Five Training Tips for Better Winter Running

December 2, 2019

Winter is really kicking it to Canadians this year, but that doesn’t have to slow down your training. Here are five ways you can out run winter without winter running you!

By: Mark Sullivan

GET OUT AND STAY OUT!

Cold temperatures and shorter days should be no excuse for discontinuing your outdoor running or walking program. The onset of winter weather doesn’t necessarily mean your only option is to spend hours in a musty basement on a treadmill staring at a wall.

You can (and should) maintain an outdoor running or walking program year round. Running or walking through the winter will keep you fit and help you avoid post-holiday and early new year weight gain. (Very few people will keep a New Year’s resolution when starting a program in the dead of winter. It’s much easier to maintain rather than to start from scratch.)

Winter running will not only give you big head start when springs comes and you’re preparing for that target race, you’ll also be fit and ready to race an event during January, February, or March. And it’s good to know that most runners and walkers who continue their outdoor workouts through the winter months experience less seasonal depression as well as suffer fewer early season injuries than their sedentary counterparts.

SEE AND BE SEEN

Try to take advantage of daylight hours for both light and warmth. Plan ahead for your run or walk by laying out your clothing ahead of time so it’s ready for you as soon as you get home. Or pack it along with you for a lunch break or mid-day workout.

If you must walk or run in the dark, your goal is to see and be seen. To help you see those potentially slippery spots, carry a small flashlight with a wrist strap or wear a small headlamp which will allow you to keep your hands free.

Wear clothing with plenty of reflectivity – not just light colors, but also reflective material like that made by 3M® or Illuminite®. Add a hi-visibility vest with reflective strips and consider small clip-on battery-powered blinking lights which are almost weightless but can be seen from hundreds of meters away.

DRESS FOR SUCCESS

The biggest complaint most people have with running or walking outdoors in the winter is the cold. But, you don’t have to be intimidated by low temperatures if you follow a few simple rules.

You need to dress correctly…and that means no cotton – anywhere – including your socks. You should also avoid sweatshirts and sweatpants because they get wet and stay wet. Wear a base layer made from synthetic fabric. Tightly woven synthetics are lightweight, they wick moisture, retain warmth when wet, dry quickly – and look great. Include an insulative layer if it’s really cold.

If your feet get cold, wear a pair of thin sock liners under your regular running socks. Buying a pair of running shoes for winter a half size larger will allow for an additional layer. Several manufactures are now offering completely waterproof Gore-Tex® lined running shoes.

Remember, mittens are warmer than gloves. For extreme cold, wear nylon mitten shells with synthetic glove liners. Include a cap or headband to retain heat and prevent heat loss from the head.

Dress for approximately 5-6 degrees warmer than the actual temperature. If you’re warm and toasty when you first step out, you’re overdressed. You’ll probably get too warm, and be damp and cold by the time you get back.

AGAINST THE WIND

One of the simplest things you can do to feel more comfortable during your winter run or walk is to face the wind when you first head out – when you’re warm and dry. That way, the wind will be at your back for the return trip – when you’re tired and possibly getting cold or even wet. Generally, prevailing winds come from the west. So for most winter runs or walks you should start out heading west and return facing the east.

If the wind causes your eyes to water excessively, wear wrap-around style sunglasses which will reduce airflow to your eyes. Some sunglasses (like those for motorcyclists) come with a soft gasket that blocks the wind. In more extreme conditions – like blowing snow, try wearing a pair of ski googles.

The tip of your nose, your lips, and the tender skin around the eyes are especially vulnerable to frostbite. So protect exposed skin from frostbite and windburn with a thin layer of petroleum jelly or a specialized frost-proof cream.

CAUTION: ICE!

A major hazard for runners and walkers during the winter is ice. If ice is a concern and causes you to avoid running or walking outdoors, consider purchasing lightweight slip-on tread straps for better traction.

