How to Run for Success in the Winter

Hello Winter! Stepping out of our warm cozy home to run in the freezing cold, especially the first mile or so, can challenge even the most experienced and toughest runner but embracing it can pay off. Whether you are running to train for a race, cardiovascular fitness or mental health, avoiding the treadmill and running in fresh air has many health benefits including exposure to vitamin D from the sun.

Cold temperatures and precipitation make it tempting to run indoors on the treadmill this time of year. But Coach Amy recommends running outdoors unless conditions are icy or the “feels like” temperature is below 0 degrees (taking into account the wind chill). Studies show a significant difference in the forces or load on certain muscles and joints when comparing running on a treadmill vs. over-ground running. Because of these differences, runners could sustain injury if they try to run too long or far on a surface (ie. treadmill) that is new to them. If there is snow on the ground outside, knowing how to safely and efficiently run in the snow can yield reward vs. risk. Running on ice covered snow is a no-no, but if it’s fresh powder, bundle up and give it a go!

Dressing properly makes running outdoors in the winter safer and more tolerable. The key is to layer with water wicking, water resistant, wind breaking materials. Keep in mind visibility - choose reflective and brightly colored materials.

For a more detailed discussion of all of these topics related to running outdoors during the winter months, check out our previous popular articles below.

• Recommendations on dressing (from head to toe) to make running outdoors more tolerable.

• How to treadmill safely if forced to run indoors.

• Tips for running safely and injury-free in the snow.

The first 5-10 minutes in cold temperatures is tough, but if you properly plan ahead and dress in layers, you will feel much better once you’ve warmed up. Embrace the cold. You CAN do it!

Run Streaking: Roadrunners of Kansas City “Gumps”

Mike Beaven with Julep

“Running Streaks” have gained in popularity over the past few years, and are taking stride as a new trend. The official definition of a running streak, is to run at least one mile (1.61 kilometers) within each consecutive calendar day. Running may occur on either the roads, a track, or on a treadmill. Much of the appeal is that the runner gets to decide how long they are going to run the streak, and the distance they are going to run each day (at least one mile). However, run streaks are not for the light-hearted! Sticking with a streak takes some serious motivation, innovation (at times), and perseverance.

Two of our very own Roadrunners of Kansas City members, Pat Ross and Mike Beaven, have set out to achieve what they call “Gump Streaks.” Inspired by the movie Forrest Gump, they are well on their way to running consecutively for 3 years, 2 months, 14 days and 16 hours…or maybe even beyond! We interviewed these two local legends to find out more about what inspired them to begin, and what fuels them to keep going.

Pat Ross

1). What motivated you to start running every day, and when did you begin? What was your goal or purpose?

Pat Ross: “I’ve always been that person that sets goals on New Year’s Eve; and like most people, fail to achieve them completely. On December 31st, 2017 I was reflecting on the year and what I could do to challenge myself for 2018. I arrived on two BHAG goals (Big, Harry, A**, Goals). One of them was to run at least one mile every day. I have been running every day since. Today was day 1,021!”

Mike Beaven: “I was reading an article in Runner's World about run streaks which started to get me thinking, ‘I can do that.’ I was at a point in my running life where I had lost motivation even though I still enjoyed it. I returned to coaching football which created a challenge to find time to run. I used the run every day as my motivation to keep moving. As of today it's been 756 days (would have been longer if a gallbladder surgery wouldn’t have impaired my first attempt). I just passed two years in September and have decided to keep going.”

2). How many miles do you run each day?

Pat Ross: “When I’m training for a race I’ll do 3 days of 4-6 miles during the week with my long run on Saturday.  The other days are my ‘streak runs’ that are real easy runs of at least a mile.”

Mike Beaven: “It varies day to day. I try not to run long back to back days, and have a few easy run days per week on the same days I do strength training. It has to be at least one mile to count for the streak. Not sure why it’s a mile, but those are usually the hardest runs. Just getting out the door is an achievement! Getting the first mile down is a challenge of will at times, but once the first mile is in the others seem to go much easier.” 

