Trying to motivate yourself to run throughout the winter months can be a struggle, but trying to stay injury free while you run throughout the winter months can be even more of a challenge! Check out these winter running tips that should help keep you running consistently all year long without pesky injuries slowing you down!
Temporarily reduce your weekly mileage with the first snowfall.
When you are running on snow as opposed to a hard, slip free surface you are using stabilizing muscles you haven’t used in a long time. This places you at increased risk of injury. Week 1 run 50% of your normal weekly mileage. Week 2 increase to 75%. By week 3 you should be able to return to your normal weekly mileage.
Avoid switching to the treadmill for 100% of your winter running.
First of all running on a flat uniform surface involves repeating the exact same movement over and over again which increases your risk of repetitive strain injuries like achilles tendonitis and plantar fasciitis. Second of all when the snow melts and you switch back to running outdoors you will have to drastically decrease your mileage or you’ll risk injury. Running on the treadmill does not mimic running outside! The impact force from running outside is much greater than on the treadmill. Also on the treadmill you are trying to keep up with the track as it glides under your feet, whereas outside you actually have to propel yourself forward. It’s very different therefore your body needs to be allowed the time to adjust!
Make sure your important stabilizing muscles are strong!
Running on the snow and ice demands more muscle effort than running on the treadmill or outdoors on dry pavement. Especially from the glutes and core. (See previous glute strengthening blog!)
Wear the proper footwear!

Yaktrax
Either wear sneakers that are meant for winter running and have soles with studs or spikes, or purchase an ice traction device such as Yaktrax that fit over your sneakers.
Warm up!
Warming up is more important during the cold winter months. If you are standing in a parking lot waiting for others in your group to show and you are shivering and chilly, your muscles are tight and cold as you start to run which can put you at increased risk of injury. Jog on the spot, do high knees or bum kicks, or wait in your car with your heat blasting!
Ignore the pace on your watch!
Focus on effort level as opposed to pace if you are used to running with a running watch. You will run slower in the winter months. If you try to maintain the same pace you did on the clear dry pavement you could end up with an injury. Use the rate of perceived exertion scale. Perceived exertion is how hard you feel your body is working. These feelings are not objective like monitoring your heart rate, but they can give an estimate of your heart rate and your exercise intensity zone.
Try snowshoe running!
It’s a great way to get outdoors and enjoy the snow covered trails. You have to make some small technique adjustments such as running with a slightly wider stance and lifting your feet higher. This will challenge your hip abductors such as your glute med and min and your hip flexors so make sure you ease into snowshoe running gradually. It is much slower than road/trail running so don’t focus on pace. Again use the rate of perceived exertion scale above! Also, purchasing snowshoes that are designed for running such as the Atlas snowshoes shown below can definitely improve your comfort level and speed while snowshoe running.
I’m watching Jessica Kanstrup run a bootcamp class. At first glance, the 26 year-old is an intimidating figure, even at 5’4”; she paces slowly back and forth across the studio stage in her black tights and red GoodLife Fitness shirt, stopwatch in hand, brow knitted, watching her crew of ladies sweat it out in their circuit. It’s clear from the stern expression on her face that no one is going to slack off under her watch. Then suddenly, she looks down at the stopwatch, clicks it, and shouts a command: all of her ladies come to a relieved stop and stare at her with expectant expressions.
Jess’ face breaks into a huge grin and her hands fly into the air in victory. The rest of her crew does the same; the class is over. They’ve done it! The exhausted and relieved expressions on all of their faces say it all: they are both ecstatic to be done and delighted they came. Jess congratulates each lady in turn as they leave the studio. It’s evident she is someone who loves her job and cares about her clients.
“Having a trainer is so important for success,” she says as we sit for the interview, “It’s definitely been important for me [training for this fitness competition]. My first show, Chris [a male colleague] trained me, then I trained myself for the second one, and this time I wanted a female perspective. We correspond every week, and I see her once a month so she can measure me and take my body fat, and take a look at me to see how my body is coming along. It’s been great so far.”
I believe her. Training for a fitness competition is definitely hard work, but this beautiful blonde hardbody seems to have it all together. What’s her secret?
“Not a lot of cardio!” She laughs. Jess is weeks away from her third fitness competition. Last summer, she competed for the first time in SAF (Serious About Fitness), as well as in Physique Canada. She took home first place in both shows, blowing her competition out of the water with her balanced physique and elegant stage presence.
