Winter Running

Winter is not just coming… It’s pretty much already here! For some that means hanging up shoes, storing bikes for the winter and heading into hibernation. However, as human beings we’re actually built to move, so packing in your athleticism for the season actually defies our inborn nature. Staying active helps with not just surviving winter, but embracing and enjoying it! Regular exercise can maintain energy and motivation while staving off common winter ailments including depression, seasonal affective disorder, fatigue, poor circulation, weight gain (helloooooo holiday parties!), blood sugar imbalances and other metabolic issues.

As a year-round outdoor runner, as well as a run-commuter, I have a radical idea for you… maybe keep the shoes out this year!? I’ve been getting a lot of questions lately about winter running, so here’s a quick rundown on what you need to know to pull it off successfully.

Tips on how to stay toasty and avoid getting soaked:

Dress in layers and check the temperature before heading out. Since it’s much colder (duh!) you’ll need to plan wisely to stay warm.

Avoid cotton (especially for shirts or socks!) and stick with tech fabrics or breathable materials like merino that wick away sweat to stay warm. Cotton tends to hold in moisture and will chill the dickens out of you! Merino is amazingly warm, lightweight, breathable and doesn’t get smelly the same way synthetic materials do. Yes, it’s more expensive, but worth the investment and also makes a great holiday gift for your favourite runner!

Add a base-layer in really cold temperatures to create a warm, dry barrier lying right next to the skin. My merino long underwear have been one of the most useful presents I’ve ever received, thanks to a smart and thoughtful sister who’s also an (extremely!) avid runner.

Get outerwear that’s weather-proof. A waterproof jacket keeps you warm and dry on cold runs and many use insulating materials that help wick away moisture. A comfortable, insulated pair of winter running tights can help keep you warm, cut the wind’s drag forces and enhance muscle feedback to allow for smoother muscle contractions (i.e. you’ll feel stronger and faster) and improved circulation (i.e. less pain!). For male runners, although wearing tights can be a mental barrier, even if you wear shorts over top for modesty you’ll usually be better off… Also FYI, most female runners see tights as a sign of intelligence as we know it’s much more practical and your lower body won’t look and feel like a sail flapping around in the wind!

Running in winter can be slippery and the uneven footing can be a challenge. Tips on how to tackle the terrain:

Focus on good form. You’ll actually have to, because if you don’t you’ll be on your butt sooner than you can say “snowcone!” Many runners succumb to repetitive strain injuries from landing on their heels with their feet well out in front of their bodies. In this position your ankles are less stable (more likely to roll!), your calves and Achilles tendon absorb more impact (more likely to lead to shin splints, Achilles tendonitis and plantar fasciitis) AND you’re way more likely to slip and wipe out. To correct improper form, try to lean your whole body forward very slightly from the hips and land with your feet directly underneath the rest of your body. Your foot should contact the ground in the middle (not on the heel, not on the toes). This puts your ankles, knees and hips in a much more stable landing position and also makes you less likely to fall. If you want a good resource, the book “Chi Running” by Danny Dreyer does an amazing job of explaining proper running biomechanics and how to pull it off. Not only will you feel more stable, but chronic joint pain will become a memory of the past.

Get good shoes. I know many runners that use the same shoes year-round without problems, but a good pair of winter runners can make a huge difference in terms of warmth, dryness, grip and ease of running. Look for something with a deeper tread (trail runners are perfect for this) and ideally some form of weatherproofing. No mesh, means no problems! There are a number of companies that make shoes specifically for winter running (Saucony, Asics, Salomon and Brooks for example), all of which have a much hardier tread and often contain Goretex to keep your feet dry. I, personally, just picked up a pair of Brooks Ghost GTX runners and so far am in love with them. There are few things worse than running for hours in -30C with wet feet!

Watch where you’re going and let go of speed goals. The terrain of winter running often involves an ever-evolving mix of slush, soft fresh snow, hard-packed snow, slippery ice, hard-packed ice mixed with the occasional spot of pavement. All require you to watch what’s going on under your feet so you don’t slip or roll an ankle. It’s next to impossible to run “fast” outdoors in the winter, so plan to run at least 30 seconds per kilometer slower than on normal terrain, and instead of making pace goals just congratulate yourself on enduring the challenge of winter running. You’re already wowing everyone for being willing to go out and run in this stuff, so kudos to you!

There will be days when it’s -30C (or even colder!) outside, you haven’t seen the sun shining in weeks, and your hot pot of coffee and snuggly slippers are calling your name. Motivating yourself to get out the door can be challenging, so lastly…. Tips on how to stay motivated!

Get yourself a running buddy (or buddies!). Although many prefer the solitude of running alone, having a friend or group to run with can help to make it interesting and also keep you accountable. There are lots of great running groups that keep their wheels (aka feet!) turning year-round – including the Running Room and my very own Meetup group the Somerset Runners! Find them. Push each other out the door. Revel together in your awesomeness and commend yourself because you’re willing to do what many others won’t.

Congratulate yourself for every single kilometre. Again, just getting out the door can be a challenge. Make a routine by having your running stuff set out the night before, putting it on first thing in the morning, and just go do it! Any distance is better than no distance! One kilometre is also more than the vast majority of other people run outdoors in Ottawa winter, so congratulate yourself for putting those shoes on and being hardcore! Odds are you won’t want to stop after one kilometre anyways so enjoy the fresh air, renewed energy, and the after-run glow that makes all your co-workers wonder what makes you so much happier than them!

Plan a destination run. This could be a micro-destination such as running to Bushtukah for new gear, picking a brunch spot to reward a Sunday long run, or potentially even taking up running as your method of commuting (in which case, welcome to the crew!). It may also mean planning for a destination race to motivate your training through the winter and potentially go somewhere warmer than Ottawa in the middle of the winter! Not going to lie… I’ll be doing the Miami Half-Marathon at the end of January and I’ll definitely be wanting a mini-break from Ottawa winter by then. You’ll also catch me at The Resolution Run, The Hypothermic Half-Marathon, and Around the Bay between December and April!

Cross-training: Mix it up. If I’m being totally honest… and even though I love running… doing only running all the time in winter can get a bit boring. Luckily, we have access to other winter sports that make for amazing cross-training for runners! Snowshoeing helps to strengthen the quads and hip flexors, skating helps create powerful glutes and hamstrings, and cross-country skiing works just about every single muscle in your body while burning more calories than any other sport in existence! We’re also fortunate to live in one of the few cities in the country that boasts a winter triathlon – the “Winterlude Triathlon” takes place at the beginning of February (when motivation is often the hardest to come by!) and consists of an 8km skate, 7km ski and a 5km run. Why not have some fun, find some new muscles, and embrace all the challenges that Ottawa winters have to offer!

Hopefully this article helps encourage a few of you to keep at it, start at it, do it more safely, or at least to get your bodies moving this winter. If energy or injuries get in your way, the Somerset Health & Wellness crew is here and happy to help you get back to health and staying active. See you in the snow!