So you wanna run, but your knees get too sore? I hear this frequently, and can understand the feeling. Most of the time, doing some training to start running can help but there are other considerations as well.
When I first started running I just wanted to get out there. I didn't have any accumulated running gear, and I was hitting the concrete streets of Toronto. At first it was uncomfortable - like my body didn't quite understand how to run, or how to run properly. I thought I was in good shape, but my heart was racing, and I was sore!
Fast forward to today and my knees have become a non-concern. It takes conditioning, the right gear and the right type of run, but you too can run with less knee pain.
Here are my top tips for reducing the knee pain of running:
1) Wear really good running shoes and rotate them often.
Purchase one pair of really great (and often more expensive) running shoes, but make sure to replace them within about 6 months - earlier if you're covering more distance in them. For runners hitting about 20-40km per week, your shoes might only last you 3-4 months. Or, you can purchase several pairs and rotate them frequently. Each pair of shoes will last longer in that way, though you may have to spend more in the short-term.
2) Strengthen your hips!
You can relieve the strain on your knees by increasing the strength of your hips and glutes. This even extends into the pelvic cavity and low back as strengthening these muscle groups help to keep the body and joints more stable. Lunges, squats, hip adduction and hip abduction will all support this.
Yoga can also act as a strengthening exercise for those muscles. Look for yoga videos or classes specifically tailored to runners. Christine Felstead has a great book called "Yoga for Runners" as well, and she often teaches at the annual Toronto Yoga Conference & Show.
At the same time, beware of deep tissue work that can over relax major muscle groups. Using a foam roller on the legs - especially the IT band - is fantastic, and can help to decrease knee soreness. However, a really deep tissue massage of the low back, hips and glutes might actually set you back by a few days. It's not uncommon to feel a little too loose and wonky after a really tough massage, so be prepared to restrengthen those muscle groups.
3) Avoid running on concrete.
Cement has very little give for a runner compared to a trail. If you can run on softer surfaces, opt for that! With a slightly lesser impact, your joints feel less of a shock. Myself personally, I find that I'm more sore the day after I've run on concrete versus a dirt trail or boardwalk.
4) Run with a mid-foot strike, or on the balls of the feet.
Running with a heel-strike may look good in an advertisement, but mechanically is murderous on your legs. When you strike with your heel, the impact of that strike shoots up the leg with a more compressive force on the knee and hip joints. By using the mid-foot or balls of the feet, the back half of your foot acts as a sort-of shock absorber. This allows you to bounce more gently, taking the pressure off the knee joint and putting it more on your muscles to catch you and propel you forward.
The only downside to this is that some newer runners may notice shin splints when starting this technique. Doing a proper warm-up and post-run stretch can help alleviate that stress. As can magnesium, foam rolling, and using hot and cold water therapy as appropriate.
5) Consider additional joint support via supplementation.
Depending on your age and physical and medical history, this might include cartilage helpers like glucosamine and chondroitin; anti-inflammatory substances such as Omega-3 fish oil and curcumin; or other vitamin, mineral, and amino acid support such as vitamin C, hydrolyzed collagen, and bone broths.
6) Visit a physiotherapist
If you're unsure about your running technique and you're getting pain or soreness, it might be time to go see a physiotherapist. They can assess your gait and stance, perform muscle testing, and then set you up with stretching and/or active motion exercises to reduce your pain and support proper body mechanics. (If you have insurance benefits for physio, this one is a no-brainer!)
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Thursday, March 22, 2018
Friday, February 16, 2018
How to trick yourself into doing something difficult and loving it
Today I woke up with this feeling that I wanted to run hills today, and I wanted it to be a long run. I visualized what that would look like: What trail would I be happy on? What would that journey look like? And then I went out, knowing I was going to hammer out a minimum of 8km, but with a goal of 10km, starting at the end that has the greatest rises and falls in elevation. How did it go?
I did it. Of course I knew I would because I've play this same psychological game with myself every single run. The game is:
Step 1: Figure out what your goal is. Listen to your body and your emotions and figure out what it is that you need. I have some days where I need to challenge myself with hill training. I have other days where I want a flat and easy path. I have days where I want a long but slow run where I can take my time, not caring about speed, but only the distance.
