Winter Running

Nov 16, 2018

It’s cold and dark, the wind is howling, and the streets are covered in snow. The last thing you want to do is go out for a run. It can be difficult to stay motivated and keep up the same running habits in the winter; many decide to spend 5 months in the gym on a treadmill or track.  However, as difficult as it is, research shows that running in colder temperatures has many health benefits! Some of these benefits include:

1. Boosts metabolism: eating more and exercising less is common in the winter months. Exercising in colder temperatures forces the body to burn more calories by regulating core temperatures, and pumping more blood throughout your body. This increases calorie burn during running and at rest.

2. Enhances performance: Running in cooler temperatures significantly decreases cardiovascular strain on the body, which helps to boost running performance. Tom Holland, author of The Marathon Method, states “the colder the weather, the less heat stress on the body, making it easier to run.”

3. SAD prevention: Getting outside also helps to ward off seasonal blues, by increasing your daily dose of vitamin D and releasing ‘feel good’ hormones to combat seasonal depression. One study published in the journal of Environmental Science found that people who ran outside reported increased energy and decreased feelings of sadness and anxiety.

Here are some helpful hints to have fun, keep warm, and stay injury free during the winter running season!

1. Wear the proper gear

-       A good rule of thumb is to add 10-20 degrees to the outside temperature to calculate your running temperature. This might start with some trial and error, to see how many layers you need for certain temperatures. You want to start your run uncomfortably cool, with a moisture wicking fabric against your skin to keep sweat away and keep you warm and dry for longer. When you’re finished your run make sure to get out of your sweaty clothes as soon as possible! The body temperature drops quite quickly.

-       Protect your extremities! A large amount of body heat (nearly 40%) is lost through your head, hands and feet. Be sure to cover up your ears, head, hands and feet especially in temperatures lower than 10 degrees.

-       Icy sidewalks create dicey stability! You may want to invest in some trail runners or strap on metal spikes to the bottom of your shoes. It is also helpful to make shorter strides and keeping your centre of mass closer to the ground.

2. Warm up inside

-       It is important not to start cold in cold temperatures. Take extra time to warm up inside with some dynamic stretches and jogging on the spot to raise the heart rate.

3. Be Seen

-       Since there are fewer hours of sunlight during the winter months, you may find yourself running in the dark. This is a good opportunity to check out your neighbours’ Christmas lights, but make sure you choose routes that are well lit. Also, wear reflective clothing, and headlamps if you are running in complete darkness.

4. Pace yourself

-       Especially when running through snow, it is important to allow the body to adjust to the different terrain. Snow creates uneven running surfaces; therefore, your stabilizing muscles are forced to work harder. Doing too much too soon increases your risk of injury.

Don’t let the winter months trap you on the treadmill. Time to lace up the joggers, bundle up and get out there!

If you have any questions, feel free to reach out over instagram, find me @keepingpace_pt or email cchristianson@activephysioworks.com


Resources:

Cancer Research UK: (retrieved November 18/18). https://www.londonwinterrun.co.uk/news/running-winter-easier-body/

Holland, Tom. (2007). The Marathon Method: The 16-Week Training Program that Prepares You to Finish a Full or Half Marathon at Your Best Time. Fair Winds Press

Roe, J. (2016). Cities, Green Space, and Mental Well-being. Environment and Human Health, Environmental Sociology and Psychology.

Smith, J, (2009). ‘5 reasons why running in the cold is good for you.” Meredith Women’s Network.

Wissem D. Sellami, M. (2018). “Seasonal weather conditions affect training program efficiency and physical performance among special forces trainees: A long-term follow-up study.”

 

 



Please add your bio info through your member profile page, or through your dashboard.


