After running in Edmonton’s ice and snow for over twenty years, I finally broke down and bought a proper winter running shoe: the Salomon SpikeCross. I’m pretty cheap, and putting slip-on spikes over my regular running shoes served me well for years … or so I thought. This year, having switched in the spring from my beloved New Balance 880’s to Saucony ISO Hurricanes for more ankle stability, I discovered that my slip-on spikes didn’t want to stay on the wider Saucony’s, and my toes were super cold, way colder than they’d ever been in my old New Balances. So last week I took the plunge to winter shoes, and I’ll tell you, I’m never going back.
So far, I’ve worn my new shoes both on trails and pavement, and loved how they performed on both. Yesterday I ran 18K in them on surfaces from packed snow to ice to bare pavement, and they performed well on them all. There are 5 particular things I look for in winter running shoes, and the Salomon SpikeCross scored 4.5 out of 5.
Other considerations: The entire upper is welded and stitch-free, and no parts of the shoe rubbed or caused blisters, even after 18K. The SpikeCross have good cushioning, and are lighter than they appear. The sizing is unisex, which made finding the right size more challenging than usual. I usually wear a women’s size 7.5 running shoe, and I had to go down to a size 6.5 in these, so trying them on in-store was necessary (not so great in these COVID times). The forefoot is also narrow, which suits me fine since I have a fairly narrow foot, but may be an impediment for some people. Lastly, at $230, they definitely aren’t cheap, even with the discount I received for being part of a local running group. But as they say, you get what you pay for, and now that I’ve experienced having exceptionally stable footing and toasty toes, it seems worth the investment for the six months out of the year I have to run in icy, sub-zero temperatures.
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Winter has hit Edmonton hard and fast this year (because, uh, 2020), so not only is it time for me to start blogging again, but I’ve been handed the perfect topic. We went from 10°C shirtsleeves running weather to -20°C with the windchill in less than a week. Last winter, I wrote about how to acclimatize to the cold weather, but how can runners possibly acclimatize when the thermometer plunges over a cliff in just a matter of days? Here are some hard lessons I learned this week:
GO FOR A TEST RUN. I vastly underdressed for my long run last Sunday. The temperature had just dropped, and, like a clueless but optimistic amnesiac, I’d forgotten what the freezing butt-crack of winter feels like. Not only did I not dress warmly enough, but I’d hidden my winter running gear and accessories really well last spring, so even if I had realized how cold it was going to be, I wouldn’t have had time to find my thick mittens and winter Buff without waking up the whole house. And trust me, waking up my kids and then attempting to immediately ditch them to go on an early-morning run only ends one way: with whining and crying. And sometimes the kids are unhappy, too. After an agonizing 18K of frozen fingers and wind-burned cheeks, I went on a search and rescue mission for my various bits of winter gear. (Note to self: put everything in one place next spring and don’t forget where). But if I’d just gone for a short test run Saturday after the temperature had fallen, I would’ve figured out that my little stretchy gloves and light shell jacket weren’t going to cut it. This week, I went on a 6K run Thursday night wearing some of my winter gear. This test run made me realize that I’d also want to haul out lined running pants for my 21K run this Sunday. I dressed perfectly for the 21K, and the run was pretty great. IT FEELS COLDER THAN IT IS. Once you’ve been exposed to a few weeks of below-freezing temperatures, the cold doesn’t feel quite so bad. But if you’re not yet acclimatized, even a relatively mild temperature of, say -6°C, in October can feel a lot colder than the same temperature would feel in January. Like, a LOT colder. Dress a little more warmly than you think you need to. Don’t be a hero. Heroes are zeroes, and zero is too damn cold. LAYERS ARE OUR FRIENDS. Wear a thin base layer, maybe just a T-shirt, then another layer that’s easy to take off, like a zippered shirt, beneath your jacket. If you’ve overdressed, it’s easy enough to remove the layer(s). And remember, it will feel colder than it is since you haven’t had time to acclimatize, so you may need all those layers, after all! WARM IT UP. My knees and ankles were squawking at me on the Thursday night run because I’d started without a proper warm-up. Not only that, I’d stood around shivering in the cold talking to my running friends for a few minutes first. On this most recent Sunday