The Dreaded Cold
Yes, unfortunately winter is fast approaching, but that should not mean the end of your running season. Winter running can be invigorating and be just as fun and exciting as running in the other 3 seasons, that is if you dress and prepare accordingly. Here are some of my top tips as a Physiotherapist and Coach in Canada to tackle your running training this upcoming season.
1. Layers & Layers
- Wear moisture wicking (think merino wool) to keep the sweat off your skin. This is arguably the most important layer, you’re going to need clothes that bring the sweat away from your body so that your sweat does not freeze.
- For the colder days an insulating layer (fleece or soft shell jacket) will come in handy.
- Outer layer; think light windbreaker. Your base layer and layers underneath will keep you warm. This layer is needed to break the wind. I typically stay away from the water resistant outer layers as they tend to be less breathable.
2. Footwear Is Key
- Oftentimes a good pair of trail running shoes will be sufficient, the lugs on these shoes provide a good grip for the snowy and icy conditions. I personally wear the brooks Cascadia 17s.
- Socks; similar to the base layer you will want to go with a moisture wicking pair of socks, avoid cotton as these tend to retain moisture.
3. Hydration
- Many runners will forget to hydrate during runs in the winter until it is too late. Weather and seasons should not dictate your hydration routines so practice these year round and do not wait until you are thirsty to hydrate. My personal favourite to bring on my runs is Skratch drink mix and Huma and Gu gels.
- For my longer runs I like to run with a handheld water bottle, this one from Nathan’s is my go to.
4. Visibility Is Key
- You need to see where you are going but most importantly people need to see you. Headlamps and various reflective gear are a must as the days get darker and darker. I like to attach this blinking light on the back of me in combination with a reflective vest and powerful headlamp to keep me as visible as possible.
5. Listen To Your Body
- Running in the winter provides an added layer of difficulty which can tax your cardio respiratory system even more. If you are prone to asthma attacks or other breathing conditions make sure to pace yourself and always have a safety plan for your long runs.
Running in the winter provides a ton of mind/ body benefits as well. Getting yourself out of your warm house and out on the trails builds resiliency and overall improved mental toughness which will make you an even stronger runner come the springtime. To learn more about Will click HERE.