Tuesday, November 11, 2014

Winter Running In Montana



WINTER RUNNING IN MONTANA

(A RUNNER’S GUIDE TO SURVIVING WINTER IN MONTANA)

BY:  JOHN FIORE, PT
 
Packbox Pass, July 2014
Missoula is in the grips of a November arctic cold front which impacts the simplicity of running.  Cold temperatures, shortened daylight hours, slick running surfaces, and snow packed roads and trails send many Missoula runners to indoor treadmill running or a winter of hibernation.  Training through the winter, however, is the key to successfully achieving your spring and summer running goals.  Winter is a great time to focus on strength training, circuit training, and skiing in order to give your summer running legs a break, build strength and restore muscle balance and flexibility.  Although indoor treadmill running may be convenient, running outdoors is recommended.  Treadmill running does not require the same muscle activation due to the treadmill belt moving beneath your feet.  Hip extension and hip stabilization dynamics are greatly altered which results in an imbalance in hip & knee flexor versus hip & knee extensor function and strength.

A few simple preventative steps, however, can transform winter into a running adventure.  Addressing footwear, clothing, balance & agility, and cold stiff muscles will enable you to run safely instead of watching winter pass you by. 

Winter Running Footwear:
To avoid embarrassing and potentially dangerous falls on muddy, icy, snowy roads and trails, proper running footwear is a must.  The experts and the Runners Edge carry many excellent winter traction shoes and removable traction devices.  Kahtoola Nanospikes, Kahtoola Microspikes, or do-it-yourself traction screws have the same effect on running shoes as studded snow tires on your vehicle.  Ice Bug (icebug.com) is a shoe manufacturing company based in Sweden which produces studded running shoes for a variety of terrain and uses.  With so many excellent traction products on the market, there is no reason to fear slipping on ice and snow.

Dressing for Winter Running:
Winter temperatures necessitate warm clothing.  Breathable layering is preferred so you can shed a layer while climbing or enjoying a brief moment of sunshine and easily add layers as the chill sets in.  Overheating is dangerous in the winter as the trip home can be a near hypothermic experience.  Don’t forget a thin shell to retain your body heat as temperatures fall.  Gloves and a hat are vital as your body is constantly attempting to maintain your core temperature at the expense of your ears, hands, and feet.  Fortunately, running tends to keep the feet fairly warm provided you have a good pair of breathable wool blend or polypropylene socks.  On very cold days, hand warmers are a nice touch if your hands freeze as mine often do.
 
The Rut Vertical Kilometer 2014

Balance & Agility Training:
Running in the winter poses unique balance and agility challenges.  Shortening your stride length will allow you to maintain your center of gravity over your feet thereby reducing your risk of slipping.  Relaxing your body will enable you to react naturally to balance challenges.  Training your balance reaction skills and rapid weigh shifting through agility drills will give you the confidence you need for safe and fun winter running.

Preparing Muscles and Connective Tissue:
A comprehensive dynamic warm-up and cool down program is very important to increase muscle and connective tissue elasticity.  Research has shown that a dynamic warm-up program is more effective than static stretching in preparing the body for running.  Arm swings, hip hugs, butt kicks, lunges, toe jumps, and kick outs are great dynamic warm-up exercises and can are illustrated in the March, 2012 Runners Edge Newsletter.  Winter is also a great time to focus on deep tissue mobilization and massage to restore muscle tissue health and extensibility.

Take a look outside at the roads, hills, and trails surrounding Missoula.  Depending on the temperature and snow conditions, nearly all of your favorite summer running routes are accessible in the winter by following the above preventative steps.  Go ahead, give winter running a try and explore!

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