Cold Winter Running Preparation

                The month of January and February are historically the two coldest months in Northeast Wisconsin.  It’s smart to consider various ways to prepare for the weather, in order to avoid getting off of your training schedule for running, as you prepare for the Seroogy’s 15K race.  My intent for this article is to give you several strategies to stay comfortable, avoid hypothermia, and minimize your risk of injury resulting from slips and fall, nearby vehicle traffic, and running equipment factors.

·         Proper layering for colder conditions typically means utilizing 2-3 layers of clothing from head to toe and preparing for the weather as if it were approximately 10 degrees warmer than it actually is.  Layer #1 is your wicking layer to draw moisture away from the skin such as performance socks, tights, and performance underwear, long underwear and long-sleeve shirts.  Layer #2 is your optional insulating layer for colder days such as fleece, performance wool, and other new synthetics such as newer thermal technology built into base layers of pants and shirts (See examples at Fleet Feet).  Layer #3 is the shell layer to block wind and keep moisture out.  Look for waterproof and windproof pants, shirts or jackets, and gloves.  Consider waterproof running shoes to avoid moisture seeping in from melting snow and water on the roads.  Lastly don’t forget your moisture wicking winter hat, because approximately 40-50% of your body heat can escape through your head if you aren't wearing one.

·         Hydration is equally important in cold conditions as it is in hot conditions, because your body uses fluids to more effectively regulate your body temperature.  Dehydration is more common in winter because we are more prone to drinking less in the colder months, making you more prone to hypothermia.  One tip is to get your fluids, with or without electrolytes, well before you leave for your training run. Consider using warmer fluids such as hot tea, heated up chocolate milk or chocolate almond milk.

·         Use of select safety equipment may help you to avoid injury from surrounding vehicle traffic, and slips and falls from icy conditions.  Consider the newer YakTrax footwear technology that fastens on to your running shoes to gain better traction in the snow and icy conditions.  This technology helps to avoid common slips and falls from the use of running shoes with lower profile tread on the soles during winter running.  Another recommended equipment purchase to consider is a combination of a reflective vest, reflective arm or leg bands, and/or lights.  Winter drivers are not typically expecting to see runners on the side of the road if sidewalks or trails are unavailable for you to run on.  It’s important to give them warning through safety equipment and to be constantly of surrounding traffic.

                If it is dangerously cold out or running routes are snow covered from a recent snowstorm, be prepared to have an alternate workout day or two indoors with your preferred cardio workout to avoid getting off track with your training program.  Stay warm, become more hydrated, and focus on your safety to avoid injury during your winter running training program!

About the author of this article:

                Dr. Nathan Zachor, DC is a chiropractic provider at Schubbe Resch Chiropractic and Physical Therapy in Appleton.  He is board certified in both functional rehabilitation and chiropractic.  Dr. Zachor is certified in multiple soft tissue techniques to treat athletic injuries including Active Release Technique (ART), Graston Technique (GT), Kinesiotaping Technique (CKTP), and Cold Laser/Low Level Light Therapy.  He may be reached at Nathan.zachor@schubbeappleton.com or 920-738-0200 for any additional questions or concerns you may have related to the content of the above article or current health concerns.