Or try this trick…purchase tiny hex screws – like those found on the back of appliances – from a hardware store and screw them in along the perimeter on soles of your running or walking shoes. Be sure the screw portion is no longer than 3/8″. And never insert a screw directly under the foot. The screws must only be on the outer edge of the sole (where the bottoms of your feet don’t make contact with the edges of the shoes). Insert 10 – 14 screws total for each shoe. (They can be easily removed when the ice is gone.)

These hex screws will act as tiny cleats and will provide excellent traction on ice and hard-packed snow. You’ll be able to run or walk normally with complete confidence and continue training regardless of the weather. Just be sure to take off your shoes before walking on your new carpeting or hardwood floors!

With the right gear and a little preparation, you will be able maintain your outdoor training all winter long and be ready to toe the line for late winter events the Chilly Half Marathon or Frosty 5K.

Mark Sullivan is a coach who has written numerous articles on the sport of running and has been featured in various media outlets. Sullivan has completed over 175 marathons with an average time under 3 hours, and 31 consecutive Boston Marathons.

iRun Radio

Why I Run

December 1, 2019

On this edition of iRun Radio: We’ll talk to Ottawa marathoner and triathlete Dave McClintock, who recovered from a heart ailment to run his 50th marathon a few weeks ago. We’ve been asking runners about their favourite events, and we have a couple of stories to share about that. And we’ll talk about how running brings people together.

From the Falklands to China: Retired Solider and Officer Chases Thrills Across the Globe

Ravi Singh

November 27, 2019

69269741_2615868788640241_7934823951895625728_n — Chris Herbert at the World Police & Fire Games in Los Angeles 2017.

The short time I got to run with Chris was a lesson in living boldly and leading through example.

Chris showed up to run club for the first time in January, having found his way to Toronto in order to get his son settled for school and as part of a general globe trotting phase he’d been in since retiring after 40 years in the military and prison service in the UK”–40 years working for the Queen” as Chris describes it. I learned this running alongside Chris that Saturday morning. One day, if I could keep my act together, I’d awe some young clown shocked to find himself going stride for stride with someone 30 years his senior and not finding it all that easy.

The comparison to a master like Ed Whitlock would be obvious, but not entirely accurate. While in Toronto, Chris could certainly be counted on to show up at any race and take the top spot for his age group, including 1st at the Sporting Life 10K, and to astound anyone with an incredible athleticism for any age. Ed, however, confessed that running was often a chore. Chris seemed to relish the camaraderie of a group run and couldn’t resist jumping into a new race or experience, whether it was living out of a van for a few days on a Ragnar Relay or running a 30K race on a whim.

Chris and his hardware from the 2019 World Police & Fire Games.

Maybe Chris is more of a bald-pated, bearded, English Joan-Benoit Samuelson, having more and more fun with running as the years go by and excited to share it with others.

The younger among us might have shown up hagridden in order to do penance for our sins, but Chris was always fresh and ready to lead the pack. There was no doubt, too, that Chris would have set the pace on a night out as well. “Once you start running, it’s adrenaline and I believe there is such a thing as a runner’s high. Once you make a habit of it, when you can’t run, it’s torture,” Chris explains. For Chris, running is privilege rather than punishment. “I see sport as a healthy addiction and I’m a very active person who can’t sit still very long.”

As he approached retirement, Chris’ sense of adventure manifested itself in traversing the Pacific Crest Trail running along along the American west coast from the Mexican to Canadian borders and his first 100K race. “Before that race, which was the Run for the Stones, the longest I had gone was a 40 miler,” Chris says. “I took a spill at Devil’s Dyke around 10 miles in after picking up someone who had already fallen and it almost took my teeth out.” Not wanting to be pulled from the race, Chris bolted from the medical tent to continue his race.

When it comes to his search for adventure, Chris figures, “It may have come from an experience I had as a kid in Canada. A group of six of us went to some cliffs and at the bottom we knew there was some soft sand so wondered if we could jump off. I just launched off the edge and ended up waist deep in sand.”