There are times I want solitude, and other times where I don't mind running into other people. There is typically an option for every mood and every need. If you're not a runner, that doesn't matter - you can still follow these steps for whatever your workout activities and goals are.
Step 2: Visualize the activity. Steps 1 and 2 can actually occur at the same time. It may sound hippie-dippie but the psychology behind visualizations are extremely important and lead to more positive outcomes. Before any run, I literally go through in my head what that experience is going to look like. I picture myself on the trail, moving along, in each section, hills, valleys, areas that have uneven or difficult terrain... everything. If I'm not satisfied that a particular route will be fulfilling for me that day, I try another route or another trail and see if that fulfils my goal. But the practice of mentally going through the route/routine prepares me for what I'm about to do.
Once I've made my decision and set my goal, it's set. Time to get ready.
Step 3: Get your gear on and make sure you're prepared. This step involves what I consider to be the "point of no return." Once I'm in my workout or running gear, there's no way I'm not going out. Even if it's pouring rain out, I know I'll still be glad I made the effort and got out there, but I'll dress appropriately for the weather. In this case, it also helps to visualize finishing your goal. For me, that means a yummy protein shake waiting for me at the end, a nice hot shower, warm fresh clothes and then a really awesome big meal (typically breakfast), all that will accompany my sense of accomplishment, feeling strong, and a runner's high. It's a pretty epic deal.
Step 4: Be comfortable being uncomfortable. Exercise isn't always going to be easy. It's not suppose to be. That's the whole point: you're training your body. But this is also an exercise in mental strength as well. Get yourself into a groove, relax your body where you can, and hold strong the areas that require your power (ie. for running, it's my core and hips that I hold strong, while my upper body is relaxed.) During the tough spots, tell yourself not to quit. You can quit if you want to... a lot of people do... but that doesn't have to be you. Can you go another minute? Another 5 minutes? Longer? Do you need to quit, or are you just tired of being uncomfortable? This is the game I play in my head: realizing that I don't need to quit yet. Get comfortable in your stride, get comfortable in your body, even though you're working hard! Then once you achieve your goal, you'll feel huge sense of pride and accomplishment.
Step 5: Always take that moment after you finish a workout or run to appreciate what you just did. Savour that moment. Stretch out your body and feel every single muscle. Feel your breath, and just how easy it is to breathe again. Enjoy every aspect of what you just did, and give yourself a high-five (not kidding, I do it all the time... when no one else is around or looking). Remember how good this feels. That way, next time, you can reflect back on this experience and let that be a driving force for repeating steps 1-4.
I did it. Of course I knew I would because I've play this same psychological game with myself every single run. The game is:
How to trick myself into doing something difficult and love it.
Step 1: Figure out what your goal is. Listen to your body and your emotions and figure out what it is that you need. I have some days where I need to challenge myself with hill training. I have other days where I want a flat and easy path. I have days where I want a long but slow run where I can take my time, not caring about speed, but only the distance.
There are times I want solitude, and other times where I don't mind running into other people. There is typically an option for every mood and every need. If you're not a runner, that doesn't matter - you can still follow these steps for whatever your workout activities and goals are.
Step 2: Visualize the activity. Steps 1 and 2 can actually occur at the same time. It may sound hippie-dippie but the psychology behind visualizations are extremely important and lead to more positive outcomes. Before any run, I literally go through in my head what that experience is going to look like. I picture myself on the trail, moving along, in each section, hills, valleys, areas that have uneven or difficult terrain... everything. If I'm not satisfied that a particular route will be fulfilling for me that day, I try another route or another trail and see if that fulfils my goal. But the practice of mentally going through the route/routine prepares me for what I'm about to do.
Once I've made my decision and set my goal, it's set. Time to get ready.
Step 3: Get your gear on and make sure you're prepared. This step involves what I consider to be the "point of no return." Once I'm in my workout or running gear, there's no way I'm not going out. Even if it's pouring rain out, I know I'll still be glad I made the effort and got out there, but I'll dress appropriately for the weather. In this case, it also helps to visualize finishing your goal. For me, that means a yummy protein shake waiting for me at the end, a nice hot shower, warm fresh clothes and then a really awesome big meal (typically breakfast), all that will accompany my sense of accomplishment, feeling strong, and a runner's high. It's a pretty epic deal.
