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.

Winterizing Your Ride

Contributed by: Jean Paul Tesolin, Operations Director at Via Ciclante

The Canadian climate can be difficult on bikes and on you, while riding. The answer is not to stuff your bike into your convenient dry storage but to be prepared. You probably vaguely remember the salesperson at your local shop suggesting that you will need to protect your investment and yourself by purchasing degreasers, lubricants, fenders and weather resistant clothing. Now is the time to be prepared for the change in seasons! The good news is that it’s cheap and easy to do it yourself.  

We all know that bikes don’t like water, or snow or salty slush, so the answer is to protect against corrosion through long lasting wet lubricants. But this doesn’t mean that lathering up your bike with oil will protect your bike. You will need to prepare your bike by cleaning it with degreasers before lubricating. The synthetic properties in the oil need bond to a clean metal surface, for the lubricant to work properly. Clean your drivetrain with a biodegradable citrus degreaser removing caked on summer road dust, then, generously apply the oil directly to the top of the chain. Lubricating the barrels of the chain will ensure the chain will roll problem free.  Don’t worry about the mess, place some old newspaper or cardboard under the bike to catch the excess. If you have applied too much then rag off the rest. 

OK now that you have the chain covered, you can’t stop there. Along with the your chain oil, I encourage you to purchase a lighter teflon oil, preferably in a drip style container. You need to lubricate the other components on your bike. Take a look and the pivot points on your derailleur, the junction points between the black cable housing and the inner cable, the shifters on the handlebars and the brake assembly. These moving points are critical to protection and performance. Stream oil onto these parts and your bike will eat it up and love you for it.  A warning: don’t lubricate disc brakes, the pads are absorbent and will ruin the brake performance.

Now that you have protected your bike from the elements, it’s time to protect you. My first suggestion to get a set of full fenders. This will protect you from getting soaked from the wet roads. Second, purchase wind and water resistant clothing. You will need pants, a jacket, shoe covers and gloves. You can find this kind of clothing in various styles and fit, so don’t be afraid to shop it to find what’s right for you.

Winters are not impossible to ride in but being prepared will make all the difference.  If after all this you decide to not act on my suggestions, I won’t be offended, but you will be looking at high maintenance costs in the spring or I dare say it a replacement new bike, simply because corrosion will have ruined your bike. That’s fine, I know just the place to get a new one.  Enjoy your fall/winter riding experience, be safe and have fun.