Tips for Cold Weather Running and Walking

Contributed by: Wendy O’Neill, Manager, Runner and Instructor at the Runner’s Mark in Mississauga, Ontario

One of the great things about running or walking is that it's a sport you can indulge in all year round. If you find that you only exercise in the summer, you will be surprised by how much easier it is to run or walk in the cooler temperatures. It is easier to breathe and with the correct amount of planning you will soon be a fan of winter running and walking. Here are a few tips and preventative measures you can take to ensure a safe and comfortable workout in the cold.

Dressing properly

How you dress for the cooler elements can a make or break your run or walk. A big mistake many make is to overdress.

1.      Dress in layers: Wearing several thin layers of clothing helps trap warm air between each layer keeping you warmer than if you were to wear one thick heavy item.

2.      Wear the right fabrics: Make sure that the clothing you wear is made from materials such as polypropylene, nylon, or synthetic fabrics. These will ensure that moisture will be wicked away from your body and keep you as warm and dry as possible. These fabrics do not retain moisture, unlike cotton which hold moisture causing you to be uncomfortable, wet and cold.

3.      Wear a protective shell: It's critical that you wear some sort of windbreaker or shell to protect you from the wind and precipitation. Gore-Tex is the best material to wear as it does a great job of releasing moisture from the body while also keeping out moisture from the outside elements. Nylon also does a reasonable job for a lesser price. Be careful not to wear a waterproof plastic jacket as many won’t have breathability in them. The heat and sweat from your body will cause the inside of the jacket to sweat making you very uncomfortable.

4.      Cover exposed skin as much as possible: A hat and gloves are a must once the temperature dips below freezing. Your body will lose heat through the head or any exposed skin, so cover up as much as possible. If it's really cold, you can cover exposed areas such as your face with Vaseline to reduce the risk of frostbite.

5.      Socks & Shoes Like clothing, socks should not be cotton but a synthetic material. Cotton socks will remain wet, softening the skin on your feet, this can allow blisters to form and will also make your feet cold. Wearing two pairs of socks is also a mistake many make. The added thickness could make your shoes tight restricting the circulation in your feet. Stick with one good pair of socks and try a wool or padded sock if you get cold feet. 

Try to stick with your summer running shoes if possible. All running shoes have mesh uppers to allow for breathability. This is even more important in the winter. If you are concerned about slipping you could try a trail shoe. These have a better grip on the sole and will help in snowy and icy conditions. Also available are Yaktrax or spikes which fit over the sole of the running shoe.

6.      Be Seen: When running or walking in the dark always wear something reflective. Most traffic related accidents with runners are caused because they could not be seen by the drivers of vehicles. Clothing with reflective accents should be worn or you can purchase reflective strips which stick to your clothing. Small lights can also be used.

Follow all these guidelines and running or walking in cold weather will be safer, more comfortable and very enjoyable.

For Improved Running Performance Just Head for the Hills

Contributed by: Christine Blanchette of www.christineruns.com (Twitter: christineruns)

There is an old saying, “What doesn’t kill you makes you stronger.”  Actually, the exact quote goes, “That which does not kill us makes us stronger,” an original by noted German philosopher, Friedrich Nietzsche, who died in 1900 at 55.  If a man that barely saw the beginning of the 20^th century could come up with such a timeless quote, he probably would have made a great hill runner because he surely understood the concept of what it takes.

There are many novice runners, myself included that would avoid hills like the plague.  We just said no to the torture of legs turned to rubber while gasping like fish out of water to the summit of what could only be described as Mount Everest II.  It was far from an enjoyable experience but as I got used to running hills I began to appreciate what they were doing for my body. I developed stronger legs and became a stronger runner. Now, I run for the hills and enjoy it.  Everest II, it turned out, was just about 600 meters long and not really that steep. The enormously talented Kenyan and Ethiopian marathon runners are accustomed to extremely hilly terrain. I include hill training at least once a week and if you live in a hilly area then the hills become part of your daily workout.

In a recent email interview with Dr. Jack Scaff, the Honolulu resident known as, “The Father of Running” in Hawaii, he shared his expertise on hill training.  In his book, ‘Your First Marathon, the Last Chapter in Long Distance Running,’ hill training is covered extensively.

“Hill running is good strength training, however it tends to be anaerobic,” Dr. Scaff said. “When one approaches a hill, one should run perpendicular to the horizon, shorten their stride and come off the backside of the hill or downhill using the same type of stride - short steps going up the hill, the same short steps coming down, longer strides on the flat and no pounding at any time.”

By including hills as part of your running program you will reap the benefits of becoming a better runner. Most races have hills and you will be better prepared to tackle the hill both mentally and physically.

Dr. Scaff advises, “Most running injuries secondary to hill training seem to occur on the down slope and while one might attribute this to the so-called "pounding" actually it's an expression of “eccentric work.”

He further comments, “Remember, the only function of a muscle fiber is to contract and the belly of the muscle fiber gets thicker.  Look at your biceps in the arm as you lift a weight, you will note they get thicker and as the muscle fibers (align) themselves with each other (known as recruitment) increasing in strength.  So when one is lifting a barbell it’s harder with the arm fully extended than suddenly becomes easier in the mid portion of the lift secondary to recruitment. Running downhill is a paradox since all the muscle can do is contract.   As you run down hill, the muscle must relax at the same time while it is trying to contract.  And of course this decreases recruitment as well as subjects the muscle to a greater potential for injury.  Running with a similar stride or a shorter stride downhill than that used going uphill helps prevent this.”

You should pick a hill that is suited for your training.  For average runners, choose a hill that takes about 90 seconds to run.  

How to run a hill: head up, pump your arms, lean slightly forward and run about 80% effort and jog or walk on the way down.  Repeat six to 10 times.

So there you have it – the next time you see a hill, just tackle it and think of it as part of your normal running routine. The more hills you run the easier it becomes – and the stronger you will become.