Lace Up Your Trail Running Shoes: Tips for Winter Running in Kelowna

For many runners, the treadmill is the dreaded herald of winter. But with a little preparation and a lot of mental fortitude, you can hit the trails all year long. Coach Renee Uncer of P.A.C.E. Sports Fitness sat down with Fresh Air Kelowna to share how. 

How can someone prepare to run all year round?

Renee: Consistency and gradual progression are key. Make running a habit before winter to help with your overall goals before the weather changes. This will make for an easier transition come winter. It’s also key to adjust training based on weather conditions, such as running indoors on a treadmill or indoor track when weather is less favourable. 

What are the best ways to layer sports clothing?

Just like improving fitness, layering can take time to dial in with trial and error. Everyone is different in how we adapt to heat and cold, so experiment based on your unique needs. 

I always train with a running vest as it allows me to bring extra layers to warm up or store extra layers if I over-dress. 

Avoiding sweating and wet clothes is key with winter running — so have options and be prepared. 

Renee’s layering system:

• Start with a lightweight, long-sleeved base layer that is breathable and moisture-wicking. 

• My mid-layer tends to be a vest that is a little looser fitting to allow airflow to help regulate my body temperature. This also provides options for a thin or thicker layer depending on temperatures, although many people prefer another mid-weight long sleeve. 

• My final layer is a windproof or waterproof layer that will protect from the elements but still breathe.

• A toque, headband or buff(s), and gloves/mittens which can also be removed depending on temperatures and/or wind. 

This system provides options to peel off the vest and keep the jacket or vice versa. 

Important factors when choosing a layering system in winter:

• Length of time you plan to be out 

• Temperature with windchill

If you plan to be out longer or on more remote terrain, plan to have options.

What advice do you have for people worried about safety (slips/falls)?

Stick to terrain that you’re comfortable with and avoid hilly/steep terrain until you build your confidence up. You can also purchase traction cleats that slip over your shoes to give you more grip on ice. Layering choices also add to your ability to adapt to a potential fall and injury while you wait for or seek help. No one ever plans to get injured!

Best piece of advice to stay motivated when it’s cold out?

Tell yourself you will run for just 10 minutes. This helps focus on just getting started. Don’t worry about pace or distance. Instead, focus on getting out the door, running for the initial 10 minutes and see how you feel. After the 10 minutes are up, assess your energy level and decide if you want to continue.  Starting is often the hardest part and once you get going you’ll often feel like you want to keep going and you almost always feel better afterwards. 

Bonus: Which trails do you recommend around Kelowna for all-year running?

Knox Mountain is one of the best areas as it sits at a lower elevation and is south-facing, so it gets a lot of sun which keeps the snowpack to a minimum (which means more bare trails). Knox Mountain is also well-populated and the trails are well-marked, making it a safer alternative for beginners. 

For more inspiration, follow @pacetrailruns.

Quit dreaming, start doing. Our sports stores in Kelowna have everything you need to find your new sport. See what’s in store, then get out and enjoy the Fresh Air!

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