Considering how cold it’s been in many parts of the country, we commend any runner who chooses to run outdoors. However, one must be willing to take the proper precautions to protect their body in such an environment. Any injury that takes place during cold and/or snowy conditions may be exacerbated beyond what one might expect on a beautiful summer day, and you want to ensure that you can keep those injuries from happening and react appropriately if they do occur.
There are ways to protect yourself in this regard, and a new report features some insights on this very topic from a representative of the Mayo Clinic. Think about them the next time you decide to run outside in borderline freezing temperatures.
First, be realistic with what you hope to achieve, especially your first couple of times out in the elements. If your body is used to running in warm conditions, it may not react the way you hope it will the first time out in the cold. Whereas a three or four mile run may have seemed like child’s play before, you could find yourself getting winded far sooner.
Listen to your body as you work out in the winter. Give it time to get used to running in the cold if this is something you intend to do for the next few months. Don’t get frustrated and don’t push yourself too hard. It’s okay to be below the mark you set yourself in the summer. By not pressing your body an unreasonable degree, you can protect yourself from the types of injuries that would really have you wishing for summer to return.
A more dedicated warm-up program can also help your body get used to the rigors of a cold workout. When it’s warm outside, you may start to slack off on the warming up of your body. Don’t let this happen in the cold. Instead of five to ten minutes, take ten to 20.
Be cognizant of the role that sweat is going to play during a winter workout. You’re still going to be sweating even if you don’t feel it, but where things get dangerous is when this moisture begins to drench your clothes, the precipitation causing your body temperature to drop precipitously. Drink plenty of water to keep your body up to the task, and make sure to change clothing the moment you head inside.
Finally, realize that while it’s acceptable to run in the cold, ice should probably still be avoided. If you slip up on an icy sidewalk, you could experience an injury that causes you to miss winter entirely. Head to the gym during such conditions to prevent such an injury.