Safety tips for outdoor exercise in cold weather

Seasoned runners share their pro tips for conquering the cold conditions.

Experts encourage safety for people who are exercising outdoors in the cold weather.

“We have certainly hit a cold snap these days, there’s no question about that, with temperatures dipping well below freezing. We do still see people out exercising, doing various forms of exercise and running is certainly a popular one even in the winter around here. There definitely are some risks that people need to think about when it comes to winter running and when it comes to lower temperatures,” says Dr. Stephen Miller, an emergency medicine clinician.

Miller says the first thing to keep in mind is the environment, thinking about ice and snow and appropriate footwear to avoid tripping and falling or switching an ankle. He also suggests warming yourself up even before stepping outside.

“Muscles, tendons are stiffer and more prone to injury when they are cold and not warmed up so that’s something we want to pay particular attention to when you go outside for a run,” says Miller. “The advice I would always give is just do it. Get out there and do it, just be active. If you are not used to exercising, start slow, start with a slow stepwise progression, that might just be walking at short distances several days a week and then as you get going with that, then you can increase it to small amounts of running and increasing that in a graduated manner.”

Regular runners like Kerry Copeland prefer running in cold conditions.

“A little bit of snow, even a lot of snow, you just have to slow down your pace and adjust and adapt to the conditions and it’s really possible to get out most days in the winter,” says Copeland.

Copeland is currently training with her dog, Bo, for the “Pick and Shovel Showdown” this weekend.

“It’s an eight-hour event where you basically run as far as you can during that time, six kilometre laps, there will be some incredible runners there, I won’t be going for super distanced but I’m just happy to be part of it and running in the woods with a bunch of other people who love running in the woods, it’s going to be amazing,” says Copeland.

There are many Maritimers who run in various temperatures and the cold doesn’t stop them. Miller recommends a few precautions to exercise safely.

“Clearly if you are out running in -20 plus, -15 or -20 and there is a significant wind chill, there is a whole lot of risk of hyperthermia and frostbite, flesh and tissue exposure to the cold. So again, it’s about using your common sense and dressing appropriately,” says Miller.

Peter Smith, who works at Aerobics First and runs the Halifax Hares running team, says there are many things to keep in mind while running outdoors in cold temperatures.

“For winter running, you just want to be a little more prepared, maybe do a little more of a longer warm up, little bit longer cool down. If you know it’s going to be -15 C that day, maybe you don’t do your tempo run that day, but you do a nice easier run. The right gear can help for sure, having a face mask or a balaclava is going to warm that air up coming to your lungs a little bit,” says Smith.

Smith says having the proper gear and equipment can make all the difference.

“Base layer, mid layer, outerwear, make sure you have lots of layers on protecting you, keeping you warm, but then being able to remove something if you need to,” says Smith. “We have ice trackers, stability ice, that just slip over your shoes very easily, allow you to be able to run everywhere, makes you feel kinda like a superhero, honestly,” says Smith.

Smith says it’s also about insulation and socks help with that and circulation.

“Another really good thing with winter running is a nice warm sock, to keep your feet warm and your toes moving,” says Smith.

Even with the proper gear, it’s still possible to injure yourself. Miller says certain injuries occur due to the conditions this time of year.

“Certainly after snowstorms, particularly after those storms we get here, snow then rain then it turns to ice, we see a lot of people show up with ankle injuries, knee injuries, foot injuries, there is also wrist injuries because a lot of people fall they go to catch themselves with their hands,” says Miller.

Copeland suggests people who are getting started with running at this time of year should take it slow.

“If you have a friend to run with, find a friend to set a date with, you’re less likely to let them down then yourself. Maybe pick a shorter loop than you would in non-winter conditions. Perhaps choose a less hilly route that might be harder to run and more dangerous in icy conditions. And just say to yourself, ‘Look, I am going to get out the door and run 15 minutes,’ and probably once you get outside, you’re going to feel good and keep going,” says Copeland.