Warm Up Before Running in Cooler Temperatures

Northerners might scoff at the notion that it can get cold in Texas, but we know better. Sure, our winters might not be as harsh and severe as theirs, but we still have temperatures that can affect runners—our winter months have record lows in the single digits!—and lead to potential injury if you aren’t careful. With that in mind, Sugar Land’s resident podiatry experts at Foot & Ankle Associates have some tips for running in cooler temperatures:

• Before heading out for a run in colder temperatures, perform some dynamic stretching exercises to raise your heart rate and properly loosen your muscles and joints.
• Use some tension-releasing yoga poses to stretch and wake your body before you head out. A five-minute “wake-up” routine will help shed any sluggishness and get you ready for action.
• Keep your warm-up simple and remember that your goal is simply to warm your muscles and elevate your heart rate a little before hitting the pavement or trails. Knocking out one minute of mountain climbers, doing 20 bodyweight squats, or performing 10 sun salutations will do the job nicely.
• When you step outside to begin your run, pay attention to which direction the wind is blowing. You want to run into the wind on your way out so that you can have the wind at your back on your way home. Otherwise, the sweat you are generating during your run will chill you later.
• Be sure to wear clothes that do not absorb water (cotton absorbs and holds moisture against your skin). Synthetic and wool materials work better to wick moisture away from your body. Wool works especially well for running in cooler temperatures because it also provides warmth.

Just because the weather is a bit colder than usual, or you have taken a trip up north during winter months, does not mean that you have to ditch your running routine. Follow these steps so you warm up properly, mind the wind, and dress appropriately, and you can keep logging the miles.

If you suffer any foot or ankle injuries while running, Foot & Ankle Associates is here for you in Sugar Land, TX. Dr. Marco Vargas is a leading expert in podiatric care and will get you back on your feet in no time. Call (888) 784-5335 or schedule an appointment online today.

Photo credit: Andy Newson via freedigitalphotos.net