Snow, ice, cold - what should a runner do?

Delaware is known as a mild state when it comes to winter weather, and for the most part runners and walkers are able to keep their workout regimen consistent throughout the winter. This past month the temperatures dipped to the single digits, and many runners, I would assume, went to Plan B – the indoor workout. My friend Vicki Huber-Rudowski, a former Olympian, once wrote a beneficial piece for the News Journal on pros and cons of treadmill running, and this week I will look at two other sources of indoor workouts.

Treadmill running – Without a doubt, the treadmill is the most popular piece of equipment for indoor workouts. Many people prefer it to outdoor workouts for reasons of safety, convenience and the ability to control and calibrate different workouts. Secondly, the treadmill has more give than concrete or asphalt, and as a result you will feel less pounding on the legs. Lastly, with music, an iPod or a TV close by, you will find that the workouts go by much quicker than staring at a wall or mirror. As far as price, well, you get what you pay for. The more you put into it, the better product you have.

Pool workouts – One of the absolute best forms of indoor exercise is pool running. My favorite workouts in college were in the pool, and any runner that has experienced any type of injury has probably found himself or herself working out in the pool. Running in deep water while wearing a vest or belt makes water running a non-impact activity and has become a saving grace for runners with lower leg problems. Working on your form is a great item to focus on when water running, but don’t expect your heart rate to get as high as it would during a workout or the same intensity and aerobic benefit of land workouts. The other issue is finding pool time. The Cape Region is in desperate need of a multi-sport facility, which includes a full-size pool.

Elliptical trainer – The last indoor workout I will talk about and one of the most popular in the last three years is the elliptical trainer. Their selling point is that you get a workout that is both non-impact – and therefore easy on the joints – and weight bearing, which can help keep bones strong. The elliptical trainer is a great running alternative if you have a heel or foot injury, such as planter fasciitis, something I can relate to quite well.

A good friend of mine took his winter training into his Milton basement years ago and did laps around the water heater to make sure he would be ready for the spring half marathons.

If running outside is your ticket, regardless of the weather, remember to wear the proper clothing, stay away from the ice, and run defensively while giving yourself extra time on the roads.

Track and field

Local track and field teams have started practice and are doing their best to get outside, using a hallway or finding gym time to get the kids working and ready for the season. This week I was able to get in two gym cardio circuits with just under 100 young sixth to eighth graders with another 20 kids waiting to come out with no physical as of yet. Cape Henlopen High School, led by George Pepper and Matt Lindell, and Mariner Middle, led by Julie Jackson, are also off and running this week. Come out and support your local track teams with home meets at Cape Henlopen High School in Lewes.

Kai Maull hosts Run with the Hawks 5K

Kai Maull has been a Delaware state champion, Cape record holder, national champion, Penn Relay champion, NCAA All-American, and now he finds himself coaching track and field and giving back what he has learned to young athletes. March 7 on the grounds of St. Georges Tech, Kai and his indoor track and field team will host the fourth annual 5K Run with the Hawks in Middletown. The Seashore Strider team will be onsite with the Hawks. Race information can be found at www.seashorestriders.com. Check-in on race-day will begin at 8 a.m.

“We had a decent turnout last year, and we are hoping we can get some more to the starting line," said Maull. “We modified the course a bit because of the snow and we again will of course feature a tech T-shirt, food and awards. Everyone said last year that they are coming back and they are bringing a friend."

Maull stresses the importance of his team volunteering at community events and giving back to the people who support you. “It is important to be a part of the community. Track and field has been good to me and I want track and field to be good for my young athletes. [I want] them to appreciate what people do for them.”

In the case that Maull has to postpone the event due to the approaching storm (not the Delaware State Band), the race will likely be run Saturday, March 21 or Sunday, March 22. Updates regarding the race will be posted on the Seashore Strider website as well as the Seashore Strider Facebook page.

Upcoming races

• Saturday, March 7, 4th Run with the Hawks 5K, St. Georges High School, 10 a.m., www.seashorestriders.com

• Sunday, March 8, 5th Get Pumped for Pets 5K/10K/15K Run, Kent Narrows Center in Chester, Md., 9 a.m., www.seashorestriders.com

• Sunday, March 8, 3rd Lucky Leprechaun 5K, Milton, 11 a.m., races2run.com.

• Saturday, March 14, 8th St. Patrick’s Day 5K/10K Run, Denton, Md., 9 a.m., www.seashorestriders.com

- Sunday, March 15, 9th Shamrock Shuffle 15K/5K Run, Junction and Breakwater Trail, Rehoboth Beach, 9 a.m., www.seashorestriders.com