be doing, and then we just up and just go run and people aren't warming up properly and it you know I'm going to, I'm going to warm up during the run.

Speaker 1 13:42

Well, what what happens is is that you're not giving your body ample time to a warmup, and it can kind of be kind of a shock. And I always suggest doing a warmup routine, the uh. When I coach my runners, we do leg swings and the lunge matrix. This is something that I learned from Jay Johnson and it's like the perfect amount. It's exactly what you need to warm up properly for a run. And those drills are great. And you know what you can do. Those drills in the house, like if you, if you're um at your house and you're ready to run outside, just do your drills in the house, get warmed up and then, as soon as you get out the door, your body's warmed up and it's not nearly as shocking. So, and if you are, you know, out in the, in the group, you know, show up a few minutes early and just it anyway, because it's the right thing to do and it won't be nearly as shocking to your body when it is time to move.

Speaker 1 14:28

So let's talk about gear. What type of gear do you need? And what I'm going to share with you is pretty common sense, but common sense isn't always common practice. But the number one rule of thumb is to dress for 10 to 20 degrees warmer than the actual temperature. We just talked about doing the warmup. Like, as you start to do the warmup, your body temperature is going to rise and when you start running it's going to feel cold initially. But as your body warms up, you know um, you're, you're, you're going to feel it, and overdressing can lead to overheating and you know layering is really, really important. So here's just a quick breakdown from a temperature perspective.

Speaker 1 15:21

This isn't the end, all be all, but just some things to think about. When it's above 40 degrees, you might want to wear something like lightweight, long sleeve or some base layers. Some of my favorite shirts are kind of like these, these long sleeve, wicking shirts. If you go to do our things nationcom, we've got some there that those are some of my favorite. They just they feel really light and they whip the sweat away. And I might wear a t-shirt underneath that's also wicking, but I'll layer up in one of those layers. I might wear a vest and I might wear something. I think a vest is great to keep the core nice and warm when you are at 20 to 40 degrees. You might add a thermal layer and maybe some gloves, because you got to protect the extremities and thermal layers.

Speaker 1 16:05

You know, I think of like something like wool. I think wool is great, especially if it's like rainy. You might need something to kind of block the wind. You always want to check the wind because the wind chill can make a big impact and you know, between that 20 to 40 degree, it might feel. You might see that when you go on to your weather, when you're checking the weather, it's like it's 40 degrees but it feels like you know 32. Well, that's typically because of the wind and maybe the precipitation that's in the air. So you gotta you know you need to have your thermal outer layer reflect that. You might need to wear something that is kind of uh, uh, wind resistant. Um, or, like I said, wool is a great. I love smart wool. Anything smart wool makes us fantastic.

Speaker 1 16:45

Anything below 20 degrees you're probably going to want to cover the skin, right. Um, probably anything below 30 would be ideal. I'll go maybe upper 20. Sometimes people look at me like I'm crazy. Definitely below 20. You probably want to cover that. You definitely want to cover the skin and you know, probably hat, insulated gloves, maybe another.

Speaker 1 17:02

Another layer I like to wear a neck gaiter that's like. If you're not familiar with those are they kind of just go around your neck but you can pull them over your head. I got a smart wool one. I got different layers, I've got ones that are thicker and I've got some that are really thin. But those neck gaiters are probably one of my favorite pieces of equipment because your neck and your ears and your mouth and nose can get really cold and you can pull it up. You know you can wear it on your head if you want to. You can adjust it, which is pretty cool. And the smart wicking because you know you're you're blowing out some some snot and you got stuff coming out of your mouth and you've got like your breathing it can get really wet and that smart wool keeps it warm even though it's even though it's wet.

Speaker 1 17:45

Um, some other things to consider. You know where moisture wicking fabrics keep your sweat off the skin as you warm up. You're going to get sweaty. You're going to want to protect your extremities. You want to protect your fingers, your toes, your ears, because they lose heat really fast as they're exposed to the outer and as the blood starts to, it's going to start to pull inwards. You know you're not going to have as much blood circulating there, so they get colder. So you want to avoid any type of cold weather injury or frostbite, and that's usually where you're going to get it right Fingertips, toes and ears. So just be careful. It's going to be dark outside, right? So let's talk about you know you probably want to wear something reflective.

Speaker 1 18:21

I drive, you know, in the dark often, and I will see runners and cyclists. Have you ever have you had that experience where you're driving and all of a sudden, like out of nowhere, there's like a person because they're not wearing anything reflective? We think that we have enough time to see the runner and the runners forget that. You know those reaction times, especially when everyone is like not paying attention, they're doing everything but driving, they're scrolling on TikTok and doing everything but paying attention. So it's really, really important to wear reflective gear of some type.

