Don’t let the cold weather stop your from working out this winter. If you find that the cold weather gives you achy joints and sore muscles, or you’re afraid of a major wipe out on black ice, don’t let it stop you anymore. Here are a few ways to battle the winter weather on your morning run.
Stretching
Stretching when your body is cold can do more damage then good. Running in the cold is all about total body warmth. Stretching when your muscles are cold could further damage cartilage or tear your tendons. Make sure you are properly warming up before beginning your run. Add 5- 10 minutes to your normal warm up routine to get your body temperature up, and then begin stretching. An adequate warm up should be about 10-15 minutes. When your muscles are warm it increases your flexibility and range of motion preventing an injury.
Cold Feet
Have your toes ever gone numb in the middle of a winter run? This can happen from a small circulatory or footwear problem. When this happens you should first try to make a fist with your toes, and then do some calf raises to get your blood pumping in your lower legs again until you begin to feel the numbness go away. When you get home from your run it is important to elevate your feet to relieve pressure, helping them return to normal body temperature.
Black Ice
Not much can be scarier or more embarrassing then wiping out mid run. Regularly we don’t think about the placement of our feet when we are running, but even the slightest imbalance can send us soaring onto our bottoms on black ice. To avoid this focus on your foot placement when running, focus on your heel contact with the pavement. Another suggestion would be buying light trail shoes or shoes that provide good traction.
Winter Work Out Apparel
Since it is most important to stay warm through out your run, when getting dressed make sure that your hands, feet and head are all dressed warmly. They are the first parts of the body to become cold. It is suggested that you practice a 3-layer rule, light quick drying layer such as under armor, a fleece, and then an outer shell jacket. A waterproof shoe is ideal for winter running, or a light trail shoe is also suggested. A light trail shoe offers enough traction in most icy conditions and the same support a running sneaker would provide. If you don’t want to purchase a new pair of shoes try using a waterproof seam sealer to make your current sneakers more water resistant.
Credits: Fitsugar.com and Fitnessmagazine.com
photo credits: google images