“It was the most exciting day of my life,” she says, “I discovered my passion for competing and pushing myself to the limits to be the best I can be. I competed again in the SAF Elite Pro Championship last October, and also placed first again with Physique Canada and became a Tier 1 Pro. It’s been a whirlwind.”
A whirlwind to say the least, but Jess is used to a lot of activity. “Growing up,” she says, “I was always an active kid that loved to be outside and moving around. I never played any specific sports, [but] I took acting classes and loved to sing and dance and be in front of the camera.”
Jess is definitely great in front of the camera. From her pictures, it seems as though she was born to be in the spotlight. Is it hard for her to stay grounded in such a vain industry? “It’s hard sometimes. It crossed my mind, getting implants, but it was more just a thought. I compete naturally in an industry full of enhancement – drugs and plastic surgery – and while that’s fine for those competitors, I realized it’s not my style. So I enter natural competitions so I can compete on more of a level playing field.”
And what led her to a career in fitness in the first place? “I come from a family with a history of alcoholism and drug addiction; my family has suffered a lot of loss and tragedy. As I grew up, I realized I never wanted to end up down that path, like my two half-sisters who I have lost.
“In grade 11 I discovered weight lifting and fell in love with fitness. I realized I wanted to help others discover this love for fitness and decided to pursue a career as a personal trainer. I attended Algonquin College in the Fitness and Health Promotion program and then started working at GoodLife when I was 18.”
With such a demanding schedule (she works 7am to 7pm at the gym, plus works out five days a week), how does Jess
find time to unwind? “Wellness for me is taking time for myself to rest; I’ve been doing yoga once a week, and I always try and get enough sleep. In this sport, recovery is almost more important than the workout. It’s a little extreme, so you need to make sure you balance the hard stuff with enough rest. The team at Whole Therapy have helped me as well; I see [Jen] for massages as often as I can.”
In light of her success thus far on stage, I wondered if modelling was in Jess’ future career plans. “I’m not sure if I could or would make modeling my entire career. Right now it’s something I do on the side that compliments my training. In the future I’d love to do more of it, and get into coaching other competitors as well.”
Look for Jessica Kanstrup at next weekend’s SAF and Physique Canada shows, taking place Friday and Saturday, June 12 and 13 at the Canadian Museum of History. Get tickets to the show here.
Interested in knowing more about Jess? Check her out on twitter @JessikaCan and her website http://www.jessikafitness.com/
Know someone who would be great in the Wellness Spotlight? Send us an email! info.wholetherapy@gmail.com
Jen Wright is an RMT and the owner of Whole Therapy. She is an avid gym-goer and loves to lift heavy stuff. She sees clients of all ages and stages, especially those who are engaged in bettering themselves. She believes that pain-free is possible. For more about Jen, click here.
I’m standing naked in front of my full-length mirror. This is my exercise in exiting my comfort zone today, and boy, is it ever working.
Having grown up in a rather liberated household, I’ve always been comfortable disrobing in front of others in a change-room, or around family. Disrobing in front of myself for the purpose of affirmation, however, seems terrifying by comparison.
During yoga training this weekend, we spoke a lot about our comfort zone, our ego, and the things we tell ourselves. Here’s the gist:
If I go about looking at my body from a place of hate, disgust, or shame, I propel those feelings into the future and am guaranteed to live them. I know this. We all know this. But it’s easier said than done to love yourself all the time and look at your body from a place of love, acceptance, and pride.
I wrote a blog recently about how everyone’s body is perfect, and I really meant it. I meant it about myself, too. But living that “perfect imperfection” daily is about meaning it when I’d actually rather cut myself down. Hence the nakedness in front of the mirror.
I deserve to be happy in my own skin, though, so I try and change my mind and look at myself from a place of love. I choose not to think this a hard task. My inner monologue goes like this:
I don’t look like I used to look. I’m softer. My first thought is to hate it, but I’m not going to hate the softness today. Today, being softer is ok. Women are curvaceous and beautiful. I am curvaceous and beautiful! I look strong, still, and even though there’s cellulite there and more fat than I’d like, I look good. Husband Jamie hasn’t kicked me out of bed yet 🙂
I smile at this, laughing at my thoughts. My smile is nice. I have wrinkles beginning, but they’re from laughing, not frowning. Hey, this is easier than I thought. I have nice hair. My shoulders are muscular. My tattoos are all so me, I love them.
