Real Canadians run and cycle outside in the winter.

A while ago, Toyota Canada launched an ad campaign for its four-wheel-drive vehicles saying "You belong outside." My Toyota isn't a four-wheeler; it's a minivan, but I still think they're right. Summers are short in Canada, and if you hate winter, then you live in the wrong country.

Running

Many articles have been written about the biomechanical and metabolic differences between treadmills and outdoor running, and the general consensus is that the contrasts are small. The primary mechanical advantages of running outdoors are the addition of wind resistance and the ability to build muscles specific to going downhill, around turns, and on harder or uneven surfaces. Overall, however, a 2008 study by Patrick Riley et al. in Medicine & Science in Sports & Exercise determined that the kinetics of treadmill versus outdoor running are very similar.

People who run outside versus those on treadmills run faster, yet have lower perceived exertion.

Outdoor runners are happier runners, research confirms.

The psychology, however, is very different. An October 2004 study by Rick LaCaille in Psychology of Sport & Exercise found some telling evidence that convinces me I'm not actually crazy when I lace up my running shoes at minus-thirty. The research revealed that people who run outside versus those on treadmills run faster, yet have lower perceived exertion, and they also report the "highest levels of positive engagement, revitalization, tranquility, and course satisfaction..." In other words, the people outside like it more and work harder. I should note the tests were conducted during warm weather, but I would argue that similar results could be expected once a person has acclimated to all-weather running.

From a practical standpoint, one major advantage outdoor running has over treadmills is the inability to simply quit at any time. If you run five kilometres away from home, then you've got to get back somehow. Unless you feel like hitchhiking or calling a cab, you've got to run those same five kilometres back. Simply put, with outdoor running, you only need to be motivated for the first half. With a treadmill, you can hit "stop" and step off the instant your motivation lags, and considering how many people believe treadmills are boring, motivation can start to lag quickly.

There is also the time-management aspect. If you rely on using a treadmill at a gym, then you need to actually get there. If it's freezing cold, there is the pain-in-the-butt factor of warming up your car, sweeping off the snow, and driving through poor road conditions, then doing it all again to get back home. Getting properly geared up and just running out the door is far more convenient and saves time as well.

Cycling

When comparing a stationary bike to a road bicycle, the primary physiological difference is the need to balance the latter and go around corners, both of which activate your core-stability muscles. Again, the more important aspect is the psychological one. Many people find stationary bikes boring, even if there is a TV to watch. As with outdoor running, the scenery on an outdoor bike changes constantly, which gives an additional motivational boost compared to simply watching the numbers on an electronic display change. Some people find great motivation in attending spinning classes, but from a time-management perspective these can be limiting compared to simply heading out the door and jumping on your bike. I've done some spinning classes, and while they are motivating, the scheduling isn't always convenient; not to mention, the class doesn't come to me, I have to go to it. Additionally, most classes are too short for a well-trained person. After a spinning class, I feel like I've still got gas in the tank.

Outdoor cycling is also a great method of transportation, and it's a shame to give this up just because the weather turns cold. Many people ride their bikes to work during the milder seasons, but think about all the additional benefits one can get from continuing to do this year round. Not only is it better for your health but it can save money on a host of transportation costs; plus, it's better for the environment. Again, you only need to be motivated to ride your bike to work. The getting home motivation takes care of itself.

Gear and Safety

Making the switch to all-weather running and cycling takes some planning and preparation, and you likely will need to open your wallet to ensure that you stay both safe and warm. I firmly believe that you should get specialized equipment at a specialized store. The staff is knowledgeable in the types of equipment needed for harsher conditions, and it usually makes for a one-stop shop.

Here are a few tips for running and cycling gear:
• Identification-this one is always a good idea.
• Thick, absorbent socks.
• Tights that cover your entire legs. In extreme cold an additional layer of track or fleece pants over top is advisable. For guys, if it's really cold, you can buy specially insulated underwear for body parts that should never be allowed to get frostbite. I learned this one the hard way.
• For the upper body, choose multiple layers, starting with a wicking, lightweight, and long-sleeved shirt. For additional layers, avoid using cotton, choosing either wool or Polypropylene. The outer layer needs to be windproof: Gore-Tex is always a good choice.
• Don't forget a hat and gloves.
• Don't overdo the clothing. You want to limit exposed skin, but you shouldn't be too warm when you start, or you'll be cooking by the time you're finished.
• Runners-gripping overshoes for ice: I've never worn these, but I know some people who swear by them and the online reviews appear positive. I can certainly think of some times when they would have come in handy.
• Cyclers-seriously consider switching over to studded tires during winter months to improve grip.
• "Lung-burning" from exercising in cold temperatures is a myth, although asthma attacks can be more easily induced by breathing in frigid air. Therefore, asthmatics should wear a mask or scarf that warms up the air before it is inhaled and carry their inhaler if they use one.

Spending money on cold-weather exercise gear is a worthwhile investment, not only because it makes the activity more enjoyable but also because having all the proper equipment and knowledge builds your self-confidence and makes you more likely to switch to all-weather exercise.

Other Outdoor Actvities

There are plenty of outdoor sports such as baseball and golf that are essentially impossible to play in the snow, so consider replacing these activities with winter-specific ones such as skiing, snowboarding, skating, and snowshoeing. Also, if you like hiking in the summer, this doesn't mean you can't still do it in the winter with the proper preparation. For all outdoor activities it is important to keep safety in mind and make sure that if you fall and break something that help is available before you freeze.

Crazy Versus Tough

Exercise adherence is frequently an issue of perceived enjoyment, and riding and running outside is seen by most as more fun than being stuck inside. It's a known fact that those who enjoy exercise are more likely to stick with it and work harder.

There are those who will call you crazy when you put on runners or a bike helmet in minus thirty, but it's not that they're saner than you-you're tougher than them. Use Canada's harsh winters to test yourself, and you can push your mind and body to new limits and achieve things you didn't think possible. The feeling of accomplishment from a freezing cold run is greater than the feeling at the same distance in moderate temperatures or on a treadmill, and this feeling of mental toughness can spur you to new levels of physical fitness.

When it comes to cold, I don't have a "cut-off temperature" when I won't run. Instead, I see each miserably freezing cold day as another chance to test my limits. I'll be running and cycling outside this winter. Care to join me?

About the Author

James S. Fell, M.A., M.B.A., is the author of Body for Wife: The Family Guy's Guide to Getting in Shape. He gives free, politically incorrect fitness advice at www.bodyforwife.com.

"You Don't Belong Inside" was first published in the November/December 2009 Winter Running & Fitness Issue of IMPACT Magazine.

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