morning, I did my pre-run yakking while jogging in place, and did some ankle circles and high-knees as well. It worked like a charm to loosen up those c(old) muscles and ligaments. DON’T FORGET ABOUT YOUR ELECTRONICS. Last Sunday, I automatically stashed my phone in the front pocket of my hydration vest like I’d been doing all summer, because my brain doesn’t work especially well in the cold. Turns out, neither does my ancient iPhone. Unsurprisingly, it was a dead brick by the time I finished my run. On Thursday night, I tried putting it into my pocket along with an air-activated hand warmer. Nope. Still way too cold. By the time the 6K were done, my phone battery was down to 1%. This Sunday, I changed tactics and put it in a waistband running belt (I used a Spibelt) beneath my jacket, and my battery did just fine, allowing me to snap some nice photos along the run. It’s less convenient to access than my vest or jacket pocket, but it’s the best way I’ve found to protect my temperamental battery in the cold so far. YOUR WATER AND NUTRITION NEEDS MAY BE DIFFERENT. During the summer, I generally need at least 1L of fluids during runs of 21-42K, since I sweat in the heat like Homer Simpson in a donut shop. But this Sunday I ended up drinking less than 500 mls of water during my 21K run, and I’d brought along way more water than I needed. Next time, I can save myself the extra weight by carrying less. However, I was able to avoid a frozen water bottle by remembering to blow some air back into the tube after each time I took a drink from my soft flask. I ate a Gu Liquid Energy at the 10K turnaround point, which usually is enough to get me through a 21K run in the summer. But I started feeling shaky and light-headed around19K, probably because I was burning more calories to keep my body temperature up. Next time it’s cold, I’ll take my nutrition at the 7K mark, and then take another one at about 14K, and so on, which should enable me to finish my run feeling strong. There you have it. The more you know…cue rainbow-colored comet tail here. Now, if you’d like to know what I’ve been up to this past crazy year, read on. Like everyone else, COVID-19 and the subsequent shutdowns and race cancellations threw me for a loop. I’d been used to running in an organized group on Wednesday and Thursday nights, and on my Sunday long runs. In March, my running group was abruptly cancelled, and so was the marathon running clinic I’d planned to start attending in April. My kids were at home 24/7, I was now not only a mom but an on-line teacher for three different grades, and my hours at work that actually paid were dramatically decreased. During this time, I also lost my father to a short but harsh battle with cancer. So, yeah. 2020. Don’t let the door hit you on the way out, ya bastard. However, in the spring I was shockingly injury-free, and wanted to continue training for the marathon distance, even though I no longer had an official marathon to race. Luckily, the weather was nice and outdoor exercise was still permitted in Edmonton, so I was able to run five days a week by myself. I’d worked up into the mid-30 kilometers on my long runs before (literally) running into some of my previous running buddies in June. They invited me to join their informal Sunday morning group runs. Since they weren’t going quite as long as I needed to for my training, I’d run about 10K from my house to meet them, then finish up the rest of my mileage with the group. It was great! Such a treat being out in the world again after being relatively isolated, even for an introvert like me. Another running friend heard about my cancelled marathon and my plan to run the distance by myself, and he very kindly organized a small “socially-distanced” marathon, complete with race bibs, which he and another friend ran with me while his wife manned our water and nutrition station. A few other friends also came out to run the last half with us. It was such a wonderful and caring gesture, and meant so much more to me than any professionally-organized marathon ever could. Both before and after that, I ran a few other virtual races offered online. Another friend was also organizing races of various distances to make up for people’s cancelled races, and some running groups throughout the city never stopped meeting, but made sure to socially distance. It’s amazing how the running community has come together during this time to keep us all physically and mentally healthy, and I feel very fortunate to be part of such a caring sport. 11/13/2019 0 Comments How I Dress to Run in -20°C (-4°F)This weekend, Edmonton received about 15 cm (6 inches) of snow, and the temperatures plummeted into the minus 20’s (down to -27C with the windchill). Knowing how to dress on days like these is essential to winter running in Canada and other northern climes.
