Your partner in a healthy lifestyle

The cold winter months can sometimes be dismotivating in regards to training. Indoor training sessions (especially uncoached ones) can begin to feel monotonous. But sub-zero temperatures don’t have to keep you inside! Prepare properly and the winter months can offer you incredibly fun training opportunities.

Here’s some great winter training tips (some of which we posted last year) that will help you to embrace the cold while avoiding injuries.

1. Wear one pair of synthetic socks. Don’t wear cotton socks. Synthetic socks wick away moisture and help prevent blister formation and cold feet. Wearing two or more pairs of socks regardless of fabric is often a mistake (see item 3 below). Try placing duct tape over the toes of your running shoes to keep the wind and cold out!
2. Consider running in a trail shoe. Trail running shoes will help protect your feet more than lighter running shoes. Trail shoes also tend to provide more traction on snowy and slippery surfaces. You can also Use traction enhancers.There are a number of products (e.g. Yaktrax) that you can strap over your shoes for extra protection on slippery surfaces. In areas with deep snow, a pair of light gaiters will keep the snow out of your shoes.
3. Make sure your shoes fit.This seems obvious, but if you are wearing thicker socks you may find your shoes fit too tight and your cold toes will be jammed against the front of the shoes, especially when running hills. Also, tight shoes may decrease circulation to the toes. And since your body decreases the circulation to the extremities in response to cold temperatures, the combination can lead to cold feet or even frostbite.
4. Don’t pull out your old shoes for winter running. Often you don’t want to wreck your new running shoes by running in them through the snow and muck. However, running with old shoes can lead to more serious problems. Buy yourself a pair of trail running shoes that you can run in all winter and maybe also use them for trail running in the spring.
5. Use base-layer clothing made from fabrics that are designed to wick moisture away from your skin. This will keep you dry and warm for the duration of the workout.
6. Dress in layers—you’ll start cool and gradually grow warmer, Avoid wearing cotton, which absorbs sweat and will make you damp and cold.
7. Do not overdress. Though this may feel nice and comfortable at the beginning, you will sweat much more than you would otherwise, making your clothes wet. Wet clothing will result in overcooling your body. Generally speaking, if you feel slightly cool before starting your activity, you have dressed perfectly for the conditions. A good rule is to dress as if it’s actually 10 to 15 degrees warmer than what the thermometer reads.
8. Dress to your training plan. Hard workouts will require less clothing than easier workouts. If you are unsure how to dress, bring a shell jacket that can be used for your warm-up and cool-down, but can be easily taken off and stowed for the more difficult part of the workout.
9. Wear sunglasses. Sport sunglasses will protect eyes from the bright sun reflecting off of the snow and prevent them from watering due to the cold or wind.
10. Shorten your stride. With winter running comes slippery surfaces. Try shortening your stride slightly to maintain better balance on the slippery ground. This is an excellent way to quicken your cadence as well (which also has benefits).
11. Hydrate. Drinking water during these low temperature workouts is just as necessary as in warmer weather. Filling water bottles with lukewarm fluids will help to prevent them from freezing or being too cold to drink comfortably.
12. Warm up. Your muscles will take longer to warm up in colder weather. Without proper warm-up time, you will increase your chance of injury. So take the time to warm your body up.
13. Minimize running on uneven ground. When running on uneven terrain in cold weather it is more difficult for your body to make the needed adjustments This will increase your chances of strains and sprains. The Bow River pathway system is ideal for winter running because it is level, smooth and usually cleared of snow.
14. Consider cross-training. Even with good shoes and traction enhancers, winter running can result in a higher incidence of sprains and strains and overuse injuries due to alterations in your gait from running on slippery surfaces. Consider swapping some of your long runs for a cross-country ski at th Canmore Nordic Centre or COP.
15. Plan your route ahead of time. Use a loop course to avoid getting too far away from home in the event something were to go wrong during your activity.
16. Run with a buddy and carry a cell phone. Accidents do happen. Be prepared for them. If you do not have someone to run with and are adamant that you are going to run outside, let someone know where you are going and when you plan to be back. Bring a cell phone and some money for a cab or a hot beverage. If you roll an ankle or slip on your run and are unable to continue running, you will want to get out of the cold as soon as possible. If you are a long way out, don’t try to walk home.