4). How do you share your experience with others?

Mike Beaven: “Over the years I have posted my runs on social media. I don't post every run, just when I hit some milestones or interesting routes.”

Pat Ross: “I share all my runs on Strava. Sometimes I will also post on Facebook and Instagram if I have a milestone run or race, but overall I keep it low key.”

3). Have other people's interest or involvement in your effort made running (every day) more fun and purposeful?

Pat Ross: “I didn’t tell anyone about my ambitions until I was confident I had a chance at being successful. I guess I didn’t feel very confident in my ability to succeed as nobody knew about my goal until sometime in March. I’ve had mixed response from friends and family.  Some wonder “why” or concern that I might get injured. The Pandemic has really made it difficult to interact with other runners. Being part of Road Runners of Kansas City has kept me motivated to keep running. When you join a run group you always end up finding running partners that keep you motivated. There is one other person in our running group, Mike B. who is also streak-running, and we support each other. I believe he’s doing the Gump streak too!

After I got through the first year I guess I felt like Forrest Gump and decided to keep it going. In line with the “Forrest” theme I plan to end my Gump Streak on March 15th, 2021 at 4pm. This will end my streak at 3 years, 2 months, 14 days and 16 hours…just like Forrest. I want to do my last run in Monument Valley, Utah on the same road Forrest stopped his run. Hopefully the road will be re-open (post pandemic) by then. I’m looking for volunteers to join me!  Who wants to go?”

Mike Beaven: “Yes. Pat Ross from our running group is on a run streak as well. He gave me the idea to run as long as Forrest Gump. I believe Forrest ran 3 years 2 months and 14 days.  Not sure I will stop then, but we’ll see when I get there. Running with our Roadrunners of Kansas City group has made running fun. Going on long runs are so much easier with other people. I have missed running with our group since the start of the Pandemic. I did not expect many to notice my social media updates, but many friends have told me they have been motivated to start running or restart running because of my run streak posts. I had no idea I had an influence on others but it does make me feel like my effort has a purpose.” 

Mike poses in front a landmark on an RRKC Scavenger Hunt Run.

5). What have you learned about yourself, and your community through this effort?

Pat Ross: “This sounds a little cliché, but I’ve learned a person can do just about anything if they want to do it. Support from family and friends is helpful, but it’s what’s inside of you that makes it happen. There’s always going to be obstacles that get in the way of what you want to achieve. I’ve learned to be resourceful, innovative, and committed to “getting it done.” There have been plenty of early mornings and late night runs. One week was so busy that I didn’t get to start my run until 11:30 pm. I knew the next day was going to be crazy too, so once I finished the late night run, I waited until 12:01 a.m. and did the next day’s run.”

Mike Beaven: “I have learned you can accomplish anything if you put your mind to it. Physical challenge is one thing but the mental part of running is more of a challenge. Just getting out the door for a run is the hardest part. Running with just me and my dog gives me time to decompress and either reflect on the day behind or ahead of me. It's my therapy. The running community is so supportive of each other no matter the body type, size, speed, or how far you can run. Some non-runners I know say I’m crazy, but most compliment me on my determination. However, recognition is not why I am doing this. It's a challenge from myself.” 

Pat Ross takes a selfie in front of a landmark on an RRKC Scavenger Hunt Run.

6). Do you think the current "pandemic" has changed any interior motivation with your effort, and/or do you think there is more community interest in your story given the craziness of these times? 

Pat Ross: “I’ve worked for a company that was essential so it pretty much was business as usual (except for COVID precautions) during the Stay-at-Home Order. I recently retired from work and it has been challenging not be able to interact with people every day like I was used to. I do have more time to run and hike but it’s not as enjoyable doing it alone. However, I won’t lose the motivation to keep the streak going especially now that there’s an end in sight…or maybe I’ll just keep it going.” 

