Training for a competitive run or walk?
Here's how to lower the chance of injury in colder weather.
Working out in the colder weather may look a little different than the sunny days of spring and summer. That doesn’t mean you have to stay indoors to increase your heart rate. Done safely, you can get a workout in the great outdoors or in your neighborhood.
Warm up before your cool down.
Just like with indoor activities, a proper warmup is key to help reduce injury. “It only needs to be 5 to 10 minutes. Performing a few jumping jacks, arm circles or high knees are options,” said Matthew Oswin, DO, a PeaceHealth orthopedic physician in Bellingham, Washington.
Expand how you define a workout:
- Put some "work" into your workout by doing outdoor chores. Raking, shoveling, organizing the garage and other physically active projects can boost your heart rate.
- Take the pooch on a walk. Don’t have a dog? Most local animal shelters are looking for volunteers and would appreciate your help. It’s healthy for both you and the pups.
- Winter sports. Perhaps it’s the perfect time to try cross-country skiing or snowshoeing. What better way to get exercise while also seeing some beautiful sights? Bonus: The mountain trails may be less crowded than during the heart of winter.
Take steps to stay safe and warm:
- Consider layering. A good idea is to put on three layers.
- A base layer to wick sweat off your skin.
- A middle layer to retain body heat and protect you from the cold.
- An outer layer to guard against rain, wind and snow.
- Don’t forget your ears, fingers and toes. Wear a warm hat that protects your ears and the top of your head. Consider mittens over gloves. Mittens allow your fingers to warm each other by being close together. Wool or synthetic socks are recommended to keep your toes warm.
- Wear sunscreen. Even though it’s cold out that doesn’t mean that the sun has completely disappeared. Try to wear at least SPF 30 and reapply as needed.
- Let someone know where you’re going. Share your location with a friend or family member so they know the general area where you’ll be. You may consider setting up the shared location feature in your phone as well. Be sure to carry plenty of water and a fully charged cellphone.
- Know the signs of hypothermia. Hypothermia is when your body’s temperature gets extremely low. Some signs include shivering, shallow breathing and slurred speech or mumbling. Get emergency care right away if you have these symptoms.
If it’s been a minute before your last race, and before you hit the ground running, consult your primary care provider.
Matthew M. Oswin DO
Orthopedics
Dr. Oswin was born and raised in the Seattle area. He received his medical education at the Kirksville College of Osteopathic Medicine in Missouri, then completed his residency at the Genesys Regional Medical Center at Michigan State University. Dr. Oswin is board-certified and offers a full spectrum of joint replacement surgeries, including hip (anterior and lateral approaches), knee and shoulder. Additionally, he specializes in arthroscopic rotator cuff repairs and arthroscopic sports medicine. He and his wife were delighted to return to the Northwest to establish his practice and raise their four children. Dr. Oswin's hobbies include cycling, kayaking and skiing.
