How to prepare for your outdoor run in Toronto’s winter.
“How cold is to cold? Toque on or off? Jacket on or off?”
If you enjoy exercising outside during the winter, these are all questions that you will ask yourself at least once this winter, as you prepare to get out and enjoy our Greater Toronto Area weather. And, if you’re like me your answers to these questions will always end up as one of two extremes:
a) Either sweating buckets and ripping off layers faster than a gourmet chef peels onions.
b) Incorrectly predicting the freezing wind chill and entering the outside colder than a 1977 Foreigner rock song.
The truth is I have heard of and do use the many treadmills and fitness centers that the GTA has to offer. And while I do endorse fitness centers and remain an advocate of them, sometimes I can’t avoid the joys and getting outside in Toronto and adding to a well rounded exercise routine that includes both indoor and outdoor activities.
The Toronto area has so much to offer individuals who are looking to get away from the busy city streets to enjoy a jog outside or a walk with their family.
From the West Humber River to the Old Mill, from the Belt Line to the Don Valley Trails, exercise enthusiasts should continue to enjoy the many routes that our region has to offer in all types of weather conditions.
So this year, the staff at ExerciseToronto.com have decided to offer a little guidance when it comes to planning your outdoor exercise routine.
What to wear? Should you be eating differently because of weather conditions? What about safety concerns? We spoke with, Jeff Davis, an avid GTA exercise enthusiast, Oakville resident and longtime runner to find out:
ET: Jeff, what is the first thing you do when preparing for a run outside?
JD: “The first thing I do before a winter run is I look at the temperature, but more importantly, the wind chill. A good rule of thumb is if the temperature, combined with the wind chill, is below -20 then I lace up the runners and hit the treadmill or spin class instead.”
ET: Okay let’s say the weather is above -20, what should a winter runner be wearing to stay adequately warm?
JD: “The first thing I concern myself with is making sure I’m warm. Comfort comes second. I think it’s important to dress in layers, start with a thin layer of polypropylene (which helps to wipe away sweat from the body), and then throw on some type of shell to battle the incoming wind. A water-repellant jacket is key, as typically it is light, water resistant and fights the wind.
I would also highly recommend some type of toque. Protecting your head, as well as your brain, is very important. If your head is cold, the rest of your body will be as well, as our circulatory systems focus on keeping your brain warm, instead of your legs. “
ET: What about frostbite? How do you avoid this?
JD: “The best antidote for frostbite is preparation. Make sure, if it’s really cold, to cover up the extremities (i.e. fingers, ears & nose). It’s normal for you to feel numb the first few minutes into a run, but once you warm up this should go away… If it doesn’t cut the run short and get inside.”
ET: Should you change your diet in any way to prepare for a winter run in Toronto?
JD: “I don’t. The one thing to keep in mind here is that, like any type of exercise, hydration is important. Even though you might be cold, your body is still sweating, so don’t let the temperature fool you and drink up.”
ET: Any other pointers for those looking to run outside?
JD: “The last thing I can suggest is to plan your run. It goes without saying that the days are shorter, and it gets dark earlier. Because of this you want to make sure that you have a route you are familiar with and can easily navigate should you run into the evening…
In addition to that, wearing reflective clothing is never a bad idea, if you’re going to be running near traffic.”
Jeff Davis has been an active runner for over 20 years. Growing up in the Greater Toronto Area he has tried almost everything possible when running outside. He currently lives in Oakville, ON and works as a chef and personal trainer.In his free time he enjoys spending it with his 2 children and following The Toronto Maple Leafs.
ExerciseToronto.Com Staff
