Author: Ultra Midlife

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Has your winter recreation game been thrown off by strange weather in your area, too? It seems every week I’m reading about unseasonable snowstorms (or lack thereof), cold snaps, and oddly timed natural disasters. These are real problems. I do not mean to diminish the real impact they have on people’s lives. But once the danger has passed, I think it’s helpful to get back to the winter recreational activities that support our mental health. For me here in Southwest Colorado, that’s usually skiing. This season there’s relatively little snow. My secret is I have never stopped my running routine from the summer!

What’s your strategy when your usual recreation routine is disrupted? I’m a big promoter of physical activity and time outside as essential components of any plan for mental wellbeing. And I know it’s a pain in the rear to revise the plan for circumstances out of our control. But until we can control the weather – revise we must!  There are a few key things to keep in mind as you fine-tune your wellness this winter (and beyond). Here’s how I’m surviving….

Don’t fight the weather, work with it

If you’ve found a way to control the weather by fretting about it, please get in touch with me immediately. I haven’t found this to be an effective strategy as a mere mortal. So, I have instead taken to just accepting what we get. Don’t get me wrong – I still stalk my favorite weather forecasting site (thanks, NOAA.gov!). I just stop myself before I let it get me down when I don’t see what I want on the horizon. The sun will eventually shine…it just might take a while.

It’s also a losing game to wait for that glorious sunny, cloudless day to arrive. It might or it might not arrive any time soon, and your wellbeing hangs in the balance. Better to work with what Mother Nature has given you than gaze longingly out the window. You could be missing out on dialing up your contentment a notch or two!

I’m in acceptance mode. Now what?

Now that you’re a Zen master in full acceptance of today’s forecast, it’s time to optimize your activity. I recognize that not everyone has the luxury of an extremely flexible schedule. But, to the extent that you have wiggle room in your day, try to choose a time of day (and/or week) that’s going to work best for you. Are there temperature extremes to work around? Daylight hours to maximize or precipitation to avoid? Maybe you have meetings at certain times or need to factor in parenting duties.

My experience

I love to run outside. I can get pretty fancy with how I work even a few miles into my day. As I mentioned, I watch the weather forecast quite closely. I take note of temperatures and expected precipitation over the next few days. I also consult the hourly forecast each morning and select a time I can make it outside when the temperature is relatively comfortable. In the summer, this is often in the morning before the heat gets going. In the winter it’s the opposite. Yes, this requires extra steps and some mental energy and yes, I absolutely think it’s worth every minute I invest.

I also find it helpful to have backup options. Sometimes it’s just too darn cold. Or I have too many work tasks to complete in a day. Or it’s pouring rain. On these days I often ride my road bike in my garage (it’s set up on a trainer). Shhhh…I’ve attended webinars and answered many an email while pedaling. What’s your backup plan? Get creative!

Maintain your activities from other seasons

I live in a place with four distinct seasons, so I usually switch sports with the rhythms of nature. I’m learning this year is just different and I’m going with it. I’m seeing this as an opportunity to maintain my usual summer activity – running! It’s a strange feeling to be running on trails that should be covered in snow in the dead of winter. Maybe you’re hiking, riding a bike, or walking your dog in unusual circumstances this year. By continuing these pursuits indefinitely rather than taking a break we risk burnout. Instead, I advocate keeping the following list in mind if you’re sticking with one sport.

The three keys

1. Lower your intensity
2. Don’t forget stretching and strength training
3. Match your fuel and recovery need to your activity level

For me, a lower intensity of running looks like fewer miles and steep slopes, and a slower pace. I still get the same positive benefits from my run and it’s ok to “slack” a little. I won’t be race training for a few more months. In other words, stop and smell the flowers. You might even notice some new things in your environment that are always hidden from you in the summers. 

Stretching and strength training remain as important as ever, even in the off season. It’s so tempting to let these extra steps fall by the wayside because your intensity level is lower than normal. Don’t let injuries find you! Better to invest the time in caring for your body now. Then you’ll be in tip-top shape when it’s ready to hit the gas and go full intensity again. Who knows – you may even reach new goals this year after the unexpected extra training time!

