The days are shorter, the air is colder and the streets areslicker. Yet, many will still brave the cold, damp and darkstreets and trails as winter sets in. For those who don’tmind a little rain, snow, sleet or below freezingtemperatures and run to survive the winter, it is important toknow how to protect the feet so they too, can survive thewinter months.
1. Consider running in a trail shoe, even if you are notrunning on trails. Trail running shoes tend to protect yourfeet more than lighter nylon running shoes. Trail shoes alsohave more traction for slippery surfaces encountered duringwinter running.
2. Avoid cotton socks. Synthetic socks wick away moistureand help prevent blister formation and cold feet.
3. Make sure your shoes fit. Running shoes used forsummer may not be an appropriate fit for winter. Manyindividuals will experience a small amount of swelling intheir feet during the summer. This may cause a loose fit forwinter, leading to heel slippage and potential blisters.
4. Pair your socks and shoes. Don’t assume your heaviersocks will work with your summer running shoes. Someindividuals wear heavier socks during the winter and thismay lead to the toes being cramped in the front of the shoecausing discomfort, numbness and sometimes jamming ofthe toes leading to blood under the toenails. The reverse isalso true. Your summer running socks may not work withyour winter or running shoes.
5. Avoid tight footwear in cold weather. Tight shoes maydecrease circulation to the toes and increase the chance fornerve impingement on the top of the foot.
6. Run on flat surfaces. In cold weather it is more difficult toadjust to uneven terrain because your muscles do not reactas quickly. This will increase your chances of developingmuscle 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. Donot start your winter running in shoes that have 400-500miles on them. Wearing shoes that are worn-out can lead tofoot problems such as plantar fasciitis and tendonitis.
8. Warm up slowly. Your muscles will take longer towarm-up in colder weather. Your chances of injury increasewhen you do not take the time to warm-up properly.
9. Avoid speedwork in very cold weather. Speedwork in coldweather will increase your chances of injury. Considersaving speedwork for the warmer days, and use the colderdays for maintenance runs.
10. Take a break from running. Consider cross training ifyou are feeling stiff and sore or if you are experiencing foot,ankle or leg discomfort. Overuse injuries occur morefrequently in the winter as runners unconsciously alter theirgait to adapt to slippery, hard to see surfaces.
Christine Dobrowolski is a podiatrist and the author ofThose Aching Feet: Your Guide to Diagnosis and Treatmentof Common Foot Problems. To learn more about Dr.Dobrowolski and her book visithttp://www.skipublishing.com/. For information aboutproducts which help with common foot problems visithttp://www.northcoastfootcare.com.
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