Winter Running Tips
high-tech running fabrics make it easy to enjoy winter running. Here are tips
that will make winter running easier and more enjoyable.
Dress in layers.
- Dressing in layers will allow you to peel off or add layers as the
temperature, wind, and other conditions change.
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.
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.
an outer layer of breathable, wind-resistant, water-resistant material.
and zippers gives you maximum comfort in a wide range of temperatures.
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.
your ears and hands.
- Mittens keep hands warmer than gloves.
and a hat that can be pulled over your ears are great tools to keep your ears
- Wear Sunscreen
- It is important to wear
sunscreen if it is snowing or there is snow on the ground..
- Sunglasses will provide protection against snow glare and wind.
- Reflective gear will help you be seen by other pedestrians
- This is extremely important if you run at dawn or dusk.
gear can be worn on your torso, arms, your legs, head and shoes.
running shoes with good outsoles/treads.
- Winter roads are often slippery.
Good outsoles will help you avoid slips and falls.
- If you fall or have an accident, you can call for help on
your cell phone.
socks made of synthetic fibers.
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.
- Do not run on ice.