Running in winter can be invigorating and enjoyable if you’re prepared. Here are five tips to help you stay safe and comfortable while running in cold weather:
Dress/Clothe in Layers
- Base Layer: Choose moisture removing fabrics to keep sweat away from your skin.
- Middle Layer: Wear an insulating layer like fleece to retain body heat.
- Outer Layer: Look for a windproof and waterproof jacket to protect against wind and rain.
Avoid cotton as it retains moisture and can make you cold.
Protect Your Extremities:
- Wear a hat or headband to cover your ears, as a significant amount of body heat escapes from your head.
- Use gloves or mittens to keep your hands warm. Mittens are usually warmer than gloves.
- Consider wearing a neck buff or balaclava to protect your face from the cold.
Stay Visible:
- Winter days are shorter, and visibility can be poor, so wear bright, reflective clothing.
- Use LED lights or a headlamp if you’re running in the dark to ensure you’re visible to drivers and other runners.
Warm Up Indoors:
- Start your warmup routine indoors to get your body temperature up before heading outside.
- Perform dynamic stretches or jog in place to get your blood flowing and muscles warmed up.
Pay Attention to the Weather and Footing:
- Check the weather forecast and be aware of wind chill factors.
- Avoid running on icy or slippery surfaces
- Run on well-lit, well-maintained paths to reduce the risk of falls and injuries.
Bonus Tip:
Hydrate: Even though you may not feel as thirsty in cold weather, it’s still important to stay hydrated. Drink water before, during, and after your run.
