Cool Weather Running Tips

Healthy View

Written by: Dr. Lawrence Micheli, Chiropractor, Adelaide Health Clinic & Sport Medicine Clinic

Just because the running calendar has ended for 2023, it doesn’t have to mean the same for your outdoor running. Running throughout the winter will help you beat the winter blues and keep your energy levels up as the shorter days slowly get longer. And who says you have to put on winter weight this year? Just follow these quick cool weather running tips - and jog your way into Spring 2024.  

1. Dress to impress. Gear up in style with thin, wicking layers of running specific clothing. Avoid cotton! Cotton will absorb moisture and keep you wet as you sweat. Look for an under layer made of a synthetic fabric like polypropylene. An outer layer should also be worn to protect against wind and elements. Look for nylon or Gore-Tex to stay super dry.
    
2. However, avoid overdressing. You should feel a little chilly as you begin your run. Running is an extreme activity that will make you sweat as you go on. No matter how cold it is, you will warm up. A safe bet is to dress as if it is 15-20 degrees warmer.
    
3. Be bright! The sun comes up much later and goes down much earlier than in the summer, and if you run around a normal workday, you might get caught in the dark. Bright reflective clothing will alert traffic and other pedestrians that you're on the move.
    
4. Switch your kicks. Opt for trail runners over your minimus to add grip to your runs. The snow and ice can be an obstacle for you, and the more grip you have under your stride, the better.
   
   
    
5. Take extra time to warm-up. Walk or do an active warm-up for a few extra minutes in order to get your blood moving to your muscles and regulate your breathing. You'll notice a big difference on those super chilly runs.
    
6. Last, but not least, keep it dry. As much as your wicking winter clothing will have your back, rain and snow may eventually penetrate toques, mitts, and socks. If it happens to rain or snow during your run, go home and change. The drier you stay, the healthier you'll be, and the better winter runner you'll become.

If you have any questions regarding an injury that has been preventing you from running or that causes you pain during or after your runs, please feel free to contact one of our therapists at the Adelaide Health Clinic to help get you back to running pain free.

Contact us today - 416-367-5200 or email us.