Lastly, every active person knows that fuel and recovery are the most fun parts of training. Rewards, baby! Make sure you match your fuel intake and rest time to your activity level. It can be easy to let autopilot take over. Like sticking to your typical seasonal cycle of snack and nap intakes. But I promise you that your 10-mile run requires just as much attention to food intake and recovery in January as it does in June. Perhaps even more. Keep up all those healthy habits you’re so good at regardless of the date on the calendar.

Choose the right gear

Don’t you hate all those people who say there’s no bad weather, only bad gear choices? Yes, they’re intolerable. They are also correct. And nerding out on gear is fun, so let’s forgive them.

This winter I’m finding myself doing a lot of road running and I’ve been loving my Brooks Ghost road shoes (#ad). Good gear ain’t cheap, however I find these shoes to be high quality at a price point I can justify. Wearing supportive shoes also prevents injury and will keep you running longer. The way I see it, spend more money on shoes and scale back in other areas of your kit if needed.

What about clothes?

Speaking of the rest of your kit, here’s where the creativity comes in. As a mountain dweller, I’m well versed in the art of layering. That skill has come in handy this winter as I’ve had to brave some very cold temps. I also take into consideration how sunny it’s going to be when selecting my layers. I live at high altitude and the sun is very intense when it’s on full blast.

You know your climate the best. So have fun as you experiment with different combinations of shirts/jackets/vests for your top half and shorts/pants for the lower deck. Try to stick to lightweight layers that are easy to put on and take off as the conditions change. Especially when you might be dealing with cold fingers. Layering experts will also think about the fabric colors – darker means more absorption of the sun’s warmth. Could be wanted or unwanted depending on the conditions.

And don’t forget your accessories! While you’re certainly welcome to wear fabulous earrings during your adventures, I’m referring to hats, gloves, sunglasses, gaiters, etc. in this case. These items are essential. Be careful in thinking through what you need.

Make it fun!

This is the most critical step. You may be feeling some winter doldrums, and it’s time to actively chase those bad boys away. Yes, I wish I could be skiing amazing powder on the slopes near my home. But darn it, I can still find ways to have fun in the winter. It’s all in the attitude you bring.

One of the best parts of lower intensity activity in the off-season is the opportunity to focus on the social bonds. Your activity fosters bonding rather than reaching some training goal. All of my favorite runs are the ones I do with my friends. Even when we’re running a tad slower because we’re deep in conversation. In my humble opinion, the human connection we gain at a slower pace is well worth it. So whatever activity it is that floats your boat, find a friend to bring along. Accomplish two goals by enjoying time together while also staying active. You’re even allowed to continue the conversation over coffee once you’ve hit your goals for miles!

Does gear count in the fun column?

Yes! There are many other positive and potentially fun aspects to letting go of training goals for a while. Testing out new gear can be a pain when the stakes are high. But when the pressure isn’t on, gear testing can be a fun game! Have you always wanted to try a different style of shoe, pack size, or hydration system? This is your moment to shine. Be sure to take notes so you don’t forget all your discoveries once your primary season rolls around again. You could even get your friend gang together for a double-whammy social event/gear test. See? Fun! Well, at least it’ll scratch your nerd itch.

Finally, lets’ go back to the beginning. Switching up your routine can give you a fresh perspective and a chance to make new observations. The plant and animal life in your environment is likely to be quite different season-to-season. And what differences do you notice as the days get longer or shorter? You may even have people you often run into around your neighborhood or on the trails – have their habits shifted? It’s all about being playful and bringing a curious mindset to the pursuits that keep you well.

And one more vote for my favorite Brooks Ghost road shoes (#ad).

The winter recreation bottom line

I don’t have to tell you that we’re wasting time by wishing that circumstances were different from what nature gives us. Maybe it’s too hot, too cold, too Y, or too Z. But staying active is way too important and beneficial to each of us to make excuses. To recap:

• Adapt to the weather you have
• Continue your favorite activities from other seasons
• Match your gear to the conditions
• Let your playful side out

Please use the ideas above to get outside and love the world you’re in. I’m confident you’ll be glad you did.