.png)
Winter may seem like the season to trade in your runs and hikes for treadmills and hot yoga, but recent trends show an uptick in outdoor exercise. If you are lacing up your sneaks to get outside and enjoy the benefits of running, here are our winter running tips.
When the wind howls and the temperature drops, the last thing you probably want to do is get outside and go running. But, if you prepare, running outside in the cold doesn’t have to be miserable. Warming up properly, wearing the right gear, and preparing mentally and physically have a huge impact. Running in the cold may actually seem easier, can keep your metabolism going strong, boost your mood, and help you accomplish your weight loss goals.
Tip 1: Focus on Your Feet
The parts of your body that are the farthest from your heart are going to get cold first. Before you slip on your running shoes, roll your feet over a ball (tennis ball, massage ball, etc.) to make sure all the tiny muscles in your toes and soles wake up and are ready to work.
Tips 2: Bring Up the Heat at Home
Start warming up before you step outside. The goal is to raise your core temperature before you are in cold temperatures. Focus on your glutes calves, and ankles with dynamic movements like lunges and calf raises.
Tips 3: Save Sprints for the End
When your legs feel fresh at the start of your run, it’s easy to be tempted to fly out the door. But save speed work for the end of your run to ensure your muscles are fully warmed up. If your body isn’t fully warm, you increase your risk for strain or injury.
Tips 4: Plan out a Pit Stop
If it’s particularly cold outside, plan out a few pit stops in case you need to take a few minutes to thaw out. Think of a grocery store or coffee shop along your route and make it a loop that you can repeat rather than an out-and-back. It’s also a good idea to keep it close to home in case your body is just too cold.
Tips 5: Get Adjusted at Wills Chiropractic
Running is an excellent exercise with many benefits, but it can take a toll on your body. Regular chiropractic care helps maintain proper alignment in your body so it can function optimally for a better run. Chiropractic adjustments can also relieve pain and treat injuries related to overuse and running. With regular adjustments, healing to ligaments and muscles happens and quickly to decrease pain and reduce the risk of injury happening again.
Whether you are a regular runner or just getting started as part of your New Year’s Resolution to improve your health, we can help you on your journey to wellness. To schedule an appointment with your local Rochelle, IL chiropractor, just click here!
Wrapping gifts can be enough of a challenge as it is, but it can be especially hard if you struggle with lower back pain. But if you know how to wrap gifts in a way that relieves pressure and tension in your back, you can spread holiday cheer and deliver beautifully wrapped gifts even if you’re dealing with a pinched nerve or herniated disc.
Seasonal affective disorder, or SAD, can make it incredibly hard to fully enjoy this time of year. If you experience the symptoms of SAD, these treatment tips and strategies can help you protect your mental and emotional health.
