Cold Weather Running Safety Tips
Running in the winter time isn’t really as bad as it may seem. Sure, there are times when you should not venture out into the storm, but a lot of times it might be a great time for a run. Running through the cold weather can help shake those winter doldrums, improve your energy level, invigorate you, and help you keep in shape for the upcoming racing season.
I find that cold weather running really tests your will and also brings out a very zen like mind state. At times it is quieter with less traffic so your runs are pretty undisturbed. Running in snow really is a calming sensation.
Of course, you do have to be properly prepared in order to brave the conditions. Running in the crappy weather is challenging and you have to be at the top of your game. You’d hate to slip and fall on your butt. I think we’re all a little more embarrassed if someone sees us fall that the fall itself.
So, here are some tips when you decide to get out and run in the winter snow.
- Before you go out and run, make sure you check not only the current temperature, but also the wind chill. There have been times when I see that it is only 30 degrees and then after getting home, checking the real feel (with wind chill) it is something like 15 degrees which makes a bit of a difference. If the wind is strong then it removes the warm air around your body so that makes for a rather miserable run. Plus some other bad possible issues.
- Now, I’m bald. I’d like to say that is by choice, but unless I have no problem growing hair on the sides of my head like wings then really, I’m bald. So, being bald I need a hat no matter what. But what else do you really need ? You need to protect your hands and feet. You’d hate to get frostbite. Never had it , but it is something I hope to never experience. Did you know that 30% of your body heat escapes through your hand and feet. Protect them.
- Dress in layers. No cotton. Use polypropylene, which wicks sweat from your body for the first layer. Gortex or something wind resistant for your outer layer which also lets out heat and moisture so you don’t get overheated.
- One thing I need to always remind myself is to keep hydrated. It’s easier in the summer months, but it is just as important in the cold months. Hydrate as if you were running in the summer. Drink before you are thirsty.
- Start in the wind. That way when you are fresh you will battle the tough elements while you are fresh. On your way back you can ride like the wind.
- Find someone or a group to run with. This will help keep your mind off of the elements. I tend to enjoy the alone time and quietness of the season except on the long 20 mile runs. Those stink in the cold weather.
- I saw this on Active.com : Shorten your running stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling or straining muscles. Yes, this is a great tip. I don’t know how many times I’ve pulled my hamstring or something by trying to avoid ice, puddles or dodge an oncoming car.
- Keep dry. Tough, but really very important. Wet means blisters and chaffing. Not a fun experience.
- Extreme cold = Stay instead and jump on the Dreadmill. Don’t risk it.
- Have Fun. Try and mix it up. It can be a fun experience as long as you do it right.
I generally don’t mind running in the cold weather, but usually that isn’t the problem. My issue is always fighting off the voice in my head that says I shouldn’t run in the cold weather.
