Running ahead of the winter weather

They are Chicago's winter warriors. Covered from head to toe, sporting ice cleats and Under Armor. These are the men and women who brave the elements to run outside along city streets and suburban sidewalks even in sub-zero temperatures.

The winter creates obstacles for runners-preparing for extreme wind and cold, keeping a firm footing on icy and snowy surfaces and staying mentally determined to head outdoors.

"I've never run on a treadmill," said Will Van Dyke, 67, architect for Desman Associates in Chicago. "Running is part of my life. I always run outside. I love winter because there's nobody out here."

Van Dyke said for him there is nothing better than outside and experiencing the weather.

"It's just a way of life to run outside," Van Dyke said. "Feeling the weather, feeling the wind and I love running in snowstorms."

For Chicagoans, winter weather is part of living in the city. You can choose to embrace it or hibernate. For those who enjoy the challenge of working out in the cold there are other benefits in addition to the physical ones.

"The mental game is really different," said Hannah Foote, 27, a medical student currently living in Vermont. "When it's beautiful out it's so much more compelling, but the payoff to running outside in the winter is so much greater. Except when it's windy. The wind is that one element you just can't combat."

Running on icy surfaces requires increased attention to stabilizing yourself, because there is a higher change of having an accident.

"The most common-runner related injury we see this time of year is a slip and fall," said Charlotte Covello, a podiatrist at Michigan Avenue Podiatry. "If it's a slippery surface you do put more stress on the Achilles tendon because you take shorter strides."

Correct running form is critical to a safe and effective workout.

"In snow you'll want to take shorter strides, keep upright posture and slow down," said Becki Suthers, communications and membership manager at Chicago Area Runners Association, which sponsors winter runs and training sessions.

In the winter months, runners must focus on their balance more than they do in the summer when the terrain is less rugged.

"You learn to become more stable when you're running in the winter," said George Solomos, a Northbrook-based personal trainer who also runs in the winter. "Those small muscles in your legs and calves are getting a good workout."

Attire means everything in the winter, runners said. The right shoe can be the difference between a good workout and an accident. Some runners use ice cleats, which you can purchase online for $30. These attach to the bottom of the shoe and function much like snow tires.

Some people run in a trail shoe that tends to be a little bit more enclosed. These types of shoes block twigs and stones from getting in, Suthers said.

There is a different reason for using them in the winter, when they provide added warmth. "If your feet get numb you'll have a slower reaction time to uneven surfaces," Covello said.

Moisture wicking clothes that draw sweat away from your body play an important role because they keep your core warm.

"I have mittens, a hat, tall socks to cover my Achilles," Foote said. "I put Vaseline on my face to create a seal."

When running outside, there is a risk of contracting hypothermia, which occurs when core body temperature falls below 95 degrees F. Layering is critical to prevent that.

"If you sweat, you're standing outside and you're cold there's a high likelihood for hypothermia," Suthers said. "But really there's no such thing as bad weather just poor attire."

Most body heat is lost at the surface of the skin, so runners need to bundle up. Without warm clothes, body temperature can plummet, causing blood to be redirected to your vital organs.

Once prepared with the right attire, runners say mental strength is the most important thing. Stepping out the door is the hardest step.

Eric Stern, 39, of Evanston said he doesn't normally run but decided to get back in shape this winter. Running outside is the way he plans to do it.

"I don't like running on a treadmill," Stern said. "It's boring and there's nothing to look at. Now I'm just trying to get back in shape."

There's nothing wrong with training on a treadmill, Suthers said, but when you run outside you're actually going somewhere, with things to see and at the end of the workout you feel as though you accomplished something great.

"Ultimately it comes down to why you're running and what you're goals are," Suthers said. "If you're training for a race you'll want to run outside. Running outdoors on a windy day with all the natural changes in the terrain adds up to great training."