Winter Running
The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in. For those who don't mind a little rain, it is important to know how to protect the feet so they too, can survive the winter months.
Check the grip on the soles of your shoes, as slippery surfaces can lead to injury. For those who run regularly on slipper surfaces, overuse injuries occur more frequently as runners unconsciously alter their gait to adapt to the change of surface.
Keep feet as dry as possible and try to wear socks that wicks away moisture and help prevent blister formation and cold feet.
Make sure your summer sneakers are suitable for winter. Running shoes used for summer running may not be as an appropriate fit for winter due to thicker socks and wet conditions. Tight shoes with bulky socks may lead to the toes being cramped in the front of the shoe causing discomfort, numbness, nail problems and sometimes jamming of the toes if not properly fitted.
Avoid tight footwear in cold weather. Tight shoes may decrease circulation to the toes and increase the chance for nerve impingement on the top of the foot or neuroma's.
Warm up slowly on really cold days as your muscles will take longer to warm-up in colder weather. Your chances of injury increase when you do not take the time to warm-up properly. On really really cold days or when traveling to icy environments avoid speed work and try to run on flat surfaces as it is more difficult to adjust to uneven terrain because your muscles do not react as quickly. This will increase your chances of developing muscle strains and sprains.
Don't use your old worn-out shoes for running. Wearing shoes that are worn-out can lead to foot problems such as plantar fasciitis and tendonitis. For tips on running shoes click here
And, if you find your feet and legs are too icy to preform properly as can happen to some people, especially those with Ranaud's syndrome, take a break from running. Consider cross training if you are feeling stiff and sore or if you are experiencing foot, ankle or leg discomfort
Check the grip on the soles of your shoes, as slippery surfaces can lead to injury. For those who run regularly on slipper surfaces, overuse injuries occur more frequently as runners unconsciously alter their gait to adapt to the change of surface.
Keep feet as dry as possible and try to wear socks that wicks away moisture and help prevent blister formation and cold feet.
Make sure your summer sneakers are suitable for winter. Running shoes used for summer running may not be as an appropriate fit for winter due to thicker socks and wet conditions. Tight shoes with bulky socks may lead to the toes being cramped in the front of the shoe causing discomfort, numbness, nail problems and sometimes jamming of the toes if not properly fitted.
Avoid tight footwear in cold weather. Tight shoes may decrease circulation to the toes and increase the chance for nerve impingement on the top of the foot or neuroma's.
Warm up slowly on really cold days as your muscles will take longer to warm-up in colder weather. Your chances of injury increase when you do not take the time to warm-up properly. On really really cold days or when traveling to icy environments avoid speed work and try to run on flat surfaces as it is more difficult to adjust to uneven terrain because your muscles do not react as quickly. This will increase your chances of developing muscle strains and sprains.
Don't use your old worn-out shoes for running. Wearing shoes that are worn-out can lead to foot problems such as plantar fasciitis and tendonitis. For tips on running shoes click here
And, if you find your feet and legs are too icy to preform properly as can happen to some people, especially those with Ranaud's syndrome, take a break from running. Consider cross training if you are feeling stiff and sore or if you are experiencing foot, ankle or leg discomfort
Related articles
- Summer Running
- Running Shoes
- Sports
- Cold feet
- Biomechanics and Orthotics
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