Get off the couch and embrace winter running!

By Sue Underhill

Why would anyone want to run outside during a Collingwood winter?  Inclement weather and holidays can really take their toll on your running regimen, but winter is one of the best seasons to be a runner. Don’t give in to “it’s too dark, too slippery, too windy, too cold” because it's easier than you think. All you need are a few strategies to get you running in any kind of weather.   

It takes your body longer to warm up in cold weather, especially if you run in the morning.  Warming up and stretching inside may be a better choice since you’re more likely to stretch thoroughly in a warm, comfortable environment than out in the cold. Be sure to include ankle rolls in your warm up to prepare for uneven surfaces.

Take at least five minutes to walk briskly before you start to run. It may take 10 to 15 minutes of running before you feel completely warmed up and can run at your regular tempo.

Shorten your running stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling or straining muscles. Choose to run on fresh snow rather than ice or packed snow since the traction is better.

On your first few runs on snow or ice, you might experience slight soreness in certain muscles - the ones that work harder to control your slipping.

Take advantage of good weather. If you feel good on a sunny winter day when the sidewalks are clear, then allow yourself to train harder than planned. If the weather is going to affect your footing and therefore your safety, then be flexible and scale down the intensity.

Continuous hard running throughout the full year is a sure path to becoming bored. Every runner needs a break in discipline and the holiday season provides the perfect opportunity for mental and physical recovery. This break allows you to indulge in holiday festivities without feeling like you have to go do a set of hill repeats!

For most runners, a break in the winter, like cutting back your mileage,  limiting high intensity sessions or adding some cross training, such as snowshoeing or cross country skiing, is enough to fully recharge the batteries.

So don’t hibernate this winter. Get out and run!

Sue Underhill is an avid runner, a physiotherapist  and owner of Maximum Physiotherapy in Collingwood. She offers running clinics throughout the year as well as running assessments and running packages. For more information visit: www.maximumphysiotherapy.com