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RACE.
EXPLORE.
January 27, 2025
Cold Weather Running & Training
Hey MIT,
Brrr! Seriously. I hope everyone enjoyed the impromptu snow day(s). As much as it pains me to say it… we might not be out of the woods just yet.
Here’s the thing.
I hate canceling MIT workouts. Truly. I love getting out there and getting gritty with this team, and I really do love the challenge that the elements throw at us in training. If you’ve been here a while, you’ve heard me say ad nauseam that running and walking in tough conditions builds the kind of grit that we NEED on race day. And you’ve probably had me nudge (or shove) you outside your comfort zone more than once.
But at what point does building grit stop being helpful and start being unsafe? At what point does “outside the comfort zone” actually hurt our training instead of helping it? That’s the line I’ve been wrestling with since last Friday.
I’m lucky to have an excellent team of medical advisors who help take the guesswork out of these decisions. The general rule still stands: Dr. Bright has been very clear that when “feels like” or wind chill temps dip below zero, cancellation is recommended. Right now, this upcoming weekend is trending in that direction.
Things can change, but I want everyone to be prepared that MIT may not run as regularly scheduled on Saturday morning. We’re working on some fun alternative options, and I really appreciate your patience as our team brainstorms the best path forward.
No matter what this weekend looks like, I promise this: winter does not win in the long run. Spring, race day, and a whole lot of great training are still ahead of us! This team is exactly where it needs to be.
Stay warm, stay smart, and we’ll keep building together.
Warm wishes,
Coach Hannah
A quick reminder about inclement weather protocols: Our team monitors weather and trail conditions closely, and we’ll communicate any cancellations or changes at least two hours before any scheduled workout. You’ll hear from us via text, email, and the MIT Instagram account (@mitmarathoners), so be sure to stay tuned to those channels.
IF YOU ARE NOT RECEIVING MIT TEXTS: Please text MIT to 209-208-2449.
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Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: 800 Repeats
WHEN
Wednesday, January 28th @ 6:30pm
LOCATION
Columbus Metro Library: Whetstone Branch
3909 N. High St
Columbus, OH 43214
(PARKING: Please part toward the North side of the lot! We want to make sure library patrons have ample parking.)
WORKOUT DETAILS:
To get the best quality workout out of this GRIT Sesh is to do it inside on the treadmill, or on a completely cleared street in the daylight.
The conditions we are going to be running in tomorrow (if you opt to join in-person) will force us to slow down and even cut the workout short because of the conditions and temps. If you want to do the workout in full, this is a great one for the treadmill.
I WILL BE THERE IF YOU NEED TO BLOW OFF STEAM OUTSIDE AND NEED THE ACCOUNTABILITY! But there is just as much strength in knowing when NOT to push your limits. I applaud you for making the right choice for you.
That being said... SEND US SOME OF YOUR TREADMILL WINS. Anyone who completes this workout in full on the tread and tags @MITMARATHONERS on Instagram will receive a treat from me next workout. ;)
WARM UP: Jog to the bottom of the hill
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HALF MARATHONERS:
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4 x 800m repeats
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FULL MARATHONERS:
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6 x 800m repeats
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The repeat: 0.25 mile up hill, 0.25 mile down hill. We will cut this workout short to limit exposure.
COOL DOWN: Jog back to car.
NOTE: Please be sure to bring a headlamp and reflective gear for Wednesday night runs.
SATURDAY LONG RUN: TBD DUE TO NEGATIVE TEMPS
WHEN
Saturday, January 31st @ ???
MILES ON THE SCHEDULE:
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HALF MARATHONERS:
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6 miles
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FULL MARATHONERS:
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12 miles
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I am working closely with my team on an alternative solution, but if weather forecasts are correct, it will be too cold for us to run as a group at 8am.
There might be a way we can gather for a group fun run on Saturday afternoon when it warms up a bit, so stay tuned. I will communicate further details as soon as possible!
HOW TO BREATHE IN THE COLD
SEAN HUFFMAN, FIT FOR LIFE PHYSICAL THERAPY
Ever step outside for a winter run or walk and feel like the cold air steals your breath, or makes your lungs burn? That tight, uncomfortable (sometimes downright scary) feeling is real, and you’re definitely not alone.
So why does breathing frigid air hurt so much? Why does it feel like your lungs are on fire?
The article below breaks down what’s actually happening in your body and shares a few simple strategies to reduce that burning sensation and ease the very normal discomfort that often comes with cold-weather breathing.
Fit For Life Physical Therapy are proud to be the Official MIT and Fleet Feet Columbus Medicine Partners. We care for people of all activity levels — to help prevent, recover from, or rehabilitate athletic injuries.
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
MIT Medical Resources Coach
WINTER RUNNING:
How to Stay Warm, Safe, & Smart ❄️
Cold weather doesn’t have to send your training indoors, but it does require a little extra planning. If you’re running or walking outside this winter, here’s how to do it safely and avoid hypothermia.
First: What is hypothermia?
Hypothermia occurs when your core body temperature drops below 95°F and can be dangerous if untreated. Cold temps, wind, and wet conditions (snow or rain) increase your risk.
Know the Warning Signs
While running or walking, watch for:
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Persistent shivering
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Slower pulse
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Lethargy or unusual fatigue
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Decreased alertness or poor decision-making
💡 Tip: Training with others is a great safety net -- keep an eye on each other.
Dress Smart (Not Just Warm)
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Skip cotton. Wet cotton holds sweat and pulls heat from your body, REALLY fast.
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Layer up with technical fabrics that wick sweat, including socks.
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Don’t overdress. Dress as if it’s ~20° warmer than the actual temperature.
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Protect the extras: head, ears, hands, lips, and eyes. You can always stash layers later.
Hydration Still Matters
Even in the cold, you’re sweating. Keep drinking water or electrolytes! Dehydration increases cold-related risk!
After Your Run = Critical
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Change all clothes immediately (yes, undergarments too)
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Bring dry clothes help prevent post-run chills!
Be Seen (Not Just Seeing)
Dr. Bright reminds us every season: visibility saves lives.
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Wear reflective gear, lights, or a headlamp
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Oncoming runners, cyclists, and drivers need to see you
Let Conditions Guide You
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Run during daylight when possible
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Temps drop fast after sunset
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Choose treated or plowed routes
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Use traction (like Yaktrax) if footing is questionable
Adjust the Plan
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Warm up before hitting goal pace
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Be flexible with pace and mileage
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It’s okay to back off when conditions demand it
Bottom line: Stay safe, stay smart, and keep moving. Winter training can builds strength and grit, but only when you respect the conditions and know your limitations!
