Winter running is here to stay, and as the weather outside becomes a little more “frightful,” we wanted to share some tips to make running a little more “delightful!”
Read on for 4 cold weather running tips to help you stay injury-free and improve running performance this winter!
Tip #1: Perform a Proper Warm-Up
Incorporating a pre-run warm-up routine is important in any weather, but it becomes absolutely vital in chilling temps!
A proper warm-up including dynamic stretches and activation drills/exercises will help decrease injury risk by loosening up the muscles and joints to prepare for running.
Check out one of our previous blog posts to learn more about pre-run warm-up routines! These become particularly important in the winter when our muscles/joints are extra stiff from the cold weather.
Simply adding 5-10 minutes of a dynamic warm-up routine can improve running performance and majorly decrease injury risk!
If you’re unsure where to start, reach out to us and we can develop an individualized plan to incorporate into your running routine, which will help you perform at your best!
Tip #2: Dress in Layers
Dressing in layers is a key component of cold weather running. If you dress in layers, you can always shed one if you get too warm. Sometimes, it's best to shed a layer to avoid sweating too much and getting chilled by the frigid air.
It's also important to wear moisture-wicking fabrics such as polyester or wool to keep your body warm and dry. Cotton will hold onto all the sweat and moisture causing you to feel colder (and heavier).
Start with a base layer like a merino wool long-sleeve, add a fleece-lined quarter-zip for colder days, and top it off with a vest or windbreaker for the coldest days! Accessorize with a hat/headband and gloves to add more warmth and protection.
Tip #3: Don’t Forget to Hydrate
As soon as cold weather hits, many runners tend to neglect adequate hydration needs. Remembering to drink water and consume electrolytes is a lot easier when warm weather drives thirst.
Although you may not feel as “hot” or thirsty on your winter runs, you’re definitely still sweating and losing essential electrolytes!
Even when craving fluids becomes impeded by cold temps, dehydration will instigate signs such as headaches, dizziness, fatigue, and a higher level of perceived exertion, which will ultimately decrease performance.
So remember to start and finish your runs with electrolyte-infused fluids, and carry a bottle with you for longer runs! It's also important to continue hydrating throughout the day-- this will help you feel better both in running and in daily life.
Tip #4: Be Flexible
Ice, blizzards, sub-zero temps can all cause dangerous running conditions and will definitely arise at times—we are in Buffalo after all! Treadmills can be useful in these situations, especially for workouts where you need to lock into a pace and avoid potential ice or slush ruining your vibe.
If you don’t have access to a treadmill, cross-training can be extremely beneficial as well, or even just getting a solid core workout in at home—try to be flexible with what you have access too!
As runners, we tend to stress about missing our scheduled workouts due to reasons out of our control (like weather), but sometimes we just need to accept a rest day or two--it could end up being a blessing in disguise.
After all, stress followed by adequate rest allows the body to adapt and grow stronger!
. . .
If you're looking for another way to gain an edge and improve your performance, we can help through our specialized services including one-on-one individualized physical therapy, 3D Running Analysis, strength & conditioning, and run coaching!
At AWAKEN, our goal is to help you get out of pain, stay out of pain, and AWAKEN YOUR POTENTIAL!!!
So if you're struggling to get out of an injury cycle or can't figure out why you're "stuck" at the same performance level, we can help establish the root cause of your issue and determine the best course of personalized treatment!
We're passionate about helping runners, athletes, and active adults receive the highest level of care to get stronger than before!
Written by: Mackenzie Lowe and Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS
Comments