“I knew it was an adrenaline rush that I’ve sought ever since. I’ve read books where people have a similar experience and something gets in your head,” he adds.

At the age of 19, Chris moved back to the UK to join the Royal Air Force, which turned into two decades of constant change and adrenaline seeking. Chris confesses, “I started getting a bit of an adrenaline rush and just kept looking for that high whether it was from a run or a race or parachuting, which I did for a while. I’m always working for a buzz.”

Chris’ time inthe RAF, “…was my first time properly abroad and included two tours in Germany for three years at a time and then to Belize. I was also in the Falklands after the conflict, but no one told me that the winters there were so harsh with winds reaching 80 km/hr.”

There was some running in high school, but the RAF is where Chris first took it seriously. “In 1979, I was running with the Lincolnshire League for my very first cross-country race where I raced Steve Jones and Julian Goater,” Chris recalls. Goater represented England as part of the team that took home the gold at the 1979 World XC Championships in Limerick and Jones would of course subsequently hold the world marathon record.

When Chris transitioned into a career in the prison service, running became a matter of calm and clarity more than adrenaline and competition. In his role as an officer, Chris saw an opportunity to serve as an example and support for inmates.

Chris (first from the left) and Team GB at the 2019 World Police & Fire Games.

HMP Grendon, where Chris served as an officer, was classified as a therapeutic prison where doctors, officers, nurses, and counsellors worked directly with inmates through a variety of programs focused on rehabilitation and preventing re-offending.

“About 5 days a week we would run in small groups. I got a lot out of that and it felt worthwhile,” Chris says. “We would all sit down together and talk about every aspect of their lives including their crimes and victims. A lot had been abused in the past, which made it hard work at times.”

Chris relates one particularly harrowing incident where, “Not long after I went to Grendon, I was working on nights and one of the inmates was having an issue and we had to take him out to the hospital. He had cut his wrists and wrote ‘Welcome to Hell!’ in his own blood.”

Whether running in a group or by himself, for Chris, “I just needed to get out after something may have happened at work and I found that it would clear the mind. I just needed to do something and felt better after only a few miles and it allowed me to process things.”

From serving his country for 40 years, Chris represented this year at his second World Police & Fire Games. Held every two years, the event invites active and retired members of police and armed forces as well as firefighters and the prison services to compete in “just about every event that you’d see at the Olympics as well as a crossfit competition.” Other events include dodgeball, a stair race, and arm wrestling.

Chris on the podium at the 2019 World Police & Fire Games.

At this year’s games in Chengdu, China, Chris competed in cross-country, the 5,000 and 10,000m on the track, and the half marathon. “For most of the events, the heat caused a huge struggle for the Westerners,” Chris recalls. “The day of the cross country races, the 5K race went first and by the end of it all the ambulances had been called into service so they delayed the start of the 10K race. I honestly just wanted to get it done safe.”

By the end of the games, Chris did end up on the podium after all, with a second place finish in his age group for the 5,000m on the track and a third place finish in the 10,000m. “I thought I would be lucky if I could still be running in my 60s,” Chris says, “but I’ve kept in touch with some people who competed in the running events in their late 70s, so I still have something to shoot for.”

Running is an interesting world to enter in early adulthood, the way I did. It’s a good way to meet the people you want to be when you grow up. I never got the impression that Chris was driven by restlessness or a desire to prove anything to anyone, just that he saw how lucky we are to explore the world and people around us through movement and a little bit of daring. It was something you could find anywhere, whether stationed on a continent you’ve never visited, on a temporary stay in a new city, or in the places we’ve been told are void of hope.

Who Runs the Santa 5K?

