Winter Running 101: Tips for Jogging in the Cold

Source: By JILL BARKER

Posted: 01/16/08 2:44PM

Filed Under: Health

It takes a lot more than a few snowflakes and a windchill factor to keep serious runners indoors. Yet as hardy as we Canadians are, there is no disputing winter running has its share of challenges. Wind, ice, slush and snow can make it tough, even for the most dedicated souls. Yet, there’s something about the beauty of the sun shining off the snow and the cool, crisp weather that makes every slippery mile worth it.

If winter’s challenges aren’t enough to scare you indoors, here are some tips to make cold weather running more enjoyable.

• Without a doubt those first few minutes on the run are the coldest. Beat winter’s wrath by putting your running gear in the dryer for a few minutes before pulling them on and heading out the door. That extra burst of heat will tide you over until your body gets warmed up and produces its own layer of insulation against the cold.

• Plan your winter running route carefully, choosing roads that are bare and dry to avoid the backslip and uneven footing of snow covered streets and sidewalks. Running on snow is not only exhausting; it’s tough on the hamstrings and may cause injury.
  

• On a blustery day, head into the wind during the first leg of your run. Keeping the wind at your back on the way home is not only a boost for tired legs, you’ll be warmer if you avoid running into the wind in clothes damp with sweat.

• Patchy snow clearing on sidewalks often forces runners to share the road with motorists. If you have to step off the sidewalk run facing traffic and keep tight to the sidewalk. Some drivers have trouble judging the distance between you and the car, so keep your head up and be prepared to get out of the way quickly should a vehicle get a little too close.
  

• Don’t underestimate the unpredictability of winter weather. Carry an extra bus ticket or a cell phone just in case you take a tumble on a patch of ice or a sudden snow squall or ice pellets forces you to cut your run short several kilometres from home. Accidents happen without warning, especially when the roads are icy and the visibility is poor.
  

• Don’t run at night. Not only is it harder for the cars to see you, it’s harder for you to spot ice patches and other hazards.

• For better balance in slippery conditions, shorten your stride and keep your feet directly under you.

• Think twice before running in the early morning. The roads and sidewalks are usually in better condition later in the day when snow clearing crews have done their job and the sun has softened the snow and melted the ice.

• Check the weather before you head out and dress accordingly. Keep your face and ears covered in sub-zero weather and dress in layers that allow you to remove clothing when your body heats up and put it back on when a sudden wind cools you down.

• Invest in good quality winter running gear that allows sweat to escape without letting the cold in. Today’s technical fabrics keep you warm without undue bulk and weight and are designed to wick away sweat, all of which keeps cold weather runners comfortable no matter what winter throws at you.

• Think twice before running while the snow is falling. Wet snow seeps through even the best running gear and a wet face is at risk for frostbite. Reduce the length of your run or head home if a snowfall picks up in intensity.

• Men should protect their groin against the wind and cold. Frostbite in the nether-regions is a common complaint of runners who fail to protect all that needs covering during a cold snap.

• Drink water before and after your run. You still sweat, even in the coldest of weather, so make sure you stay hydrated.

• It takes a little longer to warm up in the cold, so don’t pick up your speed too quickly. Cold muscles don’t respond well when pushed too hard, too soon. Bring your stretching routine indoors for the same reason, making sure you stretch after, not before your run.