This winter at the Winchester Institute many patients have been asking for advice on how to continue training outside with snow on the ground. The February issue of Runners World offers some great tips on this.
Runner’s World suggests the runner should first look for snow that has been packed down, this will provide better traction. The article goes on to state be leery of fresh powder, it can cover up icy patches that can be dangerous.
Another suggestion deals with breathing cold air. Research has shown that temperature below zero will not harm a person’s lungs, but can cause slight irritation to the throat. To avoid this, the runner should breathe through a scarf or ski mask.
Frozen toes can also be prevented by wearing thicker socks. Many running shoes are designed for maximum ventilation, exposing the runner’s feet to more cold. Thicker socks designed specifically for colder weather may help to prevent unnecessary discomfort and injury.
However if the roads are covered with ice, the runner should stick to keeping the workout indoors. Use a treadmill, elliptical, or run in the pool. Perform these routines at 100 to 150% of your normal running time. This will help the runner to continue building cardiovascular strength when he is unable to train outdoors.
These simple tips can help a runner bear the winter weather and continue to maintain great cardiovascular condition throughout the entire year. For more tips always check back on our blogs or email us at info@thewinchesterinstitute.com.