1/8/2020 0 Comments Attitude is everythingWhen I flipped open the January/February 2020 issue of Canadian Running this past weekend, I was dismayed to see that the editorial was titled, “Winter: The Spinach of Running Seasons.” Now personally, I love spinach, but this poor leafy green isn’t usually invoked to get people all fired up about whatever it’s being compared to. As I read further, my fears were confirmed. The gist of the article was that winter running is a miserable, “bone-chilling” affair requiring “a dose of grit and a dash of insanity,” only slightly mitigated by the benefits of calorie-burning, warding off the winter blues, and being more awake than the rest of your family members upon your return to the blessed (heated) indoors. And this was in a CANADIAN magazine!
Now, I’m no fan of the cold (see here), but while I’m the first one to extol the benefits of winter running (see here, and here), right now I’m recovering from an ankle injury (see here), and I can’t run at all, not indoors or out. So this article got me right in the feels, because I have literally been crying about my inability to run, and I’d love to have the opportunity to freeze my butt off while slogging through the snow, thank you very much, you whiny, entitled Canadian Running editor! I was so mad I couldn’t even read the rest of the magazine. But then I had to take a step back (a figurative step — my ankle is not stepping anywhere) and examine my own attitude. Here I was, mentally berating this man for having a poor attitude, while spewing plenty of whiny entitlement of my own. Pot, meet kettle. I’ve been most upset because this ankle injury crept up on me during the past few weeks (my last run was the Resolution Run 5K on Jan 1st, pictured above), and I’d been stubbornly running sore for a few weeks prior. Now that it’s less than a month to go before the Hypothermic Half Marathon, it’s looking like a real possibility that not only will I not be able to run it, I might not even be able to run down the block. I’ve dredged up all sorts of doomsday scenarios in my head: will I not be able to run the marathon that I’m planning to race this summer? Will I not be able to run even a 5K? Will I never be able to run again? I’ve been injured for only a few weeks. My brain has convinced me that I’m now disabled for life. Now, brain, get a grip. I know how you love to be all glass-half-empty, I know how you love to ruminate on all the worst-cases and could’ve/would’ve/should’ve’s, but you know very well that I am going to run again. Granted, it might not be as soon as you’d like, or as far, or as fast. But if I do my physiotherapy, do my stretches, do the whole Rest Ice Compression Elevation routine, eventually, I will be back out there. And there will always be other races to make up for any that I’ve missed. But, says my brain. But! You’re getting out of shape! You’re missing your running friends! You’ll miss the Hypo Half — you always run the Hypo Half! You’ll miss hanging out with your friends who are running the Hypo Half! You’ll MISS BRUNCH!!! Me: Gah, brain, calm down. Maybe I’ll still be able to run it. Brain: You know that’s a pipe dream. It’s only 3 weeks away and you can barely walk. Me: Shut up, you! Brain: Real mature. Is that the best rebuttal you’ve got? Me: Actually, Ms. Pessimist, that isn’t the best I’ve got. Maybe I can run half of the half. You know, one loop, 10-point-whatever kilometers. I’ll see everyone at the starting line, and hang around the brunch until they’re done. It’ll be fine. Brain: 10K still seems pretty daunting for an ankle that threatens to buckle after walking the kids down the block to school. Me: If I can’t run the race, I can volunteer. Standing outside for hours in the bitter cold sounds way more awful than running in it, but every year, people have done that for me. Maybe it’s my time to give back. I’ll still be a part of the race, I’ll be able to see my buds, and even help them out. Got a problem with that? Brain: Well… I still hope you can run. Me: Me too, buddy. Me too. I should be thanking the gods that I’ve been fortunate enough to run at all: that I’m healthy, more or less able-bodied (a little less than more, these days), that I live in a place that’s safe enough to run and where women are not only permitted to run, but encouraged to, a luxury which definitely doesn’t exist in many corners of the world. I’m lucky enough to have the leisure time to run, and the money to buy fancy winter running shoes and tights and gloves and thermal shirts and pay for race entries. I should be thanking the gods that my worst fear isn’t Where will I get food today? or Will the shelter be full tonight? or Are my children safe? but that it’s only Will my ankle heal in time for a race that really means nothing in the long string of races I’ve run and will run in the future? See? Attitude is everything.
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Living in one of the coldest cities on earth, Seasonal Affective Disorder haunts me for many months out of the year. I used to dread the cold, grey, short days and long, dark nights of winter (and let’s face it: in Canada, we dread most of so-called fall and spring, too). It’s not just residents of the Great White North who fall prey to SAD: according to the National Institutes of Health, 14% of people in the United States experience SAD (it’s 15% for us Canadians). But since I started running, I’ve definitely noticed a change for the better in my emotional health during the winters when I’ve been able to get outside and run, versus the winters when injuries have kept me from my regular jaunts through the snow.
