7 Running tips for winter
Are you a runner who sticks to the treadmill during the winter? You’re not alone. It’s not easy to get excited about a long run when all you can see are piles of snow. Try these 7 winter-survival tips and discover the benefits of winter running.
1. Dress in breathable layers
The 1st layer should be moisture wicking, thin and snug-fitting. For the 2nd layer, add a long-sleeve top made of fleece or wool. And for your top layer, wear a light jacket that’s water and wind resistant. Insulated running tights work well with a wind pant over top for really frigid days.
2. Choose the right gear for head, hands and feet
A simple toque will help keep your head from getting too sweaty. Add a neck tube that lets you adjust the face coverage depending on the temperature. Running gloves with touch-screen fingertips mean your fingers stay warm (useful when changing songs!). It’s also worth investing in running shoes that grip the snow and ice.
3. Do an extra-long warmup
Add an extra 10 to 15 minutes to your warm-up before you head out, especially if you’re running in the morning when muscles are already colder due to inactivity. Another idea? Put your winter running gear in the dryer for a few minutes so you can stay warm until your body starts to produce its own heat.
4. Plan your route
Sidewalks in residential areas are often more snow-covered than roads. So if you have to run on the road, Either plan your route to include low-traffic streets. Always run facing traffic and make eye contact with drivers as you run. Be sure to switch back to the sidewalk in dusky light or any other time where drivers might not be able to see you. And when it’s too icy, cold or snowy, play it safe and hit the treadmill or an indoor track instead.
5. Hydrate properly
Even though it’s cold outside, you still perspire just as you would in the summer. Tip: If you’re going for a long run, put a pinch of salt in your water bottle to prevent it from freezing – plus it gives you electrolytes. A great hydration recipe that’s also freeze-resistant is to mix equal amounts of water and orange juice with a pinch of salt.
6. Slow it down and go shorter distances
When staying upright is your greatest challenge, it’s important to shorten your stride and slow your pace for better balance and control. Winter is certainly not the best time to try to beat your personal best running times. Every kilometre you run on snow takes longer than on clear pavement, and the colder air is hard on your lungs. Shorten your distances accordingly.
7. Join the club
Short days and bitter cold temperatures can easily sap your motivation. Knowing that someone is depending on you to show up could awaken your competitive spirit. After all, you don’t want to be the only one who can’t handle the cold! Join a running club, or run with a partner, to stay motivated and safe.
Put some spring in your step
Winter running offers another big plus: navigating through slush and snow is a great workout for your lower leg muscles, so you’ll be in great shape when the snow melts to resume your regular spring running and exercise routine.
For more on this topic, visit:
The Personal refers to The Personal General Insurance Inc. in Quebec and The Personal Insurance Company in all other provinces and territories.
The information and advice in this article are provided for informational purposes only. The Personal shall not be liable for any damages arising from any reliance upon such information or advice. The Personal recommends using caution and consulting an expert for comprehensive, expert advice.