As winter approaches, it’s important for runners to keep themselves safe in the cold weather.
Because of the potential harmful effects of the cold, persons who run in the winter must take extra care to protect their bodies.
Tip 1: Dress in layers, and dress to be seen
To prevent your clothing from trapping perspiration against your skin, avoid wearing clothes made from cotton. Your clothing should transfer moisture away from your body, recommends Runner’s World. When running outside in winter weather, wear tight and lightweight clothing for the layer closest to your skin and wear a looser, medium-weight material for your outer layer.
Your head, hands, and feet also need to be protected. You lose a significant amount of body heat through your head, so wear a hat or a hoodie for protection. You should wear socks made from material that keeps your feet warm and dry, and buy waterproof shoes so your feet won’t get wet in the rain, sleet, or snow.
Your nose, cheeks, chin, ears, fingers, and toes can suffer from frostbite whether they are exposed or not. Protect them by wearing scarves and gloves.
Because it gets darker earlier in the winter than at any other time of year, it’s important to wear reflective clothing so you can be seen by others, especially when running on or beside the road at night.
Tip 2: Prepare for your run/jog
Before beginning your run, there are two things you must do: drink water and warm up your muscles.
It’s important to stay hydrated because the air is drier in the winter, which makes it more difficult to determine how much you’re perspiring. You also feel less thirsty in the cold.
To avoid injury, stretch before you run so your legs, ankles, and feet are loose.
Tip 3: Be aware of your surroundings
Whether you’re running in the daylight or at night, you must be aware of your environment. When running at night, stay in a well-lit area, avoid wearing headphones so you can hear cars and other noises around you, and run facing traffic.
You should always be prepared in case of an emergency. Carry a photo ID, a charged phone, and a few dollars in cash.
Check out these resources for more detailed tips:
http://www.runnersworld.com/