SAD: More Than Just “The Winter Blues” Thought to be caused by lack of sunlight, activity, and disrupted circadian rhythms, SAD can also have a genetic predisposition, and hormonal changes can exacerbate the condition. One theory is that when some people don’t get enough sunlight, their brains produce less serotonin, a neurotransmitter that helps to stabilize mood, and instead overproduces melatonin, the hormone that causes sleepiness. Low Vitamin D levels have also been associated with depression, so the lack of Vitamin D produced by our bodies during the winter is a likely contributor to this disorder. Women are four times more likely than men to suffer from SAD (lucky us). The symptoms of SAD are similar to those of major depressive disorder, however SAD usually begins in late fall and worsens throughout the winter months, peaking in January, and people with SAD usually feel fine during the summer months. Symptoms of SAD
How Running Helps SAD Regular aerobic exercise increases dopamine and serotonin levels, which reduce pain and increase feelings of well-being. Exercising outside in daylight (even on cloudy days), such as walking for 30 minutes, five to six times per week, has been shown to decrease feelings of depression. Runners are likely to derive the same benefits within a shorter amount of time spent exercising, due to the increased exertion. But treadmill running at the gym just isn’t the same: a study published in Environmental Science and Technology found that people who exercised outside had more energy, less depression, and were more likely to stick with their workouts than indoor exercisers. My own winter running started out of a desire for year-round physical fitness, but I’ve discovered that it’s even more important for my mental health. It’s been years now since I’ve been plagued by the depression and apathy of Seasonal Affective Disorder. Though I still hate cold and grey days, I haven’t felt a true case of the winter blues like I used to since I started keeping up my running routine 52 weeks a year. It’s not easy to start running when you’re depressed, and it’s even less so when the temperatures outside are anything but delightful, but it’s so worth it. For more tips on cold weather running and running motivation, read these blog posts: Acclimatization So Winter Running Doesn’t Suck, The 3 W’s: Layers for Winter Runs, and Top 10 Reasons to Love Winter Running. I run all year round, and while I prefer warm-weather running (it's so easy, and sunny, and, heck—warm!) here are the Top Ten Reasons I keep running outside in the winter:
10. Cold weather running burns more calories. Exposure to cold temperatures transforms inert, white, lumpy fat into dense brown fat, which is a calorie-burning metabolic powerhouse. Warm weather running doesn't do this, nor does treadmill running. Brown fat may also increase insulin sensitivity and promote greater bone density. Keeping your core temperature up in cold weather burns more calories, too. 9. Post-run hot cocoa (or caramel macchiato or pumpkin-spiced latte). No reason to feel guilty about the pleasure gained from savouring a calorie-laden warm beverage after a winter run. See above. We've burned it, we've earned it! 8. Holiday de-stress. Visiting in-laws getting you down? Malls too crowded? Sewing yet another Christmas pageant costume? Too many potlucks, gift exchanges, and work parties? I've got the solution for you. Repeat after me: "I'd love to (INSERT ONE OF THE FOLLOWING): come to your party, bake a pie, host the get-together, stay a little longer, but I'm training for a race. In fact, I'm going for a run right now." Then get out there and enjoy your commitment-free bad self. 7. An excuse to wear cute long-sleeved running shirts, hats, etc. Winter running gear has come a long way. Fun colours, luxurious textures, and high-tech fabrics (such as Mizuno's Breath Thermo, which absorbs sweat and uses it to generate heat) make it hard not to overspend on cold-weather running clothes, so don't forget to add sports store gift cards to your Christmas list! 6. Sparkling snow and Christmas lights. Green grass and blue skies are nice and all, but nothing beats the beauty and sparkle of unblemished snow on a Sunday morning run, or neighbourhoods decked out with twinkling Christmas lights during an evening run. 5. General bad-assery and bragging rights. My friends think I'm pretty hardcore for running 20 kilometres on a Sunday morning while they're all still in bed in the summer, but running 20 kilometres on a dark Sunday morning in January? I'm not just hardcore, I'm a total bad-ass. Get ready for looks of shock and awe. 4. No need to make New Years Resolutions. While most of the population is hitting the gym or the keto diet hard on January 1st, all you need do is smile with the knowledge that you're fit and healthy year-round. And if you really want to make a New Years Resolution, you can make one that counts, such as being more patient with your kids, volunteering, or donating to a charity. 3. Uncrowded trails and running routes. This one's for all the introverts out there (like me). Enjoy the peace and quiet of deserted trails and sidewalks, with no need to dodge random bikers, strollers, and oblivious texting pedestrians. 