Wind, black ice and snowbanks shouldn’t signal the start of couch potato season. If you’re an avid runner the rest of the year, you can keep pounding the pavement when the temperature drops. Those who have braved frosty conditions in their New Balances — and lived to tell — share their tips on winter running.
» Pile on layers:
That down-filled parka may be your best defense against the elements when you’re out for a skate, but it’s not ideal for a 30-minute jog.
John Stanton, founder of the Running Room, swears by layers. The base should be a synthetic, moisture-wicking fabric; the middle layer should be a fleece; and the outer layer should be a windbreaker to protect against blustery weather and precipitation.
But you don’t want to feel toasty.
“You should dress to run so that when you run out of the door, you should feel cold,” explains Stuart Phillips, a kinesiology professor at McMaster University in Hamilton, Ontario. “At the end of the run, even if it’s only 20 or 30 minutes, you’re going to be sweaty.”
» Winterize your footwear:
The most common injuries winter runners suffer are falls, Phillips says. It’s a combination of overconfidence on ice-covered roads and using summer running shoes.
Smith recommends buying a pair of shoes that are more wind- and water-resistant with a multidirectional tread pattern on the soles.
Or, you can strap traction devices onto the soles of your running shoes to get a good grip, Stanton says. A DIY option is putting sheet metal screws on the bottom of your shoes.
“It’s like the studded tires on our cars,” he says.
It also might be worth upgrading the size of your shoes to accommodate double-layered socks, says Vincent Perdue, founder of the Sudbury Rocks Running Club, in Sudbury, Ontario.
» Choose cleared running surfaces:
You may burn more calories trying to race through piles of snow, but a cleared sidewalk, road or trail will help you maintain a steady pace.
» Use the elements to your advantage:
Before you strap on your gear for a January jog, check the weather conditions, Stanton advises. Even more important than the temperature is the wind direction — make sure you’re running against it first and with it on the way home.
“The time to stress yourself and put yourself under the worst conditions is at the start,” he says.
You might also want to adjust your running schedule in the winter, when daylight hours are limited, Perdue says. If you can’t run in the afternoon, opt for the evening rather than the morning — it’s usually warmer then.
» Know your limits:
On particularly frigid days, Stanton executes the “10-minute test.”
“Give yourself 10 minutes,” he says. “Get dressed and go out for a run and if you’re still feeling it’s too cold or too wet, go back. The beauty of that is that you’ve still got 20 minutes [of running] no matter what.”
– Scripps Howard News Service
