Tips for winter running!

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Contributed by Shawn Murphy

Here is a list of the top 10 "do"s and "don't"s if you plan to run outside this winter:

1. If the temperature is extremely low, the wind chill is extremely high, or it is snowing too hard, stay home! You will find that in any given winter in Ottawa, there are about 10 days when you just should not be out running.
2. When you run on snow or ice (i.e., from December to April), shorten your stride. This will help you to keep your balance when running on either surface.
3. Dress in layers. Wear synthetic fabrics that wick away moisture so that you do not get chilled.
4. Make sure your extremities are covered. It is a myth that most of your body heat escapes through your head, but you can freeze your ears easily if you are not wearing headgear. On the worst days, a balaclava comes in handy, too (especially for the occasional bank withdrawals). Of course, gloves are a must (unless you are Michael, that is!).
5. On the cold days, cover the exposed parts of your face with Vaseline or some other kind of heavy moisturizer (I use shea butter). Winter is a killer on the skin.
6. Run with a friend (or with OFR). Winter days are short. It is hard to stay motivated when you are running in the dark and in the cold, which is likely to be often if you are training for a spring marathon or some other spring race. If you have a friend along for the run, it will be easier. Misery loves company!
7. Make sure you wear reflective gear for nighttime running. Winter conditions make it tougher for cars to stop, and visibility can be poor at night, especially when it is snowing. You cannot be too careful!
8. Try switching your regular after-work runs to lunchtime runs, if you can. Running in winter during daylight hours can be as enjoyable as summer running.
9. Set aside your running shoes once in a while and replace them with skis or skates. The cross-training will do you good, and winter will not seem quite so long.
10. Most of all, have fun!