| 1.
Be the weatherman
Track the weather like it’s your job. Greenwood
recommends becoming obsessed with the weather report.
“Running in -20 C when it’s blowing a gale
and pounding snow can be miserable at best, and downright
dangerous at worst.” As a weatherman, you’ll
know the optimal weather windows to get outside.
2. Trails are everywhere
It’s the magical time of year when the pavement
morphs into either a marshmallow-like surface or a technical
hazard. Snow, ice, and slush on the roads can often resemble
technical trails. In other words, your road running route
just became your new favourite trail. When it snows, Greenwood
likes running on the road and taking full advantage of
all the new ‘trails.’
3. Trail shoes are the new road
shoes
When sidewalks and roads have yet to be ploughed, throw
on your trail shoes. Greenwood wears trail shoes on the
road in the snow. “The bigger lugs and tackier rubber
soles have better traction than most road shoes. Trail
shoes can keep you upright when the tarmac is rapidly
disappearing under snow and ice.”
4. Micro spikes are your friend
Micro spikes can be worn on top of your road or trail
shoes for when conditions are icy or hazardous. Ellie
Greenwood prefers YakTrax on the roads and Kahtoolas on
the trails. “Screws can also work well but are a
more permanent solution compare to micro spikes, which
take seconds to slip on or off.”
5. Carry layers
Frequent changes in weather can mean frequent changes
in body temperature. Carrying a small pack for dry layers
is ideal. Greenwood recommends starting your run feeling
a bit cold. “If you can stand outside for five minutes
and don’t get cold, then you’re overdressed.”
In extreme cold, Greenwood
covers all skin “to avoid frostbite and windburn.
Long sleeves should be pulled right down to overlap with
your wool mittens (much warmer than synthetic gloves).
Long tights should be tucked into thick winter socks,
and a buff is ideal for over the mouth and nose.”
Plus, there’s no such thing as bad weather, just
bad clothing.
6. CR stands for
Cold Run
Forget Strava segments in winter running. Rather than
chasing course records, boast to your friends about how
cold it was on your run commute home. While living in
Banff, Greenwood ran in -38 C. “-38 is about the
same whether in Celsius or Fahrenheit. It’s a little
brisk.”
7. Short steps
Cadence matters in running. For winter trail running,
it matters even more. In order to stay safe on the roads
and the trails in the winter, Greenwood keeps her steps
small and light. She recommends “high cadence, short
steps, and looking for any rocks on trails or bare patches
on road to use as ‘islands’ of good grip and
safety.”
8. Lean into it
Greenwood also reminds runners to stay balanced and secure
when running trails in cold conditions. “Keep your
centre of mass over your feet [and] avoid leaning backwards
when going downhill.”
9. Slush
Slushy conditions require warm socks for wet feet. “I
wear warm socks in winter and ones that will help limit
blistering when my feet get very wet in a long run in
slushy snow” says Greenwood.
10. Stay flexible
Don’t just stretch after your run. Allow your schedule
to remain flexible as temperatures drop. Greenwood reminds
us to not only prepare for the weather, but “be
prepared to adjust your schedule.”
Enjoy the opportunity to
run in the great outdoors...any time...any season
Winter running can sometimes
be hard. On the bright side... "Summer bodies are
earned in the winter" keep up the training! |
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