By Elise Yanover: Winter is a mere 2 weeks away as I write this and like many people, memories of last winter’s Polar Vortex are still fresh in the mind. I know of a few people who were quite traumatized by it, dreading the impending season even as the days were light for 12+ hours in the summer. Running outdoors last winter became a survival tactic. I would check the forecast for days in advance and after a month or so made good friends with my treadmill on more days than I imagined I would have to. Sadly I actually started to enjoy it. However NOTHING and I mean nothing beats the great outdoors for getting in your runs. The following are some practical tips and hints to help you get through the coming winter here in the Northern Hemisphere.
- It’s all about the clothing!!!! When you get dressed for your run, add about 10 degrees to the outdoor temperature and that is the weather to dress for. I would add this before the wind chill as the wind is not in every direction you will run. I find if I dress for the wind chill, I am hot in the directions where the wind is at my back. Mizuno has some awesome Breath Thermo clothing which allows the sweat to wick, but retains the body’s temperature perfectly. It’s also comfortable, flattering and stylish to boot! A base layer is a key piece to have for layering as well as a wind protecting jacket or vest. Much of the body’s heat is lost through your head so make sure you have a hat to protect this heat loss. If it’s really cold, I will put those disposable hand warmer pads in my mitts .
- Make sure you can be seen in the dark. Now that the daylight hours are dwindling more of us do not have the luxury of running when it is light out. Running before or after dark can be dangerous particularly if you are in an area with low lighting on the streets. There are numerous options for adding illuminating products to your gear. Reflective vests, flashing lights, head lamps, glow in the dark arm or leg bands are all some pieces you can use. I run early in the morning and feel so much more at ease and safe with my flashing light attached to my jacket, or top.
- Wear or carry ID and make sure someone knows your route. Having ID on you is very important for your safety. Either carrying a form of ID on you or wearing a wrist or shoe ID band (i.e. Road ID) which has all of your personal and emergency contact info on it as well as perhaps your health card # will help in the event of an accident. This is something no one likes to think about but in the winter months when more people are running in the dark or wet, snowy roads it is very important for safety. Informing someone at home of your route can also be a good safety plan in the event that you are gone much longer than you anticipate.
- Consider running without music . Since the cars are less able to see you in the dark, full awareness is key of your surroundings. At the very least unplug one earbud or have volume down so you are able to listen for cars vs. the Top 40’s playing in your ear!
- Slow down and enjoy the air. Winter is a great time to work on your form. Short, quick strides and a slower pace will help you get through the uneven terrain on snowy, slippery roads. Try to keep your foot planted under your hips, use your lower abs by tucking belly button in and you just may find your balance is better. Running in trail shoes such as the Mizuno Wave Hayate or Wave Kazan provide additional traction in snowy conditions. I used to run in my regular shoes with wire coils attached to them. Last winter I tested out trail shoes and I was so pleased with the improved traction. Plus since some roads are clear and some not, it was nice not to feel coils under my feet on the bare pavement. Trail shoes also have more water protection on the uppers so your feet benefit from staying dryer and warmer. Pair your shoes with Breath Thermo socks and you are one happy runner!
- Adjust your route for the conditions. If your planned route is snowy or icy, run loops or an out and back in an area you know may be clear. Last winter I recall a particularly snowy day, but Yonge Street with all the shops was quite clear. I did a 20km out and back and saw so many others with the same idea. It was as if the runners had taken over Yonge Street! It’s all about being flexible at this time of year so you can maintain your routine despite the weather conditions.
- If all else fails…..hit the treadmill! Yes I will always choose the days which are dryer, warmer and safer to run outside during the winter. However, I have my limits for minimum temperature and amount of snow I choose to endure. Yes, I have been known to get out the yard stickJ. If the conditions don’t meet my limits, I will get on the treadmill, or cross train on my indoor bike trainer. I know if the weather is not what I am comfortable in, I won’t enjoy my run and I also am not keen on taking the risk of falling on ice. Treadmills can provide a good alternative in order to keep your running routine going and to mix it up with some speed work or tempo/hill running. Attempting interval workouts on icy roads can be dangerous and counterproductive when you can’t hit the paces you intend to. On the treadmill you can set your pace or incline and turn off the brain and just run! Use these tips for helping you through the winter season and you will come out maintaining or improving your fitness, staying injury free and ready for the spring racing / running season. Oh and maybe do a little praying we don’t have a repeat of last winter! See you on the roads.
Elise Yanover
Elise is a long time competitive amateur triathlete and Physiotherapist with 20+ years experience treating runners and athletes of all kinds. She also has an online coaching business for runners and triathletes looking to reach that next distance goal or PB. She is very passionate about biomechanics in running and does gait analysis and shoe recommendations as part of her practice. Elise also has a self admitted running shoe and apparel fetish. She is mom to an active 10 year old girl and is married to a man who also runs and races.