PANTS: HEAVY WEIGHT, THERMAL, WIND RESISTANT RUNNING TIGHTS I love these RonHill RunEveryDay Winter Tights. They cover all 3 W’s of cold-weather layering: Wicking, Warmth, and Wind Resistance. They’re warm enough to wear on their own from about -15C (5F) to -25C (-13F). If it were below -25C or very windy, I’d layer an additional pair of windproof shell pants over them. 2 SHIRTS: LONG-SLEEVED, LIGHTWEIGHT BASE LAYER & MID-WEIGHT MIDDLE LAYER At -20C, it’s time to bring out all the layers. I chose a thin, long sleeved, wicking shirt as my base layer, and added a slightly heavier, wicking, long sleeved shirt over it as my middle layer. Both are Running Room brand gear. JACKET: MID-WEIGHT, WIND-RESISTANT I bought this CRAFT Warm Train jacket last spring to wear during a trip to England, during which I walked, hiked, ran, and braved the chilly sea air. I’m finding I’m loving it for Canadian winters as well! It’s windproof, water resistant, and has a brushed inside, two zippered side pockets, and reflective details. Those who run a little colder might choose to wear a heavier jacket, but this was enough for me as a third layer. SOCKS: THICK, SINGLE-LAYER, CREW LENGTH I usually wear double-layer socks for protection against blisters, but these single-layer, heavy Wigwam Ultimax socks do well for shorter runs in cold weather. If I was running longer than 10K I’d likely choose a double-layer sock to make sure I didn’t blister, but this pair was fine today. SHOES: MY TRUSTY NEW BALANCE 880’s The sidewalks and roads today were snow-covered ice, with many of them unshoveled and unplowed. Whenever there’s more than a little skiff of snow on the ground, I add ice grippers onto my trusty New Balance 880 GTX. The GTX stands for GORETEX, which keep my Raynaud’s Syndrome frostbite-prone toes dry and also keep out the wind. ACCESSORIES: MOISTURE WICKING HAT. BUFF. THICK, MOISTURE-WICKING MITTENS. 20 OZ INSULATED WATER BOTTLE. IPHONE UNDER JACKET IN THERMAL CASE. WIRELESS HEADPHONES. POLAR M430 GPS WATCH/HEART RATE MONITOR. PETZEL HEADLAMP. REFLECTIVE ARMBAND. Running at -20ºC, having my electronics and water freeze is a common occurrence unless I take precautions. I slipped my iPhone into a Lei Li Zoomhill thermal phone case bag, and wore this around my waist under my jacket in a Nathan Hipster Waist Belt. For hydration I used a Polar Zipstream Insulated Water Bottle. It’s meant to keep drinks cold, but if I fill it with hot (not boiling!) water and blow air back into the nozzle after taking a drink, my water doesn’t freeze on runs less than an hour long. For long runs, adding some Gatorade or other electrolyte replacement to the water and carrying it on a belt under a shell jacket helps keep it from turning into a popsicle. My Polar M430 watch worked fine today, but since I’ve only had it since the summer, I’m still testing its temperature limits. And I’ve had problems with wired earbuds freezing up on me in the past, so this year I’m trying out a set of AfterShokz Trekz Titanium Mini wireless Bluetooth bone-conduction headphones. I wore them close to my head under my hat and Buff, and so, far so good: no freezing. I’ll keep you posted about how they work during longer cold runs. My moisture-wicking hat & Buff were enough to keep my head and neck warm. If it had been windy, I’d have considered applying some Vaseline to any exposed skin, or wearing a Balaclava, but I didn’t need to use either of those options today. It was definitely time to pull out my heavy mittens; in fact, I’ve been wearing them on any runs below -10C (14F). And because the night is dark and full of terrors, I wore a Petzel headlamp, and added a reflective armband. Choosing running apparel is like choosing underwear: highly personal. What works for me won’t work for everybody. But until you’ve got a handle on what works for you, you can use this as a starting point for your truly cold, cold-weather running gear. See you out there! 10/30/2019 0 Comments How I dress to Run in -10°C (14F)This weekend, the mercury dipped well below freezing to -10ºC with the windchill (windspeed 20-30kph). So it was time once again to plumb the depths of my running drawers for suitable clothing.
