If you are like me and just started running, the colder months can start to feel pretty daunting. As someone who made it up to a whopping 2 miles, I’m trying hard not to go backwards on my progress. Thankfully, our SOMA Physical Therapists have gathered some tricks and tips to keep us all running this winter season.
1. Warming up is non-negotiable
As the weather continues to drop, warm up inside to get your blood pumping.
Our therapists recommend:
2. Dress appropriately for the cold
Dressing appropriately might be the biggest struggle beginners face when it comes to preparing for running in the cold. The best rule of thumb is to dress for 15-20 degrees warmer than what it is outside. So if the temperature is 45 degrees, dress as if it is 60 degrees. This will help prevent you from overheating as your internal body temperature begins to rise.
You want to make sure you keep your sweat levels to a minimum. While sweating is inevitable, sweat-filled clothing will become extremely cold as you continue running. Prepare layers that you can shed as you get warmer.
For your base layer, you will want something that is moisture-wicking. This type of garment is designed to keep your body warm and dry during physical activity. Look for fabrics like polyester and nylon. On top of your base layer, many runners prefer a fleece jacket, an insulated vest, or a windbreaker. A thin running hat or headband will keep your head and ears warm, and lightweight gloves will protect your hands. Remember, removable layers are the key to adjusting temperatures as you run.
For the bottom half, choose a pair of running tights or pants that are moisture-wicking but also woven tight enough to keep out the cold air. Consider longer thermal socks to keep your feet warm in your shoes. When it comes to your shoes, waterproof ones will go much further than you think. It’s important to keep your feet warm and dry in the winter!
3. Give yourself time to adjust
Running in the cold is inherently harder, and it’s normal to need time to adjust to running in these new conditions, both physically and mentally. You may notice things like coughing or difficulty breathing. This is completely normal and is your lungs reacting to the colder and drier air. Listen to your body’s signals and respond to them to keep yourself safe.
4. Cooling down actually equals warming up
Although it may feel unnecessary, failing to keep warm after a run can increase your risk of catching a cold. Remember to change out of your sweaty clothes and put on warm layers as soon as you can. This helps you avoid chills and regulate your body temperature. You can also prepare a warm drink or meal for after your run to help raise your body temperature.
5. Know when to stop
If something feels wrong, listen to your body and recognize when it might be time to seek professional help. Pushing through hip or knee pain is only going to make it worse. Our SOMA Physical Therapists specialize in creating treatment plans to get you back to running pain-free. A professional analysis will also help you understand your running gait and cadence, helping to correct any bad habits and prevent future injury.
We hope these tips and tricks will help you conquer the winter cold. Happy running!
