PART 2: Chicago Endurance Sports Winter Warriors Coach Lori McGee Koch Answers Your Chicago Winter Running Questions

COVID-19 created a running boom. Recent events have forced many of us to revisit what we’re grateful for and what brings us joy. For many, those feelings were found in getting outside, breathing fresh air, and moving - and thus a new slew of runners was born. 

But winter is coming in Chicago and the winter is when motivation slips through the cracks - when sometimes the comfort of your home gets the best of you. Accountability and proper gear and a change in your thought process can make running throughout a Chicago winter possible - and even enjoyable.

We gathered winter running questions from Instagram and then asked our Chicago Endurance Sports Winter Warriors coaches to answer them. For part two, we talked to Lori McGee Koch, the Chicago Endurance Sports Winter Warriors lead coach from the Fleet Feet Old Town location. If you missed part one with Richard Peyton, you can read it here.

Winter Warriors is a 10K and 10-mile winter training program which began on October 31st. You can learn more here.

@stephen_ostrowski: What is your favorite model or make of running mask or Buff that is breathable?

The running mask is such a new item for all of us. It’s important to find one that fits comfortably first and foremost. I like the lightweight and breathable wicking material the best. I use the BOCO brand gaiters that Fleet Feet has carried. I have also found that having masks that have comfortable hooks around the ears works really well for the longer runs. In terms of Buff brand products, they make a "polar" version for winter running that has an added few inches of fleece material around the neck for warmth but it also helps warm the air before you inhale it.

@katiafs_11: What motivational mantras do you use while running? Do you listen to music when you run?

I like telling myself “all miles are good miles”. It reminds me that even if I have a run that I struggled with, I still got out there and benefitted. This is more heavily significant to me in the winter when motivation is lower and conditions may be tougher.

I listen to podcasts when I run. There are so many great running podcasts out there that keep my motivations high. Chicago Endurance Sports has been producing its own podcast, Ali On The Run is fun and for those mothers out there, Another Mother runner has some fun content. But, if you're listening to music or podcasts, please just be extra aware of your surroundings. Aftershokz makes great headphones that sit on the bones of your ear instead of inside of your ear so you can hear your surroundings.

@chris.m.evans: Is it better to run lots of shorter runs in the winter? Or are long runs still ok?

This is a personal preference and based on your goals. Both approaches to training work great. Some people have just trained for a long-distance race and like to use the winter to maintain a foundation of running with shorter runs. Others thrive more in winter weather and enjoy long runs. Whichever you choose, you should decide what your goals are with longer runs to maintain fitness without becoming injured. Winter long-distance running in the snow puts more demands on your body as you will use more stability muscles in your glutes and hips. Adding more strength training can help combat this.

@chris.m.evans: Is it a good idea to run with water in the winter? And if so, should the water be warm?

You definitely need the same amount of hydration in the winter as in the summer. Some may even sweat more when accidentally over-dressing for the temperatures. For your hydration system, a trick to keep your water from freezing is adding a little bit of Gatorade product to your hydration. The salt content slows the process of water freezing. Look at the science!

@ant_the_average_runner: Which bottoms would you recommend for cold and wet weather?

The Mizuno Breath Thermo tights give me the perfect amount of warmth and comfort in the winter. The technology in the fabric warms up as I sweat. I also have to run a lot in the dark and I like how there is reflective detailing in the tights.

@maxcoatney: Will running in the cold get me sick?

Running in the cold does not cause you to get sick. However, cold weather can lower your immunity if you had already picked up a bug. For example, wet and cold conditions help a germ or virus grow more in your system when you might have otherwise fought it off.  Eating an immune rich diet and regular exercise should help you ward off illness. I like to run home in the winter and avoid public transit as I don’t want to pick up a bug. Extra motivation for the winter! 

@kellywils0n: Running when wet, mild snow, best options? Yaktraks or trail shoes?

In general, I run with Yaktraks when there is a significant amount of snow as you get more traction. Many trail shoes help in wet and milder snow conditions by providing a little bit more traction, but often the biggest benefit of wearing a trail shoe is the fact most are made with water-resistant materials.