You probably remember to slather on sunscreen and grab a hat and sunglasses before heading out the door for your run. But unless you’re deep in mosquito territory, there’s a good chance you’re skipping the bug spray, and you’re making a serious mistake. You could be risking a tick bite, and the fallout can be far more serious than just an itchy spot. Here’s what you need to know to stay safe.
Where do ticks live?
Tick activity is rising across much of Canada, especially in Ontario, Quebec and the Maritimes, with growing concern in parts of Manitoba and B.C. Even in areas where Lyme disease isn’t yet endemic, runners are encouraged to take precautions as tick ranges continue to expand. Warmer winters and wetter springs have allowed tick populations, especially blacklegged ticks (Ixodes scapularis), to expand beyond their usual hotspots. These ticks thrive in shaded, damp zones often found alongside forested or overgrown trails—exactly where runners love to log miles.
Why should runners worry?
In the spring and summer, nymph ticks are active. They’re about the size of a poppy seed and nearly impossible to spot. By fall, the slightly larger adults (roughly sesame seed-sized) take over. Both can carry and transmit Lyme disease. Lyme disease can cause flu-like symptoms at first, but if left untreated, it can lead to joint pain, neurological issues and long-term fatigue—conditions that can not only derail training and racing plans, but also impact every aspect of your life. Because tick bites are painless and the bugs are so small, it’s easy to get bitten without realizing it. Infection typically requires the tick to remain attached for at least 24 to 36 hours, which is why quick detection matters.
Safety first
What you wear is important. Light-coloured, moisture-wicking long sleeves and pants make it easier to spot ticks before they latch on. Tuck your shirt into your pants and your pants into your socks or shoes to block easy entry points. Closed-toe shoes offer better protection than sandals or exposed ankles.
Before heading out, apply an insect repellent approved by Health Canada—look for ingredients like DEET (20–30 per cent) or Icaridin (also known as picaridin). Both are proven to repel ticks; DEET is widely available, while Icaridin is nearly odourless and won’t damage synthetic gear. Post-run, take a hot shower within two hours to help wash off any ticks that haven’t latched on, and do a full-body check, especially around the scalp, ears, armpits, groin and behind the knees. Toss your clothes into a hot dryer for at least 10 minutes or wash and dry on high heat to kill any lingering hitchhikers.
What to do if you get bitten
If you do find a tick, don’t panic, but do act quickly. Using clean, fine-tipped tweezers, grab the tick as close to your skin as possible and pull it straight out, with steady pressure. Avoid twisting or squeezing, which can push bacteria into your bloodstream. If the tick’s mouth breaks off and stays in your skin, try to remove it, but if it won’t come off easily, it’s better to leave it and let the skin heal on its own. After removal, wash the bite area thoroughly with soap and water or hand sanitizer. Place the tick in a sealed container (such as a sandwich bag or airtight container)—you can bring it with you if you decide to check in with a doctor. According to Health Canada, you should contact your health care provider if you feel unwell after a bite or just want reassurance that you’ve handled it properly.
Your furry buddies
Your four-legged running friend probably loves the trails as much as you do, especially the shaded, wooded sections where ticks are most active. While dogs can’t pass Lyme disease directly to humans, they’re highly susceptible to tick bites and can develop serious symptoms, such as fever, joint pain and fatigue if infected. Ticks can also latch onto their fur and hitchhike into your home, where they may eventually find their way onto you. To protect your pet—and yourself—check your dog thoroughly after every outing, and speak to your vet about tick preventives, such as oral medications or topical treatments.
For more information on keeping people (and pets) safe, visit the Health Canada website.
