The cold weather is here and it’s time for runners to prepare for the winter season with injury prevention in mind. Here are a few tips to get you started and to enhance performance!
1) Warm up: In colder weather, an active warm-up becomes more important to help prep the body for running and exercise. Muscle temperature is highly correlated with muscle performance. An active warm-up will help increase your core body temperature and promote blood flow to muscles. This can be as simple as marching on the spot, jumping jacks, or going up and down stairs. If you have a warm-up routine from your physio or coach then do that before heading out. If you are unable to do this, begin your run with 10 minutes of jogging at 70% of your normal pace. A great rule of thumb is move enough to feel yourself just start to lightly sweat.
2) Layer-up: To help maintain your body temperature while you run, wear layers! By minimizing heat loss from your body, you can have an energy-efficient run. Wear thermal sports socks to keep your feet warm without the added bulkiness. Add a hat and running gloves when the temperature drops below freezing.
4) Plan your routes appropriately: Be sure to regularly check the weather forecast. Plan your longer runs when the wind is low and the temperature is moderate. On a windy day, try to run into the wind for the first half of your route while your energy reserves are highest. Be flexible with your pace and mileage. Once the harsh weather and ice arrive, the running surface becomes much different compared to the summer months. As you run, think of keeping “short turnovers” rather than reaching for the ground in front of you. Shorter strides can help maintain your balance on slippery, uneven winter ground. Moreover, with icy ground to train on, speedwork is less of a priority to avoid slips, trips, and falls. Instead, focus on maintaining an easy, conversational pace. On the whole, it is often best to keep your winter mileage relatively conservative compared to hard summer training blocks. The little muscles in our feet and lower legs have to work harder when we contact uneven surfaces (i.e. ice). This is why you may notice that your feet feel more sore after running on uneven snow versus dry pavement, although this sensation tends to improve as you get out more often.
Plan your longer runs when the wind is low and the temperature is moderate
5) Schedule in your recovery time: A combination of heat, stretching, massage and foam rolling 24 hours after your run can minimize muscle damage and maintain flexibility. I recommend at least 10 minutes of planned recovery time following your run. This is the most commonly ignored running habit and the most important in preventing injury – make sure you make time to recover.
6) Make time for strength training : Strength training is an essential supplement to a runner’s roadwork because it strengthens muscles and joints, which can improve times and decrease injury risk. If you want to perform at your full potential, you need to take a comprehensive approach to running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, and strength. Exercises that target single leg control such as lunges, hip extension with bridges along with calf and core are a good place to start!
Overall, have no fear about running through the winter season! There are numerous perks associated with winter runs - such as keeping up your fitness, releasing endorphins (happy hormones), and getting fresh, crisp air.