PANTS: MID-WEIGHT , LIGHTLY-LINED LEGGINGS I wore a pair of mid-weight, full-length, lightly-lined running tights. I didn't yet reach for my windproof pants, because these tights were a step up from the mid-weight, unlined ones I wear around the freezing mark, and I didn't need the extra protection just yet. SHIRT: LONG-SLEEVED, LIGHTWEIGHT BASE LAYER A thin, long sleeved shirt that I use during very cold winter runs as my base layer (my shirt in the above photo reads: Run Now, Wine Later, a motto I live by wholeheartedly!). It's not cold enough yet for me to add a middle layer, so this was my only shirt. JACKET: MID-WEIGHT, WIND-RESISTANT At -10ºC, I dress as though I'm going out for a brisk walk in temps 20ºC higher. This jacket would be perfect at 10ºC with a bit of wind, so that's what I chose. Even so, I had to unzip it about 3K into the run, because I was getting too hot. Those who run a little colder might choose to wear an extra shirt as a middle layer, or wear a slightly heavier jacket. SOCKS: DOUBLE-LAYER, BLISTER PROOF, MID-CALF LENGTH I usually wear double-layer socks, except during the very hottest days of summer, because I find they keep the blisters away much better than single-layer ones do. The pair I wore today wasn't any thicker than my usual, but they were a little longer to make sure I didn't expose any ankle skin. SHOES: MY TRUSTY NEW BALANCE 880’s The only time I change up my shoes or add spikes is when the road or trail conditions are wet or icy. Not today! ACCESSORIES: MOISTURE WICKING HAT. THIN, MOISTURE-WICKING, WINDPROOF GLOVES. HANDHELD 12OZ WATER BOTTLE. IPHONE IN POCKET. WIRELESS HEADPHONES. POLAR M430 GPS WATCH/HEART RATE MONITOR At -10ºC, I haven’t had water bottles or electronics freeze up on me, so I didn’t take any special precautions like putting my phone into an insulating bag or adding anything to my water to lower its freezing point. The Polar M430 watch worked fine today. At first, my hat wasn't quite enough protection because it didn't completely cover my ears against the wind, and I was a little worried, not gonna lie, but after I warmed up, my ears were fine. But my Raynaud’s Syndrome was acting up, so even with gloves on, I had numb, white fingers of death. Next run it might be time to pull out my heavy mittens. Choosing running apparel is like choosing underwear: highly personal. What works for me won’t work for everybody. But until you’ve got a handle on what works for you, I hope this provides a good starting point to make your minus-ten-degree run feel like a day at the beach. OK, maybe not. See you out there! 10/25/2019 1 Comment Shoes for winter runningRunning is a great sport. You know why? Of course you do. Running is great because all you need is a pair of shoes and a can-do attitude! That said, since shoes are the be-all and end-all of our chosen hobby, we runners can (and often do) talk about them for hours. This blog post will start with general running shoe considerations, like how to decide which type of shoes are right for you. If you’ve been running for a while and already have a handle on this, skip on down to the section called Special Winter Shoe Considerations.
General Running Shoe Considerations: 3 Types of Feet: Which Are You? Testing Methods From Low to High Tech
Which Shoe is Right for You?
