Now that the polar vortex has passed, it is safe to run outdoors again. However, running in winter can seem daunting for a number of reasons: the bitter wind, icy conditions and snow that feels similar to running in sand. Believe it or not, running in the cold weather has its health benefits and can be a great way to prevent the winter blues but there are still a number of safety precautions to take before you hit the pavement.
Take a look at ATI Physical Therapy’s suggestions for a smart and safe running season this winter.
Wear the right gear to run in winter
Exposure to cold air and icy roads could cause a running disaster. To avoid injury while running in winter, make sure to wear the right clothing and running accessories. Inhaling icy air can make your chest tighten and cause difficulty breathing. Wearing a neck warmer or a mask to cover your nose can allow your airways to open up and making breathing easier. Likewise, purchasing ice cleats to put on your running shoes can increase traction and prevent falls.
If you have to run in a few inches of snow, try reducing your overall mileage since this weather can cause stress on stabilizer muscles. Snow can slow you down, but also provide that extra traction you might need in the winter conditions.
Take precautions for winter weather
Running in the winter is risky, so make safety a top priority. Bring a set of keys, a credit card and your cell phone in case of an emergency. Icy roads and harsh conditions are factors that could cause an injury from loss of footing. If you must run alone, wear reflective clothing and stay close to urban areas. This way, runners can stop in a local store to warm up if necessary or get help if they are injured during winter running.
If an injury does happen, ATI Physical therapy offers complimentary injury screenings. ATI will help you get back on your feet and provide you with the next steps for continuing therapy if necessary.
Motivate yourself to run in the winter
The first step in getting fit during winter is getting outside. Motivation is key, especially during long and gloomy winter days. According to James Pivarnik, an exercise physiologist at the Michigan State University, those who live in colder climates tend to burn 15 to 20 percent more calories per week during the spring and summer versus the fall and winter.
As tough as it can be to get out for a run during the winter months, the winter is actually an idea time to run, according to fitness expert Tom Holland. He said that there is less heat stress on the body, making it easier to run.