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Winter Running Tips

Today's high-tech running fabrics make it easy to enjoy winter running. Here are tips that will make winter running easier and more enjoyable.

  1. Dress in layers.
    • Dressing in layers will allow you to peel off or add layers as the temperature, wind, and other conditions change.
  2. Choose a highly-breathable base layer.
    • This is the layer of material that you wear closest to your skin. It should be made of a high-tech polyester that "wicks" sweat away from your body.
    • Wicking material will wick sweat away and decrease the chances of a severe chilling effect if the temperature turns cooler and windier, or if you slow down or have to walk.
  3. Wear a looser, second layer of breathable material.
    • The second layer should be made out of fleece.
    • The second layer adds extra insulation between your base layer and your outer layer.
    • Vents and zippers gives you maximum comfort in a wide range of temperatures.
  4. Wear an outer layer of breathable, wind-resistant, water-resistant material.
    • Vents and zippers gives you maximum comfort in a wide range of temperatures.
  5. Wear a breathable hat that can be pulled over your ears.
    • During cold weather, you lose up to 50 percent of your body heat through your head.
    • A breathable hat will decrease the amount of body heat lost.
  6. Protect your ears and hands.
    • Mittens keep hands warmer than gloves.
    • Earmuffs and a hat that can be pulled over your ears are great tools to keep your ears warm.
  7. Wear Sunscreen
    • It is important to wear sunscreen if it is snowing or there is snow on the ground..
  8. Wear Sunglasses
    • Sunglasses will provide protection against snow glare and wind.
  9. Wear reflective gear.
    • Reflective gear will help you be seen by other pedestrians and motorists.
    • This is extremely important if you run at dawn or dusk.
    • Reflective gear can be worn on your torso, arms, your legs, head and shoes.
  10. Wear running shoes with good outsoles/treads.
    • Winter roads are often slippery. Good outsoles will help you avoid slips and falls.
  11. Bring a cellphone.
    • If you fall or have an accident, you can call for help on your cell phone.
  12. Wear socks made of synthetic fibers.
  13. Run to boost your immune system
    • Running or cross training for 30 to 90 minutes a day, several days a week, increases the circulation of immune cells.
    • Increased circulation of immune cells increases the protection your body has against germs and viruses.
  14. Do not run on ice.

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