BABY, IT’S COLD OUTSIDE ... BUT YOU CAN STILL RUN
Five weather-tested survival tips to keep those winter treks going
As the dog days of winter set in, it’s time for the annual reminder to runners that hibernating doesn’t make spring come any sooner. In fact, the only thing that makes winter bearable is to get out there and keep doing it.
That said, this year’s weather hasn’t made it easy to navigate favourite running routes. We’re in the midst of a real Canadian winter, complete with frigid temperatures, snow- and ice-covered sidewalks, freezing rain and snow squalls.
How do you face winter’s wrath in a pair of running shoes? Follow these five weather-tested tips for surviving Canadian winters while on the run:
1. Wear the right gear
It has taken me years of testdriving gear to come up with just the right combination of underand outerwear suitable for running in a winter wonderland. My most important discovery? There’s no one perfect piece of winter wardrobe. What you need is multiple pieces that can be layered on or off as the weather dictates.
All those layers need to be breathable with no one layer offering the penultimate in warmth. Rather, it’s the combination of layers that shields against what winter throws at you. The inner most layer should be thin and snug, the middle layer warm and the outer layer waterresistant and windproof. Make sure your outer layer has options like zippers and flaps that can be opened to let out sweat or closed tight to keep the cold out.
2. Wear the right shoes
The kicks that got you through summer won’t cut it when winter gets ugly. For those days, you’ve got two options: a good pair of trail shoes or a pair of grippers that you can slip over your regular shoes.
The upside to trail shoes is they have an aggressive tread, which helps grip the snow, and a weather-resistant upper that repels the slush, wind and cold, keeping your feet dry and warm. The downside is that they’re heavier and stiffer than your regular shoes, which can take some getting used to.
The benefit of grippers is that you don’t need to stray from the shoes that keep your feet happy. The downside is the spikes in the grippers work best on ice, but fail miserably on loose snow and have no grip whatsoever on cement and pavement. When choosing, go with a size smaller than you normally would, making for a snugger fit and less chance of the grippers moving around under your feet.
One last tip about wearing your shoes in the cold: When the temperature dips into the double digits on the minus side of the thermometer, the rubber on the soles freezes, compromising their grip. So on those extra cold days, be extra careful.
3. Do the right warm-up
I don’t have a magical series of exercises that prepares you for the transition between your warm home and the bitter cold. But here’s a tip: Throw your winter gear in the dryer for a few minutes so you can stay cosy in their warmth until your body starts to produce its own.
Not only does this simple step take some of the sting out of those first few minutes, it removes some of the hesitation responsible for keeping runners indoors when the temperature drops, the wind picks up and the snow is swirling.
4. Run the right way
Running in the winter is all about staying upright, which can be a challenge on slick surfaces if you run with long, loping strides. Tighten your stride, keeping your feet under your hips, which helps with balance and allows for easy correction if you feel your footing start to slide out from under you.
And as tempting as it is to look down where you stepping, lift your head up so you can maintain a tall posture along with your modified stride.
5. Choose the right route
Sidewalks are rarely as clear as roads, so plan your route on streets with the least amount of traffic allowing you to run as much as possible on bare pavement. Always run facing traffic, and don’t be shy about making eye contact with motorists and signalling them to give you a wide berth. Be sure to hop back up on the sidewalk on blind corners and any other places where drivers might not have a clear view of you.
Also, make sure you run into the wind on the way out, which will keep you warmer during the last half of your run: Having the wind at your back on the way home is your reward for a run well done.