{"id":409,"date":"2015-01-22T19:32:56","date_gmt":"2015-01-23T01:32:56","guid":{"rendered":"http:\/\/news.medill.northwestern.edu\/justus\/?p=409"},"modified":"2015-01-23T11:47:22","modified_gmt":"2015-01-23T17:47:22","slug":"revving-up-your-winter-run-for-safety","status":"publish","type":"post","link":"https:\/\/news.medill.northwestern.edu\/chicago\/revving-up-your-winter-run-for-safety\/","title":{"rendered":"Revving up your winter run for safety"},"content":{"rendered":"

By Shanley Chien<\/p>\n

As temperatures drop, so do the number of people running outdoors. People increasingly move their workouts to the gyms or other safe havens from Chiberia, but dedicated runners willing to brave freezing temperatures to clock in the miles should consider a few extra safety tips.<\/p>\n

Liliana Zecker, associate professor of language and literacy at DePaul University and an avid Evanston runner, refuses to let cold temperatures prevent her from doing what she loves.<\/p>\n

\u201cThe cold weather doesn\u2019t affect me,\u201d Zecker said. \u201cIn fact, I look forward to running in the cold. The first thing I do when there\u2019s about to be a snowstorm is to plan my run around the time it\u2019s going to start snowing.\u201d<\/p>\n

Chicago running coach Brendan Cournane advises his runners to shift their focus from running in warm weather to cold weather by concentrating on time instead of distance.<\/p>\n

\u201cMany runners think they have to go out and run for five miles or 10 miles or x-number of miles,\u201d he said. \u201cBut they don\u2019t realize that in cold weather their bodies are working harder and, therefore, they [should] think about how long it would take you under normal conditions to run five miles. That\u2019s the maximum amount of time you want to run in the cold temperatures.\u201d<\/p>\n

According to a report published by the British Journal of Sports Medicine, approximately 50 percent of runners<\/a> experience running-related incidents and the likelihood of injury increases in icy conditions. To ensure a safer run this winter, Cournane suggests a few other best practices for winter running.<\/p>\n

Pay special attention to your running form<\/h2>\n

Icy pavement poses a big slipping hazard in the wintertime, so it\u2019s important for both inexperienced and veteran runners to be aware of their gait. Running forms differ by the season: Runners often employ techniques to get higher knee lifts in warm weather, but the wintertime necessitates a type of running \u201cshuffle,\u201d which amounts to shorter strides, to prevent slipping.<\/p>\n

\u201cYou want to keep your feet closer to the ground, not have such a high knee lift, so \u2014 if your landing foot slips \u2014 the other foot is still close to the ground and you can put it down for balance,\u201d Cournane said.<\/p>\n

Some runners can benefit from special traction devices that attach to the soles of their shoes in snowier conditions, such as Yaktrax<\/a>. But Cournane, who wore regular running shoes in Antarctica, assures runners that \u201cit\u2019s more about changing your running form than what you\u2019re wearing on your feet.\u201d<\/p>\n

Runners should also make sure that they keep their bodies loose and break the habit of tightening their extremities. The common misconception is that the closer runners keep their arms and fists to their bodies, the warmer they\u2019ll be, when the opposite is actually true.<\/p>\n

\u201cInternally, the blood circulating through your body is the primary source of warmth for your organs,\u201d Cournane said. \u201cTightening up makes it harder for you to get blood to your fingertips and legs.\u201d<\/p>\n

Wear the proper clothing<\/strong><\/h2>\n

Runners who are accustomed to cold weather know the importance of dressing in multiple layers, but it\u2019s also important to wear thermal socks and mittens to prevent frostbite. In addition, protect your head by using a running cap and facemask.<\/p>\n

Remember to hydrate<\/strong><\/h2>\n

Cournane advises runners to drink four to six ounces of water every 15 to 20 minutes during their workout to prevent dehydration. Some people make the mistake of overlooking their water intake in the cold and may not think they\u2019re losing as much fluid because they\u2019re not sweating as profusely as they would in warmer conditions.<\/p>\n

\u201cThe vapor you exhale is moisture and you want to make sure you\u2019re replenishing those fluids the same way you would in other times of the year,\u201d he said.<\/p>\n

Time properly<\/strong><\/h2>\n

Cournane encourages runners to schedule their runs during daylight hours and to stay in the sunlight where temperatures are slightly warmer. If you plan to run when it\u2019s dark, wear a headlamp to illuminate the path in front of you \u2014 this will help you identify patches of black ice to avoid.<\/p>\n

Another best practice of running in winter conditions is to always bring a cell phone with you or tell a friend what route you take in case of emergencies whether you plan to run in the day or at night.<\/p>\n

Common sense prevails<\/strong><\/h2>\n

Runners have to be smart about how they prepare for a cold workout, but it\u2019s also important for them to know when to draw the line.<\/p>\n

\u201cOne of the theories is that there\u2019s no such thing as bad weather, just bad clothing,\u201d Cournane said. \u201cThat\u2019s true to a point, but I caution runners against running outdoors when the temperature or wind chill get below zero degrees.\u201d<\/p>\n

Cournane said that he cancels his group training classes when temperatures get dangerously cold for safety reasons because runners can quickly contract frostbite and other cold-related illnesses in those types of conditions. Runners with a history of cold-related conditions \u2014 such as frostbite and hypothermia \u2014 should be especially careful when exposing themselves to freezing temperatures because they are more susceptible to a recurrence.<\/p>\n

\u201cThere\u2019s no universal answer to how cold is too cold,\u201d Cournane said. \u201cIt all comes down to personal preference and being smart.\u201d<\/p>\n

Photo at top: A runner jogs on an icy path along the lake. (Shanley Chien)<\/div>\n","protected":false},"excerpt":{"rendered":"

By Shanley Chien As temperatures drop, so do the number of people running outdoors. People increasingly move their workouts to the gyms or other safe havens from Chiberia, but dedicated runners willing to brave freezing temperatures to clock in the miles should consider a few extra safety tips. Liliana Zecker, associate professor of language and […]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29],"tags":[],"class_list":["post-409","post","type-post","status-publish","format-standard","hentry","category-health-and-science"],"yoast_head":"\nRevving up your winter run for safety - Medill Reports Chicago<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/news.medill.northwestern.edu\/chicago\/revving-up-your-winter-run-for-safety\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Revving up your winter run for safety - Medill Reports Chicago\" \/>\n<meta property=\"og:description\" content=\"By Shanley Chien As temperatures drop, so do the number of people running outdoors. 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