Winter running…
Make the most of every workout!
BY PHIL MARSH
“Make sure to carry water and some kind of nutritional
product, the same as you would for your run”
THe FIrST PreDICTIon of snow and a sure that you have a jacket that provides body heat can escape through your head and
sudden drop in temperatures provides a both reflective visibility and has zippered a technical running hat will let you retain the
clear reminder that winter is just around vents under the arms so that you can heat while allowing moisture to escape.
the corner. The winter of 2008 brought us regulate your body temperature by opening runners know that there is nothing like
near record snow accumulation and while or closing these vents. make sure to carry heading out for a Sunday morning run after
it is unlikely that we will see another 400 water and some kind of nutritional product, a heavy snow. The crisp air wakes you up
plus centimetres this winter, the lessons the same as you would for your run, and quickly as you make the first footprints on
learned last year can ensure this winter wear a hat and mitts. Forty per cent of your the pathway.
will be your most productive and enjoyable
winter to date! By building in cross training
Running tips
alternatives to your winter running
schedule, you will find that your runs are
These tips will help you get the most out of your winter running and will ensure you stay fit!
better, your recovery faster and your fitness
will be more superior then ever.
» Warm up slowly to let your body adjust to the footing and temperature.
The best lesson is to be ready to » Keep your head up; by looking down at your feet you inhibit your ability to take in oxygen
improvise. The latest running-specific and you also affect your biomechanics. Look five to six steps ahead and shorten your stride
snowshoes are lightweight and have a
a little to make sure that your footing is secure.
smaller footprint allowing you to run very
» Stretch after your runs … because of the instability of the snow and ice, you will be activating
efficiently and still get a terrific workout no
more stabilizing muscles and may have some stiffness after your runs.
matter what the terrain. adding poles to
this workout not only adds about 40 per
» Do speed work indoors if possible. Ottawa has the only 400-metre indoor track in Canada at
Louis Riel Secondary School. It has public times available through the day. If you have to get
cent more cardio effort, but also will help
in a speed session, use the track, or find a clear and safe road or pathway.
strengthen the muscles in the shoulders
and arms. By taking these snowshoes to
» Head out for your runs against the wind.
gatineau Park, you will be able to
» Run with a group, it will motivate you on stormy days and also give you a safe and social
run on pristine snow-covered trails while
atmosphere.
taking most of the impact away from
your workout.
» You cannot freeze your lungs, but you can freeze exposed skin so make sure that you head
to a Running Room shop to have the running experts take you through what you will need to
Dress like you would for running, with
run safely in winter.
technical clothing in light layers and make
8 OTTAWA >> WINTER 2008/2009 www.OttawaOutdoors.ca
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