Running in the Winter
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,
snow, sleet or below freezing temperatures and run to survive the
winter, it is important to know how to protect the feet so they too,
can survive the winter months.
1. Consider running in a trail shoe, even if you are not running on
trails. Trail running shoes tend to protect your feet more than
lighter nylon running shoes. Trail shoes also have more traction for
slippery surfaces encountered during winter running.
2. Avoid cotton socks. Synthetic socks wick away moisture and help
prevent blister formation and cold feet.
3. Make sure your shoes fit. Running shoes used for summer may not
be an appropriate fit for winter. Many individuals will experience a
small amount of swelling in their feet during the summer. This may
cause a loose fit for winter, leading to heel slippage and potential
blisters.
4. Pair your socks and shoes. Don't assume your heavier socks will
work with your summer running shoes. Some individuals wear heavier
socks during the winter and this may lead to the toes being cramped in
the front of the shoe causing discomfort, numbness and sometimes
jamming of the toes leading to blood under the toenails. The reverse
is also true. Your summer running socks may not work with your winter
or running shoes.
5. 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.
6. Run on flat surfaces. In cold weather 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. If you trail run in the winter, choose trails with fewer
rocks, roots and dips.
7. Don't use your old worn-out shoes for winter running. Do not
start your winter running in shoes that have 400-500 miles on them.
Wearing shoes that are worn-out can lead to foot problems such as
plantar fasciitis and tendonitis.
8. Warm up slowly. 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.
9. Avoid speedwork in very cold weather. Speedwork in cold weather
will increase your chances of injury. Consider saving speedwork for
the warmer days, and use the colder days for maintenance runs.
10. 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. Overuse injuries occur more frequently in the winter as
runners unconsciously alter their gait to adapt to slippery, hard to
see surfaces.
Christine Dobrowolski is a podiatrist and the author of Those
Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot
Problems. To learn more about Dr. Dobrowolski and her book visit http://www.skipublishing.com/.
For information about products which help with common foot problems
visit http://www.northcoastfootcare.com.
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