Winter Running: Survival Tips For Your Feet

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.

In The News:


CNN

Cardio vs. weights: Which is actually better for weight loss?
CNN
In fact, the aerobics only group shed more than 3½ pounds of fat while the lifters didn't lose a single pound despite the fact that they actually exercised 47 more minutes each week than the cardio group. Not surprisingly, the cardio-plus-resistance ...
Lose more fat with cardioThe New Paper

all 3 news articles »

Vinluan: Cardio exercise countdown | SunStar
Sun.Star
While aerobic exercise is the foremost for cardio fitness like running can be alternate with the incline treadmill running which is equivalent to a hilly outdoor run. Stationary biking is equivalent to one spinning class. Skating for intermediate and ...


Newsmax

High-Intensity Aerobics Can Reverse Aging Process - Newsmax.com
Newsmax
You know exercise is good for you, but if you're over 65, which is best? A study from Mayo Clinic found that high-intensity aerobic exercise can actually reverse ...

and more »

TIME

Why Zumba Is Insanely Good Exercise
TIME
Zumba was born in Colombia in the 1990s, quite by accident. A fitness instructor forgot to bring his usual workout music to class, so he grabbed some Latin albums from his car, ditched the constraints of a traditional workout and danced just like he ...


Health.com

What's the Best Exercise to Lose Weight: Cardio or Lifting Weights ...
Health.com
When fat loss is the goal, the best exercise for weight loss is the one that burns calories more efficiently.

and more »

New York Daily News

Non-running cardio workouts that feel almost as good as running ...
New York Daily News
Here are three workouts that come pretty darn close to the awesomeness of a run.

and more »

Huffington Post India

These Are The Most Common Fitness Mistakes Indian Women Make
Huffington Post India
"Therefore, dieting and some form of aerobics becomes their routine. ... So for instance, instead of doing only crunches to get a flat stomach, women should look for a holistic fitness plan that has the right mix of cardio, strength, flexibility and ...


Stratford Star

Baldwin Center senior calendar: March 24-30
Stratford Star
Classes include aerobics, zumba, zumba tone, qigong, strength, yoga, tai chi and sittercise. Cardio classes and low impact classes help with balance, coordination and flexibility. Visit the center and pick up a current schedule or try out a class ...


OSU - The Lantern

Curvy Cardio classes empower women through fitness
OSU - The Lantern
Soon thereafter, Owens said she channeled her background in marketing and branding to create Curvy Cardio, a group fitness class that takes inspiration from traditional aerobics classes and includes fewer choreographed dance routines than Zumba ...


Gay Times Magazine

You better work, bitch! Why cardio is an essential part of your fitness regime
Gay Times Magazine
Running on a treadmill for 20 minutes may not be your thing so, for example, you could run to your local gym if it's 20/30minutes away. You could go for a swim in your local pool and set a goal of 20 lengths. Or why not an aerobics class? Or even ...

Google News

Guidant Corporation Recalls Heart Defibrillators

A worldwide recall was announced by Guidant Corporation for nearly... Read More

Spinning Exercise

Spinning exercise or studio cycling is not only popular these... Read More

Elliptical Workouts

Elliptical workouts basically involve aerobic or cardiovascular exercise. Elliptical cross... Read More

Playing Your Cardio Right

To many, that half-hour a day is the most enjoyable,... Read More

Winter Running: Survival Tips For Your Feet

The days are shorter, the air is colder and the... Read More

Cardiovascular Training - From the Heart!

Cardiovascular training, or aerobics, requires a different approach than other... Read More

Treadmill Workout Ideas That Make Fitness Fun

Research shows that in order to lose weight safely and... Read More

Fat Burning Exercises

Fat burning exercises are the slow, aerobic, long duration types... Read More

Are You Making This Cardio Mistake?

Are you exercising for long periods of time to try... Read More

Stay in Shape - Cycling Workouts For the Winter Months

It's that time of year. The time when you decide... Read More

Using Nutrition to Boost Your Cardio

So, you're doing cardio religiously and you're not getting any... Read More

Cardio-Boxing for Super Fitness

The major benefits of cardio-boxing include:· Increased Stamina · Increased... Read More

5 Tips for Starting Runners

So you've decided to take up running? Maybe you are... Read More

A Cardio Snobs Workout

As I peruse the pages of various holiday issues of... Read More

3 Keys To Finding Your Natural Running Stride

When I think back to when I was at school,... Read More

Integrated Training for Improved Cycling Performance - Part 1

As we all know cycling is a great way to... Read More

Better Cardio Workouts

The Cardio KingChange it upOne of the most important aspects... Read More

Lose Weight And Skyrocket Your Metabolism With Regular Cardiovascular Exercise

Do you try to eat well, even diet, but aren't... Read More

Run for Your Life

Running is an ideal symmetrical activity for keeping fit. However,... Read More

Running Tips

It's a good idea to consult your doctor before beginning... Read More

Aerobic Activity Burns Fat

Aerobic activity is any exercise that helps you use oxygen... Read More

Chronic Headaches And Pain Often Can Be Eliminated By A Special Dentist

Denver, Colorado/Las Vegas, Nevada-Sometimes as Freud once said, "A good... Read More

Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time

What if I were to tell you that most if... Read More

Burn 340 Calories a Day with Aerobic Exercise

Strengthen your heart and lungs and give your body a... Read More

The Fitness Cardio Secret That Propels Lance Armstrong

What is Lance Armstrong doing that you can do to... Read More