How to Run Safely During the Winter
Winter or not, we all need a stress relief on an ongoing basis. And while some people like to sit on a couch and binge watch their favorite show and eat a truckload of snack, some of us, many of us actually, we find that needed relief through physical exercise – more specifically thru running.
As we get deeper into winter, the days end earlier and the temperature drops significantly. For a runner, winter weather, the crispy cold air, the quiet of the street, the snow on the side of the road is pure joy. Both some timed the cold temperatures and short days can cause anyone to become more depressed, and thus stress out more frequently and more than usual.
The winter days can also cause running outside to become dangerous and less desirable. But we runners say: buck up. Skip the dreaded treadmill and run safely outside during the winter. Keep yourself safe and sane.
5 Tips for Running in the Winter
Always start with a warmup. Although this is always recommended regardless of the season, it’s very important to take more time to focus on warming up your muscles before running in the cold. Cold temperatures can cause your muscles to be less flexible and become more susceptible to injury. A few jumping jacks, some legs swings, a couple squats can be plenty to warm up and begin breaking a sweat. The trick is to put on your heavy winter coat while inside the house, warm up, and then take off your coat and go for your run.
Suit up in the right gear. We recommend you wear layers. Layers will give you more thermal protection than a single heavy layer. This will help if you get too hot during the run, but layering right will keep your body at the right temperature. Do one layer to wick away moisture as you sweat, one loose fitting layer to keep you warm and one last layer to protect you from the wind chill.
Reflect yourself. If you usually run before going to work when it’s dark or after work when the kids are doing homework or still at their after school activities, get reflective gear. During the summer, drivers on the road can see you in twilight. During the winter, drivers may not see you running on the side of the road until it’s too late.
Hydrate with warm fluids. Water close to body temperature is great, but we aren’t recommending you boil your water before starting a run. Use room temperature water, or slightly warmer, to keep it from freezing on extremely cold nights and to keep it from needing to adjust to your body before being absorbed.
Stretch out after your run. Stretching your muscles after your run is equally as important as stretching before. Every muscle is covered by a layer of fascia which, if it isn’t stretched, can stick to the muscle and injure it. We recommend you attack your gluts, quads, hamstrings and calves with a foam roller to make sure the fascia loosens. Also, if you have foot pain, try a foot roller – perfect size for fascia on the foot.
