However, winter running does not have to be a miserable experience. If you dress properly and think positively, you can learn to love it. Getting out for a run in the winter, even when you want to stay in, will give you a huge sense of accomplishment and pride. It will force you to get outside your comfort zone and make you a stronger runner. 

Furthermore, it may be easier for you to handle other adversities in life. Let’s look at how you can thrive when running in the winter.

Proper layering

Without a doubt, you need to layer up to feel comfortable running in cold temperatures. However, it’s equally as important not to overdress or you may over-sweat under all those layers. If that happens, your sweat can freeze as you begin removing layers, causing extreme discomfort and heat loss.

• Wear a light, long-sleeve technical, moisture-wicking shirt as your base layer, which is closest to your skin. Avoid wearing cotton as your base layer because it retains moisture if you sweat, which can be pretty uncomfortable.
• Add a mid-layer, which goes on top of your base layer and plays a vital role in keeping you warm, which should be a comfortable fleece jacket.
• The top layer should be light, breathable, windproof and waterproof. Ideally, it has zippers that allow you to vent heat.
• Fleece-lined tights that don’t restrict movement are ideal for your winter run.
• Cover your head and ears so that you don’t lose heat. Wear a moisture-wicking headband if it’s not too cold or a running toque in harsher temperatures. You may also need to wear a breathable, moisture-wicking neck buff.
• Consider investing in high-quality running gloves to help prevent frostbite on the fingers.
• Wear moisture-wicking merino wool socks to keep your feet from getting cold and wet.

Safety considerations

Don’t blend in. When running outside, it’s important to make sure motorists can see you, particularly during these dark, winter months. Bright, reflective clothing, as well as lights will make you stand out and fluorescent yellow or bright red are excellent colours for your top layer.

Go slow. You may need to run slower to avoid slipping on ice. If it’s very icy and you have to do speedwork, it is best to do that indoors on the treadmill while doing your easy runs outside.

Be vigilant and always assume drivers can’t see you. If it’s slippery, a motorist may not be able to stop quickly enough to avoid you.

In order to run on slippery, icy or snowy surfaces, you’ll need some traction aids for your shoes to help prevent falls. Traction aids are spikes that attach to your shoes, and can be purchased at many running stores.

Dealing with Rain

If you live in a more temperate climate, such as the West Coast, winter rain may be more of an issue, creating a different set of challenges. When running in the rain, avoid wearing cotton to prevent chafing. You’ll also want to get some waterproof running shoes and a baseball cap to keep the rain out of your eyes. Your outermost layer should be a light, breathable, water-resistant shell. Avoid wearing a heavy rain jacket because it may cause you to overheat.

Additional running tips

Warming up is important for injury prevention. During your warm-up, start slow and perform some ankle rotations, leg swings, as well as arm, head and trunk rotations.

The way you run in the winter is a little bit different. Your pace may need to be slower to avoid slipping. After your run change into dry, warm clothing as soon as possible. 

Winter runner Simon Ong of Calgary says he enjoys doing his long, slow runs outside in the winter because time goes faster than on a treadmill. However, he does his speed-work inside in the winter to avoid icy surfaces.

With a few changes to your running routine and your wardrobe, you don’t have to avoid running during the long Canadian winter. Instead, embrace it and enjoy the benefits of running year-round, not to mention bragging rights.

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Cal Zaryski, owner of CriticalSpeed.com, in Calgary, AB, has been coaching endurance athletes of all ages and abilities for 35 years and is clear on his strategy for reducing injury. “Hire an experienced professional coach who is highly educated in biomechanics, stress load management and scheduling at the very least,” he says.

Scott Simpson, from Saanich Physiotherapy in Victoria, B.C., also agrees that runners should work with an experienced coach or mentor as they can monitor and structure the workload. “One of the key elements, particularly when training for longer events, is load management so that you build your volume up gradually,” he says. 

Zaryski also recommends adding cross-training. “Instead of accumulating mileage or duration running, figure out what percentage of your weekly training time needs to be scheduled for enhancing recovery rather than loading more stress.”

Some examples of cross-training options include cycling, swimming, elliptical and even anti-gravity treadmill running. Zaryski is also a big advocate of deep-water running, which is something that most runners rarely do. 

Julian Cooper, a registered physiotherapist in Vancouver, B.C., says that runners must recover well and address problem areas proactively.  “The importance of recovery cannot be understated for both training adaptation—i.e., getting fitter and faster—and injury prevention purposes.”

Recovery includes adequate sleep, stress reduction/management, proper nutrition, training program adjustments, cross-training, as well as easy running. Recovering well involves the ability to “listen to your body” and knowing when to stop. Therefore, persistent aches, soreness, and niggles are often warning signs of injuries. 

In addition, Cooper states that: “You must switch up the pace because if you are running at the same pace for all your runs you will be stressing your joints, muscles, and tendons in the same repetitive manner, increasing your risk of being sidelined with injury.”