AttheRaces

November 26, 2019

I joke now that I’m an amputee that I run because I can. But really, I’ve run in the past. But after my illness in 2001, I was denied that for 17 years. I couldn’t even walk two blocks without crying in pain. Running gives me a sense of peace for some reason. I zone out when I’m running, and it’s personal for me. I challenge myself and I learn about myself each time. When I hit that wall by the 3K mark and start doubting everything, I have that 1K to get myself out of that funk. It’s that self reflection practice that has allowed me to get myself out of negative self talk in everything that comes my way in life. I remind myself “it’s just the 3rd K. There’s more to this, you can do it. And it will be worth it!”To be honest, I wasn’t expecting to be called or label myself a runner. My first race was something I wanted to do for me. No one knew I was going to run except my physiotherapist. We worked on doing it safely since I’ve only been an amputee for 5 months. We were not even really preparing for a run. Just being able to participate safely. But at the race, I picked up my feet and just challenged my legs to do what it knew. Like riding a bike, even though it’s been 15 years of not running and new biomechanics as an amputee, for some reason, I knew how to do it. Then comes the rush. As the finish line neared, I got even more excited. And when I crossed that finish line, I felt accomplished. There was a sense of “yes! I did it! I’m back, baby!” After that, it became easier to want to do it again. I wanted that adrenaline at the finish line. And I vowed to run at least one 5K race each month and have stuck with it.
I am also the founder of Amputee Coalition of Toronto, which is a peer support group for amputees here in Toronto (at first), but now across Ontario and parts of Canada that do not have peer services in place. I lead peer support meetups through activities or sports-themed events, potlucks or just meeting up over coffee. I also visit amputee patients in hospitals, rehabilitation centres, or Skype so that they can see that life continues after amputation; that they can go back to their life. My amputation gave me a new lease on life, and that’s an odd thing to say. But my amputation got me back into an active lifestyle. Believe it or not, I feel healthier now that I’ve become an amputee. I came to the Santa 5K in search of running what looks like a festive race. I learned about it last year when I saw a photo of hundreds of runners wearing a Santa outfit. I came to learn that it was the Santa 5K. So I said “next year, I’ll do that!”…and it’ll be my run for the month of December to close my running season.

Since becoming a double amputee earlier this year, my first race was the VR Pro Canada Day 5k Run, 6 months after becoming a double amputee. Then I had a bit of a setback physically. But I’ve done the VR Pro Buttertart Festival 5K, Super Hero 5K, the CIBC Run for the Cure in support of my mom and sister who are breast cancer survivors, the Terry Fox Run, and the Scotiabank Toronto Waterfront Marathon (but the 5K).
The iRun Santa 5k Burlington route is new to me so I am looking forward to that. But more than anything, I want to run in a Santa outfit!

Learn more about Aristotle’s running journey on Instagram – @amput_o or come and run with him at the iRun Santa Burlington in December – SIGN UP Now!

iRun Radio

Why I Run

November 25, 2019

We’ll talk to Robyn Decesare, a runner who completed her first marathon in 1990, and has kept going ever since. Earlier this month, she finished her 50th marathon! We’ll share a story from the New York City marathon where Nick Rupert of Toronto managed to turn in his fastest time ever. And the inspiring story of Peter Symons who took up running at the age of 63 and just completed his first marathon at age 70.

Three Reasons to Give Yourself a Stretch

Training

November 25, 2019

By: Pamela Mazzuca HBSc. Kin, Athletic Therapist

The repetitive nature of running can leave you tighter than a drum, making stretching an absolute necessity. But the information regarding when you should stretch can be quite contradictory, leaving most people uncertain as to what to do and when to do it. This is because there are different types of stretching; some are used as a way to help increase your active range of motion while others are intended to increase the length of your tissue.

Never Stretch a Cold Muscle

You should never stretch a cold muscle. Why? Your tissue is not pliable when it’s cold, which could result in strain or tear especially in the winter. Putting your muscles under too much tension with passive, static, proprioceptive neuromuscular facilitation (PNF), and ballistic stretching before they are warm will not help with your flexibility or your run performance. The caveat to stretching a cold muscle would be dynamic stretching. Dynamic stretching will help increase blood flow to the area, while gradually increasing your working range of motion – it helps get the kinks out and preps your body for your run.

