Cold weather is a hard time for runners. The days are short and freezing, making it difficult for people to get out of their comfortable beds and run in the frigid temperature. It doesn’t mean you should give up running when the mercury inside the thermometer falls down. Planning and using winter gear can make you are running comfortably throughout the winter. Here are some safety tips for running in the winter season.
WARM UP BEFORE YOU RUN
In any weather, no matter if it is summer, rainy, or winter season warming up will benefit your joints and muscles. This will keep your metabolism going and warm up the muscles. Warming up is especially necessary for winter. Colder muscles are more at risk of getting injuries. The human muscles are not efficient in particular, as they convert only 25 percent of the energy uptake into actual motion. The majority is transmitted into heat.
BREATHE THROUGH YOUR NOSE
Unless you’re going to the Arctic or the Himalayas, you can basically run outdoors in normal winter temperatures. At least in central European latitudes, there are very few days when it’s really uncomfortable outside. Nose breathing is important in cold weather. Our noses warm and humidify cold air and filter out dust and dirt. The best way to inhale and exhale is through your nose. When you exhale, your breath moistens and warms the mucous membranes. On the other hand, when you breathe only through your nose, these membranes draw both heat and moisture. However, some runners are better at nasal breathing than others because they rely so much on their nasal anatomy. With narrow nostrils and a small nose, less air is drawn in with each inhalation, creating too much resistance, putting undue strain on the respiratory muscles, and causing shortness of breath. In that case, you should also breathe through your mouth.
Winter doesn’t make you thirsty as much as spring or summer. Still, make sure you drink plenty of water so your body can regulate its temperature efficiently.
Even with the best precautions, the risk of accidents while running cannot be completely eliminated. Be sure to let someone know where you are going, especially if you plan to run remotely. If possible, carry a mobile phone so you can contact someone in case of an emergency. Being committed is a big part of running, but knowing when to continue is also important. Even the best athletes shouldn’t face wind chills below 13 degrees. Instead of risking an accident or hypothermia, go to the gym, climb the stairs, or jump rope indoors.
PLAN YOUR ROUTE
Slippery and icy conditions are an unavoidable part of winter running. With this in mind, you can reduce the number of hazards along the way by planning your running route through areas with direct sunlight. Avoid areas that are in constant shade, as ice and snow tend to hold for weeks.
If you sustain an injury while running in the winter, visit Specialty Care Clinics for quality primary care. Visit us now.