Fitness: Preparation is key to falling in love with winter training

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It’s been a while, but winter has arrived and most parts of the country are finally feeling the effects of the frigid temperatures. Canadians take pride in braving the brunt of winter, but snow, ice, sub-zero temperatures, freezing rain, and biting winds make outdoor exercise even more difficult. No doubt about it.

Not only does winter require layering, but the changing weather and unsteady footing make training outdoors extremely difficult. Plus, there’s the unique combination of being sweaty and cold at the same time, which pretty much sums up the worst of winter training. But whether it’s hitting the cross-country ski trail, lining up at the ski lift, running into the wind, playing a game of pick-up-his-hockey at the local outdoor rink, or stepping up. , here are some tips for winter training. More comfortable.

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Choose your layers wisely

There’s a science to winter clothing, and it starts with layering to protect yourself from the elements. Keep in mind that intense exercise requires a different layering combination than training outdoors, where there is less sweat. The main difference between the two is knowing when to retain body heat and when to release it.

First, next to your skin, place a thin, thermally-fitting layer made of a polyester blend that wicks sweat to the next layer. Removing moisture from the body prevents the sticky feeling that, combined with cold weather, causes persistent chills, which can be relieved simply by taking a hot bath.

Layer a base layer of fleece over your base layer, which can be thin or thick depending on temperature and activity level. The most technical fleece is warm and breathable with moisture-wicking features in high-perspiration zones, specifically designed to keep cross-country skiers, runners, and outdoor rink rats comfortable. Alpine skiers, on the other hand, will want a thicker layer of fleece that retains body heat rather than letting it escape.

The outer layer is difficult to get right. They’re usually designed to repel water and wind, but without properly designed vents or a system to evacuate all that sweat, you’ll end up getting wet and cold. During the first few minutes in sub-zero temperatures, keep your body warm by cuffing your wrists, cinching your waist, and zipping all the way up. As the internal temperature rises, it lets some of that heat escape, but if the wind picks up or the sun goes out, be prepared to zip it up tight again.

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Another important feature of an outer layer is that it has a pocket in case you need to take off your hat or mittens, and at least one inside pocket to store your cell phone (which tends to freeze on really cold days). That’s it. You’ll also want reflective details to help you stand out during your early morning or late night workouts.

Hats, mitts and neck warmers for victory

Hats retain a large amount of body heat, allowing you to easily regulate your body temperature. The same goes for mitts and neck warmers. Leave it on at first and remove it as it heats up. Avoid bulky hats and mitts that are difficult to put in your pocket. Fleece is best because it’s warm, breathable, and can be rolled up tightly. I prefer hooded gloves, which have the warmth of a mitten but can be put in a pocket without having to take off the mitt.

watch your step

Icy sidewalks are bad enough, but when snow falls on them, your winter run or walk suddenly becomes a tricky treadmill. Add snowballs and muddy puddles to the mix, and you’ll have to deal with obstacles every time your foot falls.

Crampons are easy to use on icy roads, but they are less useful on loose snow. Deep tread trail shoes offer the best grip on snow, and hiking poles provide added stability for all-weather winter walkers. If your sidewalk cleaning is delayed during the winter, don’t hesitate to contact city staff. Safe sidewalks should be a priority for all Canadian cities.

Stay safe

Winter training is not inherently dangerous, but you should take some precautions. Don’t leave home without your phone. If you haven’t yet invested in a smartwatch with fall detection, consider making it a priority.

Determine under what circumstances you should stay indoors. This is usually when discomfort takes away the fun of exercising in the fresh air. For me, snowstorms, freezing rain, and temperatures below -20 degrees are the dividing line between choosing a treadmill or indoor bike, or skiing or running. On days when my footing is unsteady, I put on my cross-country skis without worrying about a bad fall.

Sure, there are some days when winter sucks, but if the sun is shining and the gear is right, you’ll have the best workout of the year before the snow melts.

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