Shoe Fit Make sure you have room (a centimetre or so) at the front of your big toe to allow for flexion of your arch during running.Your arch is compressed by forces between two to four times your weight while running, so your foot will be longer than when you’re just standing around in the store. Your feet will also swell during running. This may mean that you run in shoes a half size larger (or more) than your regular street shoes. In the winter, I like to go up a half size again to make sure I have room for my thick winter socks or multiple pairs of socks.Don’t buy shoes that are a little too small just because they’re on sale: this will lead to the dreaded Black Toenail of Death! (Not that I’ve ever done this, lol). Go shopping toward the end of the day when your feet may already be a little swollen and your arch flattened. If you shop in the morning you may underestimate the width and even the length of the shoe you’ll need. Make sure the arch profile of the shoe doesn’t feel too high or like there’s a rock in your shoe: you will get blisters. Also make sure that your feet fill out the shoe but don’t press into the sides of the shoe. When is a Shoe Through? Though there’s a certain amount of variation between people and shoes, 750K (500 miles) is the expected life of a modern running shoe. You can log your shoes’ mileage in a journal, some sports watches and apps will log it for you, or if you’re lazy like me, just be cognizant of when your shoes’ cushioning feels like it’s not so cushy anymore. You can also drop by a running store and try on a fresh pair of your model of shoe, if yours feels quite different it may be time to take it out of rotation. And watch out for any niggling pains: recurrent injuries that tend to crop up after roughly the same number of miles spent in your shoes may be due to wearing worn-out shoes. Special Winter Considerations: What to Look for in Specialty Winter Running Shoes (Psst: You’ll Also Find Many of These Features in Trail Running Shoes)
Tried and True Winter Shoe Brands Though a lot of folks simply wear their normal running shoes with thicker socks and additional traction aids (see below) during the winter, if you find yourself continually getting cold, wet feet, frostbitten toes, or have very poor circulation due to health issues such as diabetes or Raynaud's Syndrome (like me), you may want to consider shelling out for a pair of specialty winter running shoes. There are a lot more options on the market these days than there were twenty years ago when I first started running. Here are a few brands that I and others I know have used and found worked well.
Additional Traction Aids On icy days, the most important part of my running gear is a pair of traction devices that stretch over or attach to my shoes to give them extra grip. These range from the economical brand I prefer, to quite expensive thick and beefy pairs. I like the ones with short spikes attached to thin rubber straps: they’re easy to put on, take off, tuck away into a pocket when I’m not using them, are lightweight, give great traction, and if I lose one in the snow, it doesn’t cost me an arm and a leg to replace. Some runners prefer the more expensive, heftier ones that attach securely over shoes: they do stay on in deep snow much better, but they're more difficult to remove on days where the pavement is pretty dry, or for wear indoors at race brunches, etc. and I'm much too lazy and uncoordinated to fiddle with continually attaching and reattaching them. I’ve had bad experiences with the coiled variety of traction devices: the coils flattened as I ran, causing me to slip sideways, and the thick rubber toe strap kept slipping off my small, girly feet. You may come across heavy-duty brands made from chains and long spikes: I find these too much for road running, but are useful for mountain or trail running. There are also ice spikes that screw directly into the soles of your shoes: I haven’t tried these, but if you have, leave a comment below and let me know what you think. An important thing to note about traction devices: they can affect your gait, so if you try them and feel like you're running awkwardly, or develop any unusual joint pains, muscle aches, etc. while wearing them, consider trying a less aggressive pair or forgoing them entirely in favour of shoes with bigger lugs and/or ice-gripping rubber. Gaiters From the trail running world, gaiters are small pieces of fabric (often Spandex) that attach to your shoelaces and heel to cover the opening of your shoe and your ankle with the aim of keeping rocks and debris from getting inside. They also keep out snow when plowing through the mountains or even through your local park before the morning’s white dump has been packed down. I don’t personally wear them because I find them a pain to attach and not very breathable, but if you’re running in some seriously deep snow, you may want to give them a try. Socks Make sure you’re wearing socks made from wicking materials such as synthetics like polyester, or, if you’re a natural fabric fan, merino wool. In the winter we’re worried about more than just blisters: cold, wet feet can cause major problems like frostbite when the temperatures dip low! Thicker, higher socks will provide better insulation against the cold and wind than your normal all-purpose running socks. In temperatures below -30C (-22F) I wear two pairs of double-layered, wicking, synthetic socks. There’s no such thing as bad weather, only bad clothing. OK, there’s no such thing as bad clothing (except maybe in the seventies), but there is definitely inappropriate clothing. What works for me may not work for everyone, but this guide should get you started. If you’ve never run in cold weather before, it’s a good idea to start a running journal to record the temperature, what you wore, and whether it worked for you or not. Then next year, you can refer back to your journal to dress appropriately.