Supports Recovery

Taking the time to passively stretch after your run will improve blood flow to the muscles, which will help prevent delayed onset of muscle soreness. A regular post run stretching routine will also help prevent muscle imbalances and improve posture, which could help you become a more efficient runner who is less prone to overuse injuries.

Improve Flexibility

Running exerts your muscles through a limited range of motion over and over again, encouraging a shortened range of motion, hence why stretching is so important for runners. And stretching warm and toasty muscles allows you the opportunity to improve your flexibility and release tension. This is because fascia slides better when it’s warm, improving the quality of your stretches. Be sure to stretch your hip flexors, chest, hamstrings, quadriceps, calves, and glutes.

Winter Warm Up

Before you head outside to brave the chilly temps be sure to do a 5-10 minute warm up indoors. Your warm up is meant to prepare you both physically and mentally for your run. It will increase your heart rate, increase blood flow to muscles, activate muscle firing patterns, increase your working range of motion, increase oxygen availability, increase lung capacity, release stored fat for energy, and increase core temperature. You should be warm but not sweating.

Before your next winter run try this warm up, do the routine twice if you need a longer warm up.

Jumping jacks – 30 seconds

Mountain climbers – 30 seconds

Leg swings – 30 seconds each leg

Lateral leg swings – 30 seconds each leg

Arm swings – 30 seconds

Knee hugs – 30 seconds each leg

Walking lunge and twist – 30 seconds

Penne Mini Meatball Bake

Nutrition

November 24, 2019

This casual take on lasagna is a hearty way to showcase mini ground turkey meatballs in a tomato sauce. Your kids will be begging for more!

INGREDIENTS

12 oz (375 g) ground Ontario turkey

3 tbsp (45 mL) freshly ground Parmesan cheese

1/4 tsp (1 mL) each salt and pepper

2 tsp (10 mL) canola oil

1 onion, chopped

4 cloves garlic, minced

1 red bell pepper, diced

1 small zucchini, diced

2 tsp (10 mL) Italian seasoning

1/2 tsp (2 mL) hot pepper flakes

1 jar (700 mL) tomato basil tomato or pasta sauce

3/4 cup (175 mL) water

1 pkg (454 g) penne pasta

Béchamel Sauce:

2 tbsp (25 mL) butter

3 tbsp (45 mL) all purpose flour

2 cups (500 mL) milk

1/4 tsp (1 mL) freshly grated nutmeg

1/4 tsp (1 mL) each salt and freshly ground

black pepperDIRECTIONS:
ONE: In a bowl, combine turkey, Parmesan, salt and pepper. Roll into mini meatballs; set aside. In a large shallow saucepan, heat oil over medium heat.

TWO: Cook onion, garlic, pepper, zucchini, Italian seasoning and hot pepper flakes for 8 minutes or until softened and starting to turn golden. Stir in pasta sauce and water; bring to a gently boil.

THREE: Stir in mini meatballs and simmer for about 8 minutes or until meatballs are no longer pink inside.

FOUR: Meanwhile, in a pot of boiling salted water, cook pasta for about 8 minutes or until tender but firm. Drain well and stir into meatball sauce to coat. Spoon into a 13 x 9 inch (3 L) casserole dish.

FIVE: In a saucepan, melt butter over medium heat and stir in flour. Cook, stirring for 2 minutes. Whisk in milk and cook, stirring for about 8 minutes or until starting to bubble and thicken. Stir in nutmeg, salt and pepper. Pour evenly over pasta and bake in 375 F (190 C) oven for about 20 minutes or until bubbly.

Recipe provided courtesy of Turkey Farmers of Ontario.

The View from the Back

AttheRaces

November 21, 2019

Read Cyndy McLean’s uplifting perspective on her experience at Guelph-Eramosa parkrun.

Getting up and out of the house before 9 am in not my strength but on a beautiful late summer morning I found myself at the start of the Eramosa River Trail parkrun.

