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.