Mike Beaven: “When the pandemic started and the businesses shut down, I began working from home. Running became more important to me to help deal with this crazy time. The shutdown also gave me more time to run, so I took advantage of building up my miles. I am not sure there is more community interest in my running now vs. before the pandemic, I really never paid much attention to it. But if my journey on this run streak motivates another person to run and improve the quality of their life, that is enough of an accomplishment for me.”

7). What have you most enjoyed about this experience?

Pat Ross: “The sense of accomplishing something both mentally and physically challenging. Running is a sport that allows you to challenge yourself to achieve your individual personal best. It's fun to compete with others, but most rewarding when you achieve your own personal goals.”

Mike Beaven: “My dog, Julep, joins me on most of my runs. I enjoy running with her because I know it makes her happy. I also feel I have accomplished something no matter how far, how fast, or how slowly it takes me to get there. I never gave it much thought until now, but the reason I enjoy getting up so early to run is that if that’s the only thing I accomplish that day, it’s been a good day.  If I have a bad day, I know the next one will start off with an accomplishment of a run.”  

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Whether one long run or a streak, running with a group offers motivation, support, and makes the sport more fun. Check out Roadrunners of Kansas City and see how we can help support your running goals.

Although run streaks may have appeal for many runners, this regimen is not for everyone. Always seek advice from a doctor or your physical therapist before embarking on a new set of exercises or run goal.

October "Going with Distance" Runs!

Coach Amy on Scavenger Hunt #5

Oh my, how we’ve missed you! We have had a great time running the scavenger hunts and following you all on Facebook and Instagram. Thank you to all those who took the time to create scavenger hunt runs for the group. They are such a hit so we will offer them from time to time.

RRKC continues to follow the COVID-19 gating criteria for Johnson County and we are still in the red zone, therefore we are not yet ready to resume our normal group runs. However, we know that many of you wish to run into each other on the road so we are offering “Going with Distance” Runs during the month of October in which we run distance at a distance!

Please note registration is not possible 24 hours prior to a given run. Please email Coach Amy if you are wanting to register last minute. Runs are FREE for July 2020 RRKC members. Registration is still required so you can get your maps!

Here are the DEETS:

1. Meet at the Brookside Tennis Courts at 7AM every Saturday in October- come early or late if you want - the goal is to see your friends out on the course for camaraderie as opposed to running right next to them.

2. Register no later than Friday at noon so that you can receive your map on time! There will be no run lead or printed maps. Links to printable and downloadable maps will be made available upon registration.

3. Refill your water bottle/hydration pack at mile 5 on the course. The water stop will be out no later than 7:30 AM and will be picked up no earlier than 8:30 AM. Please use sanitizer before touching the equipment.

4. Stay socially distanced at least 6 feet at ALL times.

5. And most importantly… throw air high-fives, jump up and down, clap and cheer for your run buddies on the course as you soak up the Fall running weather in beautiful Brookside.

Run Form Drills: A Coach Amy Clinic to Improve Efficiency

Tap into FREE hidden energy within your run form at our new, upcoming training session with Coach Amy. During this session, you will practice drills and run short segments at varying paces under the supervision and direction of Coach Amy. By the conclusion of the session you will be able to explain how each drill enhances efficiency, and you will able to safely perform each drill independently so you can add them to your weekly training routine.

Note: this is not a gross overhaul of your personal run form, but rather a clinic to get the most out of your run form through drills that improve upon what you’re already doing.

Meet along the trail at the grassy area across from the CoachAmyPT clinic. Bring a mask, hand sanitizer, bug spray and hydration. Due to COVID: Masks are required except when physically distanced from others e.g. while running or performing drills.

• Tuesday, October 13, 2020

• 6:00 p.m. to 7:00 p.m.

• Cost: $50 per person ($30 for current Coach Amy personalized coaching clients)

All levels from beginner to advanced are welcome. Spots are limited to ten people. Registration is open. Click on the link below!

