For a lot of, nothing beats running outside. You get to feel the sun in your face and breathe fresh air while getting a very good workout. Plus, there are limitless things to have a look at – distractions that make it easier to fulfill your training goals because you’re not focused in your legs and lungs.
But because the days get shorter and colder, and the snowflakes begin to fall, it’s a very good time to take into consideration the way you’ll keep your fitness level up in the course of the winter months.
Running in winter can increase your probability of muscle, bone and ligament injuries to your knees, feet, ankles, groins, legs, hands and wrists. Nevertheless it’s possible for runners to dash through the snow and still stay secure.
Read on to learn why running injuries are more common in winter, plus recommendations on avoid them.
Why running injuries are more common in winter
You’ll be able to get running injuries anytime of the 12 months – but winter increases the likelihood of common running injuries akin to muscle and tendon strains and tears. There are just a few reasons for this.
Winter conditions cause falls and accidents
In winter, the bottom will be icy and uneven from thick snow. These conditions make it more likely you’ll slip and fall on the hard, frozen ground. Plus, you’re more prone to run when there’s poor visibility since there are fewer daytime and weather conditions like blizzards and freezing rain.
Changes to your running form increase stress in your body
You run in a different way in winter. To maintain from slipping and falling, you’re prone to shorten your stride. It’s also natural to lean back barely with each step as a approach to ground your footing and keep from slipping.
These changes in running form cause you to depend more on stabilizer muscles akin to those in the upper thighs and pelvis. These stabilizer muscles aid you keep your balance. But in the event that they haven’t been conditioned to face up to the stress of winter running, they usually tend to get hurt.
Cold muscles usually tend to get sprained or torn
Cold temperatures could make muscles tighter, affecting how well they work during activity. Warming up inside is significant during cold winter months since it helps your body more easily handle the cold temperatures – we get into that more below.
Freezing temperatures will be dangerous
Cold temperatures are bad for muscles and exposed skin. But what temp is simply too cold to run? To some extent (pun intended), it’s personal. Many runners avoid running in temperatures below freezing (32 degrees Fahrenheit) because they’ve difficulty respiration or feel numbness in their toes or other extremities.
Runners with asthma, heart problems, diabetes, Raynaud’s syndrome and low body fat could also be particularly sensitive to running in cold weather. The American College of Sports Medicine says that runners must be extremely cautious when running outside in windchill temperatures colder than minus 18 degrees Fahrenheit.
It’s easy to push yourself too hard when running
You’ll be able to run faster in cooler temperatures, so it’s easier to overexert yourself. Although uneven terrain will likely make it difficult so that you can max out your speed, overexertion can lead to ripping or overusing your muscles, tendons and ligaments.
Though winter running will be dangerous, you don’t must hang up your running shoes until the spring thaw. There are good reasons to proceed (and even start) a running routine in the course of the winter.
- Winter running will be more comfortable – Once you exercise in winter, you don’t get as hot. And by dressing in layers, you’ll find a way to raised control your body temperature.
- Winter running makes you decelerate – In life, we’re all the time rushing from one task to a different. In winter, the conditions typically force runners to decelerate. You’ll be able to benefit from the scenery (and all those beautiful snowflakes) while still getting a workout that gets your heart pumping.
- Winter running could make you are feeling less self-conscious – If you happen to’re just starting a running routine, it’s easy to feel self-conscious. In winter, there aren’t as many individuals on running paths which implies there are fewer eyes on you. This will make it easier to accumulate your strength and endurance without worrying about what other people might imagine.
9 ways to forestall winter running injuries
With the suitable amount of preparation and care, it’s possible to enjoy the advantages of winter running without hurting yourself. Listed below are nine ways to forestall running injuries.
1. Select the suitable gear: What to wear running in winter
How do people survive running in the winter? A giant part is choosing the gear that’s going to maintain you warm, dry and visual on dark, snowy mornings and evenings.
It may be tricky knowing how much to wear because you’ll get warmer as you run. A superb rule of thumb is to decorate as if it’s 15-20 degrees warmer than it actually is. You shall be a bit cold starting out, but you need to be comfortably warm after about 10 minutes.
In case your running gear is simply too warm, you may get hot and sweaty, which might make you colder. When sweat cools or freezes, it may possibly increase your probability of hypothermia.
After all, the cold isn’t the one danger for winter runners. Running when it’s dark or snowy could make it harder for drivers to see you, so make sure that to wear reflective items or LED lights.
Winter running gear to your legs and upper body
When gearing up for outdoor winter running, you’ll want to decorate in layers – that way you may remove items whenever you begin to feel too warm. But you’ll likely need fewer layers to your legs in comparison with your upper body.
- Base layer – For each your legs and your core, you’ll want to begin with a base layer of fabric that wicks moisture. Silk, wool and artificial fabrics are good options – just skip cotton because it loses its insulating properties once it becomes wet with sweat. A mock turtleneck is an excellent selection to your upper body. Below the waist, select thermal running pants with a water-proof outer layer and a brushed inner layer.
- Outer layer – Search for a skinny, windproof jacket designed for cold weather. These jackets normally have more insulation to your core. For warmer winter days, it’s possible you’ll not need an outer layer to your legs. But once temperatures drop below 10 degrees Fahrenheit, it’s best to throw a pair of windproof track pants on over your running tights.
Winter running shoes and socks
Many winter running injuries are attributable to slipping. So finding the suitable footwear must be a priority. When buying running shoes, you’ll need to select warm shoes with traction.
- Trail shoes – Even in the event you’re a road runner, it’s best to make use of trail shoes throughout the winter since they’ve higher grip, reinforced uppers and higher insulation. Some trail shoes even have a water-proof barrier to maintain your feet and ankles dry regardless of how slushy it gets outside.
