Some people call you crazy, but you call yourself dedicated. And you know that running outside in the winter can help you reach your target heart rate faster than anything else.
At Core PT, we applaud your hard work. We also would like to offer words of caution—after all, somewhere between 30–75 percent of runners hurt themselves every year. That’s why we’d like to offer these five tips on how you can avoid injuring yourself during your winter run:
- Check the forecast.
If there was just a big snow storm, chances are the sidewalks and roads are not going to be clear enough for you to safely run. Use your best judgement when it comes to running in the Iowa winter. Watch the forecast to make sure temperatures aren’t going to drop dramatically while you’re out there. - Dress appropriately.
Any sporting goods store should be stocked up this time of year with cold weather running gear. Under Armor is probably the best-known brand when it comes to keeping your body heat in during an outdoor workout, but there are plenty of other brands that can keep you protected as well. If those are out of your budget this season, layer up before heading out.Look at the shoes you’re wearing as well. If there is a lot of mesh on top, the inside of your feet will become wet much faster. - Don’t neglect your warm up.
It’s easy for your muscles to tighten up when you first expose them to the cold weather. By doing a few jogs around the house before you head out, this can help you stay loose and avoid injuring yourself. The same goes for your stretches—you should always do those before you run. - Don’t forget to cool down.
The longer you’re out there in your warm weather gear, the more your core temperature is going to change. Make sure you get into something warm and dry as soon as you return inside. - Keep yourself hydrated
It’s easy for the cold weather and dry air to trick us into not realizing how thirsty we are. Just because you’re not working up as much of a sweat as you would in the summer doesn’t mean that you can neglect your water bottle.
If you have injured yourself during a run, don’t worry—the experts at Core Physical Therapy can get you back on your feet. In the state of Iowa, most insurers don’t require that you have permission from your doctor before you make an appointment with a physical therapist. Give us a call today and return to your passion of running sooner!