It's All In The Mind ... Really

"Running in winter is like running in a Christmas card," says Canadian septuagenarian marathoner Doug Jones.

In the Canadian High Arctic, air force pilots are taught on a survival course that there is one thing they must overcome if they are to survive in a region of the world where temperatures of minus 70oC are not uncommon. It is the psychological fear of the cold.

They are also taught that the heart is a very efficient heater and if proper clothing is worn, they can function comfortably. Instructors note that in high mountain ranges, tiny organisms survive on rocks warmed by the sun while temperatures around them are well below zero. The organisms have their own microclimate. And that's what we must create for ourselves if we are to enjoy running in the winter.

So many people ski and climb today that layering clothing is not a secret. It is common sense. Wear polypropylene underwear next to your skin with a breathable outer, wind-proof suit made of fabric such as Gortex, and you are in business. Another layer should be added on very cold days. And there's no doubt you won't forget your mitts and toque.

There's a special joy in being the first to make footprints in the snow. The mental discipline that is often needed to get one foot out of the door when the snow is falling is just exactly what comes in handy during the later stages of a marathon.

Some Cold Weather Tips

• Adjust the intensity of your work-out. It doesn't matter whether or not you cover the same distance you might on a summer's day. You are out running. Decide on a time rather than the number of miles.
• Remember up to 50 percent of the body's heat is lost through the head. Wear a balaclava or toque to keep warm.
• Warm up properly and start at a comfortable pace before easing into a tempo that is slower than your normal training pace.
• Shorten your stride to improve your footing on ice roads. Many runners insert a handful of dry-wall screws on the outsides of their soles to give them greater traction.
• Carry a couple of coins so you can make a telephone call in an emergency. Perhaps carry the cab fare home.
• Run into the wind and coast home with it at your back.
• Run with a group if possible. If you run by yourself, find a route that allows you to cut your run short and where help is readily available.
• If you are going out by yourself, tell someone where you are going, give him or her your route and estimate how long you will be out.
• Don't run lonely trails by yourself. In case you slip or fall on ice terrain, a twisted ankle or broken bone could leave you helpless.
• In extreme temperatures, cover all exposed skin with clothing or petroleum jelly for protection. If you are running with a partner, check each other's face regularly for the white tell-tale spots of frostbite.
• Run facing oncoming traffic in winter and wear reflective gear.
• Mittens are warmer than gloves.
• Chapstick your lips, nose and ears.
• Many a gentleman has found the hard way that it is best to protect future generations with a wind brief.
• Petroleum jelly on the hands keeps them warmer and makes a great moisturizer.
• Keep your speed work for dry, indoor surfaces.
• Seek a warm, dry place and medical attention if you or a colleague suspect hypothermia. Hypothermia is caused by a drop in the body's core temperature. It can be very dangerous. Signs are incoherent, slurred speech; clumsy fingers; and other signs of poor coordination. Wet, windy days are often when difficulty is experienced.
• We know of no runner who has frozen lungs in sub-zero weather, and we know some people who run outside when it is minus 40oC. The air is warmed by the body before it enters the lungs. If you find breathing cold air uncomfortable, wear a face mask to help warm the air.
• Change into dry clothes as soon as you can after your run.

Your Running Gear Checklist

• Polypropylene-type underwear and briefs for men
• Drylete-type top and bottom for women
• Gortex or other breathable running suit
• Balaclava or toque and perhaps a face mask
• Wind-proof mitts with liners
• Thorlo/Coolmax socks
• Reflective vest and perhaps lights
• Energy food
• Water bottle with a thermal cover

For more information on running in the winter, contact The Running Room at 1-800-419-2906, by
e-mail at RUN@RUNNINGROOM.COM or visit them on the InterNet at "HTTP://WWW.RUNNINGROOM.COM"

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