WARM UP INSIDE
Stepping out into the cold can cause a shock to your system and your joints. Warming up before you run will help to open capillaries and lubricate the joints in your feet, knees, and hips, as well as get your heart pumping. Try this simple warm up before hitting the street:
- Walking lunges
- Body weight squats
- Leg swings
- Donkey kicks
- Mountain climbers
Don't worry about breaking a sweat right away, just make sure you start to run as soon as your warm.It's much easier to conquer your run if you've got your bloog pumping.
ADJUST YOUR EXPECTATIONS
Winter conditioning should be just that... conditioning. Don't expect to break your PR every time you head out. Weather conditions will change and slow you down. Even just a chilly wind can make your muscles freeze up, and slow you down, making times that were easy during the fall not nearly as easy now.
Take this time to focus on effort level verses pace. Because of the cold, it will take your body longer to settle into a normal pace. However, once you’re warm, temperature shouldn’t have a big impact on pace, unlike heat and humidity – It’s easier to run fast when it’s cool rather than when it’s hot... It just takes a bit longer to get there!
ALTER YOUR STRIDE
During the winter, surfaces can be slick. Adjust your gait to avoid injury – not only that but it's a lot easier to run on slippery surfaces if you take shorter, faster steps. Focus on landing underneath your body rather than reaching out with your foot. You'll remain more stable and be less likely to fall – however, you will add more direct forces to your feet, causing them to fatigue easier.
Changing your stride can activate your muscles in a way that you might not be used to. The added force from landing under your body can also cause added stresses on your knees, ankle, and heel. Tests have shown that FitMyFoot custom 3D printed insoles have been seen reduce the amount of effort used by your ankle muscles, while our soft heel cup has been seen to reduce the shock absorbed by your foot.
COVER YOUR SKIN
The cold breeze and the winter sun can wreak havoc on your skin. Cover your face with Vaseline (... we know...) or BodyGlide to protect your face. If you're like us and don't really fancy a face full of petroleum jelly, trying using a mask or a scarf.
Don't forget that the sun can be especially (and surprisingly) strong at altitude when you're skiing. The ultraviolet rays that cause skin cancer are still very much a threat during the winter months. No matter the time of year, no matter where you live, if you're running then you should be wearing sunscreen.
DRESS FOR WARMER WEATHER
When we were training for our last half marathon, we heard someone say 'dress for a temperature 10 to 25 degrees warmer than it is outside'. This was the best advice we have ever heard. Not only does the excess heat your body makes when running add up, but unless you're carrying a backpack, stripping off layers mid run is less than ideal.
When your body heats up that much, you produce an excess of sweat, and we took that into account. That's why we treated our top layers withSORBTEK®, Unifi's moisture management system that catches moisture, moves it away and releases it for quick evaporation.
PLAN YOUR FINISH
In the summer you might just stop running cold turkey, causing your body temperature to plummet. That's fine on a hot day, but the cold and the sweat caused from your run can lead to the chills. So plan to finish your run with a hot shower, change of clothes, and warm beverage right away. Hot chocolate, anyone?!
It's easy when it's cold out to stay put on the couch. However, this can lead to a loss of muscle fairly quickly. This muscle loss can lead to not having the support you need in your feet, knees, hips, and back to stay in top running form. FitMyFoot custom 3D printed insoles are designed to keep you aligned through our custom arch and cushioned heel cup. Get yours today, and run longer, better, faster, and feel stronger, all winter long.