Runners need to keep their muscles in top shape during the winter as well as the summer. If they don't, when it comes time to train again in the warmer months, they are more likely to obtain an injury. However, running in the winter poses some form of risk as well. Continue reading for tips to handle winter running pains.
Stay Warm
Staying warm in the winter is vital to help from not getting sick. The warmest part of the day is between 10am and 2pm. You should plan ahead and try to schedule your runs during this time interval because the sun is out. You should avoid running in the shade and between tall buildings. Shade and wind will cool down your muscles at a rapid pace, which will cause them to shiver and contract. These contractions are usually caused by sudden muscle or tendon tares. Your clothing also plays a major role when dealing with winter running pains. Your sneakers should not have much breathability, but they should have wicking fabric to absorb moisture. It may also be a good idea to invest in a pair of thermals to keep your arms and legs warm. You can also wear an extra layer of pants over them for added protection. An appropriate jacket is also necessary. It should not be too heavy or uncomfortable. It should be made of windproof material to keep you warm. Wool hats are also a smart item to add to your running look. Wool is the only fabric that still retains heated when wet. Even though you are sweating, your head will remain warm, which is most important.
Safer Routes
Uneven, wet, or icy terrain is the perfect place to get injured. The slightest loss of balance or footing can result in a slightly pulled or strained muscle. This usually occurs in the hip and groin areas. You should try to find routes that are clear and well lit. It is important to work on the mobility of your hips and groin in order to avoid these injuries. Runners often lack side to side or lateral mobility, and that is why if you fall, these areas are more likely to experience an injury. Exercises such as bridges, planks, lunges, and squats can help you. The cold ground also puts extra stress on the legs. Injuries like plantar fasciitis, achilles tendonitis, and shin splits can occur. By warming up a little extra, you can help your body when running outside. You should also stretch your legs and make sure the shoes you are wearing are not old and their cushion is still in good condition.
Reactions To Running In The Cold
There are some things that your body does naturally to help you stay protected in the cold weather. For starters, your body reverts the blood from your skin to all of your organs. This is why you experience cold hands and feet. While you are running outside, you should be sure that you are wearing gloves and an extra layer of socks. Red cheeks can also be experienced while running in the cold. Your skin becomes irritated by the cold and this can lead to blood vessels that dilate and burst. It is important to protect your skin during the cold months, even when you are not running. Many people say that they experience a burning sensation in their lungs while they run. Your lungs are not burning, your body is warming up the cold air as it travels through the body. These are things that your body does to help you out in the cold time.
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-Franki