Step 4: Be comfortable being uncomfortable. Exercise isn't always going to be easy. It's not suppose to be. That's the whole point: you're training your body. But this is also an exercise in mental strength as well. Get yourself into a groove, relax your body where you can, and hold strong the areas that require your power (ie. for running, it's my core and hips that I hold strong, while my upper body is relaxed.) During the tough spots, tell yourself not to quit. You can quit if you want to... a lot of people do... but that doesn't have to be you. Can you go another minute? Another 5 minutes? Longer? Do you need to quit, or are you just tired of being uncomfortable? This is the game I play in my head: realizing that I don't need to quit yet. Get comfortable in your stride, get comfortable in your body, even though you're working hard! Then once you achieve your goal, you'll feel huge sense of pride and accomplishment.
Step 5: Always take that moment after you finish a workout or run to appreciate what you just did. Savour that moment. Stretch out your body and feel every single muscle. Feel your breath, and just how easy it is to breathe again. Enjoy every aspect of what you just did, and give yourself a high-five (not kidding, I do it all the time... when no one else is around or looking). Remember how good this feels. That way, next time, you can reflect back on this experience and let that be a driving force for repeating steps 1-4.
Thursday, April 28, 2016
How to Start Running
Okay, silly title, but if you're new to cardio or exercise in general it's important to start the right way. The last thing you want is to attempt a workout intensity far beyond your body's capability and end up crashing and burning.
Some of us are inherently runners. Our walking pace is always twice as fast as everyone else around us. We enjoy the outdoors and time with our thoughts, and we always feel the drive to get out there and keep going. I am definitely that girl. If you want to start running, make sure it's because you want to run. Don't run because you think it'll help you lose weight quickly (which it might), or because you think this is the best way to get into shape (which it might not be - everyone is different).
So the first thing you need to start running is the drive to want to run. And once you get going, you must enjoy it. If you're miserable and hating yourself as your forcing your legs to catch you and pounding them on the pavement, you're likely going to cause your body more stress than actual benefit.
Next you'll need your "gear":
1) Running Shoes: a really good pair of running shoes will make all the difference! This is one of those expenses you just have to plan for. Go to a speciality running store and get yourself assessed for your running feet needs, specifically cushioning and stability. Make sure to run around the store and get a feel for the shoe. It must be comfortable and supportive.
Your running shoes should be replaced about every 800 kilometres or 6 months. When they stop feeling comfortable, supportive or when you start noticing more soreness or injuries, it's time to try on a new pair!
2) Sports bra (for the ladies): No matter your chest size, having a properly fitted sports bra is a must. Do your own version of the "bounce test" and make sure you're comfortable.
3) Run wear: This can be anything you're comfortable moving in. Summer's are easy, but I recommend shorts with liners or elastic grips to prevent them from riding up. In the winter and colder days, layer up or wear long socks
4) Road ID bracelet: If you're hitting the trails or running solo, a Road ID bracelet is just a smart move. It's your "in case of emergency" - should something happen to you, you can be identified, have any allergies listed, and you can leave an "in case of emergency" phone number since most of us have password-protected cell phones. Visit www.roadid.com
Important Tips for running:
Some of us are inherently runners. Our walking pace is always twice as fast as everyone else around us. We enjoy the outdoors and time with our thoughts, and we always feel the drive to get out there and keep going. I am definitely that girl. If you want to start running, make sure it's because you want to run. Don't run because you think it'll help you lose weight quickly (which it might), or because you think this is the best way to get into shape (which it might not be - everyone is different).
So the first thing you need to start running is the drive to want to run. And once you get going, you must enjoy it. If you're miserable and hating yourself as your forcing your legs to catch you and pounding them on the pavement, you're likely going to cause your body more stress than actual benefit.
Next you'll need your "gear":
1) Running Shoes: a really good pair of running shoes will make all the difference! This is one of those expenses you just have to plan for. Go to a speciality running store and get yourself assessed for your running feet needs, specifically cushioning and stability. Make sure to run around the store and get a feel for the shoe. It must be comfortable and supportive.