Speaker 1 18:52

So I wear, you know, I've got some reflective bands. I'll wear, you know, a blinky light. I've got this. I think it's a box gear, it's like a little vest with a battery pack on the back that's got these tubes that really light up, like you can't miss anyone really, um, wearing one of those, and they're kind of cool cause they can light up in multiple different colors and, um, yeah, so wear something that's reflective, have a, have a light so you can see and other people can see you.

Speaker 1 19:24

The the blinkier the better, because, like I said, it was early morning. You know people are trying to get off to work and that, really paying attention, um, you, you need to be seen. So be very, very careful out there. Um, you want to? Um, what am I missing as far as that? Get a good headlamp, get and maybe carry a backup with you just in case the battery runs out. I actually had my um, my battery pack um run out on me this morning and it kind of sucked because there's like some black ice out there, so it really slowed me down.

Speaker 1 19:51

I, you know, uh, maybe a half a mile away from the finish, thought that I had plenty of juice left in my, in my flashlight, but didn't, and I noticed it significantly when I didn't. Um, you know, and I didn't bring a backup. So, um, I'm, I, I'm gonna, I'm gonna slap myself on the wrist here for that one Cause I always talk about. You know, um, uh, you know, make sure you're, you have, you're, you're prepared and have a backup plan. And I didn't, so I got caught short. But, um, yeah, um, make sure that you have a backup, make sure you get plenty of battery life for that, but get a good quality headlamp, um, and you might want to experiment. There's, there's a variety of different ways and people have their own preferences, but have a light. I think it's going to be really, really important.

Winter Running Survival Tips

Speaker 1 20:34

What else do we want to talk about as far as gear? Oh, one more really good piece of kit that I recommend, especially even when it's like snowy or icy, especially in the ice. In the Midwest we have a lot of ice. They have these things called yak tracks no-transcript, excuse me or run in, and these are. This is a great piece of kit, one of the best pieces of winter kit. They just slide over your shoes. I would get the. They've got a couple of different levels of them. I guess, from pricing options, I would recommend getting the more expensive where they've got the strap that goes over the top, you can get them to where they kind of go around the bottom of your shoe, which is perfect for hiking. But get the strap that goes over the top, cause I think it just fits better if you're going to be running and moving quickly. So yak tracks are awesome. We're not sponsored by them, but, hey, if yak tracks, uh, here's us we would love to sponsor because I think they're the greatest piece of winter kit out there. I mean, I like to use them just to walk around, like if I put them on my boots, um, just to get in and out of the car, just to get in and out of the car, just to go to the grocery store because, uh, they're, they're just so good for, uh, for you know, uh, avoiding slipping on ice.

Speaker 1 21:41

I, um, I did not have. So I went on a little ruck with the dog, um, a couple of weeks ago, thinking that the ice had melted and I was walking down the street it's kind of packed down and I didn't bring my yak tracks and I was walking and I was, I was actually rucking and my feet slipped up and completely went. What just on my back, completely wiped me out, knocked the breath out of me. Dog ran up to me. I was like, are you okay? And then I knocked the wind out of me. But I'm like man, if someone would have saw that, like, if there was like a ring camera that would have caught that, it had to be hilarious, because my feet went completely out from underneath me, I fell back onto my rock, knocked the wind completely out of me and I felt stupid. But then I started laughing at how ridiculous that probably had to look. So, um, I should probably go knock on their doors and see if they got a ring camera and see if they got footage of that Cause. That was, uh, that was pretty good. All right, all right. And then we're going to finish up um on this topic with um. All right, all right. And then we're going to finish up on this topic with you know.

Speaker 1 22:38

Tip number four is just removing all expectations. Just remove the pace. Don't put pressure on yourself. Winter running is about zone two. Zone two and I feel like I say this a lot to my running clients is, in order to run fast, you got to run slow, and winter running is all about running slow, and it seems so counterintuitive, but this is where you develop mitochondria. Mitochondria are like the powerhouse of your cells and in your body that's what is going to. The more mitochondria you have, the longer you can run, the more efficient you can run and you can really maximize the development of this in zone two.

Speaker 1 23:16

I don't know why I didn't make the rules on how biology works, but there's a lot of things when it comes to health and wellness that just seems so counterintuitive. And this is one the world's greatest runners marathon runners. They spend most of their time running incredibly slow, where you can hold a conversation and it doesn't feel like you're getting a lot out of it, but you are Okay. This is an opportunity to work on your cadence. You know how quickly you turn over your feet. You're in that fat burning zone. You're becoming more efficient, your body is building mitochondria and it just can't do this when you're in a higher heart rate zone. Like I said, I didn't make up the rules, I don't know, but run smarter, not harder. Okay, so slow.

