As we head into the next season of running – there are a few things to consider if you plan to run outside.
I was out one morning this week after a light snowfall and got thinking about how one’s gait can change with a little (or a lot) of snow and accompanying ice. A friend once described my winter technique as “4 wheel drive”. Ok, so maybe I’m a little cautious on the slippery stuff, but 4 wheel drive? Really? Yes, really.
There is much to love about running outside in the winter season. The air is fresh, the scenery is spectacularly bright white and you can often have the sidewalks and pathways pretty much to yourself. Seriously though – you may enjoy winter running as much as any other time of the year.
Gear
Shoes – Your summer shoes may not cut it in the winter. The very properties that you want on a hot summer run (light and cool) are the very things you don’t want when it’s cold and slippery. You may check out some trail shoes, or shoes with ‘lugs’ and/or studs for greater traction. If you can find something that are waterproof, all the better. Gord’s Running Store recently posted some of their brands on Instagram – and it appears there are many to choose from. The Tech Shop and Tech Shop North are also well stocked.
Layers – From your toes to your nose – think ‘wick’ with your clothing. Your first layer should be made from fibres that will pull the moisture away from your skin. Again, there are many options available for you to try. Most of the major sports and running gear stores will have what you need.
Conditions – What’s your cut-off? Zero? Minus 10C, Minus 30C? Whatever it is, remember to dress for 10C degrees warmer than the temperature actually is. You’ll be cool to start, but will warm up quickly so over dressing is usually a mistake you realize within the first few minutes of your run. Keep in mind the direction of the wind and if possible – head into it to start so you can have it at your back on the return trip.
On that note, wind-breakers make a huge difference, especially here in Calgary. If you get really warm, it’ll be an easy item to tie around your waist. Finding a wind breaker that has vents that can be opened or closed might be a nice option to help you make adjustments on the fly.
Face and Head – Keep the heat in and the frost off. It’s not quite true that you lose 75% of your heat through your head, but you will lose heat through your exposed head – to be sure. So, put a lid on it and keep yourself warm. Finding a buff, balaclava or scarf that you can actually breathe through if you choose to cover your face. By the way – your lungs won’t freeze but if you find the cold air hurts, cover your mouth to assist in the warming effect.
Pace/Technique
You will need to moderate your pace a bit in the cold. This is no time for outdoor speed work. Your muscles are colder, the surface may be slippery and your stride length will change so if you need to do some speed work – do it indoors.
Now for the 4 wheel drive. You may find yourself sitting back on your heels a bit to increase the surface area of your foot on the ground and help you feel more stable. This posture will have your hamstrings working a little harder and your hip flexors feeling a little tighter. Expect to feel a little stiff after a cold run. Which leads us to the following.
Post Run
Now that you’re energized from your cold weather run and you’re ready for that hot cup of coffee or tea there are a few things to do first.
- Get into dry clothes, right away. Head to toe, change out of your wet gear
- Get some fluids in, hot or cold. At this point, it doesn’t matter except that you will have sweat as much or more than you might on a warmer day
- Have something nutritious to eat. A hearty soup, bowl of oatmeal, toasted sandwich or omelet
- You’d do well to spend more time stretching once you’re home. Your hamstrings, quadriceps, hips, calves and likely your lower back would do well to enjoy an extended stretching session
- And finally – don’t forget to log it. It was probably epic!
LiveSplendidly!