Tips for Winter Runners
Posted December 21, 2007 at 12:00 PM by Zola Jones
Section: Her Fitness, Athletics, Her Gear & Apparel, Her Health
Running in the winter can prove a difficult task, with the biting cold, icy paths, and shorter daylight hours. With a few tips, however, winter running can become much more manageable.
Wearing the proper gear is essential with winter runs.
Make sure you layer up. However, there is such a thing as over-layering. It may be tempting to put on your entire wardrobe before you brave the cold, but once you’ve been running for a few minutes, your body will adjust to the cooler temperature, and too many layers could cause you to become overheated. A good rule is to dress for about 20 degrees warmer than the actual temperature outside. Start with a base layer (the layer closest to your skin) that is polyester. This will help keep the sweat from staying on your skin. The second layer should be looser, and more breathable, such as fleece. Your third layer should be wind and water resistant, such as a zip up jacket.
In really cold weather, keep your ears and hands covered with a hat and gloves to prevent illness. Insulated footwear is a must. This helps avoid such issues as frostbite, trench foot, or athlete’s foot. Make sure you don’t wear shoes that are too tight. It may even help to get a separate pair of shoes for winter running. Or, try using trail running shoes to help you maintain your balance on the icy terrain. Snow is highly reflective, so wearing sunglasses will prevent snow blindness while running.
Even though it may feel like it while you’re running, it is not possible to freeze your lungs. If you find the cold air unbearable, it may help to wear a face mask while running. However, running in the winter can aggravate your system if you already have a slight cold or illness. Make sure you listen to your body and only run in the cold if you think your body can handle it.
Also, depending on what time you run, make sure you dress in bright colors. It is easy to start a run at 4:30, and find yourself in the dark at your midway point. Plus, keep in mind the importance of stretching, which is especially crucial in the winter. Muscles take longer to warm up than in the summer, which leaves them more likely to become pulled or strained. Keep your eyes open for icy patches. Winter runners need to be a little bit more observant of their path to avoid slipping. Because of this, It is probably more beneficial to use the winter months for long distance and maintenance running, rather than fast sprints. Also try running with shorter strides to improve your footing. It may help to begin your run by running against the wind. Think about it this way: if you begin your run by running with the wind at your back, you’ll work up a sweat. When you turn around with the wind against you, the mixture of wind and water will create a very cold uncomfortable return home.
Once your run is over, make sure you change into dry clothes as soon as you can to prevent sickness. Then, enjoy a warm cup of tea and a post-run recovery snack, to keep your body primed and refreshed for your next outdoor running adventure!