7 tips for winter racing

If you’re a runner in Canada, odds are that you’ve gotten used to running and training in the winter. You’ve learned to deal with the snow, the ice, and anything else that the cold weather brings with it every year. Despite being seasoned veterans when it comes to winter running, many runners never race between November and March. If you’re someone who traditionally saves races for the spring, summer and fall, you should consider adding a winter event to your schedule this year, just to mix things up a bit. Here are seven tips to help your winter race go as smoothly as possible. 

Don’t wear too much or too little 

It can be tough to figure out exactly what to wear when it’s cold. The idea of freezing during a race is unsettling, so your gut reaction may be to bundle up the morning of the big day, but don’t fall into the trap of wearing one (or two or three) too many layers, because you’re guaranteed to heat up while out on the race course. If you wear too much, you’ll overheat, and then be burdened with extra layers tied around your waist, which could impede your performance. At the same time, if you don’t wear enough layers, the cold will eventually get to you (especially if you’re running anything longer than a 5K), and you’ll see your pace slow as you become more chilled. 

One good rule of thumb is to dress as if it were actually 10 degrees Celsius warmer than it actually is; if it’s a long race and you need to layer up at the start, consider bringing an old sweatshirt that you don’t mind discarding once you warm up. 

Practice in the cold 

The only way to learn what to wear and what works for you in the cold is by practising. We know that the treadmill is never more enticing than on a freezing cold day, but if you don’t figure out a proper layering strategy outdoors, there’s a good chance you’ll show up to your race wearing too much or too little. Also, refusing to train on winter roads will not serve you well on race day. 

Remember to hydrate 

In the summer, it’s easy to remember to grab a drink at every aid station, but you need to remember to keep hydrated in winter races, too. Of course, when you grab your water at the aid station in the winter race, it may be best to slow down and drink carefully rather than tossing the entire contents of the cup onto your face (like you might do in warmer weather). If you drench yourself during a race in the middle of the winter, you’ll pay for it when the water freezes. 

Don’t slip

If you’re running a trail race, or if your road race is likely to have lots of snow on the ground, it’s a good call to wear traction spikes on your shoes. These will stop you from slipping, and help you stay on your feet and charging forward to the finish line. 

Warm up 

You should complete a proper warmup before every race, but it’s especially important in winter. If you decide to sit in your warm car until the race starts, the cold will slam you and your muscles. Not only will a warmup do just as its name suggests (warm your body up), it will also help prevent injury on the race course. 

Keep warm before the start 

You need to do a warmup, but that doesn’t mean you have to do it while cold. If you have family or a friend with you at the event, wear more layers until the last possible moment, then strip down to your race gear and give them your extra clothes. This way the cold won’t get to you as you stand around and wait to get moving. 

Manage your expectations

You might not want to hear this, but you probably won’t run a PB at a winter race. With the extra clothes, the cold and the possible sketchy footing, your pace will likely be slower than what you’d expect to run at a race in the spring, summer or fall. Instead of focusing on running your fastest time ever, run based on feel, and don’t get too down on yourself when you see your time at the finish line.