Winter Running Tips

– By Chris Glowach

The following are some cold weather running tips. Most of the tips involve some good common sense in the severe conditions. Here are some cold weather tips:

  1. Adjust the intensity of your workout.
  2. Up to 50 per cent of body heat is lost through the head, so keep it covered.
  3. Warm up properly and start your runs at a comfortable pace and slowly build up the pace to a pace slower than your normal pace.
  4. Shorten your stride to improve your footing on icy roads. Insert screws in the soles of your shoes for greater traction.
  5. Carry a couple of coins so you can make a phone call or carry cab fare in your shoe.
  6. "Wind Chill" does not measure temperature. It measures the rate of cooling. On a day with high wind chill, prepare for the wind.
  7. Run into the wind for the first part of your run and with the wind on the return portion.
  8. When running by yourself run in a loop in case you need to cut the run short.
  9. On your first few runs on snow or ice, you might experience slight muscle soreness in the legs. That is because your supporting muscles are working harder to control your slipping.
  10. Cover all your exposed skin with clothing or petroleum jelly. If you or your running partner have exposed skin, be aware of each other to prevent frostbite.
  11. In the winter it's dark, so wear reflective gear and run facing the traffic in order to be more visible.
  12. Mittens are warmer than gloves.
  13. Drink water on any runs over 45 minutes.
  14. Use a lip protector (like Chapstick) on your lips, nose and ears.
  15. Gentlemen, protect your future generation - wear a wind brief. Ladies, wear a loose layer over your behind. Tight clothes do not insulate well.
  16. Our beauty tips for those dry hands: Petroleum jelly on the hands helps keep them warm and makes a great moisturizer.
  17. Do speed work indoors on dry surfaces.
  18. Be aware of hypothermia for both yourself and those running with you. Hypothermia is a drop in your core body temperature. Signs include: incoherent slurred speech, clumsy fingers and poor coordination. At the first sign, get to a warm dry place and seek medical attention. You are more likely to experience difficulty on a wet and windy day.
  19. Do not accelerate/decelerate quickly in the cold weather.
  20. Make sure any changes in direction are gradual to avoid slipping or pulling muscles that are not properly warmed up.
  21. Freezing your lungs is just not possible. The air is sufficiently warmed by the body prior to entering the lungs. If you find the cold air uncomfortable, wear a face mask; it will help warm the air.