How to keep your winter training on track

By Jennifer Brigden

If there is one thing Canadians understand, it’s winter. Blowing snow, blistering wind chills, freezing temperatures, overcast skies and depressingly short days. But for avid runners, a cold day is just another day – and a new opportunity to lace up their shoes and hit the trails.

Allan Fine, a fitness trainer and the Calgary founder of Fitness Boot Camps Canada, has spent his fair share of days out in the cold. With over 20 years experience under his belt, he has helped countless clients reach their fitness goals, no matter the season.

According to Fine, it is crucial for runners to maintain their weight training year-round to prevent injuries, especially in the winter when they are more likely to slip or fall. A proper back-end program helps develop the muscle strength necessary to keep runners in top form.

Slippery, ice-covered pathways can be dangerous making core strength, balance and flexibility all the more valuable. Agile runners will find it much easier to navigate worrisome trails, says Fine. A thorough warm-up is vital before any run, but be wary of stretching, which can strain cold muscles.

“Runners should only do a little bit of stretching before they run,” says Fine. “The best time to stretch is after you’ve finished your workout.”

Instead he suggests runners jog on the spot or climb a set of stairs for a maximum of five minutes to warm up. It is important to eat a nutritious meal at least 90 minutes before a run and, just like on a hot day, proper hydration is key.

Though you might not necessarily feel thirsty when it is cold, your body still requires plenty of fluids.
Dressing for the cold is a huge concern. Invest in quality shoes and bundle up in a warm sweater, weatherproof jacket, toque and mittens on chilly days. When faced with an unbearable wind or snowfall, it may be tough to meet daily goals such as speed training.

“When it’s cold and slippery, it’s hard to maintain the same fast pace you might in the spring or fall with equal effect,” he says. Sometimes you just have to duck inside to an indoor track or a treadmill, so long as they are used regularly and as part of a committed fitness regime.

“But don’t pamper yourself,” warns Fine. “Remember, exercise is exercise, no matter the season.”
It’s easy to become discouraged when the weather is cold and the days are short. Still, running in the winter can have a positive affect on a runner’s mental state, building confidence and pride as well as endurance.

“Running when the temperature dips below freezing makes you tougher,” says Fine. “It creates an ‘I can do anything’ mentality.”

According to Dr. Laura G. Farres, president of Vancouver’s Mind in Motion Consulting and author of The Beginning Runner’s Journal, finding motivation to run in miserable conditions can pose a small challenge.

“Fundamental to motivation is understanding why you run in the first place,” she says. “Remind yourself why it is important to you. That alone can be enough.”

And while talking yourself into leaving a warm bed behind and heading outside may seem particularly difficult when the weather is blustery, the rewards are worth it.

“There is a real sense of accomplishment when you finish,” says Farres. “Keep in mind, it’s about the joy of the journey.”

Jennifer Brigden is a Calgary writer who began running last winter.

November/December 2010 Issue