3 tips for running in cold weather

Running With Knee Arthritis

Are you having trouble running in cold weather? When you’re not adequately prepared, running in the cold can cause issues ranging from hip and knee pain to shortness of breath. Fortunately, you can avoid these issues with the right approach. By preparing well and using proper techniques, you can have a great experience making the most of your cold-weather runs.

3 tips for running in the cold

  • Wear layers — Wearing layers is key to maintaining body warmth, which is crucial to performance as well as comfort. One study on athletic performance in cold weather recommends wearing layers of high-quality clothing. Ideal clothing will be well insulated and dry quickly, as some materials can lose insulation when wet from sweat, rain or snow. For a base layer, you may want to wear a shirt made from a moisture-wicking material. This kind of material can help keep sweat off your skin without dampening your clothes. On top of this layer, you may want to add one or two more. Cold-weather runners often wear an insulating middle layer and a protective outer layer. Your outermost layer might consist of a water-resistant windbreaker or something similar. Make sure your clothing protects your limbs as well as your torso. Keep your hands and feet warm, as body warmth can drain through these extremities.
  • Warm up — Running in the cold can make your muscles feel stiff and sore, especially if you haven’t warmed up beforehand. To help ensure your best performance, make sure to warm up before you go outside. Helpful warmups can include dynamic stretches such as lunges. Focus on warming up the muscles in your core, hips and legs. A physical therapist can help you develop an effective warmup routine.
  • Breathe properly — Breathing properly is crucial for maintaining stamina and avoiding cramps while running in the cold. A physical therapist can help you find useful breathing techniques, such as taking slow, deep breaths at a rhythmic pace. You may also want to cover your face with a scarf to trap heat, as this can warm the air you inhale.

Stay safe and fit while running with professional guidance from Whatcom Physical Therapy

Whatcom Physical Therapy can help you stay fit, safe and healthy as you improve your running performance. Our team is committed to helping each patient achieve their goals.

Call us or request an appointment today to learn how we can help you improve your ability to run.