And then I try an affirmation, and to my surprise it seems like the next logical thing to say, rather than the awkward, touchy-feely sentence I had originally thought it was:
I am worthy of receiving love and happiness. I am beautiful and strong. I can, and should, think good things about myself.
The world doesn’t end. No one comes barging into my room to stamp me on the forehead with “You’re such a cliché.” Amazing.
One of the big lessons I took away from yoga training this weekend was that I have to be vulnerable in order to really connect: with others, as well as with myself. If I let myself be vulnerable, there is always the risk that I will have my heart stomped on, but there is also the risk that I will find a place of happiness within myself that I never knew existed.
So today, I stand vulnerable in front of the mirror. Totally exposed and wholly myself. Today, I have succeeded in both exiting my comfort zone and believing that I’m worthy of love and happiness; that’s a big win. Some days I will undoubtedly find this exercise more difficult, but at the end of the day, change is about programming positive thoughts into my head as much as I can.
Because after awhile, thinking: I’m such an idiot. I’m so fat. I’ll never look/act/be the way I want will come true. If I say it enough, I’ll believe it. My body will believe it. My energy will reflect it. Isn’t it more productive to program the good stuff instead?
More of using my body to train my mind. The journey continues.
Jen Wright is an RMT and the owner of Whole Therapy. She is an avid gym-goer and loves to lift heavy stuff. She sees clients of all ages and stages, especially those who are engaged in bettering themselves. She believes that pain-free is possible. For more about Jen, click here.
Last night, I laced up my new sneakers and went for my first run of the season. Here’s a snippet of my inner monologue:
Oh wow. Amazing. These shoes feel so comfy; I can’t wait to tackle this run!
Ugh. Definitely not moving as well as I did the last time I ran. It’s ok. Keep on trucking. It’ll improve.
Ok I have a cramp. It’s probably time to take a br- what? It’s only been 3 minutes? Gah…
The cramp is gone but I can feel my belly shaking. This is both motivating and extremely depressing. Go away, flab! Go away! I’ll bet my butt is jiggling too…
Oh I love running. It’s been 12 minutes and I’m starting to settle in. I’m getting that good running feeling! I can still feel that cramp. Shut up, head, enjoy this. Oh I love running!
…and on it went for 30 minutes until I was a sweaty, happy, smiling mess.
Although it may not seem like it from my inner monologue, running has been my mental health savior these past few years. I’ve had anxiety for as long as I can remember, and when I discovered running, I opened the door to a remedy that could never be found in a pill bottle.
As a kid and teenager I was a total running failure. I would be the one walking around the track as the others sprinted effortlessly. I would hide behind the portables on track and field day. I avoided team sports and gym. I wasn’t built to be a runner: at 5’ tall and 25 lbs overweight, I was stocky, pear-shaped, and completely unsuited to the activity.
Fast-forward a few years. I’m about to turn 21, living on my own for the first time, in a sucky relationship, and have a new job as a Personal Trainer. I’m still overweight (although strong and generally healthy), and I’m feeling self-conscious about being unable to run in my current position as a health role-model.
I decided to train for a sprint triathlon.
While the odds were against me, I toiled and sweated and inner-monologued myself to the edge over three months of intense training. I learned that running was a place to sort out my problems. I learned about my body’s language, and began to appreciate how my body worked for me when I fed it running fuel and stretched after my runs.
I lost weight. The months leading up to that initial triathlon saw me drop 10 % body fat. I no longer felt like a fat Personal Trainer. I felt like a good, healthy role model for my clients.
Fast forward another few years. Running has given rise to peace from anxiety attacks, quality time for self-reflection, and accomplishment from achievements. I started with 5k and progressed to half marathons. I got my Mum involved in running, too (she now puts me to shame and runs at least two full marathons a year).
I use running to both escape and connect. When I had a miscarriage a few years ago, running helped me get through it. Running has allowed me to evolve as a businesswoman and make better, more solid decisions for my team.
I will lace up my sneakers again tomorrow, and venture out again. Eventually, I know that my inner monologue will quiet down and let me enjoy a peaceful silence in my mind.
Until then, I’m embracing the journey.