Furthermore, he recommends including hills, speed intervals and even track sessions in your training program to increase your fitness and vary the repetitive stress of running. 

“Running more frequently, as opposed to longer, can effectively stimulate musculoskeletal adaptations while mitigating the ‘boom and bust’ cycle. Being consistent with your running will allow your body to adapt to the impact stress of running and can protect you against future injury,” Cooper adds.

Dr. Trent Stellingwerff from the Canadian Sport Institute Pacific in Victoria, B.C. is a leading sport scientist and coach. He states that runners should be aware of the signs and symptoms of Relative Energy Deficiency in Sport (RED-S). “Runners with RED-S have been shown to be 4.5 times more likely to have a stress fracture.” RED-S occurs when calorie intake is insufficient to meet the calories expended through exercise, which can lead to poor bone health and a nutritional imbalance, hence the risk of stress fractures. 

Monitoring volume increase is also crucial. Stellingwerff states that runners must not only slowly increase volume at less than 10 – 15 per cent per week, but also not increase fast running speeds too soon and not constantly run on harder surfaces. 

Simpson concurs with mixing up running surfaces, emphasizing that running on soft terrain should be done when possible. But he adds: “There are no quick fixes or quick results when it comes to training for long distance events.”

As we can see, a sound training plan must have the right balance between volume and intensity as well as cross-training. Working with the right coach will help ensure that you can maintain the right balance between your hard and easy days. You must also recognize the signs and symptoms of overtraining and injuries before it’s too late. 

You may also like: The High-Impact Injury

Read This Story in Our 2023 Running Issue
Featuring Rory Linkletter, Canadian long-distance runner. Add to your bucket list with the top Destination Marathons Around the World. Train for 10 km right up to a marathon – plus a 70.3 program. Increase your strength and work your core with Canada’s Top Fitness Trainers. Enjoy plant-based, post-run breakfasts and so much more.

1. Choose appropriate gear

Wearing a hat with a brim and a waterproof jacket for your top layer will definitely make your rainy run much more comfortable. This will ensure that your face and your upper body stay dry. Depending on the temperature, you should also wear moisture-wicking shorts or leggings. Avoid wearing cotton on any parts of your body because it tends to absorb moisture rather than wicking it. Your shoes should have solid traction so that you don’t slip.

2. Adjust your training schedule to fit the weather

If you planned to do a hard interval workout, but the sky decided to open up, then it is best to reschedule that session for another day and opt for an easy run instead. Doing an easy run on a rainy day will help you keep the pressure off yourself and it will help prevent you from slipping on a wet surface. If you take it easy during a rainy day, you will get more out of your interval workout on a nicer day.

3. Wear bright, reflective clothing and be vigilant

Rain often makes it difficult for drivers, and even cyclists, to see runners. Therefore, it’s important to be seen from a distance. Additionally, you must also pay much more attention to what is going on around you and always assume that others do not see you. You may also want to wear a headlamp to further increase your visibility.

4. Builds Character

Although you may not be able to go as fast and running in the rain may not always be fun, you must understand that the challenging conditions will make you stronger. Being able to embrace running in the rain will ultimately give you the mental strength to do well in other areas of your life and in other challenging situations. Furthermore, it will prepare you for the bad weather you may encounter on race day.

5. Prevent Chafing

If you’re wet from the rain, you are more likely to chafe. Therefore, use Vaseline or Body Glide where you normally chafe, particularly if you are doing a longer run.

6. Bring extra socks if you’re doing a longer run

Put a dry pair of socks in a plastic bag and put them in your running belt. That way, you can change them if it stops raining.

7. Dry your shoes after a wet run

For your shoes to maintain their shape, you should stuff them with crumpled pieces of newspapers as opposed to putting them in the dryer or near a heater.

With a little bit of planning and some adjustments to your training schedule, rain shouldn’t derail your running. It is a matter of having the right gear and the mindset to get out and do it. After a while you may even get to like it!

Read this story in the digital edition of IMPACT Magazine.

IMPACT Magazine’s 2021 Running Issue

Looking for running inspiration? Training for a race? We have first-rate training programs designed by some of the best running coaches for your next 10K, Half-Marathon, Marathon and 70.3 distances, plus an epic Road Running Shoe Review to help you get started on the right foot. Plus – our annual RACE SOURCE GUIDE features hundreds of races that you can participate in from virtual to in-person.

Winter running does not have to be a miserable experience. And if you dress properly and think positively, you can learn to love it. Getting out for a run in the winter, even when you want to stay in, will give you a huge sense of accomplishment and pride. It will force you to get outside your comfort zone and make you a stronger runner. Furthermore, it will be easier for you to handle other adversities in life. Let’s look at how you can thrive when running in the winter.

