Cold winter running;An active meditation session wrapped in a thermal experience.
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.I felt like sharing with you why I enjoy winter running.
It's a gym workout combined with a spa session, all at once. :')
I am born in Québec, so I’ve been exposed to winter for my whole life. As a kid, winter can be brutal. Frozen feet, cold hands, ears that want to fall off, icy watery eyes, a tongue that gets stuck on metal things, cold sores, and lungs that panic as one breathes in - yeah, winter attacks you.
But snow changes the game. Where the joy of playing outside makes you “forget” the harsh conditions, at least for a short time. Snow brings comfort as it can shelter you from the wind and provides a strange feeling of warmth.
If you're new to winter activities or just new to Québec, know that you can acclimate, if you desire to. Being good at winter is a skill; it takes deliberate practice and time exposure.
So, why do I run in the winter?
I find it’s easier to enter a flow state and be "HERE NOW" during winter as there are fewer distractions, and the ground conditions require more of my focused attention by necessity. Flow state, for those unfamiliar, is when you're completely absorbed in an activity, experiencing a sense of fluidity between your body and mind, where actions and awareness merge.
Then there's the sensory stimulation that kicks in with the snow. The sound-dampening effect of a snow shower is relaxing; the acoustics make the setting more intimate. There's the repetitive, hypnotic sound of snow crunching underfoot, especially with fresh, thick, and sticky snow. My feet and legs feel energized when I crush the snow under my weight, stride after stride.
If I manage to gear up perfectly for a cold winter run, I can run 20k without drinking or feeling the need to drink a sip of water. Barely a sweat. This is possible because the cold air reduces sweat production, so hydration needs are lower than in warmer conditions. For extra sensation, I sometimes dress lighter to feel patches of cold on my legs and arms. The skin feels cold, but my core temperature remains warm, and the temperature discrepancy is palpable. Any extra heat generated from exercise is used to heat up. If exercise heat isn't enough, blood flow increases to warm up, then the body starts to prioritize, and that’s where it becomes a bit trickier as I am closer to the edge of my body's capability boundaries. I bring extra clothes if I can't handle it anymore. I want to run tomorrow :) It takes mental fortitude, and suddenly, day-to-day problems sort of fade away.
When it comes to gearing up, up until -15°C, I like to wear shorts and stack up on shirts, hoodies, and a shell to block the wind. I stack hats and neck warmers as well. After that, I do put on thin trainer pants to cut the wind and keep a bit of the warmth.
I am blessed to be dressed by ELZi.ca, so here's the list of my daily winter running clothes:
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External hat: Bamboo beanie hat - link
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Internal hat: Merino wool hat, one or two depending - link
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Neck warmers: stacks of merino wool - link
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Shirts: one or two merino shirts - link
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Hoodie: 1 hoodie to make it warm - link
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Soft shell jacket to block the wind.
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Shorts: Bamboo Inner liner with soft thick fabric - link
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Underwear: Merino boxers - link
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Socks: merino socks, one or two pairs of thin socks
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Shoes: depends on temperature
Choosing the right gear based on the temperature or your activity level can make all the difference. Listen to your body; if you're feeling too cold or if extremities start to lose feeling, it's time to either add layers or cut the run short.
Winter running has taught me resilience, mindfulness, and the beauty of embracing the elements. It's not just about staying in shape; it's about connecting with nature in its rawest form, finding peace in the quiet, and pushing my limits in a way that summer never could. Whether you're from Québec or exploring winter for the first time, I hope this inspires you to lace up and find your own winter rhythm.
How run during winter
prerequisite to start running in the winter to make it as enjoyable and easy as possible :
- Able to run in the summer already.
- Able to breathe thru the nose. ( From my experience, cold lungs happens while mouth breathing )
- Able to walk in the snow / patch of ice.
What type of shoes would I recommend to run in the winter ?
it really depends where you live and the conditions of the paths you run on.
If you live in a city and run on shovelled sidewalks or bikepaths, I'd say regular shoes with excellent traction will be good 80% of the time and will be the best bang for the buck, specially if you are just getting started.
Trail shoes are nice when the pavement is well covered with enough snow for the sole to provide grip, else it's hard on the feet. I seldomly use them unless I go on trails or run in the grass, in which case they are quite fun to use. Only buy if you plan on doing trail. They are overkill most of the time in a city setting.
What to carry ?
Ideally you would carry within a running backpack an extra top and extra thin pair of socks. Bring a bit of water, you may drink a lot if you are over dressed.