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      Hello Everyone,                                                                                                                                                                                                           January 1, 2019           

     In this Issue:


  1. Happy New Year with our Resolution Run
  2. When is the Cold too Cold?
  3. Upcoming Events January 13, Trek for Cancer Snowshoe Fun Run
  4. Running Room Run Club Update: 
  5. Track North News








Happy New Year from SudburyRocks!!

with our annual Running Room Resolution Run 5k


January 31, 2018 Resolution Run Start Line

Run Start

All Results




When is the Cold too Cold?
In extreme temperatures, it's best to exercise caution.

Amber Konikow: Morning run in northerontario. It is cold tonight and will be cold again tomorrow! Looking forward to running in Attawapiskat, Ontario.


BY ALIZA LAPIERRE for Runner's World

When I left the house, the temperature was -20 degrees F., so I layered up clothing, filled my flasks with hot water and made sure I had little to no skin exposed. I had eaten a little extra knowing that it takes calories to generate body heat and made a thermos with tea to consume immediately after my run. The previous weekend I had run 24 miles on the treadmill due to inclement weather, so I really felt the need to be outside running different surfaces and varied pitches. The question that keeps coming to mind, though, is “How cold is too cold?”

After doing some research there seems to be no definite answer on what temperature should deter you from running outside. What is clear is that there are three main factors that should be taken into consideration when determining what to wear and if running outside is a good idea: air temperature, wind speed and moisture. Taking into account these three factors, along with your prescribed workout, you can determine that best way to dress appropriately and decide if running outside is worthwhile.

But how does the cold affect your exercise? A study done by Myra Nimmo in the United Kingdom examined how the body adapts to exercising in the cold and found that your body burns more carbohydrates, less fat and has a higher oxygen consumption at any intensity. She also found that explosive power is limited by the temperature of the muscles and in general, athletes are vulnerable to performance deficits.

What kind of numbers are we talking? Studies report that at a temperature of 0 degrees Fahrenheit, there is an 8 to 9 percent decline in performance. Certainly something under 10 percent doesn’t sound drastic, but to put this into perspective, if at 50 degrees you are running an 8-minute mile, then at 0 degrees your pace would be 8:41. In other words, if you are running for distance, your times may be considerably slower, while your effort can be considerably higher.

Hydration is also affected. Cold temperatures increase our respiratory fluid loss, our sweat evaporates more quickly in cold air and our bodies’ thirst response is diminished. Even though we may not feel the need to drink during a chilly run, it is important even at those slower paces.

So is there a too cold? I think each individual needs to determine this for himself or herself based on experience, health, equipment and tolerance to the elements. My simple advice is if you have a tempo run or speed work on your schedule and it’s below zero, then you should complete the workout inside to air on the side of caution. On the other hand, if you are simply logging miles and don’t mind braving the elements then head outside.

In the cold, always layer up and keep skin covered in order to protect yourself from frostbite and if you are running on icy or slick conditions, put some sheet metal screws in your shoes or wear a pair of microspikes. Staying close to home doing smaller loops provides you with the option to swap out bottles if yours freeze and gives you a place to warm up quickly if needed. If you are running in the cold and something feels amiss, head inside and call it a day. Or finish your run on a treadmill. Stay safe, and I will keep dreaming of warmer temperatures and clear trails.




Upcoming Local Events


   January 13, 2019

Trek for Cancer Snowshoe Fun Run
Sunday, January 13 2019









Run Club Update




Store News


Good afternoon Sudbury Runner's and Walker's,

See you all at Run Club tonight 6pm


your Sudbury Staff


We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.







Track North News - by Dick Moss







Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <pedigest@cyberbeach.net>
Web: http://laurentianxctrack.com
Facebook: https://www.facebook.com/groups/laurentianxctrack/
Twitter: https://twitter.com/@luxctrack
Instagram: https://www.instagram.com/laurentianxctrack/








For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
vt perdue@cyberbeach.net

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