Winter Beginnings

​“May your choices reflect your hopes, not your fears.” – Nelson Mandela

January is here and our Winter Clinic began last night! We are so grateful and are so excited to have 60 athletes who are ready to work hard, train smart and progress their fitness! It was great to feel the energy, and huge thanks to Hammer Nutrition and Fresh Air Experience for supporting our opening night! I can’t wait to hear more about group goals and individual goals as the clinic goes on.

For me, the winter season seems to challenge my motivation to get outside more than it does in the Fall or Spring. Darker mornings, cooler weather, snowy and icy trails. Coming out of a rest season after only running twice a week this past season, I am looking forward to extending the lengths of my runs this winter and getting to know all of our new clinic participants.
 
Here are some of my favourite tips for winter trail running that I learned from Coach R:

• Adjust your expectations and allow your body to adapt to the winter conditions. Running in the winter is totally different than running in other seasons. It requires more patience, slower pace, more hiking, often a higher heart rate and a strict post-run recovery routine. I personally find my hips and feet are more sore during the winter running season and I like to take time in my week to do my foot exercises, stretch, soak, and do a restorative yoga class.

• You'll need a set of YAK Tracks (spikes that fit over your shoes for icy conditions) or actual spike cross shoes where the spikes are built into the shoe. I personally purchased a pair of Salomon SpeedSpike and I plan to wear them for all icy, snowy runs (especially on certain trails that are super icy this time of year!)

• Gloves & toque or buff to keep your hands and head warm.

• Pair your shoes up with a pair of merino wool socks to help keep your feet warm.
• Make sure that you have a good set of mittens or gloves, and you can always stash them in your running pack throughout your run.

• Layer, layer, layer. One good wicking under layer that weighs just a few ounces can keep you dry while you’re sweating buckets. That is crucial when you get a bit higher in altitude, the temperature plummets, you get tired and suddenly you’re not moving so fast and generating so much body heat. Keeping your core warm is really important, as is your head and hands.
• Don’t forget to use warm water in your bladder or water bottles so it doesn’t freeze.  There are also hose covers available, for those running long distances this time of year.
• I love to plan a coffee or baked goods date post runs! Or plan food ahead of time (family brunch – coffee, bacon, hash browns - need I say more?!) to run home to!

• Speaking of home, one of the first things you should do after your run, is get out of your wet/cold running clothes. And I am talking from head to toe. If I’m not going home right away, I always have a change of clothes, a warm jacket, and something warm to drink or a protein shake waiting in the car.

 
I hope your winter running is offer to a great start! Stay tuned over the next bit as we start to feature our new PACE-rs, and get to know some of our PACE athletes.

Happy Trails!

​Hannah