Jan 12 2025 30 mins
In this episode of the MindBodyMarathon podcast, host Dr. Leo Kormanik has on Dr. Matt Pisanelli and Dr. Jared Bugaj to discuss winter running, focusing on myth versus fact, safety techniques, and the use of treadmills as an alternative to outdoor running in icy conditions. Dr. Jared shares personal experiences of falling while running in winter, including a dislocated shoulder and a broken hand, which highlights the importance of safety. Both doctors express their views on treadmills, acknowledging their boredom but also their advantages, such as allowing for controlled workouts and avoiding extreme weather.
They emphasize the need for variability in treadmill workouts to prevent injuries, as maintaining the same speed and incline can strain muscles. Dr. Matt recounts a story of an elite runner from Alaska who trained primarily on a treadmill and managed to stay healthy by adjusting speed and incline regularly. The discussion also touches on the physiological differences between road and trail running, noting that road running can lead to more repetitive strain injuries due to consistent foot strikes.
Finally, the hosts address the myth that winter running is dangerous for lung health, explaining that cold air does not necessarily harbor more bacteria or viruses, though they acknowledge that dressing appropriately is crucial to avoid getting chilled and potentially falling ill.
In this discussion, the speakers address common myths about winter running, particularly the belief that cold air is harmful to lung health. They argue that while cold air can feel harsh, it does not inherently damage the lungs. Instead, the body responds to cold air by producing more mucus to warm the air before it enters the lungs. This increased mucus production may lead people to feel unwell, but it's actually a protective mechanism. They also note that people often get sick more during winter months due to increased indoor gatherings rather than winter running itself.
The conversation shifts to safety in extreme cold, with the speakers sharing personal experiences of frostbite and discussing appropriate precautions, such as wearing multiple layers, protecting the face, and considering the risk of frostbite on exposed skin. They emphasize the importance of proper layering techniques for winter running, recommending moisture-wicking materials and avoiding cotton, which retains moisture.
The speakers also mention strategies for breathing effectively in cold weather, suggesting that runners should adjust their head position to manage airflow better. They share insights on their preferred base layers and discuss additional protective measures like applying Vaseline to prevent chafing. Overall, they encourage a safe and well-prepared approach to winter running while debunking myths about its dangers.
In this conversation, the speakers discuss various tips and strategies for winter running, focusing on gear and safety. They mention the use of olive oil on skin as a protective layer against cold, and discuss different types of shoes suitable for winter conditions, highlighting options like Yaktrax and shoes designed specifically for ice and snow.
They note that some runners modify old shoes by adding screws for extra grip, although one speaker expresses concern about safety with this method. The discussion also covers the importance of choosing softer rubber shoes for better traction on snow and ice, mentioning brands like Saucony and Vibram.
The speakers emphasize the need to be cautious when running in winter, suggesting that runners should familiarize themselves with well-maintained roads and avoid sidewalks that can be slippery or uneven. They also advise on safe falling techniques to minimize injury risk in case of slips.
Footwear considerations include using moisture-wicking materials and potentially Gore-Tex for waterproofing, though they caution that Gore-Tex can trap water in certain conditions. Insulated socks and mittens are recommended for warmth, and one speaker shares their experience with battery-operated hand warmers for those with conditions like Raynaud's phenomenon.
Finally, they discuss proper running form on slippery surfaces, suggesting a forward lean and shorter stride length to maintain balance and avoid falls. Overall, they provide a comprehensive guide for safe and effective winter running.
You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M.
Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.