Although the weather doesn’t get as cold in Chandler as it does in other places around the country, temperatures do cool off in November, with average lows reaching into the 40s at night. As the month progresses, you need to prepare for cooler weather, particularly if you like to go for a run in the early or late hours of the day. Running in cool weather is not like running in the heat, thankfully, but you need to prepare to avoid injuring your lower limbs.
Cool air impacts your body as you run. Some cooler weather helps improve performance for jogging long distances. During November—and even into the winter months—Arizona temperatures are at their best for running. Colder weather, though, can negatively impact your run. Cool air can cause your muscle to contract more slowly and your body to change how it consumes energy. Your muscles may tighten in the cold, too, increasing your risk for injuries.
It’s best to prepare for the weather ahead of time so you stay safe on your route. Here are a few running foot care tips to take care of yourself and your feet in cool temperatures:
Wear Correct Footwear – Choose warm, moisture-wicking socks to wear with your shoes. Double-layering, which can help with blisters, is also good for keeping toes warm.
Dress Warmer – Shorts and a tank top won’t cut it in the cool mornings and evenings. Layer your clothing instead. Running pants or leggings aren’t restrictive, and a zip-up sweater over your T-shirt can be removed if you get too warm. If your run is particularly cold, grab some gloves and a warm hat, too.
Warm Up Inside – Do basic, dynamic exercises inside your home before you head out on your run. That way your muscles are already warm and firing before you head out on the trail.
Running in cool weather can be great if you take care of yourself and your lower limbs. Don’t take your feet or your body heat for granted. If you’re at all concerned about running this winter, or have foot pain when you’re active, let us know at Advanced Foot & Ankle Specialists of Arizona. See how we can help. Use the website to make an appointment, or call or fax us directly: call (480) 963-9000 and fax (480) 963-0375 for Chandler, or call (480) 981-1800 and fax (480) 981-0229 for Gilbert.
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