If Gunnison is indeed the cold spot of the state, perhaps there is no person better suited to discuss winter running than Michael Aish.
Aish, who won the Oct. 17 Rock ‘n’ Roll Marathon in Denver with a time of 2 hours, 30 minutes, is a legendary runner from Western State College in Gunnison. He captured the 1999 and 2001 NCAA Division II cross country championships and was a four-time NCAA champion in the 5,000-meter (indoor) run.
“Running on a treadmill (or indoor track) is good for fitness, but you don’t get that lateral strengthening that you get when you’re outside,” said Aish, who works at Boulder Running Company’s Denver Tech Center store. “We’re lucky enough, living in Colorado, where there can be snow up to your chin but it’s a sunny day and you can get a good workout.
“I think of it like this: If you run a mile down the street, you’re going to come back a mile. With the treadmill, it’s kind of easy to stop at any time.”
Aish, a two-time Olympian (2000, ’04) for New Zealand, trains indoors and outside, but he prefers the uneven surfaces of the outdoors. And he does not let weather conditions interfere with his training — even when running spikes are required to ensure footing on snow and ice.
“When I’m running twice a day and it’s really bad outside, I’ll do my main workout in the morning on the treadmill and my second run in the evening outside, my favorite time to run,” he said.
Art Ives, a professional running coach based in Lafayette, will conduct a “winter fit” seminar Dec. 3 at the REI store in Boulder. His presentation will include information on “form work, focus, motivation, clothing and equipment, and cross training techniques to beat the winter doldrums and holiday blahs that can affect your fitness.”
Ives likes to run on dirt country roads or open space trials, sometimes using runner’s spikes when the conditions are snowy or icy.
“The darkness, the traffic and the ice — you have to avoid situations like that,” Ives said. “But there are a lot of benefits of training through the winter. It’s an incredible advantage going into the spring season, and a lot of it is the mental approach because it’s a time to gain strength, not to focus on speed. The key thing is to adapt to the different surfaces.”
Mike Chambers: 303-954-1357 or mchambers@denverpost.com
Cold-weather running tips
• Check with your doctor before running. Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising outdoors.
• Pay attention to temperature and wind chill. If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. If the temperature dips below zero or the wind chill is below minus 20, hit the treadmill instead.
• Dress in layers. Begin with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling.
• Protect your head, hands and feet. As much as 70 percent of your body heat escapes through those body parts. Wear a cap (Polartec fleece is best) and running gloves that prevent moisture — or use disposable heat packets in mittens. Wear sock liner under a warm polar fleece or wool sock.
• Watch for frostbite. When it’s really cold, monitor your fingers, toes, ears and nose for frostbite. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area.
• Get out of wet clothes. If you get wet from rain, snow or sweat in cold temperatures, you’re at an increased risk for hypothermia, a lowering of your body temperature. If you’re wet, change your clothes and get to warm shelter as quickly as possible. If you suspect hypothermia — characterized by intense shivering, loss of coordination, slurred speech and fatigue — get emergency help immediately.
• Stay hydrated. Just like after any physical activity, replenish lost fluids by drinking plenty of water.
Source: Christine Luff, running specialist,