A good rule of thumb is to add 10 degrees to the outside temperature, and dress for that, since you’ll warm up while running. Even though I’m always cold when I’m not exercising, when I run, I run hot, so I personally add 20 degrees to the current temperature. You should be shivering for the first few minutes of your run: if you’re comfortable when you step out the door, you’re going to boil after a kilometer or two once you’ve warmed up. And pay attention to the wind-chill: it may be only -5C (23F) outside, but -13C (-9F) with winds gusting at 30km/hr (19mph). Get a weather app that shows both. The Three W’s of Cold-Weather Layering: Wicking (inner layer): A thin, long-sleeved shirt or tights made of a material that wicks sweat away from your body. Sweaty fabric can cause chafing, and being wet means you’ll get cold faster. You’ll notice that wicking fabric will become wet on the outside of the cloth, while staying dry next to your body. Good wicking materials are synthetics (my preference), or merino wool. Merino wool fibres are cone-shaped so they draw the dampness away to the outer edge of the fibres (this is how the sheep stay warm). Whatever you do, don’t wear cotton. It soaks up sweat like nobody’s business, and holds it against your skin. Warmth (second layer): This should also be made of a wicking material, but heavier. Some shirts and tights are fleece-lined. This is the layer I usually forgo on days warmer than -10C (14F). Wind-Resistance (top layer): A thin, windproof shell jacket or tights for temperatures above -10C (14F); or heavier, wind-resistant coats and running pants for colder temperatures. Some jackets come with hoods and face protection. Look for reflective strips and bright colours for better visibility during dark winter morning and evening runs. You don’t want this layer to be waterproof, only water-resistant, so it stays breathable. There are some true waterproof jackets out there, but they’re usually quite expensive due to taped seams, etc, and rarely offer enough breathability for us sweaty runners. Unless you live in an area that frequently gets torrential downpours, I wouldn’t recommend these. You’ll Also Need: Socks: Above -10C (14F) I wear my everyday wicking running socks; in colder temperatures I pull on taller, double-layer synthetic socks. Some people swear by merino wool socks. When it’s colder than -25C (-13F), I wear two pairs of double-layer socks. To accommodate this extra fabric, the running shoes I wear in the winter are half a size larger than those I wear during the rest of the year. Underwear and sports bras: These should also be moisture-wicking. Men’s technical underwear is available in wind-resistant and warmer options for cold weather. When I run in an old bra during the winter (which is tempting, because heck, no one’s going to see it, so what if it’s faded and has a few loose threads?), I usually regret it because, over time, the moisture-wicking properties of technical clothes can be lost. Which brings me to ... Taking care of your technical wear: The most important thing to know is the moisture-wicking properties of technical fabrics can be ruined by putting them in the dryer, especially if you toss in a fabric-softener sheet along with them. The best way to make sure this doesn’t happen: wash your running clothes separately in cold water (no liquid fabric-softener, either) and hang or lay them flat to dry. Annoying, I know, but you don’t want to drop $100 on a technical shirt only to clog up its moisture-wicking pores with fabric softener in the first wash. Gloves/Mitts: From 0C (32F) to -10C (14F) I wear thin, wicking, wind resistant running gloves. Below -10C (14F) I pull out a pair of heavier, wicking mittens, and below -20C (-4F) I wear super-warm, heavy-duty, fleece-lined, wind-resistant mittens, and I add in an air-activated hand warmer like Hot Shots. This may be overkill for you, but if you have poor circulation or Raynaud’s Syndrome like me, your fingers will need the extra heat. I recommend against wearing gloves, even heavy ones, in very cold temperatures, because in general, fingers have a hard time generating and holding onto heat when separated. Head, Ear & Face Protection: From 0C (32F) to 10C (14F) I use a headband (Buff is my favourite brand since they’re