Hit The Ground Running

Some weird thing happened in Winnipeg this week…if you have been outside you might have noticed that temperatures started climbing UP to 0 degrees! For most, we thought this was quite wonderful and a nice break from the frigid wind chills we’ve already experienced in the past month. It looks like the end of this week gets even better, with temperatures in the single digits! Perfect!

The best thing to do in winter, especially if you live in Winnipeg, is to take full advantage of the nice days when they come around. Who knows, they might not be back until the snow is gone. If you’ve ever thought about starting a winter activity to stay active, what’s been holding you back? There’s no better time than the present to get your gear and get moving!

We spoke with our New Balance Calgary rep, Trevor, who is a running enthusiast and has big goals set for his running future. He gave us some advice on winter running and how to get started if you’re new to running!

Q: How do you keep yourself motivated to run every day?

A: Some days it’s really tough to get out there, especially when the snow is flying and the wind is blowing. For me, I switch it up a bit by subbing out some runs for cross training in the gym. Increasing my overall strength by utilizing the weights helps me to be a better runner for when the summer rolls around. This also helps me to stay injury free. When I run outside though, I constantly remind myself of my goals and I think about those that look up to me. That keeps me motivated more than anything else.

Q: What items of clothing and footwear do you wear when you go out running?

A: For the winter months, I layer up as much as possible. For my torso, that is usually a base layer with a t-shirt on top and a windblocker jacket to keep the warm in, and the cold out. When the temperature dips severely, I’ll add on another long sleeve shirt. From the waist down, I’m usually wearing knee high compression socks and windblocker tights/run pants.

 

 

Q: What type of surface do you run on?

A: I would define myself as a road runner. The road is a place where you can truly push the body to beyond its limitations and get a true gauge of where your fitness level is. In saying that, most of my training is done on the trails. Here in Calgary, we have the mountains about 30 minutes away, so the change of scenery is very rewarding. Running on the trails is also less strenuous on your body as it is a lower impact activity.

 

Q: For anyone interested in getting into running this winter, would you suggest they start outdoors or indoors?

A: For those that are beginning to run, it is up to their personal preference to be indoors or outdoors. There are studies that support both running outdoors and running on a treadmill, but when it comes down which is more beneficial, I would draw the line right in the centre. Look at it this way; when you’re running outside, you continually have a change of scenery that can relieve any stress built up throughout the day. When you run on the treadmill, you’re stationary which can be boring and demotivating.

Q: How cold does it have to be for you personally to stop running outdoors?

A: For me, it’s never too cold, but I’m the 1%. I believe that as long as you are prepared for the weather by layering up, you’ll be able to run no matter what the temperature is. Once the thermometer drops below -25, the cold impacts my breathing pattern and it’s more difficult to run for a long period of time. For the runners out there, if you think it is too cold to run outside, listen to your instincts and jump on the treadmill/stationary bike/elliptical. It’s better to be safe than sorry.

Q: What are some good tips for those just starting out in running around this time of year?

A: My best tip for those that are beginning to run is to listen to your body and to ease your way into the activity. If you go out there and increase your cardiovascular activity by (for example) 200% in a single week, you run the risk of injury. Start with a walk run (example: walk 3 minutes, run 2 minutes, repeat 5 times) to get your body accustom to the force, and then slowly increase your running duration by 10 percent, per week. If you start to flare up discomforting pains, listen to those as a warning sign that you are pushing your body too hard and it needs to rest.

Q: What are your top tips for someone who wants to run in the winter time?

1)      Layer up. Winter time is unpredictable and if you don’t keep your body warm, that could lead to some trouble. Just remember, during the winter months, it’s always better to be too warm than too cold. You can always pull off a layer while mid run.

2)      Wear technical apparel. Some people may not know the difference between a technical shirt and a cotton shirt except for the price tag, but wearing technical running gear is essential to keeping you warm and dry. A cotton shirt will absorb moisture and keep it stationary, resulting in you getting cold. A technical shirt will manage and wick moisture; regulating your body temperature better.

3)      Ensure you’re wearing the proper shoe. We’ve been told time and time again to wear the proper shoes, but when the ground is slick, this becomes even more important. Be sure to wear a shoe that will grip into the snow. This can either be a road shoe, as most road shoes with higher cushion levels have more outsole rubber, or you can try out a trail shoe which will give you optimal grip. You can also try out Yaktrax, which are like tire chains for your shoes.

4)      Embrace the cold. Yes, your motivation to get out and run in the freezing cold may be low, but the winter months are beautiful and it will give you a greater sense of accomplishment. Nothing says “I’m a true Canadian” like running outdoors during the winter months.

If you have trouble getting started, follow these tips! Grab a buddy, get some new workout clothes and start fresh! You can never have too many pairs of New Balance runners, as demonstrated by Trevor here.