Your running shoes should be replaced about every 800 kilometres or 6 months. When they stop feeling comfortable, supportive or when you start noticing more soreness or injuries, it's time to try on a new pair!
2) Sports bra (for the ladies): No matter your chest size, having a properly fitted sports bra is a must. Do your own version of the "bounce test" and make sure you're comfortable.
3) Run wear: This can be anything you're comfortable moving in. Summer's are easy, but I recommend shorts with liners or elastic grips to prevent them from riding up. In the winter and colder days, layer up or wear long socks
4) Road ID bracelet: If you're hitting the trails or running solo, a Road ID bracelet is just a smart move. It's your "in case of emergency" - should something happen to you, you can be identified, have any allergies listed, and you can leave an "in case of emergency" phone number since most of us have password-protected cell phones. Visit www.roadid.com
Important Tips for running:
- Start low (distance) and slow. Pace yourself and/or work in run/walk intervals. Take note of your breathing and your heart rate. If you can't catch your breath, you're going too fast. Slow it down, bring the heart rate down, catch your breath and then try starting again.
- Focus on landing mid-foot to the balls of the feet. Avoid heel-strikes (when your heel hits the ground first) as it can increase the impact that you're taking and may cause you to be more prone to injuries.
- Be well hydrated all day long! Imagine your muscles are like meat. If you're dehydrated, your muscles turn into beef jerky - all stiff and more "brittle" so-to-speak. You want to stay well hydrated so your muscles are limber and have full mobility.
- Have a post run plan: A protein shake or small meal with protein and some carbohydrates will help your muscles to repair themselves after the "stress" of exercise.
- Always start with a warm up (brisk walk or similar) and always end with a really good stretching routine. A modified Hatha Yoga routine to open the hips and stretch the hamstrings and the quads will be very important to prevent soreness and injury.
- Examples of poses include: runner's lunge, warrior I and II, right-angle pose, triangle pose, straight leg stretch, and Royal dancer.
- You can also foam roll after your run, like a post-run deep massage. Roll all surfaces of the legs and the glutes (buttocks).
Don't forget to set a goal! When you reach your goal it makes running that much more triumphant and fills you with confidence. You'll be amazed at what you can accomplish!
Thursday, October 1, 2015
Turning goals into values
I've been working a lot on goal-setting with clients (as well as on social media), but this is really just the beginning of the journey. Goal-setting is great. We should always be striving for something new, a greater achievement, greater learning, and overall improvement. But there comes a point where some of those goal-related activities integrate themselves into your life and if they were to disappear, you would miss them.
This is where intrinsic values come in. It's about doing something for your own pleasure; it makes you feel good about you.
I love running 10km races because of the experience:
I set a goal for myself: I want to run the whole race without slowing down beyond 6 minutes/km, and finishing around 55mins.
BUT! I also love the perks (extrinsic value): First, I get a medal and my running bib, which I proudly display on my wall after the race. Then there's the free T-shirt, the bag full of magazines, samples, and fun stuff.
After the race I usually recover for a few days, taking a break from running.
Truthfully, I could stop right there. It would be so easy just to not run anymore. I reached my goal. I had fun. I'm not planning another race anytime soon. So why keep going?
It's that little part of me that knows I'm a runner. I even run in my dreams. My happy place is when I'm running in the forest. It's my escape. I'm content, alone and totally happy in my own zone. And after I finish - I own that moment. It's mine and no one can take it from me.
That's where value comes in - the more intrinsic kind. I keep going - I get out there every chance I get because it makes me feel good. Do I care how fast I run? No. Do I care how much ground I cover? Not really. Do I meticulously monitor my heart rate, calories burned, steps taken? Definitely not. I stop caring about all that because they stop having meaning. When I'm not training for a race, it's just me and the forest (and most recently, Joe Rogan's voice in my head as I listen to a podcast). My feet on the dirt and the grass, my pace, my breath, and all my cares melt away.
Will I still work on achieving more? Absolutely. My next goal is to run a 15k or 1/2 marathon race, but for the time in between I can be easier on myself and just do what I love.
