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Written by: Jason Smith, Registered Physiotherapist, MSc(PT), CSEP-CPT, CIDN, FCAMPT
Let’s face it: Winter comprises a significant portion of our year in Southern Ontario. Although it’s easy to stay cooped up inside, finding an outdoor activity that you enjoy can make the season so much more rewarding! There are plenty of options of outdoor fun for everyone to enjoy. This month, we are focusing on Running Outdoors in the Winter. GRSM Physiotherapist Jason Smith shares with you his tips for having a successful winter running season.
*This article is intended for educational purposes only and is not meant to replace an individualized plan from a running coach or Physiotherapist. For recommendations specific to past injuries or individualized running plans be sure to consult a Physiotherapist or running coach respectively
Running in the winter means potentially slippery, uneven footing. This can lead to increased risks of slips or falls and the associated ankle and knee sprains. Furthermore, we want to ensure our feet stay dry in cold and wet conditions. Consider the following options for winter footwear:
Running in the winter, especially trail running, brings new challenges that aren’t present in dry summer conditions. Ice, snow, and cold weather all play a part in offering us completely new challenges. If you’re expecting to run at the same pace from your summertime flat runs, consider throwing that plan out the window. Uneven ground, slippery footing, deep snow, and hills can all add time onto your anticipated pace. Consider using heart rate as a more reliable indicator of your intensity, rather than your pace. Tracking additional variables such as distance and altitude on a smart watch, and documenting the trail condition after each run can help you notice improvements over time.
Comfort is of the utmost importance, especially as temperatures drop well below zero degrees Celsius. When choosing clothing, remember that our body temperature will rise significantly as we progressively raise our heart rate. Clothing that may feel comfortable upon stepping outside may leave you a sweaty mess 10 minutes into your run. Consider the following items of clothing to help keep you comfortable:
Our bodies are generally able to perform at the level that they have been performing over the last 3-4 months. Identifying yourself as a half marathon runner from past accomplishments is highly commendable, but if you haven’t run this distance lately, plan your entry point at a much lower distance. Winter running can place much more emphasis on certain muscles than summer-time running. Our hip flexors are an example of one such group. These muscles (comprised of our rectus femoris, tensor fascia latae, and iliopsoas) generally work harder to lift our knees high through deep snow, and keep a higher baseline level of contraction when our foot contacts the ground to help stabilize our leg. This means that these muscles will fatigue sooner than predicted based on our summer runs, effecting our overall potential for pace and distance. Once you’ve found an appropriate entry point, a general rule is progressing overall intensity (through distance, tempo, and frequency of weekly runs) by no more than 5-10% weekly. Programming in deload or recovery weeks once / month is also a popular and highly effective strategy to avoid plateaus in progress and to help mitigate injuries.
One of the number one factors that predict injuries across many sports is fatigue, and running appears to be no different (2). In order to mitigate fatigue, strengthening the muscles used during your activity can have a powerful effect. Studies show that the effect of fatigue on running form is even more pronounced in novice runners compared to competitive runners (3). Supplementary bodyweight and resistance training for as little as two sessions per week can lead to huge improvements in running economy. Economy in this case refers to how efficient our stride is (ie. minimal energy expenditure per unit of distance traveled). Less energy expenditure means that we can save this valuable energy for later in the run. We tend to gravitate towards single leg exercises, which help better mimic the demands of running. Exercises should always be tailored based on an individualized assessment from a running coach, or a rehab professional such as a Physiotherapist. As a general recommendation, try starting with 4 sets of 6-8 repetitions (with a 1-2 min inter-set rest) of the following exercises:
Jay graduated from McMaster University in 2011 with a Masters of Physiotherapy. His previous education includes a Bachelor of Arts in Kinesiology in 2009 from Western University. Jason has obtained his FCAMPT (Fellow of the Canadian Academy of Manipulative Physiotherapy) designation. This designation is internationally recognized, and follows a comprehensive post-graduate training program that solidifies manual therapy skills, teaches advanced clinical reasoning, and allows him to perform spinal manipulation. Jay is also certified in Integrative Dry Needling, which he uses to release muscular restrictions throughout in the body. Jay is also a Certified Personal Trainer with the Canadian Society for Exercise Physiology (CSEP-CPT). He enjoys working with high level athletes, especially towards the later stages of their rehab as they approach return to sport. Jay is the former team physiotherapist for the Guelph Gryphon’s Men’s Varsity Rugby team. Jay is also certified in ImPACT Concussion Management, and is a Functional Movement Screen (FMS) Specialist.
In his spare time, Jay enjoys rock climbing, trail running, hiking, camping, and spending time with friends and family.
Resources:
Margarita et al. A systematic review on the effectiveness of external ankle supports in the prevention of inversion ankle sprains among elite and recreational players. Journal of science and medicine in sports. 2010, 13(3):309-317
Are you experiencing headaches with things like reading or computer tasks? It might be because of small muscles in your neck? Check out this quick tip to learn more!
This patient came in with a painful and disturbing clunking sensation while reaching overhead. With his consistency you can see his progress through his injury rehabilitation.
Many people don’t realize that they can come in BEFORE they have pain. You don’t have to wait until the pain effects your quality of life to come to physio.
