If you’re one of those people that likes to run in the elements regardless of the temperatures, we’re right there with you. Running outside can be a refreshing change of pace from the treadmill, but it can be a bit trickier to run on snow and ice in winter conditions. In today’s blog, we share some tips for staying safe and crushing your next outdoor winter run.
Tips For Running Outside In The Winter
Keep these tips in mind before you head out for your next winter run.
1. Pick The Right Shoe – Don’t assume that the same shoe that you wear during the summer will be a perfect option for your winter run, especially if those shoes already have some miles on them. You’ll want a shoe with plenty of tread that is designed to keep you upright when running in less than ideal conditions. Invest in a shoe that is made specifically for running in the elements.
2. Dress In Layers – It’s also imperative that you dress to protect your body from the conditions. You can always take layers off as you go, but you can’t always add layers if you’re away from home and the wind picks up or the sun sets, so it’s better to have too many layers than not enough. Make sure you have plenty of coverage on your arms, legs, face, ears and hands. Wearing some thick socks and putting some toe warmers in your shoe can help keep your feet and toes warm, as they are particularly susceptible to colder temperatures since they are the farthest part of your body from your heart.
3. Be Visible – When layering up, be sure to dress in bright, reflective clothing. There is less daylight during the winter, and that can make it harder to be seen by vehicles. Even if you’re running during the day, the bright sun reflecting off the snow can make it harder for drivers to see clearly, so help them out by being as visible as possible.
4. Take Time To Stretch – Stretching and warming up is incredibly important before any workout or exercise program, but that’s especially true during the winter months when it can be harder for our body to prepare for activity. The synovial fluid that helps to lubricate our joints thickens in colder weather, making it more difficult to appropriately lubricate soft tissues that need to move and stretch during activity. Take at least 5 minutes to stretch and warm up before you begin your run so that your body can ease out of a static state and into an active one.
5. Take Things Slow – Finally, running in poor conditions and colder temperatures is going to be harder on your body, so take things slow and gradually build up your speed or distance. Don’t assume that you will be able to run the same distance or at the same pace as you do with an indoor run, at least not right away. The icy conditions and cold air will force your body to work harder, which can affect your speed or your endurance. Don’t get discouraged, because there’s no such thing as a “bad run.” Know that it will take some time to build up your pace and distance, and work to gradually improve both as your body adapts to winter running.
We hope that you keep running during the winter because our body craves this activity! For more tips, connect with Dr. Silverman or keep checking out our blog!