The wonderful world of winter trail running

I'd like to thank client T for inspiring me to write this column.

It's hard to imagine what drives someone to layer up and do outdoor aerobic activity when the Mercury drops well below freezing. Most of us have a tough enough time making it from our front doors to the shelter of a car or the bus with a parka on.

On the other hand, Yukon winters are a picture of wild beauty. Brush past frozen rosehips on a trail through the frontcountry near Whitehorse. Listen as the wind blows clouds of powder from the forest canopy. I once skiied along a set of hare tracks that were followed closely by the floppy imprimatur of a lynx: wintry evidence of a keystone predator-prey relationship. By taking to the outdoors in the winter, we get the chance to see a completely different nature than the one we enjoy in the summer.

Yukon winters are a picture of wild beauty... I once skiied along a set of hare tracks that were followed closely by the floppy imprimatur of a lynx: wintry evidence of a keystone predator-prey relationship.

And what better way to explore the winter trails around Whitehorse than in the same way we do in the summer: on foot?

Fortunately, it’s easier to gear up for winter temperatures than you might think. With a little practice, it's actually easy to use the cold to help you avoid becoming the sweaty ghost of summer runs past. I hear you: there are plenty of things to consider when heading outdoors in the winter, especially the need to protect against frostbite and hypothermia (brush up on cold emergencies here).

But running, like all physical activity, increases the body's metabolic rate, which also creates heat. In short, an increase to the metabolic rate = more heat creation. As a result of that excess heat, the body needs something cool to keep a balanced temperature.

Sweating is our go-to response, but the temperature that felt much colder at the front door also helps reduce your body temperature. As a loose rule, in the winter a moderate pace will make the weather feel about 10 degrees (including wind chill) warmer.

With a little practice, it's easy to use the cold to help you avoid becoming the sweaty ghost of summer runs past.

Since dressing for winter runs comes down to staying warm and dry, less sweat helps the winter athlete focus on heat management. The best way to keep warm is a good layered clothing system.

It takes time to understand how much insulation your body wants at which temperature... but as a rule, it's always easier to over-layer and wrap a jacket around your waist. Nordic/cross-country skiing has a similar aerobic output to running, so look to the ski apparel rack for ideas.

The ultimate winter trail running kit

Accessories: a good scout is always prepared. Carry your essentials in a running vest... or go retro with a flashy fanny pack!

• Headlamp (it gets dark quickly!)

• Whistle

• Cell phone or SOS device (like a SPOT or InReach) stored in a warm place

• Extra food (an energy bar or equivalent) and water

• Emergency blanket (and any other first aid tools you like/know how to use)

• Fire kit: matches, a lighter, and a few small scraps of dry newspaper in a waterproof bag

• Small folding knife

Footwear

• Trail running shoes generally offer thicker soles and grip better than normal runners. Some have Gore-Tex liners and Vibram outsoles; others are low-drop slippers. Choose trailies for the terrain you enjoy the most.

• Running-specific micro-spikes are a nice-to-have for days when the trail is icy or hilly.

Base layers: the core principle here is moisture management. Anything that touches your body should be good at moving moisture off your body and still feel warm.

• Long-sleeve wool or synthetic (i.e. Polartec) top — avoid cotton fabrics

• Synthetic tights or long johns

• Medium-weight wool hiking socks

• Lightweight wool or synthetic toque

• Lightweight wool or synthetic gloves

Middle layers: these pieces are a valuable optional way to create extra warmth on really cold days.

• Synthetic long-sleeve shirt

• Synthetic athletic pants

Outer layers: keep in mind those changes to your metabolic rate. Specialty shells come in all shapes and sizes, but choose outer pieces that are good windbreakers and remove excess moisture from your body effectively.

• Waterproof softshell jacket

• Waterproof, insulated softshell pants

• Mid-weight synthetic gloves

• Merino wool beanie

• A tube- or bandanna-shaped synthetic layer to cover your face and nose

Are you looking to boost your running fitness ahead of a race? Want to get (more) comfortable stepping onto the trail? Click here to book a free consultation to find out how I can put my running expertise to work for you: https://mfancie.wixsite.com/mysite/book-online