Winter Running Injury Avoidance

Now that the snow is flying here are a few winter running tidbits...

"When the snow falls or when it gets icy out, the natural thing for a runner to do is to increase their stride width – so they run with their feet a little further apart – and they decrease their stride length. They take more steps per kilometre, they take shorter, choppier steps."

“The only muscle that controls your side-to-side balance is your gluteus medius. If you’re running in slippery conditions, you’re in an unstable situation. Strength of that muscle is critical in order to improve your balance.”

More info in the article here, as well as a hip abductor strengthening exercise.

Be sure to select the appropriate footwear; trail shoes with some good tread and waterproof material (my personal preference) or Yaktraks providing some extra grip will help you stay upright on slippery and uneven footing.

If the footing is particularly slippery, head inside either to a treadmill or track or opt for cross training.

Start your run by heading into the wind, that way when you turn around halfway into your run you won't end up freezing.

Winter running can be enjoyable if you take the right steps!