versatile, can be used to protect ears, head, neck, face) or a thin, moisture-wicking hat. Under -10C (14F) I prefer to wear my Buff on my face & neck, and add a heavier toque to cover my head and ears. Still, I often find myself pulling the toque off mid-way through my run because I get overheated. Below -25C (-13F) I use a moisture-wicking ski-mask to protect my forehead, cheeks, and nose; or, if I think a mask might be a bit much, I’ll wear the Buff/toque combo, and apply petroleum jelly on any exposed facial skin. I usually race with Vaseline on my face instead of a ski-mask since I run harder and become hotter during races than during long slow distance runs. Bonus: after I get home and shower, my skin is extra soft! Shoes: I’ll address shoes in detail in another blog post, but in brief, you can use your regular running shoes year-round as long as you choose thicker, higher socks to provide extra warmth and skin protection. Since last year, I’ve worn water-resistant running shoes in the winter (I’m faithful to my beloved New Balance 880’s, and lucky for me, the 880v7 GTX model features a breathable, waterproof GORE-TEX upper) and I know many people love the Saucony Peregrine Ice+ or other brands like the Brooks Ghost 12 GTX. I like the waterproofing to keep my Raynaud’s Syndrome-frostbite-prone toes dry and warm on slushy days. My NB 880v7 GTX also have a bit of extra grip in the soles to provide better traction on ice and snow. But most of my running pals wear their normal shoes and are just fine. Traction: On icy days, the most important part of your running gear is a pair of traction devices that stretch over or attach to your shoes to give them extra grip in slippery conditions. These range from the economical brand I prefer, to quite expensive thicker and beefier pairs. I like ones with short spikes attached to thin rubber straps: they’re easy to put on, take off, tuck away into a pocket when I’m not using them, are lightweight, give great traction, and if I lose one in the snow, it doesn’t cost me an arm and a leg to replace. I’ve had bad experiences with the coiled variety: the coils flattened as I ran, causing me to slip sideways, and the thick rubber toe strap kept slipping off my small, girly feet. You may come across heavy-duty brands made from chains and long spikes: I find these too much for road running, but are useful for mountain or trail running. There are also ice spikes that screw directly into the soles of your shoes: I haven’t tried these, but if you have, leave a comment below and let me know what you think. With some planning and experimentation, even cold weather-haters (like me!) can safely enjoy running outdoors all year. Now slap on some Vaseline and get out there! 10/7/2019 0 Comments RECIPE: GOLDEN MILKOne of my favourite ways to warm up after a winter run (or anytime at all) is to curl up on the couch with a big mug of Golden Milk. Golden Milk is a centuries-old beverage from India, traditionally used by mothers to make their sick kids feel better and usher them off to sleep. The turmeric in the milk gives it its rich golden colour, and more importantly, gives this drink anti-inflammatory properties that can reduce swelling, aches, and pains—perfect for runners!
I’ve tried several recipes, but ended up tinkering with them until I happened upon the perfect combination of spice/sweet and lowest amount of prep work, because if there’s one thing I don’t want to do after a run, it’s spend a lot of time in the kitchen. Golden Milk (one serving) 1 ½ cups unsweetened almond or soy milk ½ tsp turmeric ¼ tsp ground ginger ¼ tsp cinnamon 1 tbsp maple syrup small dash black pepper Add all ingredients into a large mug and stir. Microwave for 1 minute, stir again, microwave for another minute or until it reaches desired temperature. Stir again & enjoy! 9/29/2019 0 Comments HOW I DRESS TO RUN IN 0ºC (32F)This morning, the mercury dipped below freezing for the first time this fall, and I not only had to dig into my cold weather running duds drawer, but I also had to remember how to dress for running in sub-zero temperatures. I always used to overdress for the first below zero run of the season, because DAMN, IT FEELS COLD! But now, after years of making the same mistakes over and over again, I usually get it right.