Find that peace. Find something that truly makes you happy and every once in a while, let the numbers and extrinsic values fade away. I love my medals and free t-shirts, but I love me more.
This is where intrinsic values come in. It's about doing something for your own pleasure; it makes you feel good about you.
I love running 10km races because of the experience:
I set a goal for myself: I want to run the whole race without slowing down beyond 6 minutes/km, and finishing around 55mins.
BUT! I also love the perks (extrinsic value): First, I get a medal and my running bib, which I proudly display on my wall after the race. Then there's the free T-shirt, the bag full of magazines, samples, and fun stuff.
After the race I usually recover for a few days, taking a break from running.
Truthfully, I could stop right there. It would be so easy just to not run anymore. I reached my goal. I had fun. I'm not planning another race anytime soon. So why keep going?
It's that little part of me that knows I'm a runner. I even run in my dreams. My happy place is when I'm running in the forest. It's my escape. I'm content, alone and totally happy in my own zone. And after I finish - I own that moment. It's mine and no one can take it from me.
That's where value comes in - the more intrinsic kind. I keep going - I get out there every chance I get because it makes me feel good. Do I care how fast I run? No. Do I care how much ground I cover? Not really. Do I meticulously monitor my heart rate, calories burned, steps taken? Definitely not. I stop caring about all that because they stop having meaning. When I'm not training for a race, it's just me and the forest (and most recently, Joe Rogan's voice in my head as I listen to a podcast). My feet on the dirt and the grass, my pace, my breath, and all my cares melt away.
Will I still work on achieving more? Absolutely. My next goal is to run a 15k or 1/2 marathon race, but for the time in between I can be easier on myself and just do what I love.
Find that peace. Find something that truly makes you happy and every once in a while, let the numbers and extrinsic values fade away. I love my medals and free t-shirts, but I love me more.
Thursday, April 30, 2015
Goal setting with your workout plan
I'm not a fan of the word "exercise" because it sounds like a chore. Instead I call it a workout. Because it's work, but it's something I enjoy doing and it makes me feel awesome :)
You can get out of that "exercise plan" mentality by changing it to a workout goal; a strengthening goal. And goals are freaking amazing!
I ran my first 10km race last weekend and finished at 53:41. For anyone who runs a lot, this may not seem like a very competitive time, but for me, it was my personal best and I'm ecstatic about it! Considering I've only been running for 2 years, a 10k was my marathon. Almost a full hour of running, not tiring, not feeling too sore, controlled breathing... it's a lot of work to get to that point. But I signed up for this race, along with 3 amazing girlfriends and decided that I would not let myself down. I would finish in under an hour.
Setting this goal was important. And the fact that I had to pay for this event meant that this was some serious business! I ran twice per week (adding in strength training and hip work through the week), extending my distances and using "Map my run" to keep track of my pace and distance. I made motivating playlists filled with songs that made me happy and picked beautiful scenic trails to run. The fact that I was happy and my soul felt free made up for my exhausted lungs, my red flushed face and my legs that were sore by kilometer 8, but on auto-pilot.
I also translated my goals to yoga. They call it a "practice" for a reason. Keep practicing and you keep improving. Flexibility gets better the more you stretch a muscle. Balance is more stable the more you use those muscles that keep you in that position. My "Royal dancer" went from wobbly to sturdy and extended. I went from staying in a lunge for a few seconds, to deepening it and wrapping my arms around my legs at the same time.
There's always room for improvement (I'm now working on arm balances and headstands!) but what keeps you going is that goal. Have a goal in mind, dedicate yourself to it and celebrate when you achieve it! My other advice is to keep your goal reasonable. I wasn't about to go straight from running 5km's to doing an actual marathon. It's about steps. Choose your next step, work hard and be proud of yourself.
You can get out of that "exercise plan" mentality by changing it to a workout goal; a strengthening goal. And goals are freaking amazing!
I ran my first 10km race last weekend and finished at 53:41. For anyone who runs a lot, this may not seem like a very competitive time, but for me, it was my personal best and I'm ecstatic about it! Considering I've only been running for 2 years, a 10k was my marathon. Almost a full hour of running, not tiring, not feeling too sore, controlled breathing... it's a lot of work to get to that point. But I signed up for this race, along with 3 amazing girlfriends and decided that I would not let myself down. I would finish in under an hour.
