January – the prefect time for setting new goals! One of mine this year will be to re-ignite my running and train for my 6th half marathon. I took a year off from any significant running (and racing) due to an injury. Now that I’m fully recovered, I can’t wait to get back to my regular running! I have signed up for the Ottawa Half Marathon and will be posting about my training after an injury. Since I’m following a 17-week training program I’m going to be running outside in this beautiful winter wonderland (at least for a few weeks)! So in light of new beginnings and stepping out the door for cool winter runs, here’s a 3-part series to help you out with your winter running adventures! Whether you’ve been running in the wintertime already or are new to the sport, you will find valuable information to help you enjoy your runs and stay safe!

 Written by Tara Fairhead – Run and Triathlon Coach, Yoga Teacher, and member of the Align Team! 

Get the Gear You Need

Layering is Key

The key for dressing for winter activities is layering with fabrics that wick moisture away from the body while providing insulation. You want to stay away from cotton (it traps moisture and doesn’t insulate well). Invest in fabrics such as merino wool and synthetic fabrics. The rule for dressing for a winter run is that you want to be slightly chilled at the start of your run – you will warm up in the first ten minutes. If you start out warm you will overheat.

Base Layer – aka a “second skin” should be a thin technical fabric. It should hug the body to wick the moisture away. Look for a long sleeve top and a three quarter or full length pant for really cold days to layer under another pair of pants.

Mid Layer – This layer is to provide more insulation. Fleece and goose down work well here, or any non-cotton warm sweater. Make sure it’s not too bulky or it may get uncomfortable on your run.

Top Layer – This layer is to protect your body from the elements – be it wind, rain, snow or sleet. Look for an outer shell (aka windbreaker) that acts to block the wind and has a drawstring bottom and armpit vents. As you warm up, open the vents to cool off.  If you’re going to purchase a new top layer, look for bright colours, and options with reflectivity and pockets to stash small layers if you need to peel your toque or mitts off.

Prep your Feet!

You may choose to wear your summer runners in the snow, but you may end up with wet and cold feet if your runners have a lot of mesh on them. Another option is to invest in winter runners with less mesh and more water-resistant upper materials like GoreTex. Look for shoes with a deeper tread and a slightly higher profile around the ankle to reduce sludge splashing onto the ankle/into the shoe. Some runners also add strap-on grips to the bottom of their shoes (metal coils or spikes) to add traction during the icy conditions.

You may choose to rotate pairs of shoes to allow each pair to dry overnight.

Although socks are a small item, the right winter sock will make a huge difference in your level of comfort. Choose merino wool socks that are meant for running (they tend to have a thinner profile so that you’re not adding bulk into your shoes). The socks should also have a few inches of ankle height to protect your ankles from the cold. Avoid wearing low profile socks during the winter months.

Accessories

Keep it technical so that you’re getting the same wicking properties and insulation with out adding bulk. Based on the conditions, consider the following:

Winter layering is trial and error and you will find different combinations work with different conditions. You may only need a base layer and one more layer on warmer winter days. Remember that you don’t want to be too warm or too chilled after the first 10 minutes of your run.

Stay tuned for the next two parts of this blog series which will discuss winter running tactics and safety.