5 Tips to Protect Your Feet When Running In Cold Weather

When it comes to running outdoors, you never know what Mother Nature is going to surprise you with. Ask any marathon runner and they will tell you that as much as they'd like it to be so, not every day will be 65 degrees and sunny.

When I ran the 2009 Chicago Shamrock Shuffle, the weather the week leading up to the race had been great running weather, in the mid-fifties and sunny. When it came to the morning of the race, I woke up to find a blizzard outside my window! It had snowed a couple of inches overnight and the temperature had dropped to freezing. Being the die-hard runner that I am, I decided I was going to run the 8k race blizzard or not. By the time the race began my shoes, socks, and feet were soaking wet from standing in slushy snow puddles and I felt as if I had lost circulation in a couple of my toes.

I began the race assuming that my body temperature would rise and I would get better circulation to my feet. At the 3 mile mark I felt a throbbing pain in the toes in my right foot and I had to actually stop and take off my shoe because I thought I had broken my toe or gotten frostbite. I was terrified that my foot was going to look like Adam Sandler's foot in the movie Mr. Deeds, but fortunately my toes were just swollen from the running conditions. I did manage to finish the race but I realized after finishing that I should have take the proper precautions to make sure my feet stayed dry and warm before and after the race.

There is nothing wrong with running in cold conditions but if you do you must make sure you take the proper precautions to take care of your feet. Here are 5 tips for running in cold and wet conditions:

1) Wear quality waterproof socks

Everyone knows that shoes can make a huge impact on the health of your feet, but socks are just as important. Make sure that you have a good hardy sock, not any of those thin shear cotton socks because they don't help get rid of the moisture on your feet fast enough in wet conditions.

2) Bring an extra pair of socks

If you are going to run a race in cold or wet conditions then consider bringing an extra pair of socks that you can put on immediately before the race begins. This will ensure that your socks are fresh and dry.

3) Try Using Waterproof shoes

Many shoe companies now make shoes that are either partially waterproof or completely waterproof. They help to keep your feet dry which will help prevent blisters from forming.

4) Try to stay indoors as long as possible before the run

The longer you stay outside in cold weather the greater chance you have of get frostbite on your toes or other areas of your body. Try to limit the time spent outside to as little as possible. If racing in cold conditions try and find a warming tent to stand in for as long as possible before your race.

5) Avoid running in slush, puddles, or deep snow

Always try to take the cleanest path possible on your runs even if this means going a little out of your way. Trust me it will pay off at the end of the run because when your feet, shoes or socks get wet you have a great chance of getting frostbite or blisters.

Frostbite is serious business. However if you ensure that you do all you can to prepare for the cold weather, you should still have an enjoyable and successful run.

Triathlon Transitioning and Your Feet

Triathlons have become increasingly popular in the past two decades. The marathon used to be seen as the ultimate physical challenge but now much of the spotlight has been switched over to triathlons. Triathlons are unique because they involve swimming, bicycling, and running. These three different parts of the triathlon all involve very different muscles but the one area of the body that is highly involved in all three aspects of the race is your feet. Since this is the body part that is directly involved the most throughout the course of a triathlon, it is imperative that you pay special attention to them during the transition periods in order to keep them in prime condition. The first part of a triathlon is the swimming leg of the race. During this part of the event you are barefoot. When you get out of the water and proceed to the first transition area to get ready for the biking leg of the race, make sure that you thoroughly dry and clean off your feet. If you don't take the time to clean off any dirt or water on your feet or between your toes then you are almost guaranteed to get terrible blisters during your biking segment which will leave you in terrible pain during the final running segment of the race. Although there are some biking shoes made to be worn without socks, it is not encouraged. Make sure that you put on a dry pair of moisture wicking socks before you put on your biking shoes. The extra few seconds it takes you to put on the socks will be worthwhile.

The second transition is between the biking and the running legs of the race. During this transition, make sure you take the time to change your socks again. Chances are that your first pair of socks is starting to reach the point of maximum absorbency due to extreme amount of sweat you will produce from biking. By putting on a new pair of socks you will help prevent blisters from forming during the running segment of your race.

Completing a triathlon is an amazing feat but there are definitely little tips and tricks that will help you get through it more safely and efficiently. Taking your time during the transitions to take care of your feet well can make all the difference in the outcome of your triathlon.

 

Forefoot Running

www.maxworkouts.com – Shin Ohtake demonstrates how to forefoot run with barefoot or vibram five fingers. Shin Ohtake points out four major points that can help you transition from a heel striker to forefoot runner. Forefoot running can help you avoid injuries commonly associated with heel strike running.