Winter running for the Ottawa athlete

events for everyone . . . . . . . from start to finish

February 14, 2016

marathon, marathon relay & runs

Visit somersault.ca to ENTER NOW!

also, check out the complete 2016 run series plus the triathon/duathlon & wylie ryan kids’ events

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WINTER

RUNNING FOR THE OTTAWA ATHLETE

BY PHIL MARSH

THESE TIPS WILL HELP YOU GET THE MOST OUT OF YOUR WINTER RUNNING AND WILL ENSURE YOU STAY FIT!

• Warm up slowly to let your body adjust to the footing and temperature. • Keep your head up; by looking down at your feet you inhibit your ability to take in oxygen and you also affect your biomechanics. Look five to six steps ahead and shorten your stride a little to make sure that your footing is secure. • Stretch after your runs … because of the instability of the snow and ice, you will be activating more stabilizing muscles and may have some stiffness after your runs. • Do speed work indoors if possible. Ottawa has the only 400-metre indoor track in Canada at Louis Riel Secondary School. It has public times available through the day. If you have to get in a speed session, use the track, or find a clear and safe road or pathway. • Head out for your runs against the wind. • Run with a group, it will motivate you on stormy days and also give you a safe and social atmosphere. • You cannot freeze your lungs, but you can freeze exposed skin so make sure that you head to a Running Room shop to have the running experts take you through what you will need to run safely in winter.