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.

Back to Workouts, Post Concussion

Contributed by: Sue Strong, Erica's Wish, Founder and Race Director

You see it in the news, on tv and all over the web. Sports athletes with concussions. Hockey players and head injuries. Kids on bikes, skateboards and rollerblades not wearing helmets. All these scenario’s can lead to one thing.. a concussion. Everyone has heard about concussions, most people know what they are but what do you really know aside from “a really bad head injury/headache”.

How many times have you heard the word CONCUSSION and always thought, “thats awful”. You hear that bright lights and noises really affect those with a concussion but can you actually imagine it?  I had the honour shall we say, of having a first hand experience. This is one experience I would like to avoid again.  Concussions have many degrees. Mine luckily enough was considered mild. One would think, ok not so bad. Well, any degree of a concussion is considered bad. A concussion is a traumatic brain injury. From hiding in a dark room for 5 weeks to the exhaustion and the migrane that never leaves, it seems like eternity. You do what the doctor says, rest. You really don’t have a choice. Your body naturally wants to sleep, A LOT. That is the upside. The downside is of course all the symptoms and the pain that goes along with it. It is a very scary injury and one that should never be taken lightly. This is one injury that often goes undiagnosed unfortunately. I personally saw three doctors and an ER before being properly diagnosed.

The doctor tells you to rest and you do. The headaches and numerous symptoms start to dissipate and you think “Great, I am back!”. Sad but true the healing doesn’t end there. I am a runner. Your average run of the mill runner but none the less a runner. No one warned me that the first step out the door would actually hurt. That my heart rate would race so high that I physically could not run. That these symptoms would actually take months to dissapear. Its a strange feeling. I was not sad like when you take time off of exercise and you have lost your fitness; my fitness was taken from me. I was more aware of the extent of this injury and the seriousness of it. It took close to six months before I could run again. I literally had to start by walking. Its a surreal feeling of having the athletic side of you taken away and starting from scratch again but it certainly makes you appreciate life. It shows you that life can change in a minute. I learned alot from that injury and so did everyone around me. Whenever possible, take precautions so you do not end up with a head injury. If you do, listen to your body. Do not try to come back to a regular routine before you are ready. You will know when you are ready. Your brain is a magical organ that will literally shut you down until you are healed.

Here is my advice for anyone post head injury:

1.  If you have a persistant headache, feel nauseous, dizzy or lightheaded, get to a doctor.

2.  If decision making seems impossible (more so that on a normal day), get to a doctor

3.  If you have any issues with your eyesight, get to a doctor.

If your doctor dismisses you, listen to your body and seek another opinion. You know yourself best! Make sure you protect yourself and your loved ones whenever possible by ways of helmets to lessen the chance of brain injuries. You only have one brain, take care of it!

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.

Halloween Themed Races

Contributed by Sue Strong

The time is near, where the ghosts and goblins are waiting around the corner. The scary music, the haunted houses, the witches and warlocks. The princesses and ballerinas, the pop stars and beauty queens. Jack O Lanterns (pumpkin carving) are also a huge part of Halloween fun. Halloween was originally called “All Hallows Evening” and is a time for people to be something they inspire to be or a magical character that they want to be for a day. It brings out the creativity in the young and the young at heart. Halloween comes from Celtic origins and the  Celtic festival Samhain. It is believed to be the one night each year where spirits and those that have passed cross over into the world of the living. People would light bonfires and wear costumes to keep the ghosts away. Known for the candy received, Halloween brings out happy smiles on children’s faces Trick or Treating. Kids scurry around from house to house with their baskets, bags, pillow cases and more open to collect wonderful sugary treats.

Halloween themed events are increasing in numbers each year. Families are making these types of events a tradition along with the regular festivities.

