As the winter months approach, running outdoors in cold conditions is not as appealing as the warmer months to many of us. Using these helpful winter running tips will make your workout safer and, hopefully, maintain your desire and commitment.
Cold and icy conditions are the ideal scenario for slipping and injuring a muscle or even breaking a bone. It’s advisable to warm up indoors before you hit the pavement and to be especially vigilant if the conditions are icy or wet. When running in cold weather, warm up slowly and gently. Your muscles are cold and need a chance to warm up to prevent injury. Most wise runners use the winter season for maintenance runs. You are increasing your risk of injury if you try to do speed work in the severe cold.
Try not to run on icy roads and opt for snow as this surface will provide you with better traction. If you must run in an icy area, think about putting spikes over your running shoes, but make sure you have proper instruction before hitting the pavement.
Choose the proper clothing to keep you warm and comfortable while still maintaining your performance. Synthetic and breathable fabrics will wick perspiration away from the body to the outer surface of the garment where it can evaporate more easily. You want to dress in layers with the layer closest to your body being a light-weight wicking fiber. Also, wear a warm hat when running in cold conditions. Approximately 40 percent of body heat is lost from the head, which affects the whole body’s circulation.
Cold weather running can be dehydrating. Make sure you do not reduce the amount of fluids you drink just because you are not sweating as much as in the warmer weather. Cold weather can mean more urination, which, by itself, is a source of fluid loss. It is imperative that you remember to maintain adequate hydration before and after running in cold weather to ensure your muscles recover. Remember to use moisturizers and sun block to prevent blister formation and redness on your skin and face.
Running in the winter months can be enjoyable if you dress appropriately and use your best judgment on the running conditions. Remember, the winter time is perfect for maintenance runs. Be winter smart this season and, hopefully, you will stay warm and safe.
Amanda Manthey is a former collegiate runner at Eastern Michigan University. She writes about running and fitness for Dave’s Performance Footgear
Don’t miss Dave’s races!
Runners, get ready to “take your mark” in these exciting community events sponsored by Dave’s Running Shop. For more information on the following events, including any associated costs/fees, please visit davesraces.com.
Hero Hustle 5K
Saturday, November 7-Saturday, November 14, 2020. Coronavirus, masks, and quarantines making you feel like you need to stretch your legs? Community Tissue Services (CTS) of Northwest Ohio and Life Connection of Ohio (LCO) are proud to present the seventh annual Hero Hustle 5K Run/Walk as a virtual event this year! The mission of the Hero Hustle 5K remains the same: to strengthen support, education, and recognition of organ, eye, and tissue donation in Northwest Ohio.
Red Kettle Relay, 5K, and Fun Run
Saturday, November 7-Saturday, November 14, 2020. The Salvation Army of Northwest Ohio cordially invites you to participate in the 7th Annual Red Kettle Run. This event both promotes our Red Kettle campaign and serves as a kickoff for the Red Kettle season. This year we have decided for everyone’s safety to go entirely virtual with this race. This allows our participants to race on their own time, in their own neighborhood, and then submit their times digitally. This year we are pleased to again be working alongside Dave’s Running, who will help to provide participants with measures to meet their fitness goals.
Churchill’s Half Marathon
Saturday, November 14-Saturday, November 21, 2020, 8:00 a.m. A scenic point-to-point course starting at Perrysburg High School. The course travels over rolling hills along the Maumee River, taking you through Perrysburg, Waterville, and Maumee and finishing at The Shops at Fallen Timbers.
Dave’s Turkey Chase 5K, Presented by ProMedica
Saturday, November 21-Saturday, December 5, 2020, 8:30 a.m. The annual Dave’s Turkey Chase 5K, presented by ProMedica is the ideal Thanksgiving Day family fun run/walk. With media sponsor WTOL 11 in downtown Toledo, the event also includes a virtual Gobble Wobble and benefits Cherry Street Mission Ministries.
The event starts on Summit St. at WTOL 11, heads passed 5/3 Field, onto Huron St. passing by the Huntington Center and continues across Cherry St, then back onto Summit St. to the finish along the Maumee River behind WTOL 11 studios.
WRC Virtual Turkey Trot 5K
Thursday, November 26-Monday, November 30, 2020. Our 2020 race, the 10th annual, is virtual, but we encourage participants to walk, run, or crawl a 5k during Thanksgiving Week. Participants could even bike, drive, or sit in a La-Z-Boy during our traditional Thanksgiving morning race time. But we hope that WRC Trotters will pick a favorite course or use the official Turkey Trot course and submit photos of the experience using #WRCTurkeyTrot5K.
23rd Annual Turkey Trot
Thursday, November 26, 2020. Virtual four-mile fun run or fun walk.