The cold weather might be here to stay for the next couple of months, but that doesn’t mean you can’t get outside to exercise. Here are some tips on running in the winter.
Is Running In the Winter Bad?
Running in the winter can be a great way to keep active, but there are precautions that should be taken.
Dressing for the weather
It should go without saying that dressing properly for a winter run should be at the top of every runner’s list. Some considerations are:
- Layering of clothes. Wear a base layer next to your skin that is moisture wicking with long sleeves.
The mid-layer should do most of the work to keep you warm so it should be made of an insulating fabric.
The outer layer should be windproof, waterproof and breathable.
- Wool socks. Wool is a good insulator and continues to keep you warm even when wet.
- Gloves are adequate for temps around freezing, any cooler, mitts are a better option.
- Toques or running hats to keep your head warm
- Reflective Gear
Know the Elements
Keeping an eye on the weather is just as important for winter running as dressing for the conditions.
Know the weather forecast when planning your run.Running when it is below freezing after a night of rain can cause slippery and icy sidewalk conditions. Planning your route around these weather conditions is a great way to prevent slip and fall accidents. Aiming for fresh snow filled trails when sidewalks are icy and avoiding sprint running on icy surfaces will go a long way to avoid injury from falls.
Warm up and Stretch
It is always recommended you warm up before a run, but it becomes even more important in the cold temperatures. A proper warm up and stretch can help prevent;
- Cramping
- Muscle Spasms
- Muscle Soreness
- Long Term Joint Injury
Hydration
The importance of hydration is always stressed when running in warm conditions, but it is still important with winter running. Drinking room temperature water is recommended for running in the winter, as cold water can lower body temperature.
Windburn
Windburn is not something you want to get while running, luckily there are some ways to help prevent it from happening to you. Below are a few tips and tricks to help prevent windburn.
- Face coverings
- Scarves
- Vaseline on your cheeks and nose
- Sunglasses
Running in the winter doesn’t have to be a chore. By following these simple guidelines you should be well on your way to a happy and healthy winter running season.
If you have been injured or are trying to recover from an injury, call Durham Orthopedic Sports & Injury Clinic to start your treatment and get on the road to recovery today!