Jen Wright is an RMT and the owner of Whole Therapy. She is an avid gym-goer and loves to lift heavy stuff. She sees clients of all ages and stages, especially those who are engaged in bettering themselves. She believes that pain-free is possible. For more about Jen, click here.
This diet thing isn’t working. It’s making me miserable, in fact. Not in the overt, I’m-so-hungry-shoot-me-now way that it did last time. This time it’s a slow and subtle road to miserable. I’m munchy, not hungry, all the time. I don’t feel like my body is crazily burning fuel like before. It sucks.
In some ways I have more discipline than last time: when there are sweets and treats around, I seldom want any and can avoid them without having Trainer Jamie talk me off the ledge. In others, I feel like I have so much less: breakfasting with the kids when there are pancakes or sausages or even fruit salad on the table makes me feel achy and empty that I can’t partake.
Part of me processes this information and thinks, Get a grip. You can still hang out with the kids without eating sausages. But the other part of me wonders, Well what are you doing this for, anyway?
And that part of me, the questioning side, got my attention this weekend.
What am I doing this show for? I don’t know. It started out as a way to push us all forward. Ana needed a driving force. Bailey wanted a new journey. I needed to focus and train hard. But we are doing all of that. And I realize that the only part of this I’m dreading is the initial goal I set for myself of getting on stage.
Weird how that happens…
Getting on stage and doing a fitness show means that I’m focussed on the end result. I have tried to focus on the steps of the journey, but it’s legitimately stressing me out. Do I simply not have what it takes anymore?
This weekend I decided to eat “whatever I wanted” within the calorie count that I was given. I still aimed for the proper proteins, carbs, and fats, but I allowed myself to have yogurt, bread, popcorn with butter, and even a glass of wine. I made sure I stuck with the right calories, and had tons of veggies and lean proteins and water as well.
And do you know what happened? Nothing. The world didn’t end. I wasn’t bloated, or hungry, or stressed out, or hating myself. Amazing.
I had a great weekend with the kids and Husband Jamie, and I had no guilty feelings about show prep or anything. I realized that I really, really like raw oats with yogurt and almonds. I had forgotten! I was also able to sit down with the family and eat what they ate; a very liberating and relaxing experience.
The tranquility in my mind was the best part, however. I had given myself permission to eat “whatever,” and it was as if a huge weight was lifted; I realized that I had been really stressed without even knowing it. Probably part of the reason my diet “wasn’t working”.
The strangest part was that giving myself permission to eat made the foods I shouldn’t eat less appealing, not more. I didn’t want a huge piece of cake. Or ten sandwiches. Or chocolate. I just wanted to eat what I wanted to eat, and paying attention to my body while eating what I wanted led to eating when hungry, stopping when satisfied, and greater satisfaction overall.
So what now? I’m not sure. Without a stage to step on, new goals should be hashed out. New plans laid. I don’t operate well without a formula, and I know I need to make sure I keep tracking my food so that I don’t go overboard.
But in the meantime, I’m going to enjoy my breakfast. It’s going to be a good day.
Jen Wright is an RMT and the owner of Whole Therapy. She is an avid gym-goer and loves to lift heavy stuff. She sees clients of all ages and stages, especially those who are engaged in bettering themselves. She believes that pain-free is possible. For more about Jen, click here.
As a Holistic Nutritionist, Personal Trainer, And Yoga instructor, I am both fascinated and flattered that many of my clients will come forward believing I have all the answers. They believe within a couple appointments, their lives will be turned around. Learn a few tricks, pop a few supplements, and all their problems will be gone.
Unfortunately, this is not the case. Too often people are giving their power away and expecting to be able to undo years’ worth of poor choices once they invest in a few appointments with a healthcare practitioner or trainer.
It’s true, lasting change takes time; it’s hard work. If it wasn’t, we’d all have done it by now. It has taken me years to adopt a healthy lifestyle involving whole foods, regular exercise, restorative practices, and to develop intuition to know how to apply each of these and when. If there was a quicker route, I would have taken it myself. There are several more factors involved than simply the food we eat or the amount of exercise we do. When someone wants to make a significant change in their health and well being, there are many things to consider:
Do you have support?
