Winter Running Essentials
“If you wait for perfect conditions, you will never get anything done”
As a runner living in Ontario, I know how difficult it can be to find the energy to head out for a run on a cold winter day. The conditions are usually less than ideal with all the ice, snow, sleet and slush out on the roads. But the weather outside does not have to slow you down from your training regimen. Here are a few simple tips on how to get out and face the elements effectively:
1. Hydrate ahead of time: Don’t let the cold weather fool you! It is just as important to stay hydrated in winter as it is in the summer, as you lose just as much water from your body during the winter. You should prepare for a run the same way regardless of the season. If you bring water with you on your run, a great tip is to bring warm water as it will not freeze as quickly as cold water would.
2. Wear the right gear: Having the right running gear makes a huge difference. One important tip is layering. Fabrics which wick away sweat, are important so you don’t get cold. Fleece is also great on those colder days as it insulates while also removing the moisture from your body. Hats, headbands and gloves are also a necessity in your winter running wardrobe. Masks can also be key which can help warm the air before it hits your lungs to avoid breathing issues. And wear bright colours so people see you!
3. Add extra time to your warm-up: Since it is cold outside, your body will take longer to “warm up.” Therefore, adding a few extra minutes to your warm up regimen may be important in order to avoid injury. This may include a brisk walk outside or doing some dynamic running activities, before starting off into a run. It may take 10-15 minutes of running before you feel “warmed up” and in your running tempo.
4. Slow down your pace: The safest thing you can do when running in winter conditions is to slow it down. By shortening your stride and slowing your pace, the chance of slipping and injury is decreased. You may not know this but running in icy and snowy conditions is actually a lot more work, so your expelling more energy than you think. So don’t think that since your slowing down, you aren’t getting as good of a workout, because the truth is you are!
5. Run with a buddy: Not only does running with a friend make the run more enjoyable, but it is also more safe. It is also a lot more motivating when you know that you are going to meet up with a friend to run with.
6. Be cautious: Keep your eye out for black ice! The last thing you want is to slip and fall. Sometimes, roads have been cleared but sidewalks have not. Therefore, if running on the road, make sure you run against the traffic so you are aware of cars coming your way. It is also great advice to run during the day when people can see you. Keep your eyes and ears open at all times!
7. Start into the wind: Start your run into the wind, so you have your back into the wind on the way home. This will help you avoid getting chilled by the wind after you have been sweating.
8. Hit the treadmill: On those really frigid or snowy day, it is not a bad idea to run on the treadmill. It may not be the same as running outside, but it definitely beats doing nothing at all. It can also be a better quality workout as running on lots of snow can change your running gait possibly leading to injury. Treadmill running is a great way to stay fit, while also avoiding injury by slipping on ice or getting frost bite.
9. A sense of accomplishment: Be proud of yourself once you have finished your winter run! It probably took a lot of motivation to get yourself out of the warm house, and out into the winter cold. There is nothing better than the satisfaction of knowing you completed a workout, even under the most brutal elements. Your hardcore!
