Running in a Winter Wonderland
Tips for Running and Jogging in Cold Weather
Wear shoes with traction. If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping. Dress down a layer. Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.
Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever
your reason is for wanting to run or
jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face
o r t h e B a c k P a i n a n d R e s t D Back pain can be debilitating. When you’re in pain, all you want to do is take a few ibuprofen pills and lie down for a while. But did you know lying down and “taking it easy” can actually make your back pain last longer or make it worse over time? And as the pain gets worse, you may be unable to take part in many of your favorite activities, and that can take a lot of fun out of the holiday season. There are many ways you can easily overexert your back, especially with all the decorating and gift shopping you do during the holidays. Whether you’re reaching up at an awkward angle or lifting improperly, your back may respond with pain. But one of the worst things you can do for your back is rest. It may sound counterintuitive, but more research is coming out that suggests that taking it easy can compound your injury. Instead, the most important thing you can do is to keep moving. Exercises and stretches that involve the back muscles can do wonders for back pain. And, interestingly enough, maintaining a strong core will not prevent back pain. So, while we can’t prevent back pain, we can make sure it doesn’t get worse. challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind. Warm up inside first. If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold.
many people lift incorrectly every day. It doesn’t matter how heavy an object is, either; when you lift with your back, you put a lot of extra stress on your spine and back muscles.
People also commonly injury their backs when reaching low or high. When you reach for an object of any kind, you shift your center of gravity. In those seconds when you’re reaching, much like when you lift, you place additional stress on your back. When you are decorating, for example, always use the correct type of ladder. You should never need to overreach. When lifting, always bend at the knees and lift with your legs, pulling the object as close to your body as possible to keep your center of gravity at your core. On top of this, before doing any strenuous activity, like decorating, lifting, or even wrapping gifts, be sure to stretch. Work your back muscles for a few minutes before jumping into your activity. If you have questions about stretching or you are experiencing back pain, let us know! We’re to answer your questions and help you find relief from back pain.
One of the most common sources of back pain is caused by improper lifting. To lift correctly, you need to lift with your knees, not your back, but
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