I love living in Canada, but run training outside year round in this Northern land presents some climatic challenges to even the most dedicated runner. While summer and autumn offer beautiful running conditions, winter, on the other hand, can be formidable for those unprepared for the windchill, slick ice and sub-zero temperatures. But as the old saying goes, there is really no such thing as bad weather, only poor preparation and clothing. This blog will give you some tips on how to keep up your run training during the long cold icy winter months.
Running can be done outside all year long. Here are my tips for the trade:
- Wear a moisture wicking base layer, a fleece mid-layer, and good jacket that protects from wind and snow for your outer layer. Winter running tights are an excellent investment and can be used for many other activities.
- Warm up and stretch a few minutes longer to protect your muscles from the cold. You can even do this before you leave home. Go easy on your first few minutes of the run to ease into the colder environment to reduce the risk of injury.
- Invest in Running cleats, Nanospikes, or YakTraks for better traction on slippery surfaces. These are my YakTraks, they slip on right over my running shoe for better grip.
- Try snowshoeing when the trails get too bad, or whenever you need a break from the winter routine. In Ontario, I highly recommend the Bruce Trail or try your local ski hill/golf course for other snow-shoeing routes.
- Besides the proper running gear, the proper mental attitude for winter running is also important. Try not to be so focussed on speed, instead focus on perserverance and gaining mileage. The cold temperatures will lower your body temperature and snow/ice may slow you down or pose as obstacles, so your run time/pace will most likely be slower. Don’t let this frustrate you. Instead think of it as developing mental grit, which all runners and triathletes need.
- Recruit a running buddy. Being accountable to a partner will make you less likely to skip a cold morning run if they're waiting on you. Here's a great motivational technique: the last person to show up for the run buys the post-run smoothie.
Despite the previous advice, some people just do not like the cold. And to be honest, even I pass on the outdoor run when the freezing rain strikes. But that’s OK, as there are lots of ways to train inside:
- Try a treadmill workout with variations (e.g. speed, incline, intervals). Its the tried and true fall back option. Use a tablet to watch videos on a longer run to fight boredom.
- Check out indoor running tracks at your community centre or college campus. Many have monthly or seasonal passes that may fit your training schedule.
- Run up the stairs in your building - condo/city dwellers I’m talking to you. If you live in a house maybe the place where you work (office towers, hospitals, etc.) has more stairs that you can train on during your lunch break. Its excellent training for the hilly courses and builds great stamina.
- Pool running or the elliptical machine are also good options especially if you’re rehabbing an injury from the fall. These activities are lower impact but still train the running muscles and work on cardio.
- Hit the weight room. This is the perfect time to strength train run specific muscles including your core, glutes, hip flexors, hamstrings, quads and calves. Strong well developed muscles will come in handy on race day. Or any other day for that matter!
- Winter is a fantastic time to learn to foam roll. Its an important muscle recovery technique, and can be done in the warmth and comfort of your living room.
Whatever you chose to do over the winter, don’t chose hibernation! Think of the first road races of the season, starting in April and May. In order to be ready for them you need to train over the winter, and best way to do that is to get outside and get running.
