Every year we post some cold weather running pointers for outdoor enthusiasts to consider before venturing out into the deep freeze. This time we provide advice from a truly Canadian source. Chris Glowach, a member of the Manitoba Runners' Association, put the following list together to help get you through the upcoming cold months. It was intended for Winnipegers but definitely applies to us.

Winter Running Tips
– By Chris Glowach Manitoba Runners' Association

The following are some cold weather running tips. Most of the tips involve some good common sense in the severe conditions. Here are some cold weather tips:

1 - Adjust the intensity of your workout.
2 - Up to 50 per cent of body heat is lost through the head, so keep it covered.
3 - Warm up properly and start your runs at a comfortable pace and slowly build up the pace to a pace slower than your normal pace.
4 - Shorten your stride to improve your footing on icy roads. Insert screws in the soles of your shoes for greater traction.
5 - Carry a couple of coins so you can make a phone call or carry cab fare in your shoe.
6 - "Wind Chill" does not measure temperature. It measures the rate of cooling. On a day with high wind chill, prepare for the wind.
7 - Run into the wind for the first part of your run and with the wind on the return portion.
8 - When running by yourself run in a loop in case you need to cut the run short.
9 - On your first few runs on snow or ice, you might experience slight muscle soreness in the legs. That is because your supporting muscles are working harder to control your slipping.
10 - Cover all your exposed skin with clothing or petroleum jelly. If you or your running partner have exposed skin, be aware of each other to prevent frostbite.
11 - In the winter it's dark, so wear reflective gear and run facing the traffic in order to be more visible.
12 - Mittens are warmer than gloves.
13 - Drink water on any runs over 45 minutes.
14 - Use a lip protector (like Chapstick) on your lips, nose and ears.
15 - Gentlemen, protect your future generation - wear a wind brief. Ladies, wear a loose layer over your behind. Tight clothes do not insulate well.
16 - Our beauty tips for those dry hands: Petroleum jelly on the hands helps keep them warm and makes a great moisturizer.
17 - Do speed work indoors on dry surfaces.
18 - Be aware of hypothermia for both yourself and those running with you. Hypothermia is a drop in your core body temperature. Signs include: incoherent slurred speech, clumsy fingers and poor coordination. At the first sign, get to a warm dry place and seek medical attention. You are more likely to experience difficulty on a wet and windy day.
19 - Do not accelerate/decelerate quickly in the cold weather.
20 - Make sure any changes in direction are gradual to avoid slipping or pulling muscles that are not properly warmed up.
21 - Freezing your lungs is just not possible. The air is sufficiently warmed by the body prior to entering the lungs. If you find the cold air uncomfortable, wear a face mask; it will help warm the air.

Toronto's Newest and Unique Event

Sunday May 31, 2009

I don't usually advertise on behalf of an out of town run but I wanted to be sure the ladies out there were aware of this upcoming event - Just for the Ladies - Already the half is sold out but there are still openings in the 5k. Our own Rocks!! member, Laura Anderson, was able to get into the half marathon.

Be a part of one of Toronto’s newest and unique events – the inaugural Toronto Women’s Half Marathon and 5k on Sunday May 31, 2009.

Whether you are a competitive, recreational or newbie runner, this is the race for you!

Join over 1,000 women in a celebration of health, fitness and camaraderie in the Toronto Women's Half Marathon & 5k. Run by or linger at the 19k chocolate station. Grab a drink at the Firefighter's Water Station. Enjoy the post run party – great food, free massage and lots more.

We can help you reach your race goal and cross the finish line feeling strong and proud on May 31, 2009. We will provide online training schedules, our running coach will answer e-mail questions and we can suggest a running clinic that will get you trained and ready for race day.

Don’t miss out – Registration is capped at 1000 participants in the half marathon and 300 in the 5k.

Information Here

Why a Women's Race
Our mission is to create a women’s event that motivates and inspires women to get active, fit and involved. For some women participating in this race, the motivating factors are the opportunity to run in a supportive and friendly environment and to socialize with other women runners.

Competitive female runners tend to feel that they are the “chase” group. An all women’s race lets them experience the rush of being first across the finish line instead of being the first woman across the finish line.

Regardless of what motivates you to cross the finish line, it is the collective power of the group all supporting one another that will make this race so unique and memorable.

 

Rainbow ROUTES Association is launching a new Hiking Series starting Dec 6th on the Lookout Trail at Lake Laurentian Conservation Area.

Our hike leader Stan Koren is a certified hike leader with Hike Ontario. He will lead us on a 2 hour hike on various trails throughout the City of Greater Sudbury on the first Saturday of every month.

Attached is a flyer that we encourage you to share listing the first 3 hikes.

Please visit our website at www.rainbowroutes.com for more information.
Pre-registration is encouraged, especially if you'd like to borrow snowshoes.