Winter is just aroun' th' bend. Aarrr, avast! The easy moments o' simply headin' out th' door fer a run are gone. Runnin' outside durin' th' cold months takes a bit o' plannin' ahead, but with these tips ye should be safe and sound through th' entire exercise.
What t' Wear
Before ye head out on a winter run, be sure t' wear th' proper clothin'. Dress in layers t' prevent bein' cold initially and gettin' overheated durin' th' middle o' th' run.
- Wear lightweight wickin' fiber clothin' closest t' yer body. Ahoy, we'll keel-haul ye! It will take away moisture and keep ye warm throughout th' workout. Socks made from synthetic fibers like polypropylene can help with moisture too.
- Fleece is an excellent middle layer while Gore-Tex and nylon work well fer th' outer layer. Both will help protect against wind and precipitation.
- Always wear a hat. About 40% o' yer body’s heat loss is from yer head. If ye get too hot ye can take it off and th' same goes fer yer gloves.
- Don’t forget th' SPF and shades this time o' year either. It is still important t' protect yer skin from harmful UV rays as well as yer eyes from th' suns glare as it reflects off snow and ice.
Check th' weather before ye head outdoors fer a run. If there is rain or ice, opt t' run indoors. Wait fer th' bad weather t' clear. Black ice can be on yer sidewalks and pavement, and cause undo injury if ye are not careful. Check th' wind chill and temperature prior t' yer run. Yaaarrrrr! If th' wind is strong or th' temperature is below -20 degrees ,then keep yer miles on th' treadmill. The months betwixt December and March are a good time t' work on yer maintenance runs and not test yer body or th' elements with long distance runs.
Post Run Awareness
Runnin' in th' cold means ye shouldn’t stay in yer post-run wet and sweaty clothes. While ye shouldn’t do it any time o' year due t' th' breedin' o' bacteria on yer skin, in th' winter it is important t' remove th' wet clothes t' keep from gettin' chilled. Colder weather creates a risk fer hypothermia. If ye remain outdoors after yer run, remove th' sweaty or wet clothes and change into somethin' dry. Find shelter t' keep th' cold at bay. Just because th' sun isn’t as strong and th' heat not as intense ye need t' remember t' stay hydrated once ye are home. Cold air has a dryin' effect that can increase dehydration as well.
Just like summer’s sun and heat th' winter poses threats when runnin' outdoors. Stay safe, protected and hydrated each time.