Well, winter season is finally upon us! In Edmonton we had been blessed with nearly perfect running conditions until the end of November. Now we have to gear up for the upcoming cold temperatures and tricky footing. Here are a few suggestions to make your winter running more enjoyable and safer.
1. Layer your clothes. Try moisture wicking clothing – it really works. The newer technology fabrics allow perspiration to occur without getting trapped next to the body or on the inner lining of your outer shell. For the upper body, I prefer to go with a lighter inner layer, a medium thickness insulating second layer if it is really cold, followed by an outer shell. This gives me the option of unzipping or removing the outer layer if I get too warm. Winter tights, and if necessary an outer pant shell over top, should be adequate protection for the lower body.
2. Get shoes with a good grip. Check the soles of your running shoes: if they are relatively smooth, you will likely have traction issues. Alternatives are trail running shoes or specialized spikes that you can slip onto your shoes. I just use my regular training shoes (Saucony Grid Hurricane VII’s) since they have a pretty aggressive tread pattern.
3. Don’t forget your feet. Socks can be an overlooked item of clothing. There are many high tech socks out there that provide better insulation that may make your run more comfortable. If necessary, you can always wear 2 pairs, just remember to loosen your shoelaces to accommodate them.
4. Mittens are warmer than gloves. On really cold days wear running mittens so your fingers can share their warmth with each other. Gloves are more stylish, but give up more heat.
5. Cover your ears. Make sure that your ears have adequate protection from the cold. I have suffered from frostbite to my ears from winter running- it’s not pretty and very uncomfortable when it thaws out. Be sure that your hat (toque) covers your entire ear and is thick enough to provide adequate insulation. A good option is a balaclava or earmuffs.
6. Ever had your eyes freeze shut? In our winter climate, I’ve had this happen. Any tears produced can freeze, essentially gluing you eyelashes together with ice. The solution- apply petroleum jelly to your eyelashes and eyelid areas. Any tears simply slip away.
7. Finally some training tips. Start your runs into the wind and finish with the wind on your back. Try running at the warmest time of day. Do not run long or hard after fresh snowfall as this will likely lead to overuse injuries of the ankle, knee or hip. Wear reflective clothing if you are running when it is dark. Carry money for a bus or a cab with you. Try running routes where there are facilities available along the way to warm up or use the bathroom.
Have a Merry Christmas and a Happy and Healthy New Year!