Proper layering

Without a doubt, you need to layer up to feel comfortable running in cold temperatures. However, it’s equally as important not to overdress or you could get sweaty underneath all your clothing. If that happens, your sweat can freeze as you begin removing layers, causing extreme discomfort and heat loss.

• Wear a light, long-sleeve technical, moisture-wicking shirt as your base layer, which is closest to your skin. Avoid wearing cotton as your base layer because it retains moisture if you sweat, which can be pretty uncomfortable.
• Your mid-layer, which goes on top of your base layer and plays a vital role in keeping you warm, should be a comfortable fleece jacket.
• The top layer should be light, breathable, windproof and waterproof. Ideally, it has zippers that allow you to vent heat.
• Fleece-lined tights that don’t restrict movement are ideal for your winter run.
• Cover your head and ears because you can lose a lot of heat if you don’t. Wear a moisture-wicking headband if it’s not too cold or a running toque in harsher temperatures. You may also need to wear a breathable, moisture-wicking neck buff.
• Consider investing in high-quality running gloves to help prevent frostbite on the fingers.
• Wear moisture-wicking merino wool socks to keep your feet from getting cold and wet.
• If it’s icy, consider traction aids – spikes that attach to your shoes and help prevent falls during icy conditions.

Safety considerations

Don’t blend in. When running outside, it’s important to make sure motorists can see you, particularly during the dark, winter months. Bright, reflective clothing, as well as lights will make you stand out and fluorescent yellow or bright red are great colours for your top layer.

Go slow. You may need to run slower to avoid slipping on ice. If it’s very icy and you have to do speedwork, it is best to do that indoors on the treadmill and do your easy runs outside.

Be vigilant and always assume drivers can’t see you. If it’s slippery, a motorist may not be able to stop quickly enough to avoid you.

Additional running tips

Warming up is important for injury prevention. During your warm-up, start slow and perform some ankle rotations, leg swings, as well as arm, head and trunk rotations.

When you finish your run, change into warm, dry clothing as soon as possible.

The coronavirus pandemic has created other unique challenges for runners. Therefore, it is important to maintain at least a six-foot distance from other runners and wear a moisture-wicking face covering if you are in crowded areas. Keep your running group small.

With a few small changes to your wardrobe and routine, you will learn to embrace winter running and emerge as a much stronger runner when racing returns.

IMPACT Magazine’s November Edition

RBC Olympic hopefuls Hayley Daniels, Sam Effah and Kate Wright as our inspiring cover athlete stories!⁠ Get prepared for winter running, making movement part of your workday, and exploring great hikes near Calgary and Vancouver.

Read this story in our November 2020 Digital Edition.

It’s not hard learning to survive, and even thrive, when running in the winter and here are a few suggestions to make it enjoyable. 

Layer Up for Cold Temperatures

First, appropriate clothing is required and you’ll need to wear multiple layers. It’s important not to overdress or you may get too sweaty. If this happens and you start taking off layers, your sweat can freeze, causing you to lose a lot of heat very quickly. 

A good layering system would include a long-sleeve technical, moisture-wicking shirt covered with a fleece jacket and a light windbreaker, preferably one with zippers that can be used to vent heat. Avoid wearing cotton as your base layer – it will get sweaty and stay wet and cold. Cover your ears with either a moisture-wicking headband or toque and wear gloves to help prevent frostbite on the fingers. You should also wear
moisture-wicking socks.

Dealing with Rain

If you live in a more temperate climate, winter rain may be more of an issue, creating a different set of challenges. When running in the rain, avoid wearing cotton to prevent chafing. You’ll also want to get some waterproof running shoes and a baseball cap to keep the rain out of your eyes. Your outermost layer should be a light, breathable, water-resistant shell. Avoid wearing a heavy rain jacket because it may cause you to overheat.

Safety First

Snow and ice, as well as limited daylight, are potential safety concerns. When running outside, it’s important to be seen. Wearing bright, reflective clothing, as well as lights, can help motorists see you. It’s important for your clothing not to blend in with your surroundings. For example, fluorescent yellow is a great colour to wear. Also, if the temperature is at or below 0° C and it’s raining, watch out for possible black ice.

In order to run on slippery, icy or snowy surfaces, you’ll need some traction aids for your shoes. Traction aids are spikes that attach to your shoes, and can be purchased at many running stores.

Running Advice

Lastly, the way you run in the winter is a little bit different. Your pace may need to be slower to avoid slipping. After your run, you must change into dry, warm clothing as soon as possible. 

Winter runner Simon Ong of Calgary says he enjoys doing his long, slow runs outside in the winter because time goes faster than on a treadmill. However, he does his speed-work inside in the winter to avoid icy surfaces.

With a few changes to your running routine, you don’t have to avoid the long Canadian winter. Instead, embrace it and enjoy the benefits of running year-round, not to mention bragging rights…