Winter Running Tips: How To Stay Safe And Warm

I’ll always remember something one of my elementary teachers once told our class. She said that she thought all those people jogging by the river in the middle of the winter were crazy. I remember thinking, why are they crazy? Winter is fun! Maintaining that youthful exuberance and heading out for a run in the middle of winter may be a challenge, but it’s worth it. Here are a few tips to improve your winter running experience.

Safety is a big issue

During the warmer months we can take for granted that the road are clear and that drivers usually have 100% visibility. It’s important to remember that when there’s snow on the ground, running is more treacherous. Drivers can’t judge distances as easily and they can’t stop on a dime anymore either.

Map out a running route that keeps you as safe as possible. Staying away from cars is one thing, but you also want to try and avoid ice and snow as much as possible. Slipping and falling in the winter is a common cause of some very serious injuries, like sprains and muscle tears. Pathways that are cleared of snow by the city would be ideal, but otherwise stick to roads and sidewalks that are often cleared and not too busy.

Also, remember that running later in the day is more advisable because the sun will have had time to melt more of the snow and ice.

Don’t let the cold or the ground conditions change the way you run. Shortening you stride slightly is ok, this can give you a little more balance on ice and snow. But take note of the changes and try to avoid altering your stride in any fundamental way. Stay relaxed. Changing the way you run because you’re uncomfortable with the conditions can quickly lead to injury. 

Gear, it’s all about layers

It’s good to have a bunch of active wear to choose from in the winter. Depending on the temperature and conditions outside, you want to be able to mix and match. Your goal is to achieve that perfect balance, which will keep you warm and dry, but not overheated. Ironically, it’s quite easy to overheat when running in the winter. As you start to sweat and the body warms up, runners often notice they aren’t as chilly as they thought they would be. Use your experience and judgement to choose to right outfit, not your first impression of the the temperature.

Much of the quality running gear available today lets sweat to escape to help regulate body temperature. High end gear with wicking fabrics is very useful in more extreme conditions. Try out a few different combinations of clothing and remember what works best in different conditions.

For advanced runners: Running in deep snow really gets that heart rate up fast. Give it a try once in awhile to mix up interval training.

Make sure to use common sense when running in the winter. Taking it a little easier is a good idea because winter running can be more taxing on the body. Also, taking extra time to warm up is important as the body is going to be colder early in the run. Winter running may be worth the effort, but it’s a bit more dangerous and challenging. Hopefully these tips will help you stay safe and keep in great shape all winter long.

Original article: Winter Running Tips: How To Stay Safe And Warm- written by Salvatore Delle Palme on Factoidz