- Traction cleat device – For added protection against icy conditions, slip a traction cleat device over your running shoes. There are alternatives with coils, spikes or each – and you’ll find them at shoe stores or online. But not all traction cleat devices will work for all shoes, so make sure that you do your research before buying.
- Winter running socks – You’ll want insulated running socks that wick moisture and aren’t too bulky. Also, search for ones that cover your ankles. For added ankle protection, consider wearing running gaiters over your tights.
Winter running accessories
You’ll need winter running accessories like hats and gloves to remain warm and forestall frostbite, windburn and chapped skin.
- Gloves for running – Search for thin gloves that wick moisture.
- Winter hat or headband – The variety of protection you wish is dependent upon the temperature outside. If it’s above freezing, a light-weight hat is positive. If it’s below freezing, go for a hat or a scarf made from wool or thick fleece. And when it gets really cold (below 10 degrees Fahrenheit) switch to a full ski mask. If you happen to’re still cold, layer on a neck gaiter. Good materials for hats and headbands include wool and fleece.
2. Watch the temperature and weather
With the right running gear and a hearty structure, it’s possible you’ll find a way to run outside a lot of the winter. But during Midwest winters, it’s possible for the temperature to drop to levels which might be simply unsafe for running.
Listen to the weather forecast and check out to plan your runs for when there must be sunshine and better temperatures. But since meteorologists aren’t all the time correct, make sure that you check the weather before heading out and, if needed, change your plan.
It’s also necessary to avoid unsafe conditions akin to blizzards and freezing rain. If you happen to begin to wonder, “Should I be running in this?” you most likely shouldn’t. Head back home and finish your workout inside.
3. Warm up in a warm location
Your body all the time works higher after a warm-up, but it surely’s especially necessary for cold-weather running for the reason that extreme cold tightens muscles and increases the possibility of injury. Before heading out, warm up for not less than five minutes. Good options include lunges, jogging in place and foam rolling.
4. Pace yourself
It’s not fair to your body to expect it to match the speed and distance records you set earlier in the 12 months. Even in the event you’re going slower, your body will likely be working just as hard. Worry less about your distance and speed. Focus as an alternative in your heart rate and the duration of your workout.
5. Keep your body fueled and hydrated
There’s a lower probability of dehydration in the winter, but it surely still happens. Sweating is less obvious in winter, and it’s easy to forget that you simply’ve lost fluids that must be replaced. But without proper hydration and nourishment, your body won’t work thoroughly, and also you’re more prone to get injured.
So, make sure that to down a giant glass of water and a small snack before you head out. Once you return, give attention to replacing lost fluids. Eating a post-run snack that’s a balance of protein and carbs may even help your body refuel and get better.
6. Be prepared for winter running injuries
We sincerely hope that you simply don’t get hurt this winter. Nevertheless it’s necessary to know what you’ll do if an accident happens. It’s best to run with a buddy in winter – or not less than let people know where you’re going and whenever you’ll return. And after all, bring your mobile phone so you may call for help in the event you need it.
7. Don’t stop on the finish line: Post-run routine
Sudden changes in temperatures aren’t good to your muscles. In the identical way that a warm-up is super necessary in winter, so is a cool down.
It may be tough to seek out the motivation to do much stretching after an extended run. But when the selection is between some stretches or no stretches, even just a few are higher than none.
Aim for 2-4 exercises, stretches and massage techniques focused on an area that tends to get tight, sore or injured. Incorporating strength training as a part of your post-workout routine can aid you construct up additional strength to aid you power through the winter.
8. Listen to your body
You’ll likely have more soreness in different places, akin to your upper thighs and hips. Make certain you don’t overexert yourself and, as an alternative, run at a slow and comfy pace just a few times every week. If you will have pain that doesn’t go away or your body feels run down and achy, it is perhaps time to take a break from running and check out something different.
9. Have a backup plan
If you happen to live in the Midwest, it’s a secure bet that there shall be times when outdoor running isn’t a secure option. But as an alternative of skipping or delaying your workout, why not try something latest?
Winter will be an excellent time to expand your exercise horizons, construct up strength and adaptability, and injury-proof the areas of your body more prone to get hurt. Areas to explore include:
- Other ways to run – Get on a treadmill, try indoor running tracks or do short sprints in your own home
- Cross training – Swimming, stationary biking and yoga are options to extend your fitness, endurance and adaptability
- Strength training – Constructing muscle in your legs may help prepare your body for the impact of winter running in your body.
When to see a physical therapist or doctor after a running injury
If you happen to hurt yourself while running outside, don’t attempt to power through – if you will have pain or swelling, it shouldn’t be ignored.
It’s best to head to orthopedic urgent care in the event you are experiencing severe pain or having difficulty moving your injured body part, or it’s obvious that’s something is broken.
Other running pains can normally be treated at home with R.I.C.E therapy (which stands for rest, icing, compression and elevation) for 24-48 hours. But in case your injury doesn’t get well in a few days, make a physical therapy appointment.
Stay energetic. Stay warm. Stay secure
Winter running does have some risks. But taking the winter off from exercise isn’t really helpful since your muscles will not be ready when the hotter weather rolls around and also you’re training for a spring marathon.
If it looks as if you’re continuously battling aches, pains or injuries, it could be time for a distinct solution. The Running Program at TRIA can aid you manage current injuries and forestall future ones. We’ll have a look at your running form and develop a running plan to aid you heal after injury.
With some planning, you must find a way to enjoy winter running without injuries – or find alternative activities that can help keep your running muscles strong, all 12 months long.