Trek or Treat is one such event that is held in Oakville and NEW for this year, in Collingwood. An evening 1k, 5k or 10k event. Headlamps or flashlights are needed to guide you through the epic trail running event. Headlamps can be rented from the race officials.

www.trekortreat.ca

www.youtu.be/Lpif5ok73ko

You could also try the WestMONSTER Woods 5k event that also includes a kids Pumpkin Dash. Prizes are given for best costume for participants and best costume for volunteers. The Zombie Run, the Haunted Hustle, the Monster Dash, the Pumpkin fun run, the list goes on and on!

www.loaringphysio.com/wmw5krun.html

Here are a few more Halloween based events across the country:

October 20th  - Halloween Howl 3k, 5k and 10k events. Calgary, AB

www.afdr.ab.ca/howl

October 21st - Shannex Kentville Harvest Pumpkin Mile. Kentville, NS

www.atlanticchip.ca

October 27th - Horror Hill 15k road race, 5k,10k, 3 and 6 hr Trail Race. Waterloo, ON

www.horrorhillrun.ca

http://youtu.be/rMNjfd7wl0E

October 28th - Pumpkin Summit 8k Trail Race. Milton, ON

www.pumpkinsummit.com

STATO’s Haunted Hustle 5k, 10k, Half Marathon. Haileybury, ON

www.hauntedhustle.com

October 28th  - Hallows Eve Half Marathon and 10k. Vancouver, BC

www.runthenorthshore.ca

October 28th - London X-Ray Associates Halloween Haunting 3k, 5k, 10k.

London, ON

http://www.runnerschoice.on.ca

October 28th - Scary Beazley 1k - 5k kids only events. Dartmouth, NS

www.youthrunningseries.ca

Get into the spirit this year. Create a fantastic costume and take part in one of the many events in your neighbourhood to celebrate this wonderful day!

HAPPY HALLOWEEN!

The X Factor in Running (Women!)

Contributed by: Cory Freedman, Founder and Race Director for the Toronto Women’s Running Series

This summer as I watched the women’s marathon and other running events at the London Olympic games, I thought a lot about how far the sport I am passionate about has come, even in my lifetime.

It wasn’t that long ago that this was a boys’ game.  At the 1960 Rome Olympics, the longest that women were allowed to race was 800 metres!  It wasn’t until 1984 – nearly a quarter century later - that the women’s marathon became an accepted Olympic endeavour.  

Now, another 28 years on, we are seeing more women than ever before take to the roads and set their own pace.  Running USA recently revealed women now make up more than 53% of the finishers in all timed running events.  There are more women than men participating in every distance except the marathon.  In the UK, the number of women jumping into ultra-marathons is outstripping the number of men joining the sport by 3:1.

What is it that is driving women to participate in running events in record numbers?   I believe that events like ours, the 5K, 8K 10K and half marathons of the Toronto Women’s Running Series, are partly responsible for  inspiring more women to set a goal, take on a training program, cajole some friends and come on out to test themselves against their own pace. 

We definitely know through our own ongoing research as well as some from other industry sources that women love to run with other women.  Certainly, there is a slice of high-level elite athletes who simply love to run, have the confidence and will put in the time and effort to excel at it no matter whether they run against other women or in mixed gender events.  But for newbie runners and women who have taken the sport up later in life as a leisure pursuit instead of a competitive activity, there is something about the camaraderie that an all-female atmosphere can offer that gets them to come aboard and to stick with it.

Women are social creatures. We like to shop together, read books together, talk about our kids and pets together, connect online together. We tend to enjoy the success of the whole as much as we revel in our own individual achievements.

We are natural communicators and for many women, the most memorable part of the experience of racing is not simply crossing the finish line, but who you crossed the finish line with and how you got there together.

Beyond the camaraderie, well just like Cyndi Lauper said, girls just wanna have fun!Female-centric events frequently offer perks and relevant aspects that would just not fly at a mixed event like well-cut feminine t-shirts, jewellery instead of finisher medals, fit and fine looking firefighters offering water, hugs and photo ops, and plentiful porta-potties. Wmen want to run – but they want to know their needs and wants will be fulfilled too.

As with any emerging trend, controversy can go hand in hand with enthusiasm.  I’ve heard concerns raised that we fought hard to be included as equals in major races (remember Katherine Switzer’s bold move toward inclusion in the 1967 Boston Marathon?)and now somehow we are diluting that victory by reverting to an all-female race.  I’ve also heard that an all-male race would not be tolerated or supported the way we support our female events.  

To this I say ‘hooey’!  There is a race out there for everyone and that’s a good thing. We need more diversity in race events not less.  For some women, the thrill is in running competitively with the boys.  For others, they’d never set foot on a course in that atmosphere.  So why would we want to limit any opportunity for that would motivate women to get involved in this exciting, glorious and ultimately health-supportive activity?  

Let’s celebrate the X Factor in running and simply focus on what the sport is all about – setting your own pace and enjoying the race.