Winter Running Tips

This blog includes tips and tricks you need to know to make sure you are prepared and safe while running this winter season.

Clothing/Running Attire

It is important that you layer your clothing when running in the winter. This will allow you to be prepared for any weather you may encounter. Depending on the temperature you may need to add or remove different layers.

Your attire should ideally include a T-shirt/Long Sleeve Shirt, Jacket, Vest, Subzero degree running Tights, Headband/Hat, Gloves/Mitts, a Buff/Face covering, Watch/Run App and Running shoes.

Pro tip #1

When it is really cold I like to keep a Buff over my face for the first 1km to help regulate the cold air. As your body adjusts, you can pull it down and you won’t experience the burning sensation the cold air creates in your lungs.

Pro tip #2

Have more than one pair of shoes to cycle through to make sure you are never shocking your feet with a new pair and also to keep them guessing! There are also running shoes that are made specifically for winter running.

Warm Up

Warming up before a run in the wintertime is super important to help reduce the risk of injury from getting too cold. The following exercises are great for not only activating muscles used while running but to also make sure they are warm enough through the entirety of the run.

Here are a few exercises you can try:
Leg Swings Fire Hydrants Hip Hikes
Roll/Stretch the Bottom of Your Feet
Cat/Camel

Cool Down

Recovery. Recovery. Recovery. Even 5 minutes of cooling down after a run can assist in allowing your muscles to recover; helping to decrease risk of injury. It also gives your muscles a chance to relax and adapt to the training.

Running Drills

• ABCs
• High Knees
• Strides

Stretching

• Hip flexors Quads Glutei Piriformis Hamstrings Calves
• Bottoms of the feet
• Hydrate/Refuel

Safety disclaimer * When running in the winter be aware of the conditions and be sure to slow things down when the elements are slippery!

It is important to listen to your body and pay attention to any signs of overtraining such as injury. If needed ease up on your weekly mileage. But most importantly, have FUN out there pounding the snow-covered pavement! If you encounter any running-related injuries, please contact us to see one of our experienced physiotherapists, chiropractors or registered massage therapists.