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While it’s not recommended you halt a training routine, winter conditions can keep runners from their favorite outdoor routes. Running inside on a treadmill is not the same experience, but what can you do when temperatures drop below freezing?
Beyond the slip hazards, temperatures below 30°F can make the body more prone to injury. For runners, this could mean stiff muscles or joints that eventually lock up. For those living with an elevated heart attack risk, not preparing for these conditions also increases your chance of a cardiovascular event.
Runners have to be strategic and learn to adapt to the weather. Start with the following tips.
Devote More Time to Warm-ups
A typical warm-up loosens the muscles in preparation for work. Before you step out into the cold, an adequate warm-up also needs to elevate your body temperature to the point you already have a light sweat. This makes the cold air less biting and reduces the chances your muscles will lock up. Generally throughout winter, you’ll want to spend more time warming up indoors before your outdoor run.
What are some ways to increase body temperature and initiate sweating?
- Running up and down stairs
- Jumping rope
- Squats
- Lunges
You will still sweat in the cold, so be sure to stay hydrated. Drink water during the warm-up, run and cooldown.
Dress For the Weather
Typical running attire is too light for winter. To start, cover the extremities: Wear a hat, keep your hands warm with a pair of gloves and have a thicker pair of moisture-wicking socks on your feet.
Beyond these basics, you’ll have to layer your core for warmth and range of motion. Consider:
- Wearing base layers on the top and bottom. Look for garments that insulate and control moisture, with full coverage down to the wrists and ankles.
- Mid-layers that offer ventilation and moisture control. Fleece might keep the heat in, but as the underarm area heats up, zippers will help regulate your temperature.
- Visibility features, such as reflective strips and hi-vis colors, so motorists can see you. As the weather gets particularly cloudy this time of year, also think about a headlamp or flashlight.
- Running shoes with more traction, in case you hit a slippery patch. Trail runners tend to offer thicker, stronger treads than traditional running shoes.
Go Slow and Adjust Your Goals
Winter running should be about maintenance, not marathon training. As such, runners of all abilities may not travel as fast or far as they do the rest of the year.
With this point in mind, a safe winter run should be no more than 60 minutes. As your body will need more time to recover after a cold weather run, realize you may not be running daily.
As the weather warms up, gradually return to your regular routine. Keep it light and easy, slowly increasing your time spent running as the outdoor temperatures rise.
Think About the Wind
Wind gusts make the air temperature feel colder and can exacerbate the chilly sensation you feel from sweating. To work with the wind, run into it for about 10 minutes before turning away for the next few minutes. Alternate throughout your run, so the cold is not constantly blowing head-on.
You can also supplement your running gear with wind-resistant layers or add Body Glide to certain vulnerable areas to reduce frostbite risks.
Are you a dedicated runner looking to keep your form throughout winter? Work with our Physical Therapists, Certified Strength and Conditioning Specialists and Athletic Trainers to discuss your goals and develop a targeted plan to reduce injury risk, without halting your routine.
To learn more about our services, contact us today.