Nutrition for Recovery


Winter Run.jpg

The snow is (sort of) flying in beautiful Bozeman, MT and that means excitement for those of us that ski! For those of us that don’t ski, winter can be a hard time for exercising. Read below for a few tips on how to make winter running more enjoyable and maybe a little safer!

First and most important; you need the right clothes. I think a good jacket, gloves and headband/hat are the key items. It can be tricky to dress for the temperatures here but a good rule of thumb is to dress like it’s about 20 degrees warmer outside than it really is; this is because you’ll warm up as you run and getting too sweaty can actually make you colder! Things to look for in a jacket is something that has some reflective strips on it if you run in the dark and something that has a  little windproof on the front. There are all sorts of good running jackets out there, tops brands include Brooks, Patagonia, and the North Face. 

Second, you need shoes that are stable and less slippery on the ice. I did some research and found a few slip on traction devices that got overall good reviews on amazon. 

1. Kahtoola NANOspikes are marketed as a low profile ultra light winter traction device. They come in different sizes and have a ton of really great reviews. Most people say that they fit well and that they transition from snow to drier trails pretty well. They cost about $50.


Click on photo for link to amazon.

Click on photo for link to amazon.

2. Then there’s the more common brand, Yaktrax. This specific pair is supposed to be designed for running. The reviews are not quite as good as with the Kahtoola spikes. There were some comments about them not fitting very well and some complaints about feeling a little bulky underfoot. But for about half the price they might be worth a try


Click on photo for link to amazon

Click on photo for link to amazon

I have also heard of people just getting some screws from the hardware store and drilling them through the soles of the bottom of a pair of their own shoes just under the foot bed.

Third, you need a good headlamp! Colder temps also means darker mornings and nights. It’s hard to avoid running in the dark so you need a good headlamp to light your way!


Click on photo for link to product

Click on photo for link to product

  1. The BioLite HeadLamp 200 Lumen No-Bounce Rechargeable Head Light is specifically designed for running. It is lightweight and has a no-bounce design. It also has a rechargeable battery. It has overall great reviews on amazon and comes in at just under $45.

Another good option is the Black Diamond Storm. Its extra bright and low profile although reviews suggest it bounces some when running. People seem most excited by the amount of light it emits; so if you’re an early morning runner this one may be for you! It comes in at just under $50.


Click photo for link to product

Click photo for link to product

Really, running in the winter can be beautiful and if you have the right gear just as easy as running in the summer! If you have any questions on running injuries or strength training for runner give us a call; our PT’s would be happy to help!

– Kate Dolan, DPT

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