As the weather gets colder and the days get shorter, there are some necessary adjustments every runner should make to their running routine. Here is our top winter running tip to stay healthy and happy this winter!

Winter Running Tip #1: Take Vitamin D

With fewer sunlight hours and less intense sunshine, it is so important to make sure you are getting enough vitamin D. Some of the top symptoms of Vitamin D deficiency include: feeling tired or fatigued, poor sleep patterns, getting sick more easily, muscle weakness or pain, muscle cramps, depression or feelings of sadness, slower recovery from illness or injury. Most of those symptoms can quickly derail any fitness or training plan. If you want to be able to maintain consist running or exercise through winter in Milwaukee, Vitamin D supplementation is a great place to start!

The current medical recommendation for individuals age 18 to 65 is to take 600 IUs (international units) daily. However, you can typically find supplements ranging from 1,000 IUs, 2,000 IUs, 5,000 IUs, and up to 10,000 IUs. Research suggests that Vitamin D toxicity is unlikely if you keep your daily intake levels below 10,000 IU per day. Signs and symptoms of toxicity include nausea, vomiting, muscle pain, and frequent urination. We frequently advise our patients showing signs of Vitamin D deficiency to take 5,000 IUs per day until symptoms improve, and then re-evaluate them.

We offer Vitamin D3 supplements from Nutri-Dyn at our clinic through our clinical nutritionist, Ashely, with Wisconsin Fatigue & Weight Clinic

Winter Running Tip #2: Keep Hydrating!

When the temp dips, it’s common to not feel as thirsty. This occurs both during exercise as well as throughout the day. Just because you may not be sweating as much during activity doesn’t mean you don’t need to rehydrate and replenish electrolytes in your system. We love using LMNT in our clinic for replacing electrolytes. Their research based formula and delicious flavors offer great options for replenishing after a run or throughout the day. You can purchase a single-serving packet, boxes of a single flavor or variety packs at our clinic.

Winter Running Tip #3: Warm Up Pre-Run

Yes, it’s cold outside, but it helps if your body is warm when you head out the door. Adding some light form running drills while standing in-place is a good way to get more blood flowing to your muscles. You don’t want to be sweating before heading out the door, just warmed up a little bit.

Winter Running Tip #4: Outsmart The Wind

If you’ve been running for any amount of time during a Milwaukee winter, you know the wind can make a huge difference! Try to plan your routes so you are running into a headwind at the beginning of your run and finishing with a tailwind. This will help prevent you from getting too sweaty early in your run, then freezing as you turn into a headwind.

When the windchill dips below -20 degrees, frostbite can start in under 30 minutes. On days like this it is best to opt for a dreadmill (uh, I mean treadmill) or drive over to the Pettit Center and run on the indoor track. Just be sure to check their schedule first.

Winter Running Tip #5: Wear Bright Colors and Reflective Materials

From November through March, we have roughly 10 hours or less of daylight in the Milwaukee area. This means for many of us there’s a high likelihood that we’re running in the dark, if we choose to run outside. Wearing bright colors, reflective materials, and/or lights are a great way to make sure drivers can see you while running. We have some great running stores in the area that offer all of these options. Check out Performance Running Outfitters multiple locations around the Milwaukee area or Good Miles Running Company in Brookfield and shop local!