Posted By


Tag Cloud

taperingtreatment plansouth edmontonultramarathonWinter Injury Prevention#activephysioworkship replacementrunning gaitobstacle coursemarathon trainingjaw painyegfitnesskeep fit, have funmyofascial cupping therapystretchingconcussion testinglegacy park family festivalshoulder painmechanical stressyegbikephysiotherapyregistered massage therapymuscle tightnesscancer careclavicle fractureglobal edmontondirect billingMS Bike Leduc to CamroseITU World Triathlon Grand Final CozumelORIF surgeryp90xbellerose bike-a-thoncervogenic headachesshin splintssoccer injuriesskatingpelvic healthbarefoot runningfort saskatchewan chamber of commerceSt. Albert Triathlonspin classworkout planplantar fasciitistrail runsynchronized skatingheadachesms bike tour 2019niagara fallsBest Physiotherapistoutcome surveyultrarunningyou can ride 2techniquevolleyball injuriesrunning shoestournamentwarm handsorthoticsrunners kneescapulabasketball injuriescat-scanturkey on the trailsstaying fit while pregnantthoracic spine mobilityMS BikearthritisimPACT testingedmonton oilersagingbowen therapyphysical activityAADL fundingfitness journeyschoolvestibular rehabilitationlow back painSigvaris compression stockingsSt. Albertsigvaris stockingsfootballactive physio works 5kmdraw prizesthoracic spinefitnesshamstring injuriesphysiotherapy for cancer patientsholiday hoursroad racelife movestrail runningathlete injurytreating sports injuriesms bike tour leduc to camroseSwimcross trainingIT band syndromecupping therapyvolleyballvolunteerinjuryst. albert chamber of commercetraining on vacation10 miler training plandeath race training planslip and fallsclinic closureelbow paincompression5kshoulderinflammation injuryoutdoor running seasonfamilytrainingWestern Statesyou can ride twophysical therapyglute strengthGLA:D™rotator cuffhalf marathonseptember 30victoria daycupping in st albertitufotocommunity runpre-natal fitnessrunning footwearcommunity eventwarm heart#eddiedontbendpelvic floorshoulder imagingHawrelak Parkthrowing athleteswhy active physio worksfort saskatchewanedmontonankle sprains in athletescity chasereturn to sportexercise challengepreventing sports injuriesboxers fracturebowen techniquemarathon runningfestivalconcussionfrozen shouldercrutchescustom fit orthoticsSAPEC5kmgrand openingboxing1km kids fun runknee replacementvelocity stage raceolympian distance challengecuppingst albert road racearthritis of the spineplantar faciitisP-90Xtaperhip painThoracic Outlet SyndromeBPPVeastercornGLA:D® Edmonton10 milercommunity involvementstrength trainingsocceryogairon legsTMJcupping therapy in st albertHealth Information Actachilles repair surgeryadjunct to Physiotherapywrist paindry needlingfast trax ultralateral epicondylitissmall business nomineedefining paintraining nutritionTeam Rehabgait analysisrunning techniqueconcussion in sportdynamic stretchingrecoverylost souls ultragood fridayultrasoundpelvic health physiotherapygait aidscity chase national championshipsshockwaveneck paincyclingdraw prizeknee injurydown and dirty obstacle courserotator cuff tearrunning formdr shepsfree fort bbqeaster mondaycanadian trailsdiagnostic imagingGunn theory of IMSparadeexercise programrental car motor vehicle accidentUrinary Incontinencekids of steel triathlonOsteoarthritisicehalf ironmanadventure racingCBC interviewconcussion managementrestWTS EdmontonyegphysiobiomechanicsfasciacharityfundraiserPostureacupunctureTOSyardworkroastACL injuriesprehab before rehabworld physical therapy dayfernie ultratraining plan100 miledave proctorworld grand final edmontonracingIntramuscular Stimulationms bike tourlumbar spine imagingadaptive cyclingpatellar tendonitisextended health careGLA:D™ knee programvertigobaseline testingglute strengtheningmarathonpain centresGLA:D® St. Alberthikingconcussions in sportflexibilityworld championshipsdeath racefirst tri10 milebellerose bike a thonHIITcouch to 5kultrarunnerdr chantendor tearITU World Triathlon Grand Final EdmontonIMSctv morning livecore strengtheningstrengthfun in the fortdizzinessjumpers kneeshoulder injuriesworld triathlon championshipsgolfer's elbowst albert 10 milerheart diseaseavoiding injuryironman canadaPFPSWPTDcity chase canadacold weather runningmotor vehicle accidentbanff triathlontreatment for headachesMedial Epicondylitismagrathkidsservus placegreat white north triathloncarpal tunnel surgeryshoulder dislocationGLA:D™ back program#teamrehabbikinghockeyankle injurieshiking in the mountainsheadachehealthy recipesGLA:D®aquathontrapsremembrance daytriathloncycling racehockey injuryshockwave therapyrehabilitationSCAT 3best of T8NironmanexerciseMRIoutdoor runningRuncaneair relaxnerve glidespainmodified return to activitymud runtext neckneedlingjames deanpine to palmcarpal tunneltrapezius strengtheninglifestyle exposinister 7city chase national championshipoutcome measuresnational triathlon championshipship impingmentcortisoneankle sprainsleepwounded warriorsmedical mission to Ecuadorsports injuryrunningultrast. albert road race10milerout run rarefoot painbikes on broadwayfitness programalberta health servicescanada day paraderoad rage hockey tournamentnutrition10kmtour de palm springsfoam rollertennis elboweating cleancanada daywhat to expectwinter runningregistered massage therapistphysio for golfnational championshipsgolf injuriesorthopedic surgeonsknee painfort saskatchewan trade showrace seasonpricemassage therapyswimminginjury preventionheel painst albert triathlonpush up programpregnancy back painsafe exercises during pregnancyhamstringback painoperation esperanzakids fun runactive physio workssecondary submittingcustom fit compression stockingsBiketrade showget movingcity chase world championshipcomplete concussion management inc.pole walkingpelvic girdle painITU World Grand Final Triathlon Edmonton5km obstacle courseinfluence of painswimmercommunitynew york marathonyegfitultra runningprotectx-rayfirst appointmentstrengtheningctv edmontonhigh intensity interval trainingrunning injuriesexplore albertasports concussionRaceexercise planlumbar spinecompression stockingstriathletegolfbackpack safety


Archive

What to Expect

We understand that you may have a few questions before visiting our clinics for your initial appointment.

Book an Appointment

Book in for an appointment with one of our qualified Active Physio Works Physiotherapists &
Registered Massage Therapists.

Treatments

We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.