6 Hints for Safer Running in the Cold

Running in the ColdIf you're looking for a fun holiday race in the Denver area, try the Jingle Bell Run/Walk for Arthritis on Sunday, December 14. Dress in your best holiday running costume (reindeer antlers or bells, anyone?) and come for the costume judging at 9:30 AM. There are events for the whole family, from the Snowman Scramble to the 5K Timed Run, and prizes will be awarded afterward. More importantly, you will be raising funds to help the 830,000 people in Colorado who suffer from arthritis.

Follow these tips for safely running in the cold:

  • Shoes should not have too much mesh—they should be as waterproof as possible. Socks should draw moisture away from your skin to keep your feet dry and warm.

  • Dress in layers so you don’t overheat and wear something bright so you’re visible through the falling snow. Wear gloves and a hat and put a layer of protectant (petroleum jelly or other products) to help prevent frostbite from the wind.

  • Warm up outside with gentle jogging and dynamic stretches so your muscles are loose, limber, and less prone to injury in the cold temps.

  • Run wisely. Going for the fastest time may not be the best goal in super cold weather unless you have trained extensively and your heart is in great shape. Listen to your body and make sure you don’t overdo it.

  • Hydrate. You may not be sweating as much in freezing temperatures, but your body still needs adequate fluids to prevent fatigue and muscle cramps.

  • Don’t hang around in damp clothes after the race is done. Change quickly into dry clothes from your head to your toes and bring warm boots to change into, also.

If you follow these hints, you shouldn’t encounter any problems running in the cold. For more tips, or to address any foot problems that need treatment, please contact our expert podiatrists at Rocky Mountain Foot & Ankle Center in Wheat Ridge, CO, by calling (303) 423-2520 or requesting an appointment online. We’ll keep you running with bells on!

Photo credit: Maggie Smith via freedigitalphotos.net

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