So, autumn—the perfect running season—has ended. What now? Are you just supposed to give up on running? Sacrifice yourself to the treadmill? I’m here to tell you that this doesn’t have to be the end of outdoor running for you.
I understand the struggle of winter runs, my first time out this year I slipped on the same patch of ice three times. I almost lost hope, but I recollected myself, paused my Strava app, took a deep breath and got to brainstorming—not before falling two more times.
First thing’s first: picking your route.
I’m usually a big fan of street running. The routes are flatter and easier to navigate. Given Ottawa’s ice and snow situation, roads can prove to be a less-than-ideal environment for those trying to get a run in.
If you have the right time and safety measures in place, try your best to find a route that is primarily not road-based. I’m talking about grass, dirt, and all the things that will regularly make your shoes super dirty.
Not only will this help you slip and slide a whole lot less, but it will also benefit your joints!
Good news; your shoes will be at least a little bit spared in step two. Before you head out for your run, I’d recommend investing in a pair of running spikes. This will increase the grip you have on the snow and provide you with some stability. These can be found online and in-person at sporting goods stores.
Step three: let’s get you all bundled up. Building a revolving running closet for the winter can be a really good idea. I’d start with a light middle layer, like a cotton T-shirt, layered over with a long-sleeve, then a hoodie, or light wind breaker. If it’s really cold out, I like to also layer leggings under a pair of sweatpants.
By layering, you’re provided with the opportunity to remove clothes the warmer you get. This can be especially helpful for long runs. Just remember that the more layers you take off, the more you’ll have to carry. If you think you’ll need to remove a lot of layers, consider running a loop trail near your house or somewhere you can easily drop off equipment.
Next, don’t forget about your fingers and ears! These two areas can get particularly cold, extraordinarily fast. A pair of red and angry hands can ruin what would have been a perfect run very easily. Don’t forget about gloves and maybe a beanie.
Side note: if you’re sensitive to the wind, consider also packing some sunglasses.
Lastly, your safety is the most important part of a run. Make sure that you’re running at times that make you feel safe. Plan your runs in advance and make sure that you won’t be left stranded, on a route you don’t know, all alone.
Also consider joining a running group or having a running buddy with you! It’s also never a bad idea to bring some extra fuel in case you do find yourself in a dangerous situation.
In my running vest, I like to keep two high carb energy packs, my cell phone, an emergency whistle, a battery pack, and a water bottle.
While all of these things can help you run in the winter, it’s also important to acknowledge that sometimes these just aren’t real possibilities and that’s okay! There is no shame in running on a treadmill.
Plus, Carleton has an indoor track that can help you keep up with your running goals over the winter, without having to use a machine.
I encourage you to find a winter activity that will keep you active, happy, and healthy this winter. Regardless of what this is for you, just remember that reaching outside of your comfort zone does not have to mean risking your safety or the effectiveness of the exercise.