Follow these 5 Steps to Run Safely During Winter
The cold weather can impact your running schedule to a great extent. However, it is one of the best seasons for runners and sprinters. With the roads less crowded and the weather cool, running is a great experience during the winter. Just follow the below-mentioned strategies to avoid injuries while running in the cold.
Make yourself visible
Do you prefer running while it is still dark? In that case, wear flashing lights or a reflective vest so the passing traffic can see you. In the event that it is snowing and you see the road completely devoid of traffic, beware! A car might appear from nowhere and hit you before you even realise what occurred. Also, keeping a runner’s ID in your pocket or shoe is a smart step. You never know what might befall.
Keep your running form intact
Have you ever checked the way you run? If not, do it, and you may identify some anomalies in your running form and what better time than winter to improve your running form. A hallway, gym or track are useful places for a running drill.
Running is not about moving your core and hips (trunk). It is about keeping the core stable while moving your limbs. The injuries from the hips to feet, according to several running experts, are caused due to an unstable trunk.
A few quick exercises can help in bringing the stability. Try out those exercises that you enjoy doing and that are challenging. With time, as you become a pro in injury-proofing schedule, you can indulge in other exercises. Since research highlights the role of hips in the increasing number of accidents, it is best to strengthen the hips to avoid injuries.
The soft tissue in your legs become stiff as you run. This is good from one aspect, as the stiffer tissues store energy and then releases it to help you veer your movement with little effort. However, stiffness, if not checked may lead to injury. Therefore, you must opt for a flexibility routine to help maintain the softness of the tissues.
To that end, winter is the perfect time to finalise a routine and arrange it as ‘full’ and ‘quick’ for days when you have lots of time and when you are busy respectively.
You may work on your flexibility after your runs or as an isolated exercise; they will benefit you either way. You may also choose to practise a few poses of Yoga to help bring flexibility to your body and prevent injuries that may result from running.
Take care of your injury areas
Are you scared that your Achilles heel is a bar to your running dreams? Calves, hips and plantar fascia are some of the concern areas asking for your attention. Do exercises that focus solely on your weak area and don’t confine the practise to only those times when the area is hurting. Make it a daily habit to work on it. Stretches, a couple of exercises and massage techniques are enough to address those areas, unless there is a severe problem.
Sprinting and running can be made safe even if it is winter. Just be careful and prepare yourself properly, you won’t need to carry medicines or bandages ever while running!