Here are a few things to think about before going for your winter run.
1. Do a warm up before you head out into the cold. It could be as simple as doing 50 hops at your front door, skipping for a minute or two, or vacuuming the house, it's always better to feel warm when you start your run in the frigid winter temperatures.
2. Pick the right gear. This may take a couple of attempts. Your instinct may be to dress like you are in the arctic, in reality dress like it's 10℃-15℃ warmer than what it actually is outside. Once you start running you'll be sweating and will start to feel warm fairly quickly, if you're wearing your winter parka you'll be regretting your clothing choice after the first 5 minutes. For example: If it is 0℃, dress like it's 10℃. I will wear a long sleeve shirt, capri's or thin tights, light gloves (usually purchased at the dollar store), and a toque.
3. Pick the right foot wear. If it's cold and dry your regular shoes should be just fine. If it's snowy and wet, look for a pair that has less of a mesh top, and if it's icy and slushy you'll want something that can give you a better grip. I will use my trail shoes, or you can order something like Yak Tracks to add to your shoe soles to keep you upright while you run, instead of making snow angels in the bank if you slip. Make sure you are wearing good socks that wick sweat away from your feet and keep you warm such as a smart wool sock (ex. merino wool) which you can find at most running stores, like Runner's Edge in St. Catharines.
4. Stay well lit. It's dark out there right now. We just passed through the shortest day of the year on December 21st, however, it will be a while before we get to see early morning sunlight again. Make sure you are visible to the cars and snow ploughs. Get a headlamp, wear a reflective jacket, mittens, or something like Noxgear which is a cool light up vest you can put over your clothing. Safety is an important aspect to keeping your run enjoyable!
5. Beware of the wind. The winter winds can bite hard, especially those parts of your body that are exposed to the elements, usually your face. So on those chilly mornings consider putting a thin layer of Vaseline over those open areas to provide protection from the cold and wind, do your run as 10 minutes into the wind, turn around and have 5 minutes with the wind at your back, or do an out into the wind and home with the wind at your back. Leave your sunglasses at home they can fog and ice up, instead get your ski goggles out, they will keep more of your face protected and keep your vision clear.
6. Change into dry clothes ASAP. Have a set of dry clothes ready to put on as soon as your run is done. Keep an extra set of clothing, including a dry sports bra for women, and a towel in your car, or change as soon as you run in the door. It doesn't take long for your body to cool down after the run is done, drink something warm and keep the chills at bay.
7. Be okay running slower. Winter running is good for building strength and putting in base miles. Unless it's clear roads and a bit warmer don't worry about speed. Try to be flexible where you can. If you want to run 10km and you find it's too cold, try doing 5 km and doing another 5km later in the day when hopefully it's warmed up a degree or two.
8. Create a challenge, pick a goal. Getting up and going for a run in the cold and dark is not easy. Create a goal to keep you motivated. A future destination race, a virtual run event, a warm coffee and muffin reward at the end of each run, find what works for you and use it for motivation to keep your fitness up throughout this winter. Spring will be here again before we know it.
Happy Winter Running!
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