Run the winter, don't let it run you!

Being new to running, you may be wondering what it's like running through the winter months. There are people who run from spring to fall and then go into hibernation for the six month Canadian winter. I know this because I used to be one of them. In March I would lace up my running shoes for the first time and head out and be in horror to find out I could not run more than a few minutes straight. By the time September came around I would be able to run 5K 6 minutes faster and actually enjoy my runs but as soon as the first hint of chill was felt, I would retreat into my house and complain about the winter weather.

I hated winter then and although it's still not my favourite season, I've actually found a way to make it seem so much shorter. I signed up for a clinic and committed to run all the way through the darkest months. To my surprise, it wasn't as bad as I had imagined. With just a few thin layers of clothing, I was able to get outside, get some much needed exercise as well as sunlight. I would often be surprised by how much nicer the weather was outside than I thought it was before I headed out. I was also surprised to find that everyone else thought I was mad and tended not to bother me as often, especially on the really cold days.

Before I knew it the weather was starting to warm up and there was light at the end of the tunnel and by the time March came around I was running comfortably and 7 minutes faster than the year before.

Be consistent, commit to a goal race and enjoy your winter.

About The Author

Tony Denford is a certified personal trainer and owner or Hit the Road. He has been training primarily runners since 2002 and has worked with beginners all the way to Boston Qualifier Marathon runners.

Tony emphasizes balance and variety in his training methods and always tries to make sure his client’s fitness routines are fun as well as beneficial.

Visit www.hittheroadrunning.com for more details on Hit The Road’s programs and services.

Winter Running

As the weather gets cooler, I tend to get a lot of questions about what to wear when running outside. Here's a few tips about what to wear as the weather cools.

The first thing I would invest in is a good light weight jacket. Look for ones made of moisture wicking material that will get your sweat out but also keep the weather out. One layer is usually fine and if it has a lining it may be too hot when it's just a little chilly outside.

Get a good pair of wind pants too. I find if I can keep the wind out, I'm much happier during my runs.

Apart from these two items just layer. You can wear two t-shirts under your jacket and you have the option to take one off if you're too warm. Again, look for wicking materials.

Once it starts to get colder you can get a hat and some gloves from the dollar store to keep your ears and fingers warm as these tend to be the places that feel the cold first. If the temperature dips below zero you should start to cover up exposed skin to keep it from freezing.

Always dress like it's 10 degrees warmer than it is. You'll only feel cold for the first 3-5 minutes and then you'll start to heat up. Also if it's windy, plan to run into the wind for the first half of your run. This way you'll be warm with the wind at your back on the way home and you won't go out too far not realizing just how cold it is outside.

Running through the winter is the best way to keep your fitness up and to help combat that depressed feeling most people get through the winter. It's nowhere near as bad as you imagine it to be.

About The Author

Tony Denford is a certified personal trainer and owner or Hit the Road. He has been training primarily runners since 2002 and has worked with beginners all the way to Boston Qualifier Marathon runners.

Tony emphasizes balance and variety in his training methods and always tries to make sure his client’s fitness routines are fun as well as beneficial.

Visit www.hittheroadrunning.com for more details on Hit The Road’s programs and services.

Shin Splints

Shin Splints are the pain new runners often feel down the front of their shins.

Firstly, they usually come on whenever you suddenly increase your workouts either in distance or speed. They are very typical with brand new runners but they can come at any time.

The first thing you should do is slow down or reduce your mileage. Typically once you're warmed up they tend not to hurt too much until after you've stopped again. Secondly you really need to ice your shins. Get some ice cubes in a Ziploc bag and hold it directly on the skin for 5 minutes and then remove for 5 minutes, repeat this as many times as you can.

The next step would be to make sure your running shoes have plenty of cushioning. If they are old or have a lot of miles on them think about getting a new pair and mention your shin splint problem to the sales person.

Outside of these 'quick fixes' the best thing to do is prevent them in the first place. Make sure you have an effective stretching routine for your Tibialis Anterior Muscle. Also you should work on strengthening the muscle through toe raise exercises.

Follow all these steps and the problem should be short lived.