Listed below are some useful snow running tips. Shorten your stride and increase your cadence. Protect your eyes and body from the cold and wind. Embrace the crappy conditions.
While you're running on snow, don't forget to keep your body warm. Getting soaked clothes can stress your immune system. Read on for more snow running tips. And remember to have fun! There are many benefits to running on snow.
Shortening Your Stride
While running in the snow, reducing your stride is a key part of injury prevention. By focusing on short steps instead of long ones, you will reduce the risk of injury and improve your balance. In addition, short strides also allow you to cover less ground with each step.
These two factors can make all the difference when it comes to your overall performance. The benefits of shortening your stride while snow running are numerous.
When running on snowy surfaces, it's important to remember that your muscles, lungs, and heart are all working harder than they normally would. Jumping right into running at warm weather paces can cause injury. For best results, warm up first by doing some dynamic stretching indoors. Then, jog slowly for ten to fifteen minutes before picking up the pace. Shortening your stride when snow running is not as difficult as it sounds. The longer you practice this technique, the easier it will become to run on snowy surfaces. Shortening your stride is also a way to recover from slipping mid-stride. Shorter steps give you more control of your footing, and the lower your body will remain upright.
When running in the snow, it's important to remember that proper form is essential to avoiding injury. Shortening your stride when snow running reduces your risk of slipping, falling, and straining your muscles. In addition, fresh snow has better traction than packed snow. Make sure to watch out for any holes and cracks on the ground. Also, be aware of the signs of frostbite and hypothermia.
Increasing cadence while running will help you run faster and reduce stress on your lower limbs. But many runners don't know how to increase their cadence while running. Most coaches don't address this issue explicitly. Luckily, there are a few simple ways to increase your cadence. Read on to learn how. If you've ever tried to increase your cadence while running, you'll know that it can be challenging.
Boosting your cadence when running is essential for your health. Increasing your cadence reduces impact and reduces the vertical displacement of your centre of mass. It also shortens your stride, which means that you create less braking force. That means fewer injuries and reduced energy expenditure. Cadence is a key part of a healthy running program, so boosting it is vital to your success.
To boost your cadence when running in snow, you can take several measures. One way is to use a GPS watch. Many sports watches can measure your cadence and tell you your average cadence. You can also calculate your cadence by counting steps per minute. However, this method will skew your results. Increasing your cadence when running in the snow requires more effort than running on a road.
The key is to increase your cadence gradually and consistently throughout your running session. During your run, aim for a cadence of 160 to 180. Gradually increase your cadence, if you wish to be faster. The goal is to have an average cadence of 150 to 180 beats per minute. If you are not sure how to increase your cadence when snow running, try listening to some popular music. The soundtracks of these songs have higher cadences than the usual ones.
Protecting your eyes
You should always protect your eyes while snow running. Though the snow reflects 80 percent of the UV rays from the sun, the effects are still damaging to your eyes. Snow-covered roads, windows, and other surfaces also need to be protected from glare. Whether you're running in the snow or driving on the road, protecting your eyes is a must. Snow can also be a factor in causing cataracts and macular degeneration.
In addition to protecting your eyes from wind-blown snow pellets, wearing sunglasses while snow-running can protect your eyes from UV rays. The sun's ultraviolet rays are dangerous to the eyes regardless of whether you're running in the snow or on a sunny winter day. The sun's rays bounce off the snow and are still reflected by the eyes. Also, even if clouds are present, 80 percent of UV rays can still penetrate them. Those rays can cause photokeratitis, a form of snow blindness.
Snow can be harsh on the eyes and can cause snow blindness if you're not careful. To avoid the risk of snow blindness, wear sunglasses and goggles. The snow also contains small gaps in the lenses, which can cause irritation and even damage. Choosing sunglasses and goggles with no gaps can help. Goggles are an effective way to protect your eyes, but they're not practical for everyday use. To protect your eyes while snow running, wear wraparound sunglasses with UV protection.
Wear sunglasses while snow running to keep dirt and debris out of your eyes. Wearing sunglasses will protect your eyes from UV rays and will prevent you from squinting while you run. Polarized lenses will cut down glare and protect your eyes from harmful UV rays. Polarized lenses are particularly beneficial for those who run near water or sand. These glasses are not only fashionable but can protect your eyes from cold weather, too.
Embracing Crappy Conditions
Embracing crappy conditions while snow running is an essential skill for achieving a better overall performance. While it can be frustrating to deal with mud, you can use the positive attitude and perseverance to keep going. Staying calm and positive during these conditions can help you overcome the obstacles and finish your run more quickly. Keep reading to learn more about the techniques you should use to run in crappy conditions.
If you run on plowed paths, snow shouldn't keep you from reaching your goal. But on unplowed paths, snow can create slippery spots, which you can avoid by using traction devices attached to your shoes. Ice, meanwhile, can be challenging to run on, especially when it has melted. The ice can re-freeze and cause slick patches, which can lead to injuries like fractured elbows.
Although winter weather is often dreary, there are a few tricks to staying warm while running in the snow. The best thing to remember is to layer your clothing, if possible. Wearing a base layer will help keep your body warm by wicking moisture away from your skin, and a hood or hat will protect your ears and head from the cold. Check the weather forecast to make sure there is not a lot of wind and plan your run to take advantage of this.
The most important part of warming up is to maintain a comfortable core body temperature. Adding layers around your torso will help maintain that elevated temperature. You should also select a base layer made from breathable material, as sweat will lower your body temperature. A fleece top is a great choice to keep your lower body warm, as it will keep your hands dry and comfortable. Once you've mastered the art of layering, you can wear a hooded sweatshirt as an optional extra.
When it comes to staying warm when running in snow, one way to ensure your comfort is to layer your clothing. If the temperatures drop below zero, you'll find that your base layer is no longer adequate to keep your body warm. In addition to that, you should also wear a hoodie, windproof jacket, a warm beanie hat, and moisture-wicking socks that cover your feet. A hat that's lightweight and doesn't keep you too warm can also be beneficial.
SummarySome tips for running in the snow are to shorten your stride, increase your cadence, and protect your eyes and body. Embracing the crappy conditions is also important, as is keeping your body warm. Running in the snow has many benefits, so have fun!
ABOUT THE AUTHOR
Content Creator / Editor
Fred Felton is a copywriter, editor and social media specialist based in Durban, South Africa. He has over 20 years of experience in creating high end content. He has worked with some of the biggest brands in the world. Currently Fred specialises in the winter outdoors space, focussing on skiing and snowboarding. He is also a keynote speaker and has presented talks and workshops in South Africa.