PANTS: MID-WEIGHT LEGGINGS I wore a pair of mid-weight, full-length running tights I got on sale many moons ago. They wouldn’t be sufficient for anything below -10C (14F) but were perfect for around the freezing mark. I’d always recommend full-length tights rather than capri length for below zero temperatures, because even though my legs are usually the last place on my body to get cold, having freezing calves doesn’t appeal to me. SHIRT: LONG-SLEEVED, LIGHTWEIGHT BASE LAYER Unlike many of my running buddies, who did as I usually do during the first cold morning run of fall and piled on a thick jacket over their long sleeves, I kept to just a thin, long sleeved shirt that I use during colder winter runs as my base layer. It was perfect. I was pretty chilly for the first five minutes, but after that, I felt great – warm but not too sweaty. Best of all: I didn’t have to tie a bulky jacket around my waist for the rest of my run. If it had been windy, or 5 degrees colder, I would have thrown on a windproof vest or light shell. SOCKS: DOUBLE-LAYER, BLISTER PROOF, CREW LENGTH I usually wear double-layer socks, except during the very hottest days of summer, because I find they keep the blisters away much better than single-layer ones do. However, the socks were definitely not as thick or as long as the ones I wear in the below -10C range. SHOES: MY TRUSTY NEW BALANCE 880’s The only time I change up my shoes or add spikes is when the road or trail conditions are wet or icy. Not today! ACCESSORIES: BUFF. THIN MOISTURE-WICKING GLOVES. BELT HOLDING 2 SMALL WATER BOTTLES & PHONE. WIRED HEADPHONES. POLAR M430 GPS WATCH/HEART RATE MONITOR At 0ºC, I haven’t had water bottles or electronics freeze up on me, so I didn’t take any special precautions like putting my phone into an insulating bag or adding anything to my water to lower its freezing point. The Polar M430 watch is new to me, so I'm not sure how it will hold up in really frigid temps, but it worked fine today. I found the Buff sufficient to cover my ears against the wind, and I’m a wimp about cold fingers due to my Raynaud’s Syndrome, so even though my hands were a little on the warm side during the last half hour of my run, I kept my gloves on. Choosing running apparel is like choosing underwear: highly personal. What works for me won’t work for everybody. But until you’ve got a handle on what works for you, I hope this provides a good starting point to make your zero-degree run feel like a day at the beach. OK, maybe not. See you out there! In my pre-running days, I did everything humanly possible to avoid the torture of winter weather. I’d park close to the mall (or, even better, have my husband drop me off at the doors), insulate myself in huge puffer coats while clutching a never-ending series of hot beverages, drive down Candy Cane Lane to see the Christmas lights while tsk-ing smugly at all the nutjobs WALKING in the DARK and the COLD, and may have single-handedly caused climate change by idling my car for ten minutes every morning before planting my butt in the driver’s seat. But when I started running, I soon found this cold-avoidance is exactly the opposite of what I should do to run comfortably outside. Here’s what I do now:
GO OUTSIDE FREQUENTLY all year. When the leaves begin to fall and the temperatures fluctuate as wildly as a toddler’s temper, resist the temptation to hibernate indoors. Run short errands. Walk the dog. Park farther from the mall. Walk to the mailbox. Walk your kids to school. Don’t bundle up to within an inch of your life. Be brave. See how much cold you can handle in short bursts. MAKE SURE YOU’RE SHIVERING FOR THE FIRST 10 MINUTES OF A RUN. If you’re nice and warm at the beginning of a run, you’re going to be sweating buckets after the first few kilometers. Sweat and cold do not mix! You’ll be a soggy, blistery, chafed mess during the run, and a human popsicle as soon as you stop. The rule of thumb is to dress as though it’s about 10C (20F) warmer than it really is, but I personally need to dress as though it’s about 20C warmer. Despite my cold-bloodedness, I overheat easily while running. If your teeth are chattering and you’re re-thinking your life choices at the start of a winter run, you’ve dressed properly. RUN IN SHORT LOOPS. If dips in temperature make you uncomfortable, don’t plan a 20K out and back route. Run a loop that brings you back to your house (or workplace, friend’s house, car) within the first 10-15 mins (2-3K or so). If you’ve dressed too warmly, you can shed layers, or if you haven’t dressed warmly enough, you can pick up extras like a shell jacket or gloves. I find that after the first 10 mins, I’m as warm as I’m gonna be, so doing this each time the temperature drops significantly can really help if you’re not experienced in layering clothing for cold-weather running. DO SOME DYNAMIC WARM-UPS for a minute or two right before you head out the door, or outside before you start running. Think lunges, squats, high-knees, butt-kicks, etc. Warm up those muscles! SPLIT LONG RUNS BETWEEN THE GREAT OUTDOORS AND THE TREADMILL. If you can’t see yourself running that whole 10K in the cold, commit to just running 30 minutes outside, then complete the distance later on a treadmill. Fun fact: I’ll bet a serious amount of imaginary currency that by the time you’ve run 30 minutes outside, you’ll keep going. But know that you don’t have to. Now get out there and get acclimatized! |
AuthorKathy Istace runs and races in one of the coldest cities on earth. Archives
December 2020
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