Okay, I’ll admit it – I’m terrible at thing things that require hand eye coordination and teamwork. Tennis, Soccer, Hockey and tons of sports that end with “ball” have never been my strong point.
Thankfully, there are thousands of ways to stay active without a ball, and today, I’m here to talk about one of my favourite activities, running. Running is a great activity. It requires very little equipment, can be done almost anywhere and anytime, and is adaptable to all skill levels.
That being said, running in winter poses several challenges, especially if you’re just starting or aren’t feeling confident about running outside. Borrowing mostly from my own experiences, I’ve compiled some tips and tricks to help you get started in the winter:
What to wear
When you think about running outdoors in winter, your top two concerns should be the weather and staying visible. There are less daylight hours during winter and you need to make sure you are visible to cars and cyclists. Reflective tape, blinking lights and bright colours are your friends. You can get them at sporting goods, department or even pet stores – just don’t try to look too much like a Christmas Tree!
In terms of clothing, you don’t need to go and buy specialized winter running gear, especially if you’re just starting out. Yes, those thermal, sweat wicking reflective tights look great, but it’s not really needed until you really start running in more miles (consider it a reward after a few weeks of consistently running!)
One of the greatest things about running is that the entire activity is quite low tech.
Just your regular sweatpants (I’ve seen people run in shorts when it’s -10!) and a sweater will do when you’re first starting out but the key is to layer your clothing, so that you can add and take off layers as needed.
Try to dress 10 degrees warmer than it actually is; you’ll surprise yourself at how ‘hot’ you’ll get after just a few minutes.
If you do have some extra funds or really want to ‘invest’ in some winter running gear, my best recommendation is getting some thermal socks. That’s assuming that you already have a great pair of shoes, and if you don’t… get some. Regular running shoes for the road can work in any weather.
Where to run
If you’re just starting out, pick a route that you’re familiar with and turn it into a circuit. You can start off with a quick run around your block, or a run to and back a regular location like a grocery store, bus stop or mailbox. You want to make it so that this loop takes you less than 15 minutes to complete, or about 2-3 kilometers. Especially in the winter, it’s important to stick to a familiar route around your home.
Another helpful tip is to run around places that have a lot of foot traffic like schools, parks, malls, and busy roads – they tend to be better maintained.
Knowing your limits and staying safe
The winter weather brings with it uneven ground from snow, slush and ice; pay special attention to the ground right after a cold snap, when snow or ice become rock solid and slippery.
Lastly, know your limits. I won’t run if it’s below -15 degrees out (before the wind-chill) or if I have trouble seeing the streetlights ahead of me. As you start your running journey, you should set your own rules to ensure your safety. Pay particular attention to how the cold air affects your lungs and chest, and how the wind affects your skin. There’s no shame in cutting a run short and heading home if the weather and your physical condition are not cooperating.
It’s winter!
Starting a new activity is always a little intimidating. But the rewards of running, especially outside, are tremendous. If you’ve always wanted to try running, there’s a lot of benefit to starting in the winter. By starting out when the conditions are less than ideal, you’re building the skills and confidence to really master the activity.
Come spring and fall you’ll be able to really hit the road. See you outside!
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