Winter Running Tips

As the dark winter months set in, we must be mindful of some run details we typically take for granted. Now is a great time to review, and perhaps modify your winter routine. Here are some ideas to keep you engaged this winter:

1. Run with a buddy.
This is a great way to pop some motivation into your winter run. Its tough to get out there when its cold and dark, but knowing someone else is counting on you certainly helps get you there. There is also definitely safety (and more fun) in numbers.

2. Be reflective.
Have a look at your outer layer of clothing and note what has reflective tagging. Ensure you have some reflective tagging on your jacket, you may notice that most running pants will also be tagged. Wearing bright colors does help, however, it is the reflective stripes that catch the headlights. You can also purchase reflective bands to wrap around your arms if what you like to wear doesn’t have any tagging. There are also reflective vests. Both are inexpensive options for your safety.

3. Dress for the conditions.
Consider the weather conditions whenever you’re getting dressed for a run. Heading out for long runs in the winter can be tough to dress for; you may start out too warm, however, it is best to layer up! Ever notice the wind catching you in one direction or another on a run? You won’t regret that extra layer when you are well into your long run and needing some extra warmth. The wind is always a nagging factor; a nice cozy trick I was taught by tough Edmontonians was to put a coating of vaseline on your face. Try it, thank me later. Another trick is to switch to a trail running shoe instead of your road shoe for the winter. There is a tighter weave of fabric, and often different materials (in some cases even Gortex), which will help keep your feet dry and warm. The tread on trail shoes is also typically more aggressive which helps you grip the snow and ice a bit better. Another cost effective option would be the external ice grippers you can put over any pair of foot ware. You can find these at any running store and most drug stores.

4. Fuel.
If you are heading on a long run or perhaps trying a new route, ensure you have some nutrition with you. Best to be prepared just in case you end up out a bit longer than expected in unforeseen colder conditions. Also be mindful of your water intake throughout the winter months, this is something that is difficult to keep up with when it is chilly outside. I move to just drinking hot water with a lemon slice in it verses just tap water (great non caffeinated option), try it out.

5. Music on the run.
Music is a great motivator, but use this tool wisely. Try to keep the volume at a level where you can still hear what is going on around you, be aware of your surroundings. Sometimes it feels lonely out there on the trails when everyone is “plugged in.” Keep connecting with fellow runners out there, at the least flash a smile of acknowledgement (and encouragement). You never know who you could be inspiring.

6. If you must run alone in the dark…