As the days grow short and the weather gets colder it can be easy to neglect exercise in favor of hot chocolate by the fireplace. Of course, many Coloradoans love the outdoors and want to stay in great shape all year round. For those of us that run, this means getting out and putting a few miles in even when it’s a bit frigid. Here are a few tips for staying safe when you are running in the wintertime.
The first thing is to stay warm, but not too warm. Dress like it’s about 20 degrees warmer than it really is. It should be a bit cool when you first go out, but as you run you will warm up. If you dress too warmly it will be uncomfortable and you will sweat, which can be a problem in cold weather. Also make sure your shoes don’t have mesh, Gore-Tex running shoes are a great choice. You don’t want your feet to be cold and wet.
Warm Up Inside
Do your stretching and a quick warm up before you go outside. If your body is already warm, the cold temperatures outside will be much easier to handle. Cold weather will also make you less flexible so it’s more important than ever to stretch and warm up properly.
Be Seen and Be Bright
Short days mean you may be running before sunrise or in the evening dark, at least here in Colorado. It’s very important that in
Ice and snow can be treacherous and foot and ankle injuries and occur very quickly. It’s best to avoid slippery surfaces, but if you do take that chance you might look at getting some ice grippers for your shoes. These devices clamp on to your shoes to give you better traction. Many runners will alter their foot strike to try and compensate for
If you do have an injury be sure to follow the RICE protocol (Rest, Ice, Compression, and Elevation) and contact your local podiatrist as needed. Drs. Hatch, Vaardahl