2. Combats Seasonal Affective Disorder. Getting out there for some much-needed sunlight during short winter days will help alleviate the winter blues, as will the hormones dopamine and serotonin released during exercise, which have been shown to fight depression. And treadmill running at the gym just isn't the same: a study published in Environmental Science and Technology found that people who exercised outside had more energy, less depression, and were more likely to stick with their workouts than indoor exercisers. 1. Improves running performance. Sports scientists at St. Mary's University in London discovered that the perceived exertion levels of runners in cold temperatures was about 30% less than in warm temperatures. Running in warm weather causes faster heart rates and higher percentages of dehydration, due to the thermoregulatory processes of sweating and transporting blood to the skin for heat loss. The runners were able to run harder and faster in cold temperatures, because their heart rates stayed lower and they lost less body fluids. The researchers surmised that running in cold temperatures could shave time from athletes' personal bests. I also find that I get fitter running over snow and ice in the winter, because, just like trail running, the uneven footing uses muscles that don't see a lot of action during runs on flat pavement. What's your favourite reason to run in the winter? 9/24/2019 0 Comments WHO IS THE HYPOTHERMIC RUNNER?When I first started running, I had no idea it was unusual to spend half the year training in temperatures of -10C to -30C (that’s 14F to -22F to you Americans). Those temperatures were just a part of Canadian life. But as I began to have issues from frozen feet to frozen water bottles to frozen sports watches, I discovered that most of the cold-weather running tips I could find were for temperatures at which I wouldn’t even throw on a jacket. When you’re running in one of the coldest cities on earth, you need better advice than “when it’s icy or snowy, run on the treadmill.” Run inside for 6 months out of the year? Get outta here! Not that I don’t occasionally use a treadmill, but the vast majority of the time, my running buddies and I are outside, skidding along ice and stomping through snow. And over the past twenty years, I’ve built up a good deal of experience about real cold weather running through trial and (many) error(s). Now, I want to pay it forward, to be the resource I wish I’d had years ago. In this blog, I’ll give you tips on:
And much more, with the occasional jaunt into other topics such as transitioning from cold-weather running to running in the heat of a tropical vacay or destination race, running book reviews, and pre-run foods for sensitive stomachs. A bit about me: I’m the adoptive mother of three amazing school-age kids, and share my life with a hockey-loving, rarely-running husband. I work part-time as a veterinary technologist and part-time as a nanny for my best friend’s toddler; grew up in a chilly city that has what most of the world considers to be the funniest name ever: Saskatoon, Saskatchewan; and have lived most of my adult life in equally frigid Edmonton, Alberta, known (if you know it at all) as the home of North America’s largest mall and the former home of hockey superstar Wayne Gretzky. In the early 2000's, I was an instructor for the 10K Running Clinic at Edmonton's Kinsmen Running Room store. I don’t particularly like the cold. In fact, I hate it, mostly because I have a condition called Raynaud’s Syndrome, which means I have extremely poor circulation in my hands and feet. My fingers and toes go numb, turn all sorts of funky colours, and I’ve suffered frostbite numerous times. This happens not only in cold weather, but whenever I open the fridge, go swimming, or walk by the frozen section of the supermarket. There’s no treatment or cure for Raynaud’s: the best suggestion any physician ever gave me was to move somewhere warm. Great life if I could get it, but between finances, family, and my husband’s firmly-planted skates, I’m not going anywhere. When I peel off my mitts at the end of a run and people see my red, white, blue and sickly yellow fingers despite the HotShots hand warmers I’ve diligently stuffed into said mitts, they think I’m crazy for running outdoors. They’re probably right. But... I don’t just run for my physical health or competition, but for my mental health. I might be crazy for running, but trust me, I’d be crazier if I didn’t. Maybe you recall the part where I mentioned I’m an adoptive mother? The decade-long struggle with infertility and the road to building our family was longer and slipperier and more arduous than any -40C middle-of-February half marathon I’ve ever run. Throughout the past 10+ years, I’ve experienced depression, suicidal thoughts, and severe anxiety. No one in my immediate circle understood what I was going through, and many insensitive, though well-meaning remarks were made (and some not so well-meaning remarks, too). I thank the gods I had running to fall back on, and in, and through. Even now that I’m blessed to finally have the family I spent so many years fighting for, I find I just have to run away from everyone at least a few times a week. And trust me, a treadmill doesn’t cut it. So join me, fellow Hypothermic Runners (Runners of the North? Team Toque? Arctic Foxes?) and let’s go for a run. -Kathy Istace |
AuthorKathy Istace runs and races in one of the coldest cities on earth. Archives
December 2020
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