on the ice
Running is a physical and
repetitive sport. Unfortunately like most sports there
is an inherent risk of injury, both traumatic and chronic
in nature. And running through the frigid and unpredictable
weather of Canadian winters certainly can increase your
risk of injury. But if you enjoy being the person laying
down the first footsteps in the freshly fallen snow here
are some tips to help keep you healthy this winter.
DRESS FOR IT
Dressing for a run can be
a bit of a challenge as the mercury drops. You want to
wear enough clothing to prevent frostbite but you don’t
want to be too warm that you begin to overheat. The best
option is to slightly under dress for the temperature
and to dress in layers that are bright and reflective.
This way you can peel off layers as you warm up while
remaining visible to drivers in the darkness of winter.
You may also want to consider a pair of waterproof, or
at least water resistant, shoes to help keep your feet
dry and help prevent frostnip toes.
Some runners wear the same
shoes year round, others opt for a trail running shoe
with a grippy sole during the winter to help increase
their traction on slippery surfaces. And still others
invest in a pair of traction devices, which attach to
your regular running shoes to help improve traction on
packed snow and ice through spikes and metal coils.
As the temperature drops
be sure to get your blood pumping, without breaking a
sweat, before you head out the door. Try running a few
flights of stairs, skipping or jumping jacks inside for
five minutes before heading out to help get your muscles
Winter is not the ideal time
to do too much hill training as the slush, snow and ice
can really make hills dangerous. Stick to flat, even terrain
during the winter months to help reduce the risk of a
fall or a rolled ankle.
Even though you may not feel thirsty in the cold you still
need to drink plenty of water. You need to replace the
fluids that you lose through sweat in order to keep your
body working optimally.
EVERY RUN ESSENTIALS
Don’t forget your cell
phone, a piece of ID or a bit of cash incase you need
a ride home. And if you suffer from asthma you definitely
want to remember to bring your puffer since the cold,
dry weather of winter can put you at a greater risk of
an asthma attack.