- Don’t be confined to a long winter on the treadmill! Many runners shy away from venturing out in the winter months and opt for
logging miles on the ‘mill, but you can keep up your outdoor running routine with a few good tips for adapting to the chill.
- First things first, you’ll want to protect your skin with moisturizer and sun protection to prevent blistering and redness from the
harsh and dry winter air. Pay attention to your extremities and watch for signs of frostbite – if you feel a burning sensation or
exposed skin starts to look purple or white, get inside right away. If you notice a sensitive area that you suspect may be frostbite,
call your doctor.
- Next, layer up with the appropriate amount of clothing, but take care– there is such thing as too much. Overdressing leads to overheating,
which isn’t comfortable or good for performance. When you step outside, you should feel the chill, but don’t sweat the cold. Once you get
moving you’ll warm up in no time.
- Complete your layered look with a warm yet breathable hat and a pair of mittens. A significant amount of body heat is lost from the head,
which affects the whole body’s circulation. Choosing mittens instead of gloves keeps you warmer because your fingers share warmth with each other.
If your fingers still get cold, vigorous windmill arm circles can quickly restore circulation to the fingertips.
- When running outdoors in the winter, choose well-cushioned running shoes with good tread, like trail shoes, to help reduce the chance of injury
from slips and falls. Just like any other time of year, be sure you keep your running shoes in top condition. Wearing shoes that have move than 400-500
miles on them can lead to foot problems like plantar fasciitis and tendonitis. Add some extra cushion to your step with thick, absorbent socks. Some runners
actually buy a 1/2-size larger running shoe for winter training to accommodate thicker socks. Just make sure you have plenty of space in the toe box.
- Winter’s shortened daylight hours can make it tough to fit in a run while it’s still
light out. If your schedule leaves you running in low light conditions,
stay safe
with high-visibility clothing, reflective gear and blinking lights.
- Lastly, know the warning signals of hypothermia: feeling disoriented, loss of
coordination, slurred speech or difficulty walking. If you are shivering,
seek warm shelter immediately.
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