Tips For Running In Bad Weather
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Dress appropriately. You want to stay warm and dry in order
to protect yourself from the elements. The best way to do this is to dress
in layers, with a base layer made of fabric that will wick moisture away
from your skin (like CoolMax), a middle layer for warmth and a top layer
that serves as wind protection.
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Protect your hands, feet and ears. Many people forget to cover these
areas. These areas are very prone to frostbite, so you want to avoid doing
that. Don’t worry about how you are going to look - wear a hat or
a headband that will keep your ears warm. Check your local running store
for a good pair of winter socks and gloves or mittens. We find that fleece
is unbelievably warm. We wear fleece jackets/tops, gloves and hats. Fleece
keeps the sweat away from your body as well.
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Protect your eyes. wear sunglasses to guard against the glare from sunlight
reflecting off the snow.
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Wear good shoes. If you have had your running shoes longer than a year,
you need new shoes! This is one thing that we learned a long time ago.
You need to invest your money in good running shoes if you want to avoid
an injury. Old shoes lead to injury. You may notice that all of a sudden
your knees hurt, your back hurts, and you didn’t do anything to injure
them. The first thing to think of is your shoes! This is especially important
when you are running in wet/cold weather. You may want to invest in a pair
of “off-road” or “trail” running shoes to help
give you added traction. This is what we use. Some people like to use a
lightweight traction device that provides stability on ice or snow. It
fits easily over your shoes, won’t affect your natural stride, and
will allow you to run with added sureness to your footing. We cannot stress
the importance of this enough. Very often, we see patients at Caring Medical
who tell the physicians that they have been using the same athletic shoes
for years! Sorry guys! This has to stop if you want to prevent injury!
You’d be surprised how well you can do with a good pair of shoes!
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Stretching and warming up. Warming up with a slower run is optimal in
cold weather. Many people have differing opinions on this topic. Some people
recommend stretching prior to running. We find that starting your run slowly
and then stretching after your run makes more sense. Muscles take longer
to warm up in winter, which means they’re more susceptible to pulls
and tears. Jog in place, run up and down your stairs a few times, do some
jumping jacks before you head out the door, or just start out slowly. Stretch
after you complete your run, while your muscles are still warm.
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Be visible to be safe. Running on the road is dangerous enough, let alone
running in the dark on the road. This is especially important during the
dark of winter. Make sure you are visible to passing motorists by wearing
reflective clothing. Stay in well-lit areas so you can see where you’re
going and watch for slippery patches. Some runners carry a flashlight or
wear a headlamp for better visibility.
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Stay hydrated. Some people won’t sweat as much during the winter,
but others of you will, depending on your body type. Either way, that doesn’t
mean your body does not need water. Carry water with you and drink before
you feel thirsty.
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Consider running with a friend, or taking a cell
phone. If you do slip
and injure yourself, a running buddy or your cell phone will be available
in case you need help. Plus, a little companionship and conversation goes
a long way to making the training more enjoyable!
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There’s no need to let
the elements relegate you to running on a treadmill during the winter/early
spring months. Use caution and common sense so that you can keep your outdoor
workout going throughout the year.
If you do sustain an injury or feel that
something is “not quite right” you
know where to come! That’s right! Caring Medical sees all kinds of athletes.
We understand what you are going through. We can give you sound advice and
treatment in keeping with your training goals. Being athletes ourselves, we
understand your point of view. We know how important it is to keep running,
or playing hockey, or shooting hoops, or getting out to golf. It’s part
of who you are. Don’t let an injury keep you away from what you love
to do!
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