Winter Running
Winter Running
Running In Cold Weather
There is a special joy in being the first to make fresh footsteps in the snow, so don’t pass up the excitement of a crisp sunny run through the early morning or the delight of an evening run through the darkness as large snowflakes float through the stillness of the evening. Building a snowman in the fresh snow can add a new cross-training regime to your winter workout, so loosen up and enjoy the winter. It's a fact those cold winter days build character–the kind you can use in the late stages of a long run. If you are feeling rough at any time, think back to the challenges you overcame during those long winter runs.
Winter Running
Running Tips
The following are some cold weather running tips. Most of the tips involve some good common sense in severe conditions.
- Adjust the intensity of your workout.
- Up to 50 percent of body heat is lost through the head, so keep it covered with winter headwear
- Warm up properly and start your runs at a comfortable pace and slowly build up the pace to a pace slower than your normal training pace.
- Shorten your stride to improve your footing on icy roads. Insert screws in the soles of your shoes for greater traction.
- Carry your phone so you can call for help if needed.
- “Wind chill” does not measure temperature. It measures the rate of cooling. On a day with high wind chill, prepare for the wind.
- Run into the wind for the first part of your run and with the wind on the return portion.
- When running by yourself run in a loop in case you need to cut the run short.
- On your first few runs on snow or ice, you may experience slight muscle soreness in the legs. That is because your supporting muscles are working harder to control your slipping.
- Cover all exposed skin with clothing or petroleum jelly. If you or your running partner have exposed skin, be aware of each other to prevent frostbite.
- In the winter it’s dark, so wear reflective gear and run facing the traffic to be more visible.
- Mittens keep your hands warmer than gloves.
- Hydrate on any run longer than 45 minutes.
- Use a lip balm or skin protectant on your lips, nose, and ears.
- For dry hands, petroleum jelly works as both a warmer and a moisturizer.
- Do speed work indoors on dry surfaces.
- Be aware of hypothermia for both yourself and those running with you. Signs include slurred speech, clumsy fingers, and poor coordination. At the first sign, get to a warm dry place and seek medical attention.
- Do not accelerate or decelerate quickly in the cold weather.
- Make sure any changes in direction are gradual to avoid slipping or pulling muscles that are not properly warmed up.
- Freezing your lungs is not possible. If cold air is uncomfortable, wear a face mask to help warm the air.
