When it comes to winter running, better to embrace it than endure it

Alaska winters pose unique hazards for runners who refuse to let their fitness levels drop with the temperatures.

T.J. Garlatz, a coach of the UAA cross country and track teams, believes it's possible to embrace running during the winter if done properly.

With 11 years of running year-round in Alaska, Garlatz is exceptionally qualified to offer insights about winter training, some of which he learned the hard way.

Last winter he attempted to push through a knee injury during a 12-mile run. The injury forced him to hobble back the last few miles through the coldest parts of Anchorage, drenched in sweat, in temperatures close to zero and with no cellphone.

Garlatz recommends people avoid making his mistakes by following a few tips.

WHAT TO WEAR

"Having the right running gear is more important here than anywhere else in the world," Garlatz said. "There's no excuse to be cold, especially in Anchorage. There's no situation that you can't dress for."

Dress in layers

Garlatz prescribes no specific way to dress for certain temperatures because of a host of personal variables for each runner. Instead, he stresses that runners must experiment to find what keeps them warm in inclement weather.

That said, he says spandex is an important part of a winter runner's wardrobe. Garlatz recommends owning pairs of spandex with different thicknesses for varying weather. If runners still feel cold, don multiple layers and a windbreaker.

For the upper body, wear multiple shirts with a windbreaker during especially cold weather.

He cautions against wearing cotton clothing. Better to opt for a sweat-wicking fabric.

Use studded shoes

Icy surfaces mean runners must use shoes with superior traction. Skinny Raven Sports will stud runners' shoes for $10 or for free if the shoes are purchased there. Icebug and Asics design pre-studded shoes, or runners can stud their own shoes if they wish.

Slip-on ice cleats are also an option, though they are not Garlatz' preference.

Mittens or gloves?

Wearing gloves or mittens is a matter of personal preference. Garlatz likes wearing insulated mittens because they allow him to keep his fingers together and generate heat. When the temperature drops, he recommends using disposable hand warmers.

Invest in good headgear

Garlatz strongly recommends a "buff." This tube-shaped gear can be worn to cover the neck, face, ears and head.

If worn over the face, the material is simultaneously warm and breathable. Garlatz also finds thin balaclavas to be adequate.

Adding a hat or headband ensures head warmth.

Dress appropriately for your distance

Runners going for longer workouts should avoid overdressing or arrange for shedding layers.

Unnecessary layers on long runs will result in excessive sweating, which could lead to drastic cooling.

Additionally, Garlatz cautions against leaving exposed skin around wrists and ankles, which increases the odds of cold injuries.

WHERE TO RUN

Know where the cold spots are

"Be aware that different parts of town have different temperatures," Garlatz cautions. "There are some places in town that are warmer and there are some places that are colder."

As a general rule, the west side of town near the Coastal Trail is warmer and the east side of town near Campbell Creek and Hilltop are colder. For example, the Tour of Anchorage trail tends to be colder near Service and the Hillside. The Coastal Trail, particularly near Westchester Lagoon, usually feels warmer provided there is no wind chill.

Occasionally, temperatures will be inverted, meaning that it might get warmer as elevation rises and vice versa.

Garlatz suggests checking weather-station websites to maintain awareness of conditions and to run one to two hours before sunset, because that's the warmest and brightest time of the day.

Dealing with wildlife

Bears hibernate during winter, but moose are still plentiful.

The best solution when a stubborn moose blocks your path is to circumvent them by trudging through unpacked snow, Garlatz said.

STICK WITH IT

Create a routine

"Consistency is huge," Garlatz said. "If you're fit, it makes it easier to run outside. When the conditions are good or bad, it feels a lot more pleasant when you're consistent."

Runners not accustomed to running in the cold should start with fewer miles and increase gradually, he said.

Run with a group

Running groups like the Alaska Endurance Project and Raven Run Club provide beginners and veterans motivation, coaching tips and a sense of community. A partner in misery always helps.

Signing up for races can help keep runners accountable.

Be cautious about injuries

Despite doing everything right, sometimes injuries prevent runners from completing workouts. That can pose a real hazard if a runner needs to slow to a walk to get back home or to the car, because runners quickly lose heat after they stop running.

Garlatz recommends opting for another workout, like biking, if an injury might prevent you from completing a run.

Running with a cellphone increases security. Runners should keep phones warm by keeping them near their bodies to reduce battery drain.

And don't forget the importance of staying hydrated. Runners sweat just as much, or more, during winter as they do during the summer.

Cross-train

Incorporating cross-country skiing or fat-tire biking might ward off boredom. Luckily, the Anchorage area possesses numerous opportunities for both.

The biggest piece of advice from Garlatz is to enjoy winter running and not simply endure it.

"Often times even when it's a negative-five-degree day and I've run for 15 miles, that might be one of my favorite things I did during the day," he said. "That might sound a little crazy but it's just fun to do."

Jamin Goecker is a freelance writer who lives in Anchorage. He competed in cross country and track at Angelo State and enjoys hiking and fishing. Contact him at Jaminwrites@gmail.com.