Time to Take Inventory of Cold Running Gear

Fall is in the air, which means one morning you’re going to step outside for a run and it will feel chilly! To be prepared, now is a good time to dig through drawers and take inventory of your cold weather running gear and organize it for the colder months ahead.

Dressing properly makes running outdoors in the winter safer and more tolerable. The key is to layer with water-wicking, water resistant, wind breaking materials. Many retailers are running great online sales and specials to attract business. If necessary, invest in a new staple cold-running piece to add some inspiration to your workout wardrobe. Here are some recommendations:

• Fleece headband or cap 

• Neck gaiter

• Balaclava 

• Run vest over long sleeve top and wind and water resistant jacket

• Gloves with mitten cover that is wind and water resistant 

• Hot Hands packets (to add to gloves, or put in vest pockets)

• Fleece lined running tights (or layer two pair)

• Wool socks

• Yak Tracks (for snow running)

For tips on how to strategically layer cold running gear, and for details on why keeping our extremities and core warm during a cold weather workout is important, check out our previous blog post. Without run groups and major run events, this is the era of mastering self-discipline and motivation. Don’t let the weather be an obstacle for meeting your fitness goals this year. The first mile in really cold temps is tough, but if you’re dressed properly you will feel much better once you’ve warmed up. Enjoy this beautiful Fall season which makes the running spirit in all of us come fully alive. And when that cold weather does arrive, bring it on!

Course #5: Scavenger Hunt Run Series

Our fifth scavenger hunt run is a scenic route along the Indian Creek Trail including a stair challenge! It’s a 5.36 mile out and back (10.7 mile run). There are 4 clues/finds on this route with lots of water bottle fill-up opportunities.

The first runner to post selfies with all of the landmarks gets to create the next scavenger hunt. You have between September 13th and September 27th to complete your hunt. 

Start: Leawood City Park (park and start in the lot North of the tennis courts).

Distance: 10.7 miles

Date: September 13th-September 27th

How to Play:

1. Take a selfie at each landmark that you find.

2. Post to your social media pages and tag us! Use #solidaritywithcoachamypt and #roadrunnersofkansascity in your post.

3. Share to the RRKC FB page.

Clues:

1. From the North end of the parking lot follow the path NE along the soccer fields. You can’t miss these big red running sculptures. Take a selfie with one or both of these metallic runners. Run down the ramp, through the parking lot E toward the entrance to the trail. Once on the trail, you will be heading WEST (away from the Dog Park).

   Pay attention along the trail - we are NOT heading all the way South like we normally do. Just after you run under the College bridge, take a 180 degree turn North back under the College bridge (about mile 1) and head West towards your next clue.

2. Shortly after 2 miles, you will venture off the trail to the second landmark. This is a place of business that is known for treating injured runners and getting them back on the road. It is celebrating 4 years in business this October! Do you know the owner? Take a selfie in front of this “famous” clinic.

   Follow the map to Quick Trip for a water bottle refill if needed (wear your mask). Water fountains at Roe are not on - so you this a good opportunity to refill.

3. Once you enter Roe Park (about mile 3), head slightly off course to the North to capture this flying boy sculpture. This boy looks after us when we run intervals. The water fountains are NOT on, but the bathrooms are open.

   Once you run under Nall Bridge do NOT continue West on the trail as we normally do, instead make a 360 loop and run over the Nall bridge heading North towards the starting line of RRKC’s training hill. But instead of running up the hill for repeats, capture the trail head again and run West towards the next landmark.

4. Shortly after you’ve returned to the trail (around mile 4) you will see a path to the North with a concrete stairway that heads up up up towards Shawnee Mission HS. Run or walk those steps and take a Selfie at the TOP.

5. The last clue is a place where you can become a kid again. Take a selfie “playing” at this playground which is at about 5.3 miles. This is also the turn around point and a bathroom and water refill opportunity (as long as the fountains are still on).