RUNNING HIT THE PAVEMENT

The seasonal Autumn chill is sharp and a reminder that the days are getting colder. With the dip in temperature come other things like cold bodies, icy mornings, and a need for a little more self motivation when it comes to getting outside running and raising our heart rates.

Let’s say you’ve set your alarm clock, you’re going to bound out of bed and hit the pavement first thing in the morning. Well, there are a few things to keep in mind as your environment changes.

ADD AN EXTRA HALF AN HOUR

Cold weather running requires extra time. Not only are you wearing more layers, but rolling out of bed and getting moving in a cold house can slow things down a bit. The first step is to set your alarm clock a half an hour earlier.

EXTEND THE WARM-UP

It’s important to take the time to warm up properly in the winter. Ensuring your body is ready will not only make you more flexible and lower your risk of injury, but the coldness won’t be such a shock. Extending your warm up from five or ten minutes to fifteen will help your endurance and lower your risk of injury.

STAY WARM

We lose most of our heat from our extremities, so when exercising through the colder months it is important to stay covered. Be sure to wear a hat, gloves, and layers of clothing – especially a base layer that will wick the sweat away from your body. That said, even though it is important to stay warm, don’t overdo it! You may start out feeling cool, but running will compensate for it.

WEAR THE RIGHT SHOES

The right footwear is one of the most important things to remember. Choosing shoes with good traction will help keep you stable if you are running on ice and snow. Always watch where you are running and be sure to wear warm socks that will keep your feet dry as well!

DON’T OVERDO IT

Cold weather increases your heartbeat, but exercise will only intensify this. Try to prevent extra stress on your body by not pushing yourself too hard. Even though it may feel as though you are running more slowly, you will still reap the same benefits.

If you do suffer strain, injury, or problems while running, we can help. Book an appointment at Plaza Physiotherapy to ensure you are always in your top running form!