If you ‘winter run’ it is important  to know how to protect your feet….

The following points should help them &  you stay safe!

• Consider running in an ‘off-road/ trail’ shoe, (even if you are not  running on such surfaces).  These types  of running shoes tend to protect your feet more than lighter nylon running shoes, they also have more traction for slippery surfaces!
• Avoid cotton socks. Synthetic socks take away moisture and help prevent  blisters & cold feet.
• Check your running shoe fit… Why? Running shoes used during the summer  may not be an appropriate fit for winter. The warmer weather can cause ‘puffier’  feet which in turn can create a looser fit for winter (colder weather), leading  to heel slippage and blisters.

How Old Are Your Trainers??

After 400-500 miles they probably feel very  comfortable, but remember wearing shoes that are work out can lead to foot  problems such as Plantar Fasciitis and Tendonitis.

Try Not To cheat! 

You may be tempted to wear thicker/heavier socks during the winter. This  is very likely to cause your toes to be cramped in the front of the shoe. We  ALL know there is nothing worse than the feeling of being uncomfortable or  restricted when running. And let’s be honest we’ve all done it and black  toenails are not quite as attractive!

What About The Terrain?

Run on flat surfaces. In cold weather it is more  difficult to adjust to uneven terrain because your muscles do not react as  quickly. This will increase your chances of developing muscle strains and  sprains. Read More about injuries…

Warm up slowly. Your muscles will take longer to warm-up in colder weather. Your chances of injury increase when you do not take the time to warm-up properly.

STRETCH!!! (The bain of your life?)

Click here to understand why it is VITAL….

Avoid speed-work in very cold weather; it will increase your chance of  injury.

I found cold crisp days perfect for maintenance runs, and left the warm  days for the faster paced runs!

Old Injuries?

If you are experiencing any lower limb discomfort it may be advisable to  avoid out-door running until you have fully recovered. If you have an old  injury you are rehabbing perhaps cross train at the gym during the winter  months?

The most important point to  remember is that overuse injuries occur more frequently in the winter as you unconsciously alter you gait to adapt to slippery, hard surfaces.