Don't let winter squelch your love of running. Let Truestar prepare you for the snow, ice and slush that’s right around the corner!

By Natasha Vani, MSc., ATCP and
Michael Carrera, MSc.

What to wear?
As simple as this may seem, many of us have no idea what to wear to ensure warmth and comfort while decreasing bulkiness and weight. When it comes to keeping the body’s core temperature at that perfect level, professionals have come up with the three-layer solution.

Layer 1 Closest to your skin: Whatever you do, do not wear cotton or any other type of material that absorbs and holds moisture close to your body. Rather, wear a lightweight, thin layer of clothing that fits snugly to your body and is made of polypropylene, wool or treated polyesters. The moisture needs to escape—if it doesn’t clothes become wet and uncomfortable.

Layer 2 The heat insulator: This layer should trap the warm air but still allow moisture to escape. You can try a light fleece with a zipper that allows you to release heat if you need to, or retain heat if you can’t warm up.

Layer 3 The outer layer: Usually in the form of a jacket, this layer should do two things: First, it should be breathable to allow moisture to escape, and secondly, it should be water resistant to protect you from the cold winds, rain and snow of the winter.

Don’t forget about the extremities!

Wear a hat: Almost 50% of your body’s heat is lost through your head.

Mittens not gloves: Your fingers will be warmer if they touch each other. Gore-tex® or nylon are good choices.

Wear reflective and visible colors: With the potential for snow, slush and gloomy weather, visibility is usually less during the winter. Wear light colors to help drivers see you.

Protect your lips: Use lip balm to keep your lips from chapping. You can even try lip balm or Vaseline on your ears, nose and cheeks.

Choose the right shoes: You might need shoes with a little more traction. Also look for water resistant soles. You may also need to consider that on cold days you might have to wear two pairs of socks (polypropylene and wool are best).

Contacts lenses? Not a good idea on very cold days as they may freeze to your eyeball.

Face masks: Face masks are only recommended on extremely cold days or for athletes with asthma or all of us with exercise-induced asthma. Masks help warm the air before it gets to your lungs decreasing the chance of bronchial irritation.

Before the run

Check weather conditions: The air temperature might not seem so bad, but don’t forget to include the wind. With wind, the apparent temperature (what it actually feels like), could easily be lowered by 10 to 30 degrees.

Warm up and stretch: You can do this inside before you leave for your run, but make sure you don’t have all your layers on just yet. Some good warm-ups everyone can do in their home are running stairs, jumping jacks, marching on the spot and running with high knees. Follow this with some pushups, sit-ups and stretching of the major muscles and you’re all set. Remember though, when you get outside you should still feel a little cold, if you are perspiring or already feel warm, you’re probably wearing too many layers.

Drink water: Hydration is just as important in the winter as it is in the summer. In the winter: You sweat and usually don’t realize it; you lose extra fluid through exhaled vapor; and hydration is key in regulating body heat.

During the run

Ice: Shortening your stride can improve stability and decrease the chance of slipping.

Wind: Run into the wind at first, so you have the wind behind you on the way back when you are tired. Ideally, try and find a route that avoids the wind altogether.

Sun: If possible, run during the warmest time of day and/or when the sun is shinning. It will be warmer, safer and more enjoyable. If you do need to run in the dark, run with a partner or at least tell someone the route you are taking. Carrying a phone is also a great idea.

Also remember it is much more difficult for drivers to see you in the dark and for you to see ice. Without the warmth of the sun injury due to cold is also more prevalent.

Run against traffic: Winter or summer, whenever you are running at night, always maintain sight of approaching cars.

Slow and steady: Don’t try to break any records. If severe fatigue sets in, your intensity will drop and so will your ability to produce heat, increasing the chance of cold injuries. Save speed workouts for non-icy surfaces: indoor tracks, the gym or well salted routes

After the run

Gimme shelter: Go inside immediately. Once stop running you begin losing heat, and your body is no longer producing it at the same rate. Shower immediately after your run, or at least change out of your wet clothes.

Re-hydrate: Though you may sweat less on a winter run, it is still important to drink plenty of water.

Stretch before your body cools down: Remember, after activity is the most effective time to increase flexibility. Don’t forget to stretch the groin and hip flexors; these are the muscles that are usually strained on icy surfaces.

Keep these tips in mind the next time you head out for a run and don’t let the cold winter days discourage your from doing what you love!

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