I even managed to talk my partner, Sylvain, into joining me for his first 5K. This was quite an accomplishment as he has previously stated he’d only run if chasing a ball on the tennis court or if being chased by someone else.

You get to enjoy the sunshine on your face, the clouds in the sky, the coloured leaves that have fallen on the path and the occasional paddler canoeing on the river.

For those that might not consider themselves “a runner” or are worried they walk too slowly, don’t hesitate in coming out to parkrun. Everyone has been very welcoming and encouraging and there is a celebration of everyone’s ability.

Just come out and you’ll feel a great sense of accomplishment and pride in being part of a wonderful community.

Thanks to the organizers and volunteers of parkrun for creating such an inclusive and accessible event.

11 Reasons to Run the Istanbul Marathon

AttheRaces

November 20, 2019

Fresh from running my 13th marathon in Detroit, in which you cross the US-Canada border (which is one of 10 reasons you should run the Detroit Marathon), I couldn’t pass up the invite to run the Istanbul Marathon, even though it was just two weeks later.

Is the Istanbul Marathon one you should add to your bucket list? Yes! There are so many reasons you should make this a fall destination race. I’ve narrowed it down to 11 reasons here:

You run across the Bosphorus Bridge. If you’ve got a thing for running across bridges (like I do — running across the Ambassador Bridge in Detroit was phenomenal!), then you’ll love the start of this race as it takes you across the Bosphorus Bridge. The sun will have already risen (the race starts at 9 a.m.) so you’ll get great views on either side of you. But the best part about running across this bridge? See point #2.
It’s the only marathon in the world that crosses continents. The Istanbul Marathon starts in the Asian side of Istanbul and you run across the Bosphorus Bridge, which brings you to Europe. You’ll be able to add “ran the only transcontinental marathon in the world” to your list of achievements!
It’s a challenging, hilly route. If you love a good challenge, then the Istanbul Marathon is for you! The race is, thankfully, not through some extremely steep parts of the city, for example, Beyoglu, but you definitely hit some decent inclines (and some declines), plus there’s a very special “treat” of two steady hills in the last kilometre or so of the marathon.
Street dogs keep you company along the route. I spotted at least six street dogs trotting along the route. If you’re an animal lover, this will lift your spirits. All the street dogs are gentle and appear to be well fed and tended to, much like the many cats in Istanbul.
The spectators are few but they’re enthusiastic. Based on what I observed, many of the locals aren’t the type to cheer random strangers running a race, however there are several cheer squads who come out and these groups really get into it. There is little in terms of entertainment along the route, so you’ll really come to appreciate their support along the way.
The exciting energy pre-race. With the race start located on the Asian side of the bridge, the area where you check your bag, go to the portapotty and wait to get into your corral is right beside the starting line. Unlike many races, where you’re off in another section before getting to your corral, with the music and announcer blaring and runners from the marathon and 15k all gathered in the starting area, there’s a palpable energy in the air. Note: the 15k race is a much more popular event, so if you don’t feel up for training for a marathon, the 15k is a fantastic option (and it had a fun-filled post-race party at the finish).
The scenic Istanbul Marathon route. You start on the pretty bridge and after that the next 16k or so is much more scenic than the latter half (where you’re on a pretty bland throughway out and back), so soak up the pretty views while you’ve got them. The mosques make for such a beautiful and unique skyline.
You can experience Turkish Airlines to fly to Istanbul. I was blessed with a seat in Business Class (thanks to being hosted by Turkish Airlines) and so I got plenty of sound sleep on the flight there thanks to the lie-flat seat, and it’s such a pleasure to eat delicious food on proper plates (by faux candlelight, no less!), have noise-cancelling headphones, cozy slippers and useful Versace toiletry bag. Oh, and the lie-flat seat was great to stretch out my marathon-recovering legs for the flight home. If Business Class is not in your budget, the economy is still a step above other airlines and the flight attendants are all very congenial.
Stay and explore the incredible metropolis of Istanbul. This bustling city is a treasure trove of beautiful architecture with so much history to dive into. It’s a fantastic reward for that marathon you just crushed to stay here for vacation exploring the stunning mosques, gorgeous palaces (do not miss Dolmabahce Palace and Topkapi Palace), and ancient sites like the Galata Tower and Basilica Cistern. Composed of seven hills, the city might seem like the worst enemy to your tired body when you are sightseeing the day or two after the race, but I stayed at a charming little apartment in Galata, where it’s quite hilly and I tried to view the terrain as a great way to keep the legs moving to avoid DOMS.
The delicious Turkish food to indulge in post-marathon. Foodies, your new motto after visiting Istanbul might just be “Run to lahmacun/manti/kofte/hummus/halloumi/Turkish breakfast/doner/simit/kebap — and the list could go on and on! You will eat very well in Istanbul. The array of mezes is delightful and there’s a relaxed ease to how the locals seem to live that is admirable: pulling up a stool to enjoy tea with a friend is just part of one’s daily ritual.
You can experience an authentic Turkish hammam. As part of your marathon recovery, book a hammam bath experience and get your skin scrubbed clean and feel the soothing warm water and bubbles cascade over your body. We recommend the Kilic Ali Pasa Hamami, which is in a beautifully restored 16th century bath and where your treatment will start with a refreshing sip of sherbet.

