1. Warm up well
A series of dynamic stretches for major muscle groups will help prepare the body and prevent injury by warming up muscles, joints, and your heart rate, in preparation for a run.
Warming up indoors is a good idea if the weather is particularly chilly, to prepare for a cold weather run.
2. Prepare for all conditions
Wear lightweight, wind/water-resistant fabrics that are breathable and that layer up to prevent overheating, to stage their wear throughout the run. This will also assist with preventing getting rapidly cold when you stop.
Make sure footwear has a sturdy grip, and keep an eye out for road line markings, wet grass, leaves, and other safety hazards in the wet!
3. Still cool-down
A dynamic cool down is imperative to good recovery – but don’t stay out in the cold too long! Plan ahead for a quick return to warmer conditions.
4. Recover well
Compression garments worn during and the night after running has been shown to help muscles recover and prevent muscle soreness which can affect subsequent training.
Stay well fuelled throughout the week and maintain a healthy diet in the cooler months, for optimum muscle recovery and training. This should include essential proteins and complex carbohydrates.
Ice any new injuries!
5. Watch for dehydration
It may be cold, but water and electrolytes will still be lost by sweating and vigorous activity.
Even if you don’t feel like drinking as much water when it’s cold, make sure to keep up fluid intake on the day of training and over the week.
Measuring your weight pre- and post- run is a rough indication of how much fluid has been lost.
And most importantly- have fun!
~This article first appeared on Sydney Sports & Orthopaedic Physiotherapy~
Sydney Sports and Orthopaedic Physiotherapy was established in 2007 with the aim to provide a high quality service in injury rehabilitation using state-of-the art technology in an innovative environment.
Their team of highly qualified and caring physios, led by founder and Managing Director Brad McIntosh, can do a running analysis and provide advice & assessment for the very best outcome. Call them on (02) 9252 5770 for more information, or visit their website http://sydneyphysiosolutions.com.au/
Brad and the SSOP team are also our injury prevention experts for the Blackmores Sydney Running Festival so send them your questions at Ask a Physio and they’ll help you achieve your goals and get you over the finish line!
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