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Winter Running - Survival of the Feet

Posted on May 27, 2023 by Cecil Rivas

Many dedicated runners will brave the cold, damp air and dark, slick streets as winter sets in. Running is truly a section of surviving the wintertime for some. For anybody who don't allow just a little rain, snow or sleet deter a run, it is very important learn how to protect the feet so that they too, may survive the wintertime months.

  • Choose a synthetic sock. Avoid cotton socks! Synthetic socks wick away moisture and assist in preventing blister formation and cold feet.
  • Run in a trail shoe. Winter running involves slick surfaces on both trails and the streets. It is important to have significantly more support and stability on slippery surfaces. Trail shoes have significantly more traction for these surfaces. Trail jogging shoes also have a tendency to protect the feet a lot more than lighter nylon jogging shoes.
  • Don't use your old worn-out shoes for winter running. Purchase a shoe specific for winter running or run in your summer jogging shoes and anticipate getting them just a little dirty.
  • Pair your socks and shoes. Don't assume your heavier socks will continue to work together with your summer jogging shoes. A lot of people wear heavier socks through the winter which can lead to the toes being cramped in leading of the shoe causing discomfort, numbness and sometimes jamming of the toes, resulting in blood beneath the toenails. Blood beneath the toenails can result in discomfort, to lack of the toenail and also to the dreaded toenail fungus.
  • Don't assume numb toes are because of winter. Avoid tight footwear in winter, and steer clear of heavy socks with smaller shoes. Tight shoe and sock combinations may decrease circulation to the toes and will increase the opportunity for nerve impingement at the top of the foot.
  • Avoid uneven terrain. In winter it is more challenging adjust fully to uneven terrain because muscle tissue usually do not react as quickly. Choose level streets and sidewalks and choose trails with fewer rocks, roots and dips. This can help minimize your likelihood of developing muscle strains and sprains.
  • Warm up slowly. Although this might seem obvious, this is a common mistake in the wintertime. It really is cold out and you may desire to start running once you close your entry way. But, muscle tissue take longer to warm-up in colder weather. Your likelihood of injury increase once you do not take time to warm-up properly.
  • Avoid speedwork in cold weather. Speedwork in winter increase your likelihood of injury. Consider saving speedwork for the warmer days, and utilize the colder days for maintenance runs.
  • Try skiing or snowshoeing. Running with cross-country skis or snowshoes could be a fun solution to train in the wintertime. This might help break the monotony of the typical running routine.
  • Take a rest from running. In case you are feeling stiff and sore or in case you are experiencing foot, ankle or leg discomfort, consider cross training. Overuse injuries occur more often in the wintertime as runners unconsciously alter their gait to adjust to slippery, hard to see surfaces. Swimming and bike riding are great for maintaining aerobic conditioning.
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