This blog isn’t just about running, but I thought I’d start off with some tips on getting out (especially with Covid and the -20 degree + wind-chill weather we were having for awhile!). My body doesn’t feel quite human until I get out for some kind of walk, so I try to get out at least once, especially in the morning, to get the metabolism/energy going, get oxygen to the muscles and brain, to get some feel-good endorphins going and to keep my immune system up.
Plan for walk, dress for run
Try this mental technique: Tell yourself you will just walk around the neighbourhood for 10-20 minutes, but dress for a longer walk or run in case you suddenly feel like upping your pace or feeling the urge to break out your stride. I have even had days where I literally only plan for a walk around a few blocks, but end up doing a fast walk for 45 with 10-15 minutes of running. Running for me only comes after many days of fast walks and a gradual increase in intensity. I walk quickly to stay warm, and layers are key for staying warm or cool as needed. I also drink some hot liquids and circle the arms a bit before venturing out. Lately I’ve been wearing running shoes for a run on snow and staying off of icy paths. But be careful on this one! Running shoes and ice do not mix. A better bet is hiking boots with good traction or traction devices such as metal cleats. More on breaks and falls later. . .
Staying warm
Catherine Parr Trail always said February was the coldest month, and I think we’re about to be reminded of this first-hand. If it’s a really cold, early morning I’m more likely to dress in winter boots, fleece-lined tights under my snow pants or another layer, a small toque plus hood overtop, and wind-proof, fleece or wool mittens. I am still on a search for some good ones, so if anyone has suggestions please let me know! Hands, feet, ears and tips of the nose are areas at risk for frost bite. Having said this, as long as I’m dressed properly there is nothing like an invigorating winter walk/run in the snow.
Post-run
After your walk or run is a great time to hit the floor with stretches or a few floor exercises or yoga. I’ll do some downward dogs to stretch the calf muscles and I find I’m much more motivated and warmed up to do lunges or attempt a plank. If I’m feeling good I’ll often do 20-30 minutes of floor workouts after coming in. But a few minutes is often enough.
Whatever you do, the main thing is getting out. As a physiotherapist once said to me, our bodies are meant to move! Former Olympic triathlon champion Simon Whitfield used to say that regularity/frequency of exercise each day was key. As the saying goes, you’ll never change your life until you change something you do daily . . .