5 Ways to keep running this winter

I would rather shop at Costco on a Saturday morning than run 1k on a treadmill. So obviously, I have found some key pieces of gear to keep me running and training outside during the winter. And having the right gear/kit also decreases your risk of injury.

1. Merino Wool Base Layers

If you haven’t made the investment, now’s the time. High quality merino wool is soft to the touch and a natural fiber. The structure of the strands make it antimicrobial which means it won’t stink and you can get away with wearing it several times before it needs washing. The fibers are hollow creating space for moisture to move away from the skin and keep you warm while moving. It’s really common for my pieces to be totally soaked but I’m unaware until I get back to the car and start peeling them off. 
There are also several price brackets for wool depending on what your budget is but it’s important to remember that it’s an investment and part of your kit. Look for something that is atleast 50% merino wool.

2. Winter Running Socks

Another plug for wool socks here but some brands make merino socks specifically for running in the winter. They have extra thick fiber around the coolest parts of the foot but don’t add a ton of bulk to the places where it is less important. 

3. Studding your shoes

Your tires aren’t the only rubber on the road that have the option of studding. You can stud your running shoes as well. You can easily go to the hardware store and get sheet metal screws that are ⅜ to ¼ inch at number 10 or 8. The hex shape of the screw bites into the ice when you run on them. You can leave them in a pair of your shoes for those icy days. (Obviously don’t put them in your super thin minimalist shoes.) This is a cheap way to save a little cash so that you can buy more merino ;)

DIY Ice Spikes for Winter Running

4. Buff

I have about 40 buffs sitting in a basket by our door. But I have a particular love for the fold that covers my forehead and mouth on really cold days. I almost always run with a buff in the winter so it’s nice to know all the different ways to use one based on how the run is going.

Buff Folding

5. Emergency Kit

It’s important to understand changes to risk when we are active in the winter. During the winter I add these things to my running vest. They add a little weight but since the bear spray can come out, it’s not so bad.

1. Emergency Blanket

2. Hand Warmers

3. Spare Buff (sometimes they wet out and it’s disgusting)

4. Headlamp (it’s gonna get dark)

See ya out there!

Dr. Sam Krieg

Chiropractor at Base Camp Chiropractic and Sports Rehab

Vernon, BC