Running outdoors is one of the foundations of any fitness routine – it can be undertaken by almost anyone without any kind of special equipment, and it contributes to physical development and overall health in multiple ways. However, winter weather makes any kind of outdoor activity, particularly running, more difficult, to say the least. Chill winds and icy ground mean that running can be more than just uncomfortable, it can put you at risk of injury.
But if you’re an avid runner for fun or fitness, there’s no reason to abandon that pursuit during the winter. Taking the right precautions and consulting with a physical therapist are key to continuing your fitness routine during the winter while staying healthy. At JAG PT, we’re proud to serve fitness enthusiasts and athletes throughout New Jersey, New York, and Pennsylvania with the best in multi-specialty physical therapy care – book your appointment today or read further to find out more information on winter running safety.
How Should You Prepare for Running in Cold Weather?
Avoiding injuries and getting the most out of your runs in winter starts before you actually head out for the run. A few minutes of preparation can make running in cold weather much safer and more enjoyable. For example, do your usual warm-ups indoors – calisthenics and stretching are more important than ever during winter due to the greater number of risks that could result in injury. You may even want to incorporate some upper body stretching for better warmth and blood flow if your arms and hands aren’t going to be completely covered.
When you head out to run, you may not be able to take the exact same route that you do in warmer weather. Areas with steep slopes pose more of a slipping hazard in winter, so you would be better served sticking to level ground if possible. When you’re running on the street and taking a turn or getting to a new block, it’s worthwhile to slow down for a moment to check ahead of you for icy surfaces. Above all, checking weather forecasts is key – you don’t want to be caught unprepared by the cold or precipitation.
What Gear is Essential for Winter Running?
Proper clothing also goes a long way to helping you make the most of cold-weather running – and a jacket is just one of the pieces you’ll want to have. Running comfortably in the winter is all about layering. You should have a moisture-wicking bottom layer, a middle layer that you can readily move in, and an outer layer for warmth. If you’re going to be outside for a considerable amount of time, it’s good practice to wear a pair of insulated gloves.
And of course, your footwear must be appropriate as well. The shoes you put on for winter running need to have sufficient traction but not impact your mobility. This means that snow boots or other overly heavy shoes are not ideal. Instead, look for a pair of waterproof running sneakers with thick outsoles that give you a feeling of gripping the ground when you try them on. This type of shoe is what you’ll want in order to support your agility and balance when running in the winter weather. Be sure to also wear comfortable, warm socks that wick moisture.
Another key aspect of winter running safety is visibility in low light conditions. As the days get shorter and the nights longer, you may find yourself running after dark, and if you’re doing so near roadways, you need to make yourself visible to motorists. The simplest and most effective way to achieve this is with reflective, brightly-colored outerwear.
How Can You Prevent Injuries While Running in Cold Weather?
The best ways of preventing injuries in winter running are as much mental as physical. Simply remembering to take the right steps and forming good habits goes a long way. You may have to pace yourself to a greater extent than when you run in warm weather. Not pushing as hard allows you to be more cautious about where you step, for example, which can help you avoid slips and falls. A shorter and more measured stride can also help matters, and while consciously changing your gait can take some effort at first, this can pay dividends when you apply that greater level of concentration to your runs throughout the year.
You may sweat less when you exercise in the winter, so hydration might not be top of mind, but it’s still very important. Bring a sufficient amount of water and remind yourself to regularly take a drink. Finally, listen to your body and don’t attempt to ignore pain. If you’re starting to hurt, slow down or stop and assess yourself, and if musculoskeletal pain persists, see a physical therapist.
What Should You Do If You Experience Pain or Discomfort After a Winter Run?
Sometimes, however, accidents happen. No plan for injury prevention is perfect or covers all eventualities, and even a run that goes perfectly can result in unexpected soreness, stiffness, or pain afterwards.
If you evaluate your own pain and it’s not severe – you can walk unaided and it does not become worse over time, for example – then you can take care of it on your own. Rest, gentle stretching, and applying a heating pad or ice pack as needed can help you avoid having to take pain medication. Stretching can be particularly valuable, as it promotes circulation and in the case of cramps, is a direct remedy. If you have a foam roller, using it on the affected joint can help alleviate tension and promote recovery.
Bruising, immobility, numbness, severe swelling, and increasing levels of pain are all signs that you should get professional help for your injury or condition. A physical therapist will give you a plan for recovering, and just as importantly, help you to avoid the same type of pain in the future.
Schedule a Winter Running Assessment with JAG Physical Therapy
All in all, the best path to injury-free peak fitness during winter is by working with a professional physical therapy team. At JAG Physical Therapy, we’re your local PT specialists bringing you compassionate care and fitness support throughout the year, but especially in winter, when musculoskeletal conditions are more likely. Book your appointment today or contact us for more information on how we can help you meet your health and fitness goals in winter.