Winter Running Tips

I wrote this up for the group I coach at Western University, but thought I would share it here as well.

Here are a couple quick tips for running outside during the winter.

Clothing – layers are your best option because temperatures can change quite a bit throughout a run especially on a windy day. Avoid cotton as this will hold moisture and make the wind chill even worse. Most of our tri club runs will be when it is dark so wear something that can be seen such as clothing with reflective or visi clolours. Don’t assume because it is a lighter colour such as white it will be easy to see you because that is not the case.

Shoes – I really like to use trail shoes in the winter. I like a trail shoe because it is still a rubber sole so if you end up running on a bare road or sidewalk for part of the run you don’t get the awkward feeling of running on something harder. For really bad days or if you don’t want a specific winter and trail shoe there are a couple other options. One is to buy something that goes around the outside of your shoe like a yaktrak that will give extra traction, or if you like a diy project short screws can be drilled into the bottom. Fellow Ontario pro Cody Beals has a good blog on how to do this at http://codybeals.blogspot.ca/2013/12/traction-control-screwy-shoes-yaktrax.html.

Routes – this could be the most important decision on the run, where to run. I really enjoy running the trails. I find the snow gets packed down from other runners and walkers that you get good traction. The trees all around also block a lot of the wind making it significantly warmer. If trails aren’t your thing check the wind direction before you head out, and try to pick a route that is headwind first. The headwind will be the coldest spot so if you run it first you wont get that chill from freezing sweat if you do it after a tailwind.

This should get everyone started, and if you have any tips yourself feel free to share them or if you have any questions ask Andrew or I.