2023-12-13 09:40:01
Training in cold temperatures can increase the risk of injury if proper measures and precautions are not taken. Here is a list of recommendations to avoid it.
How to practice running safely with the arrival of cold weather? The company Sanitas responds to this question with a list of recommendations to avoid the risk of injuries.
With the arrival of winter, running becomes a revitalizing experience as well as challenging due to the low temperatures.
Running in the colder seasons offers an escape from monotony, energizing the body and even improving emotional well-being. However, it is essential to take specific measures to ensure comfort and safety, says Sanitas.
“Failure to take appropriate measures when running in cold conditions can have a significant impact on the health and safety of runners. Prolonged exposure to extreme cold, without proper clothing, increases the risk of hypothermia, a potentially dangerous condition. Furthermore, not carrying out timely preparation can increase stress on the cardiovascular system, which is especially harmful for people with pre-existing heart conditions,” explains Alejandro Maroto, bluaU personal trainer from Sanitas.
Additionally, running in cold weather can increase the risk of injury if proper precautions are not taken. When temperatures drop, muscles, tendons and ligaments tend to be stiffer, which increases the likelihood of suffering muscle and joint injuries.
Ten recommendations for running when it’s cold
Given this situation, Alejandro Maroto has prepared a list with a series of recommendations for practicing running safely during the winter period.
Proper clothing: Wearing several layers is essential to regulate body temperature and adjust clothing according to weather conditions. A non-cotton base layer will wick moisture and reduce the risk of hypothermia, followed by an insulating layer and a windbreaker or jacket to protect you from the cold and wind is a good option.
Protect extremities: It is advisable to use gloves, a hat or cap and thermal socks to protect your hands, head and feet.
Extensive warm-up: Before running, it is necessary to do a longer warm-up when we are going to train in cold climates. This increases body temperature, prepares the muscles and minimizes the risk of injury.
Stretches: It is also important to take enough time to do gentle stretches after running to improve flexibility and reduce muscle tension. Stretching regularly also helps prevent long-term injuries.
Muscle strengthening: Incorporate muscle strengthening exercises into your routine to alternate them with running, focusing on key areas such as the legs, buttocks, as well as the abdominal, lumbar, pelvic muscles and the deep muscles of the spine. A strong body is less prone to injuries.
Lighting and visibility: Since the days are shorter in autumn and winter, ensuring vision is crucial. Clothing with reflective elements and LED lights must be worn to be seen both day and night.
Appropriate footwear: Choosing shoes with appropriate soles to provide traction on slippery surfaces, such as ice or snow, is essential. In extremely cold or wet conditions, it is advisable to invest in waterproof footwear.
Constant hydration: Despite feeling less thirsty in the colder seasons, hydration should not be neglected. In this sense, it is necessary to drink water regularly regardless of the time of year.
Route planning: Rejecting paths that are dangerous and slippery, such as icy sidewalks, reduces the risk of possible trips or incidents. Instead, the best option is to opt for safe, well-lit routes, as well as avoid running in isolated areas or areas with poor visibility.
Listen to the body: In the event of signs of extreme cold or exhaustion, the body should not be overstressed and, if conditions are adverse, it is always possible to consider the possibility of adapting the training occasionally to indoor spaces.
“The body works extra hard in cold weather to maintain an adequate internal temperature, which can increase the risk of muscle injuries, hypothermia and other health problems. Therefore, making an appointment, either in person or through video consultation, with a doctor before starting a running routine in low temperatures is essential, since it allows you to evaluate individual physical condition and obtain personalized guidelines to minimize risks.” , concludes Alejandro Maroto, from Sanitas.
Detail of a runner’s shoes/EFE/EPA/Richard Heathcote
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