Setting this goal was important. And the fact that I had to pay for this event meant that this was some serious business! I ran twice per week (adding in strength training and hip work through the week), extending my distances and using "Map my run" to keep track of my pace and distance. I made motivating playlists filled with songs that made me happy and picked beautiful scenic trails to run. The fact that I was happy and my soul felt free made up for my exhausted lungs, my red flushed face and my legs that were sore by kilometer 8, but on auto-pilot.I also translated my goals to yoga. They call it a "practice" for a reason. Keep practicing and you keep improving. Flexibility gets better the more you stretch a muscle. Balance is more stable the more you use those muscles that keep you in that position. My "Royal dancer" went from wobbly to sturdy and extended. I went from staying in a lunge for a few seconds, to deepening it and wrapping my arms around my legs at the same time.
There's always room for improvement (I'm now working on arm balances and headstands!) but what keeps you going is that goal. Have a goal in mind, dedicate yourself to it and celebrate when you achieve it! My other advice is to keep your goal reasonable. I wasn't about to go straight from running 5km's to doing an actual marathon. It's about steps. Choose your next step, work hard and be proud of yourself.
 |
| My view along the waterfront trail |
Thursday, December 19, 2013
What to expect with winter running
I've been in super lazy mode since back from vacation and now with the holiday's coming up. Blogging has definitely taken the backseat and I apologize, but sometimes it's nice to step away from the computer.
I've realized how hard it is to keep up with technology and that sometimes, I just don't want to. I mean, think about it, your cell/smart phone is outdated after having it for 2 years. There have been about 4-5 operating systems that have come out since I bought my MacBook.
Our society is so reliant on technology that sometimes - although I do love Netflix - I have to take a break from it; not look at my computer screen for a while. Or if I do, it's to play a game.. on my own time. I signed up for Twitter about a month or two ago and have barely used it. I don't get the point of it. It's so much work! And there's so much information out there that it's overwhelming.
So instead, I went running out in the snow. I'm starting a "Toronto-winter-can-suck-my-lady-balls" movement. I'm rebelling against the -15 degree weather, the windchills, and the fact that the city doesn't like to clear all sidewalks/roads of snow, by still running.
Of course it has it's ups and downs. I tried running in my hometown which isn't far from here, but on that day, the -15 windchill really did kick my ass and after 10 minutes out on the snowy streets I had had enough.
Yesterday was a fairly good success. Here's my list of things you should know before running on the snow:
1) Do not get confused... you're not running THROUGH the snow like a kid on a snow-day in their winter boots and snow pants who's ecstatic. That kid doesn't need to go very far... I needed to run 6.5km. So I was running ON snow; Slippery packed snow that is.
2) Try to stay on a level surface and don't get off your trail. One minor sideways slope paired with a mis-step and you're falling over - guaranteed. The only positive thing is that you're likely to fall over into a snow bank which is great for breaking your fall.
3) Running on slippery snow is like running in a dream. You're putting in much more effort and not going as far. It can be super frustrating, but hang in there... remember how pretty the snow is, and leave extra time for your run.
4) Most people don't like running or hiking on snowy trails, so they'll be less people to get into your way. This is a bonus. However, watch out for cross-country skiiers. Tripping over one will leave you tangled and bruised.
5) Bundle up appropriately. Good idea: a few thin layers with long socks, running hat and mits/gloves. Long socks are the greatest thing in the world... next to actual leg warmers.
6) You know that feeling after you've jumped on a trampoline and then you try to jump on the regular ground and you feel so much heavier? Well, expect a similar but opposite feeling when you go from running on slippery snow to the pavement. It's like all of a sudden your feet have traction. Like you're running faster and with less effort! But don't be fooled; it doesn't last long and Toronto apparently doesn't like to have all of their sidewalks cleared of snow or salted.
7) Bring Kleenex.
8) Have a great playlist. It'll distract you from the cold.