It’s an inspiring thing to witness someone strive to make a difference in their life. They start packing a lunch for work, getting up extra early for that workout, or having the energy to climb the stairs instead of taking the elevator, and they start to radiate health. Although new, healthful habits should be commended by others, too often they are criticized. Being called a “health nut” nowadays almost feels like ridicule. You are coerced into sharing a pizza, or put down for not wanting to participate in a pub crawl in order to make it to the gym the next day. Unfortunately, people like to see people fail. But why? Likely, it’s because your health habits make their own unhealthy ones all that more apparent. As you feel better, they feel worse. Be prepared for this!
It will be a challenge to stick to the plan to reach your goals when you don’t have supportive company. It may take a tough conversation on your part to communicate how their comments are affecting your progress or even separation from those who cannot be happy for your success.
Are you willing to say no?
Life will consistently test you as you try to walk a different path. Temptation will arise without question. Cake at an office party, buttered popcorn at the movies, cocktails at a friend’s gathering. Can you say no? Does saying no leave you feeling deprived or empowered? Can you continue to say no? For change to occur, consistency is key. Turning down one treat only to say yes to the next one does not serve you, either. Saying “no thanks” often enough slowly lets people know these indulgences aren’t for you. Acceptance will come. It’s like offering a vegetarian a steak every time you see them. They are never going to accept, so after a while, people stop asking. Say no, to be able to say yes to yourself.
Do you really want it?
Why do you want to make a change? Is your health at risk? Are your jeans too tight? Do you feel uncomfortable in your skin? Do you have digestion issues? Whatever your reason, are you willing to give it 100% effort to reach your goal? To feel better, are you willing to say no? Are you prepared for the reactions, both positive and negative from others? Will you stick to it no matter what life throws at you? If you answer no to any of these, ask yourself if you truly want it.
Change is tough, it takes hard work and dedication. Is it worth it? Without a doubt! You will have to reorganize your schedule, make the time to follow through with the plan and stick it out no matter what. You may miss out on a few social activities once in a while. You may not get to taste the 3 layer chocolate cake at your friend’s birthday or miss out on a few beers and chicken wings at the football game but it’s worth it! Being called a rabbit for having salad with protein as opposed to pasta with cream sauce? Worth it! All of this will be worth it when you feel the best you ever have. When your confidence is through the roof and your health is impeccable. When your skin is glowing, people will ask, “How did you do it?” Your answer, as you sip on your green smoothie will be, “Hard work. Plain and simple.” So be ready for the challenge, otherwise question if you truly want it. There is no other way.
Karen Yaworsky is a registered holistic nutritionist with Whole Therapy in addition to being a certified personal trainer and yogi. Karen believes that the wholeheartedly that taking care of your body through diet and exercise is the key to a happy, successful and rewarding life. More about Karen here
Ladies ladies ladies! Let’s talk about bras and how they support us, or don’t. They are meant to aid a beautiful part of our body! However, I have been seeing a running theme in my practice lately and even out and about on the street. Ladies, why are you wearing ill-fitting bras with absolutely no support?
I hear all the excuses…”oh this is just my lazy day”, or “this is my bad bra”, or “my other one is in the laundry”, or “I just came from a work out”…again, all the excuses! Bras that you bought 10 years ago, throw them out! Even ones you bought 2 years ago, look at them closely! Does the elastic still support you the same way? Does the cup? Have you washed them…and dried them? How many do you have in a rotation?
Why do I bring up this subject? We can’t take our breasts off like we can our bras. We need to support them! We honour our bodies with exercise and nutrition, so why do our breasts hang low and depressed!? If you have not been fitted, go get fitted! If you continue to wear the ill fitting bras, the drag will exacerbate poor posture, which can put aberrant stresses on your neck, shoulders and back. Poor posture can also impair breathing capabilities.
There are some wonderful places here in Ottawa that are both fabulous and more importantly educated on proper fitting. Check out Brachic (www.brachicbras.com), and Mariannes (www.mariannesboutique.ca) for more information on how to get your fitting underway.
Whether you’ve just had a baby, have goals to get back to a certain size, or are in the process of losing weight, have ongoing neck and shoulder pain, or headaches…whatever the reason, if you have never been sized by a professional, set up an appointment and go. If you were sized 5 years ago, 2 years ago, go again. I promise you, the relief of a proper fitting bra is worth it! And the satisfaction of looking good is even better! No more excuses!
Tara Hagan-Fields is an RMT with Whole Therapy. Tara is a Women’s Health Specialist and Myofascial Release Therapist. She focuses on the body as a whole and teaches you to do the same. More about Tara here