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The days are shorter, the air is colder and the streets are
slicker. Yet, many will still brave the cold, damp and dark
streets and trails as winter sets in. For those who don't mind a
little rain, snow, sleet or below freezing temperatures and run
to survive the winter, it is important to know how to protect
the feet so they too, can survive the winter months.
1. Consider running in a trail shoe, even if you are not
running on trails. Trail running shoes tend to protect your feet
more than lighter nylon running shoes. Trail shoes also have
more traction for slippery surfaces encountered during winter
running.
2. Avoid cotton socks. Synthetic socks wick away moisture and
help prevent blister formation and cold feet.
3. Make sure your shoes fit. Running shoes used for summer
may not be an appropriate fit for winter. Many individuals will
experience a small amount of swelling in their feet during the
summer. This may cause a loose fit for winter, leading to heel
slippage and potential blisters.
4. Pair your socks and shoes. Don't assume your heavier socks
will work with your summer running shoes. Some individuals wear
heavier socks during the winter and this may lead to the toes
being cramped in the front of the shoe causing discomfort,
numbness and sometimes jamming of the toes leading to blood
under the toenails. The reverse is also true. Your summer
running socks may not work with your winter or running shoes.
5. Avoid tight footwear in cold weather. Tight shoes may
decrease circulation to the toes and increase the chance for
nerve impingement on the top of the foot.
6. Run on flat surfaces. In cold weather it is more difficult
to adjust to uneven terrain because your muscles do not react as
quickly. This will increase your chances of developing muscle
strains and sprains. If you trail run in the winter, choose
trails with fewer rocks, roots and dips.
7. Don't use your old worn-out shoes for winter running. Do
not start your winter running in shoes that have 400-500 miles
on them. Wearing shoes that are worn-out can lead to foot
problems such as plantar fasciitis and tendonitis.
8. Warm up slowly. Your muscles will take longer to warm-up
in colder weather. Your chances of injury increase when you do
not take the time to warm-up properly.
9. Avoid speedwork in very cold weather. Speedwork in cold
weather will increase your chances of injury. Consider saving
speedwork for the warmer days, and use the colder days for
maintenance runs.
10. Take a break from running. Consider cross training if you
are feeling stiff and sore or if you are experiencing foot,
ankle or leg discomfort. Overuse injuries occur more frequently
in the winter as runners unconsciously alter their gait to adapt
to slippery, hard to see surfaces.
Christine Dobrowolski is a podiatrist and the author of Those
Aching Feet: Your Guide to Diagnosis and Treatment of Common
Foot Problems. To learn more about Dr. Dobrowolski and her book
visit http://www.skipublishing.com/. For information about
products which help with common foot problems visit
http://www.northcoastfootcare.com. |
