It isn’t easy to keep moving in a Canadian winter, but for many walkers and runners, it’s a habit they’re loath to let go of. Getting outside, moving, and maintaining a routine are crucial for both physical and mental health. But the cold season also has its own risks of injuries if the body and environment are not ready.
With a little planning and consideration, we can remain active and tread carefully through the snow.
Dress for Warmth and Mobility
Cold weather will make muscles tighter and less flexible, putting them at risk of strains and pulls. Layering keeps muscles warm and enables your body to manage temperature as you go.
Begin with a moisture-wicking inner layer, then add insulation, topped with wind resistance on the outside. Don’t forget the gloves and head covering: Body heat escapes through your noggin (and we won’t even talk about the uncomfortable fingers).
Warm Up Longer Than Usual
Once winter rolls around, your body may need more time to fire up other parts of the system to get ready for activity. Cold muscles are more susceptible to injury, and sprinting into a walk or run heightens your risk of straining, particularly in the calves and hamstrings, and in the lower back.
Warm up thoroughly inside or with dynamic exercises before venturing outdoors. Slow lunging, leg swings, and a quick walk can get the circulation going before things speed up.
Choose Footwear with Proper Grip
One of the most important things you can do to prevent falls is wear shoes with good tread.
Runners can invest in winter running shoes or traction add-ons for added grip. Shoes with worn-out soles or a smooth sole should be avoided, as stability is compromised. It also helps balance on an icy surface by taking shorter steps.
Pay Attention to Surface Conditions
Winter surfaces can change quickly. Something that seems clear might conceal black ice, uneven snow , or frozen puddles. Alertness and a slowdown when things seem fluid can also help prevent a sudden slip or fall.
If conditions feel unsafe, it’s fine to alter your route, curtail your session or opt for an indoor solution. It is better to keep moving, but more important to avoid getting hurt.
Listen to Your Body
Winter fatigue is real. Foul weather, bulky clothing, and uneven ground add physical strain. Pain, stiffness or persistent soreness should not be neglected.
It’s always easier to treat early discomfort than full injuries. By consulting a professional early, you can prevent small problems from turning into larger ones.
A clinic such as Mayfield Physiotherapy can assess movement patterns, address imbalances, and provide guidance on safe winter activities.
Final Thoughts
Walking and running in the winter can be invigorating if you take extra care. By taking the right precautions , warming up, wearing proper footwear, and being mindful of winter conditions, walkers and runners can stay active while limiting their risk of injury.
Winter needn’t be agony for your joints. With the right approach, it has the potential to be just another season to travel safely and securely.