So you signed up for a winter race to keep you fit. Or you are looking at a last ditch effort to qualify for the starting line in Hopkinton come April. Whatever the reason behind your decision, one thing is clear: you are facing a long winter training cycle. You need to get in some longer runs, but daylight is a precious commodity. Even when you can get outside, you need to wear 47 layers. Let's face it...winter marathon training isn't for the faint of heart. This article covers a few tips on how you can make your winter marathon training experience a successful one.

The Long Runs: No cutting corners here. A long run is a long run and it needs to be done outside unless you live in the most extreme weather conditions (if so, see the Treadmill section below). If it's really cold, wait until midday on your weekends to get that run in -- let it warm up a bit before you hit the road and use that early AM time to get in a nice core or flexibility session. In the winter you will need a longer warm up to hit your stride -- even you shoes need to warm up! Be patient and take the time to let your body get into a groove before you start tracking your mile splits.

Hydration: Even though it isn't hot, your hydration needs are pretty much the same. The big difference is that you won't be feeling the outward signs of your work (i.e., sweat and salt). Be sure to continue regular hydration. On really cold days, keeping your fluids under your outer layer can mean the difference between something you can drink and something you can't.

Invest in Functional Gear: For those long runs, you will want to have several key clothing items to make your experience enjoyable. You will want lightweight gloves and a skull cap that you can wear or put in a pocket. You can even pull your cap up a bit - or your gloves down over your thumbs a bit - to regulate temperature. Your outer layer should have pockets (!) and should be some kind of windproof material. Any wind at 35-degrees is cold. You want an outer layer that has zippers in the armpits for ventilation to control your body temperature so that you don't sweat too much.

Use the Treadmill, Don't Be Used By It! The treadmill is a fantastic training tool if used well. For your winter training treadmill runs, remember:

• Your heart rate values are different on a treadmill. Without external stimuli such as hills, wind, heat, etc., your heart rate will be lower. It also makes a difference that the treadmill is pushing your legs instead of you pulling your body forward. As a result, at any given pace you will notice that your HR is lower on a treadmill than on the open road. Counteract this issue by manipulating the grade periodically to stimulate your heart.
  
• Minimum of 1% grade. Running at 0% grade is similar to running on a slight downward slope. It's very difficult to maintain solid run form on a flat treadmill, so kicking it up to a minimum of 1% means that you will have a better chance of getting into your normal running style (foot strike, body lean, etc.).
  
• Mix it up! Just as you have different weekly routes, so too should you have different treadmill locations and routines. I have a part of the gym where I will run the hard workouts and a part where the fun/easy workouts are done. Also feel free to mix up the incline and pacing to stimulate different muscle groups. It's very easy to settle in and just watch the TV. You can't do this on race day, so don't do it during your key workouts!
  

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