Apparel tip :: Many of you know that at WoW Power Walking we do not believe in bad weather - just bad clothes. Really there is no reason to pack away your walking gear as winter arrives. Here, repeated from an earlier newsletter, are our best recommendations for winter layering. We encourage you to adapt these recommendations according to your personal thermostat. There is one certainty: when you have been walking fast and working up a sweat in cold weather, you will cool down quickly when your walk is over. Get somewhere warm. Drink a warm beverage and replace wet garments with dry ones.

5 to 0°C - When the temperature hovers above freezing it can be warm when the sun is out. As soon as it becomes damp or rainy, a serious chill can set in. Dress as though the temperature is below zero.

0 to -10°C - Legs (2 layers): long underwear or close-fitting tights and a looser light pant or wind-proof pant.
Upper body (3-4 layers): two wick-away shirts (short sleeve or sleeveless WoW shirt and long sleeve WoW shirt would do nicely), light fleece sweater/sweatshirt, windproof and breathable jacket.
Head and neck (1 layer): fleece hat and neckwarmer. (Neckwarmer may be optional depending on wind.)

-10 to -20°C - Legs (3 layers): three layers such as long underwear, looser tight, and windproof and breathable pant.
Upper body (4-5 layers, incl. fleece): two wick away shirts, light fleece. sweater/sweatshirt, fleece vest, windproof and breathable jacket.
Head and neck (2 layers): Balaclava underneath a fleece hat and neckwarmer.

Below -20°C! - Legs (3 layers): three layers such as long underwear, loose pant, lightweight ski pant.
Upper body (4-5 layers, incl. heavy fleece or down): two wick-away shirts, light fleece sweater/sweatshirt, fleece vest, windproof breathable jacket, down vest over jacket.
Head and neck (3 layers): Tight-fitting wick-away hat, balaclava, fleece neckwarmer and hat.

Extremities and more:
Feet: Regular training shoes should be sufficient all winter. Your feet will not get cold when you are moving. Don’t stand around in them. Bring warm boots to class and put them on right away when class is over. Several of our walkers pledge allegiance to SmartWool or Icebreaker merino wool socks. Quite a few of us wear Yaktrax™ – a very easy-to-use rubber contraption with stainless steel coils around the rubber offering excellent traction on hard-packed snow and ice. Slip them over your shoes and away you go. They can be a little irritating over clear pavement, but definitely worth the investment when the going gets at all slippery.

WoW Power Walking® coaches are
proud to wear New Balance shoes.

Extremities and more (continued):
Face: Apply Vaseline to any exposed skin. It will help prevent frostbite and skin dehydration in the dry winter air. In extreme cold it’s a good idea to walk with a buddy and check each other for white patches of skin that indicate frostbite. Get somewhere warm immediately and do not rub the affected area.
Lungs: Breathing extremely cold air can shock the lungs. A neckwarmer pulled up over the mouth and nose is invaluable under these circumstances. If you have asthma, you may want to take the opportunity to stretch or strength train indoors on days when the temperature drops below -20°C.
Eyes: Extreme cold and dry air will make your eyes feel like there is sandpaper under your lids. Sunglasses with changeable lenses are a good idea. At night or on very cloudy, dark days you can insert clear lenses.
General: In recent years the technology to produce soft and warm merino wool apparel is improving. It is usually an expensive choice for gear, so consider using it as a base layer for legs, torso, head, and neck. Layer synthetic technical fabric over top. You may find you stay warmer and the “fragrance” of sweat does not permeate your garments as much!

Winter solstice coffee and muffin walk :: We hope you will enjoy one of the shortest days of the year by walking with us from the Sovereign House at 7 West River Street in Oakville on December 19 at 8am. We will have 5k and 10k routes mapped out and we will ply you with treats upon your return! Hot coffee, cider, tea, muffins and the locally famous marathon cookies. Please be sure to wear all of your medals from 2010 to honour your great year of walking. This event is free but bring your cheque book or cash for a special sale of WoW Power Walking clothing. To say goodbye to the first 10 years of the new millenium, a mere $10 (+HST) will buy you any item of WoW clothing (except jackets). In addition, we will have a limited edition apres-walk “Walk Your Butt Off” hoodie/t-shirt for $50 (tax incl.)+HST.

Bring a friend to class :: Today (December 7) Oakville coaches Karen, Helena, and Lee will be hosting a 60 minute class where you are invited to bring a friend. After a walking workout that will feature the holiday lights of Oakville we’ll finish with some fun and conversation at the Queen’s Head pub (SW corner of Church and Dunn).

Last minute sale for the walkers in your life :: The Runner ‘s Shop at 180 Bloor Street (right across from the new entrance to the ROM, in the concourse and down the stairs to your left) will be hosting a special VIP night with 10% to 40% off everything in the store on Friday, December 17 from 5 until 8 pm. This is a great location with which to become familiar - a long-standing business in Toronto that has been outfitting runners for decades and now supports the power walking community. After shopping the Runners Shop sale, enjoy the glittery shopping and dining in Toronto’s Yorkville area.

Words to Walk and Live By . . .
Resolved, that I will take each precious minute, and relish all the joy within it.
Kathleen Rice (1965-), American attorney