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Trail Running

Avoid Injuries
Avoid Sunburn
Choosing a Trail
Interval Training
Trail Running Gear Guide
Running and Massage
Stretching
Winter Running Tips

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

Dress in layers.

  • This will allow you to peel off or add layers as the temperature, wind, and other conditions change.

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.
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.
Wear an outer layer of breathable, wind-resistant, water-resistant material.
  • Vents and zippers gives you maximum comfort in a wide range of temperatures.
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.
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.
Wear Sunscreen
  • It is important to wear sunscreen if it is snowing or there is snow on the ground.
Wear Sunglasses
  • Sunglasses will provide protection against snow glare and wind.
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.
Wear running shoes with good outsoles/treads.
  • Winter roads are often slippery. Good outsoles will help you avoid slips and falls.
Bring a cellphone.
  • If you fall or have an accident, you can call for help on your cell phone.
Wear socks made of synthetic fibers.
  • Socks made of synthetic fibers will will moisture away from your skin and help prevent blisters and athlete's foot.
  • Do not run on ice.
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