So first a little disclaimer:
RUNNING OUTSIDE WHEN THERE IS ICE IS DANGEROUS!
If you are apt to run outside all seasons of the year, there is a chance that you will encounter some ice along the way. If you do, here are a couple easy steps to help improve your chances of coming out injury free.
1. Slow Down
This should be common sense for most people. Sometimes the simple things are worth repeating. (Again - SLOW DOWN). Slowing down gives you more time to react when slipping does occur. Also, if you are out running where there is ice, you are doing it because you enjoy running in the cold - so why unnecessarily risk an injury. Or may be you are being chased by a bear that you woke up from hibernation. If you do find a bear, your probably shouldn't run either so slowing down works here too.
2. Shorten your stride.
Keeping your stride short helps keep your feet under your body and protects your knees from overextending if you do begin to slide.
3. Lean slightly forward
Leaning into the run helps keep your center of gravity in front of your feet. A forward center of gravity can help in several ways. First, when you begin to slide, your feet will likely slip backwards allowing your knee to bend which will lessen the force of your foot on the ice. Less force on the ice will lead to less slippage. Also, with your foot sliding backwards it allows you to pick it up faster and to get it out front again helping you maintain upright. When your feet slide forward, your center of gravity shifts behind you and you begin to fall backwards. Once you start falling backwards it is nearly impossible to get your feet under you again it help you recover balance, and you usually end up on your back.
An additional benefit of leaning forward is that if you do fall, you will most likely fall forward. Breaking a forward fall is less likely to cause serious arm and wrist injuries than if you go backward. When falling backwards most people tend to straighten their arms and lock their elbows. This can cause some serious problems when you hit the ground. Additionally, if your are somewhat skilled at falling, you have a better chance to roll out of it when you fall forward.
Remember if you do run outside in the winter, please be safe. And again, please do not be afraid of the treadmill.
RUNNING OUTSIDE WHEN THERE IS ICE IS DANGEROUS!
If you are apt to run outside all seasons of the year, there is a chance that you will encounter some ice along the way. If you do, here are a couple easy steps to help improve your chances of coming out injury free.
1. Slow Down
This should be common sense for most people. Sometimes the simple things are worth repeating. (Again - SLOW DOWN). Slowing down gives you more time to react when slipping does occur. Also, if you are out running where there is ice, you are doing it because you enjoy running in the cold - so why unnecessarily risk an injury. Or may be you are being chased by a bear that you woke up from hibernation. If you do find a bear, your probably shouldn't run either so slowing down works here too.
2. Shorten your stride.
Keeping your stride short helps keep your feet under your body and protects your knees from overextending if you do begin to slide.
3. Lean slightly forward
Leaning into the run helps keep your center of gravity in front of your feet. A forward center of gravity can help in several ways. First, when you begin to slide, your feet will likely slip backwards allowing your knee to bend which will lessen the force of your foot on the ice. Less force on the ice will lead to less slippage. Also, with your foot sliding backwards it allows you to pick it up faster and to get it out front again helping you maintain upright. When your feet slide forward, your center of gravity shifts behind you and you begin to fall backwards. Once you start falling backwards it is nearly impossible to get your feet under you again it help you recover balance, and you usually end up on your back.
An additional benefit of leaning forward is that if you do fall, you will most likely fall forward. Breaking a forward fall is less likely to cause serious arm and wrist injuries than if you go backward. When falling backwards most people tend to straighten their arms and lock their elbows. This can cause some serious problems when you hit the ground. Additionally, if your are somewhat skilled at falling, you have a better chance to roll out of it when you fall forward.
Remember if you do run outside in the winter, please be safe. And again, please do not be afraid of the treadmill.
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