9) Know when to give up to save yourself from frostbite. I might be a little crazy, but I'm not stupid. If it's truly too cold out, it's best to opt for an indoor workout and save your nose and fingers from going necrotic and falling off.
10) Don't try to switch songs on your phone/player while you're in motion. Taking your eyes off the trail/road will leave you vulnerable to the slippery and uneven ground; making it 80% more likely that you will slip and fall (The 80% is an estimate... that's what it felt like).
I'm going to keep going as long as possible into the winter. I know it's going to get worse here and there are days I really won't be able to go out. But running outside is still so much more superior to running on a treadmill. Get outside even if you don't run. Be that kid in snow-pants running through snow, making snow angels, having snowball fights. Go skiing or sledding! Don't let snow be the pain the ass that it is when it's covering your car and your driveway and causing accidents all over the highway. This weekend, get out and have some fun :)
I've realized how hard it is to keep up with technology and that sometimes, I just don't want to. I mean, think about it, your cell/smart phone is outdated after having it for 2 years. There have been about 4-5 operating systems that have come out since I bought my MacBook.
Our society is so reliant on technology that sometimes - although I do love Netflix - I have to take a break from it; not look at my computer screen for a while. Or if I do, it's to play a game.. on my own time. I signed up for Twitter about a month or two ago and have barely used it. I don't get the point of it. It's so much work! And there's so much information out there that it's overwhelming.
So instead, I went running out in the snow. I'm starting a "Toronto-winter-can-suck-my-lady-balls" movement. I'm rebelling against the -15 degree weather, the windchills, and the fact that the city doesn't like to clear all sidewalks/roads of snow, by still running.
Of course it has it's ups and downs. I tried running in my hometown which isn't far from here, but on that day, the -15 windchill really did kick my ass and after 10 minutes out on the snowy streets I had had enough.
Yesterday was a fairly good success. Here's my list of things you should know before running on the snow:
1) Do not get confused... you're not running THROUGH the snow like a kid on a snow-day in their winter boots and snow pants who's ecstatic. That kid doesn't need to go very far... I needed to run 6.5km. So I was running ON snow; Slippery packed snow that is.
2) Try to stay on a level surface and don't get off your trail. One minor sideways slope paired with a mis-step and you're falling over - guaranteed. The only positive thing is that you're likely to fall over into a snow bank which is great for breaking your fall.
3) Running on slippery snow is like running in a dream. You're putting in much more effort and not going as far. It can be super frustrating, but hang in there... remember how pretty the snow is, and leave extra time for your run.
4) Most people don't like running or hiking on snowy trails, so they'll be less people to get into your way. This is a bonus. However, watch out for cross-country skiiers. Tripping over one will leave you tangled and bruised.
5) Bundle up appropriately. Good idea: a few thin layers with long socks, running hat and mits/gloves. Long socks are the greatest thing in the world... next to actual leg warmers.
6) You know that feeling after you've jumped on a trampoline and then you try to jump on the regular ground and you feel so much heavier? Well, expect a similar but opposite feeling when you go from running on slippery snow to the pavement. It's like all of a sudden your feet have traction. Like you're running faster and with less effort! But don't be fooled; it doesn't last long and Toronto apparently doesn't like to have all of their sidewalks cleared of snow or salted.
7) Bring Kleenex.
8) Have a great playlist. It'll distract you from the cold.
9) Know when to give up to save yourself from frostbite. I might be a little crazy, but I'm not stupid. If it's truly too cold out, it's best to opt for an indoor workout and save your nose and fingers from going necrotic and falling off.
10) Don't try to switch songs on your phone/player while you're in motion. Taking your eyes off the trail/road will leave you vulnerable to the slippery and uneven ground; making it 80% more likely that you will slip and fall (The 80% is an estimate... that's what it felt like).
I'm going to keep going as long as possible into the winter. I know it's going to get worse here and there are days I really won't be able to go out. But running outside is still so much more superior to running on a treadmill. Get outside even if you don't run. Be that kid in snow-pants running through snow, making snow angels, having snowball fights. Go skiing or sledding! Don't let snow be the pain the ass that it is when it's covering your car and your driveway and causing accidents all over the highway. This weekend, get out and have some fun :)
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