Tips for Winter Layering

Anna Lee Boschetto

November 19, 2019

Even though the temperatures have dropped unexpectedly early this year, you can still keep your running fun outside. All it takes is some extra planning to get back into your routine of layering on the right running gear. Let’s face it unless your winter running consists of starting up the treadmill, you’ve done this before and you’ll be surprised just how good it feels to be out there, even on a snowy, cold day.

Watch the temperature

Before you gear up, or even look outside, take a look at the weather and select your gear accordingly. Although you want to stay warm, you probably don’t need as many layers as you think. A rule of thumb is to dress as you would for temperatures that are about ten degrees warmer than it actually is. Once you get running, your body temperature will increase, and you won’t want to be sweating it out in the first few kilometers, if you want to stay running comfortably.

All about the base

Wear a base layer, running top to tights! And don’t forget to tuck your top into your tights, it’s just better that way. This is the most important layer for keeping you warm yet comfortable throughout your run so choose wisely. Opt for a base layer that consists of moisture-wicking fabric that will keep the sweat away from your skin while locking in warm air that keeps you insulated against the cold. In addition to the type of fabric, the fit of your base layer should be snug to prevent sweat running down your back and pooling in areas.

Choose the right jacket

Most runners will need a lightweight to mid-weight jacket for winter. When you’re choosing one, make sure to opt for one that is wind and water-resistant, lightly insulated and with moderate breathability. When it comes to fit keep in mind you may be wearing the jacket over a base layer on warmer days and an additional insulating layer on colder ones, so you may need a little extra room.

Gloves on not off

Every runner has most likely experienced that sudden feeling when their hands getting too cold, and it can happen faster than you think. No matter what the winter temperatures are, you need running gloves. Warmer temperatures require a light running glove, and at some point during this winter season you’ll need insulated one. It’s also a good idea to keep charcoal-fueled hand warmers in your pockets, in case you have an emergency.

Sock it to you

When it comes to your feet, you need to keep warm and dry, end of story. In the same way a base layer is a must, warmer, thicker socks is the key to dry, comfortable feet. Synthetic socks will draw moisture away from you skin and keep insulating air in, the combination will keep you running strong.

Head gear

You lose more body heat by not wearing a hat, and with so many options, there’s no reason not to wear one. Choose a hat that features a lining that is made from moisture-wicking fabric, with light insulation for colder days. And even if you’re not wearing a hat, you’ll definitely want to consider a headband to protect your ears and forehead especially on windy, sub-zero days.

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