Running In a Winter Wonderland
Winter is upon us and the desire to slip out of our running routine is more tempting than ever. Don’t be discouraged by the cold this season, there are a few tips that can make running in the winter an easy and exhilarating way to have fun and stay fit. For starters, we need motivation. Try to find a running partner or a running group like the November Project or MEC running groups. Having people that are expecting you to be there for the run makes it much harder to back out. Try running at different times of the day, catch the sunrise on a crisp morning or get going on a night run with light snowfall. The winter can offer many beautiful experiences for runners. Once you’ve got the motivation it is time to gear up. Depending on the temperature and weather conditions your apparel can be a simple long sleeved merino wool shirt or you may need to add a warm fleece and a good windbreaker. A general rule for running in the cold is to dress as if it is 15 to 20 degrees warmer than the temperature outside, this will help you avoid the sweats. The worst thing you can do is over dress as it will lead to sweating and getting “the chills” which may lead to some sick days in bed with soup and a warm drink. Make sure you have some good moisture wicking socks that are still going to keep your feet warm. Brands like Smartwool and Darn Tough make great merino wool running socks. Stay away from vented shoes as they allow for snow and water to enter through the shoe and soak your feet. Going with a Gore-Tex lined shoe is your best bet. The winter time can be very
dark all morning and evening so be sure to light yourself up like a Christmas tree. Wear reflective and bright clothing to help keep you visible to other pedestrians, cyclists, and cars. Before you head out the door get your heart pumping and blood flowing by doing some light exercises in your home. You can run up and down the stairs a few times, do a few push ups and sit ups or use a jump rope. Once your blood has warmed up get outside and continue with dynamic stretching such as but kicks and lunges. Once you are loose and ready to go start off at an easy comfortable pace. Winter running isn’t about speed. You must be a lot more careful with your foot placement as it is easy to loose balance and take a good spill on the ice. It is not always easy to do long distances in the cold, so try breaking up your runs into smaller distances; running once in the morning and again in the evening. The most important thing about winter running is having fun and enjoying the beautiful scenery of the cold snowy season. Stay warm, bright, and strong this winter to keep yourself in good shape all year round. BY LOGAN GRAY
Being a run leader for MEC and a passionate snowboarding instructor makes Logan a true winter lover. He is always seeking the next big leap over an icy puddle or sending off an XL jump in the mountains. He believes that part of being a healthy Canadian is getting involved in winter activities with friends and family.
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