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How to overcome winter running challenges

December 12, 2017 By Denise Schwartz 1 Comment

Overcoming Winter Running Challenges

Despite temperatures in the 20’s and below, long weekend runs of brilliant sunshine and fresh snow on the trees, can be the most enjoyable.  

But the weekday runs, for people who work traditional hours, create some challenges:

  • Darkness upon waking and/or when returning home from work
  • Plummeting temperatures
  • Falling snow
  • Snow and ice on the ground

Fitting in your runs during the winter months in the northern hemisphere takes ingenuity, planning and flexibility. It also requires understanding your own tolerance for the weather and your own safety.  

You have some choices to make about where to run — outside or inside?

Here are some tips:

  • If it’s dark outside, wear clothing with reflective gear or perhaps wear a flashing light.
  • If there is ice on the ground, particularly black ice or ice that has thawed and refroze into lumpy ridges of ice,  run inside.  There’s no point risking a fall or twisting an ankle.
  • If its snowing outside – you will have to decide whether to run inside or outside, depending on ice conditions.  If running outside, you may want windproof, waterproof, and breathable shell pants to go over your tights, and Yaktrax or some other device to wear over your shoes to grip the ground.

How do you figure out what to wear?  

  • Dress in layers. Read this blog post about Winter Running Gear.
  • Dress for 15-20 degrees warmer than actual outside temperature.
  • Keep a diary of what you wear and the temperature to take the guess work out of what to wear every time you go out for a run.  I did this the first couple of winters I ran and found that every 5 degrees below 40 degrees my layering was slightly different.*

Don’t forget the typical running essentials

  • Water! Even though its cold you still can get dehydrated.
  • For runs longer than an hour, you will need to replenish with electrolytes just as you would in the summer.
  • Wear sunglasses. I have sunglasses with interchangeable lenses:
    • Sunny – amber or darker lenses
    • Overcast – rose or yellow lenses
  • Warm up inside, so you can hit the ground running when you go outside

*My Sample Diary

  • 42-50 degrees: lightweight tights, tank top or short sleeve shirt, lightweight long sleeve shirt, vest, hat, gloves
  • 32-41 degrees: lightweight tights, tank top or short sleeve shirt, midweight long sleeve shirt, vest
  • 25-32 degrees: lightweight tights, tank top or short sleeve shirt, midweight long sleeve shirt, unlined windproof jacket, hat, gloves, mittens
  • 20-25 degrees: midweight tights, tank top or short sleeve shirt, lightweight long sleeve shirt, lined windproof jacket, hat, gloves, mittens
  • Below 20 degrees: midweight tights, windproof shell pants, tank top or short sleeve shirt, midweight long sleeve shirt, lined windproof jacket, balaclava, gloves, mittens

Happy Running!

 

Filed Under: Running Tagged With: Chicago running tips, running portal, winter running, winter running challenges

About Denise Schwartz

Denise Schwartz, PT, IMT, C is the owner of The Manual Touch Physical Therapy. For over 30 years, she has been helping patients reduce pain and improve quality of life using a whole body approach. Denise specializes in chronic pain, spinal conditions, running/triathlon injuries and prevention, balance/vestibular disorders, functional exercise, kinesiotaping, and various non-traditional and traditional & manual therapies. Contact Denise at denise@themanualtouch.com

Comments

  1. Sheryl says

    February 27, 2019 at 9:32 am

    I like the clothing suggestions. I will probably still stay indoors under 30 degrees. Too bad it’s been so I cry this year.
    Happy running.

    Reply

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I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlos Syndrome (EDS), a rare genetic condition which affects the connective tissue throughout my body. As a result of this disorder I deal with ongoing severe acute and chronic pain and a variety of other rare overlapping conditions such as thoracic outl… Read more
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Due to a stroke of good luck, I saw a class on Lower Back Pain offered by Denise from The Manual Touch Physical Therapy at Northbrook YMCA. I followed up with an assessment by Denise. Three years ago, I fell and broke my right arm and hip, followed by months of physical therapy. I still have “ issues” with my neck, back, hip and knee….which Denise has explained are all related. She is a “ new set of eyes” on an old problem, and has helped me immensely. I have learned new exercises for… Read more
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Denise has worked on areas of severe pain and has diminished them to a tolerable level.
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I had recurring back and knee issues and thought I wouldn’t be able to race triathlons again.  Denise gave me exercises and encouraged me to sign up to compete. I was able to complete the triathlon and had my fastest run split in years.”  
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Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found your suggestions “to shorten my stride” and “being conscious of not overlapping my steps” to be helpful. Thanks Denise  
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Denise Schwartz at Manual Touch is a marvelous diagnostician and therapist. During the past few years, I’ve sought out Denise’s care for various physical limitations. I am continually amazed by her ability to determine my discomfort’s cause as well as by the effectiveness of the exercises she recommends to ease my pain. She also knows how to best manipulate my aching joints to bring relief. I can whole-heartedly recommend Denise because she is a skilled, proficient, compassionate professional. … Read more
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We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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Testimonials

I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlo… Read more
The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return… Read more
I’m very excited because I’m getting stronger, more stable when I’m walking, and more flexible.  Yesterday, for the first time in several years, I was able to travel by train downtown and visit the Art Institute.  There was lots of walking an… Read more
I came in to see Denise due to a cervical disc herniation.  I have been told by Illinois Bone & Joint that they refer patients to Denise often as she is able to help when other physical therapy programs fail.  That was definitely the case in my situ… Read more
Due to a stroke of good luck, I saw a class on Lower Back Pain offered by Denise from The Manual Touch Physical Therapy at Northbrook YMCA. I followed up with an assessment by Denise. Three years ago, I fell and broke my right arm and hip, followed … Read more
Denise has worked on areas of severe pain and has diminished them to a tolerable level.
I had recurring back and knee issues and thought I wouldn’t be able to race triathlons again.  Denise gave me exercises and encouraged me to sign up to compete. I was able to complete the triathlon and had my fastest run split in years.”  … Read more
My physician referred me to The Manual Touch and I’ve been going to see Denise there for 5 months now. Initially I went to help me heal from a torn meniscus surgery in my knee. I was also experiencing a great deal of pain in my lower back due to spin… Read more
Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found you… Read more
Denise Schwartz at Manual Touch is a marvelous diagnostician and therapist. During the past few years, I’ve sought out Denise’s care for various physical limitations. I am continually amazed by her ability to determine my discomfort’s cause as well a… Read more
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