Winter is here in Minnesota, and while many people may be bringing those treadmills out of storage, plenty of people still want their runs to take place outdoors. Running in the wintertime can be an enjoyable experience, but you have to take a few more precautions than you do in the summer. Below, we share five tips for staying injury-free if you’re looking to run outdoors this winter.
Outdoor Winter Running Tips
Keep these tips in mind if you’re going to be running outdoors in the winter.
1. Wear the Right Clothes – If you’re underdressed, you’re going to be freezing, but if you’re overdressed, you’re going to sweat, which can freeze and also leave you feeling cold. A good rule of thumb if to dress as if it’s 20 degrees warmer than it is. You’ll be slightly cool when you start your run, but you’ll find yourself at a good temperature as you get into your run.
2. Check Your Tread – If you’re running in the same shoes you used during the summer, you may be in for trouble if there’s not a lot of tread left on your shoes. Consider investing in a new pair with better tread for the winter, or better yet, find a shoe that is specifically designed for cold weather runs.
3. Be Visible – Winter in Minnesota means there’s not a lot of daylight, so you may be running before the sun comes up or while it’s setting, so make sure you are wearing high visibility gear. Don’t assume cars are going to stop for you either, even if you have the right of way. Be bright, and always make sure it’s safe to cross the street before entering.
4. Break Up Your Runs – If you’re a long distance runner during the summer, be smart about getting your mileage in during the winter. If you’re trying to run more than five miles, there’s a chance you’ll be very cold by the end of the run, and that can be dangerous. If you’re dead set on logging a bunch of miles outdoors, try to break up your runs. Run three miles in the morning and three after work, that way you’re not out in the cold for hours on end.
5. Change Quickly Post-Run – Your core body temperature is going to start dropping as soon as your run ends, and if you couple that with cold, wet clothes, you have a recipe for hypothermia and other cold-related issues. If your run ends at home, get out of your wet clothes quickly, and if you’re driving somewhere to run, crank the heat and have some extra warm clothes packed to change into post-run.
For more ways to stay warm and injury free during your winter runs, or to discuss any foot issues you might be having, reach out to Dr. Silverman’s office today.