Speaker 1 23:55

If you want to run fast, you've got to run slow, and in the winter time, just remove that expectation. Run slow, pace doesn't matter. Okay, pace doesn't matter. 80% of your run should be this year round. 80% of your run should be at zone two in the winter. Just really focus on slow, okay, just slow, slow, smooth, smooth, fast, especially if you're going to be running out in the, in the conditions. So, um, yeah, it's um, like I said it, if you remove all the expectations to include the, the pace, just go out there and just enjoy it. Put an audio book on, listen to your podcast, like this one, get caught up on your do hard things podcast and uh, and just take your time. Have a good time out there, just enjoy nature, be grateful. It's a good opportunity to even maybe not listen to anything Like, just be mindful, just be present with yourself, listen to your heart rate and just really get settled into your thoughts. And, you know, focus on building that base mileage and getting ready for the spring running season. So, yeah, so those are some survival tips and if you got to run the treadmill, by all means go run the treadmill.

Speaker 1 25:05

But I think that I personally think that there's a lot of great benefits for braving the cold being out there. It just feels really good, it feels very empowering Anytime that humans can get out into nature. I truly believe we weren't designed for these concrete jungles and all the screens that we have available to us, and the more that we can get outside, the more that we can get in touch with our biological, human self, the inner caveman, the inner warrior, the inner hunter and gatherer, I think the better off, uh, uh, we are. I, you know it. It's always a challenge to get out the door and start when it's cold and dark, but I always feel amazing and I feel incredibly accomplished when I do. And, um, so that's the case.

Speaker 1 25:52

And and also, I think, when the weather conditions during a race suck, people aren't trained for it and you can endure it. So I think, for me personally, it gives me a leg up when it comes to competition. I love it when the weather is tough, because I'm like you know what my competition didn't train they, uh, they're, um, you know they're, uh, what do you call that? Um, fair weather runners. You know the treadmill runners? I'm gonna going to crush them. I'm going to take some souls in this bad weather. So, yeah, all right. So the way ahead.

Speaker 1 26:23

Well, first and foremost, I appreciate you If you've listened this far, really appreciate it. If there are any other tips that I left off, I would love to hear what winter tips that you might have that might be useful. We can definitely put them up in the social media channels. And, yeah, if any one of these resonated with you, we'd definitely love to hear your thoughts about winter running, like, how do you survive the winter months? And, yeah, once again, going forward, we're going to expectations. Going forward, we're going to continue to grow the community and we're going to focus on a variety of different topics, on mindset and movement, and I just appreciate you If you're listening to this. You're someone that is playing full out. You obviously care about your health and well-being and we want to provide content that is useful for you, that's tactical, that you can employ, and if anything here was useful, once again, we'd love to hear from you and feel free to share this with someone else that needs to hear. You know this message and I'll leave you with this the.

Speaker 1 27:30

You know, life isn't about avoiding hard things. It's about seeking them out. It's about embracing them. What I love about running and getting into the gym and lifting, you know, is that every day, it's in a controlled environment where you can really push yourself and you can focus on yourself and make yourself harder to kill. And I think about the um, the old Chinese proverb. I would rather be the um warrior in the garden versus the gardener in the war. It's about being prepared, about being prepared, and I think that you get to train. You have an opportunity to train every day, train the body and train the mind, and we do this every single day, and so I appreciate you. I'm excited to continue this journey with you.

Pole Runner Training for Marathon

Speaker 1 28:11

And remember, if you choose to do hard things, share it with others, because you never know who you're going to inspire, and the world needs more lighthouse leaders that are doing amazing, epic things, because we live in some interesting times and I think people need to hear positive messaging. They need role models that are out there getting after it. So it isn't always easy, but it is simple. Do hard things, oftentimes the hardest things. They're simple to do, but they're simpler not to do, and it's just making the choice to do the harder thing and your life will improve. So let's get after it. Keep doing hard things and we will see you guys in the next episode. Next episode is going to be awesome.

Speaker 1 28:50

I've got an interview with Michael Schmitz, which is super cool. We had served in the army together, michael Schmitz, which is super cool. We had served in the army together. We talk about fasting, we talk about dieting, we talk about physical fitness, we talk about mental grit and resiliency. It was not meant to be a podcast. It was actually a conversation talking about when we're going to schedule the podcast, but it was so awesome that it turned into a podcast recording and that will be the next one in the hopper.

Speaker 1 29:16

And I also have the um, another interesting gentleman who, uh, his name is Michael Pickering and he is the pole runner. I met him on Tik TOK. He has been training with a. He runs, he's training for a marathon with a 63 pound section of telephone pole. So those are some of the guests we have in the hopper, plus, I guess, some other exciting guests. We've got some other exciting topics coming up, but that's what you can expect going forward in the near future, and that's it. We will see you guys in the next episode. Keep doing hard things and we will talk to you soon.