Winter Running Tips

By Cheryl Scigousky

Old man winter is here—and when he arrives, so many runners head to the treadmills.  On most days, I am not one of them.  The treadmill can get so boring; it can turn your motivation upside down.  If you are typically a treadmill-only type for winter running, read on.  With a bit of thought and preparation, you may have a change of heart and head outdoors for your next run.

1. GET OUTSIDE!!  Like Nike says, Just Do It.  In most cases, there is no reason not to get out there and enjoy the great outdoors, even in the dead of winter. 
   
   
2. Dress appropriately.  Know the temperature and wind chill before heading out.  Dress in layers and make sure to invest in a great pair of gloves and hat.  Be sure to cover all extremities. Put Vaseline on your face for protection.  Check out your local running specialty store.  They will help you get all the right gear.  With winter running, there’s always a little bit of trial and error, but after a couple of runs, you will know what works for you. 
   
   
3. Be cognizant of road conditions and stay alert.  If you normally run on paths, you may have to switch it up and run out on the roads where there is no ice.  Even so, be careful of slippery spots. 
   
   
4. Hydrate.  It is very important to stay hydrated during winter runs.  You may not feel as thirsty as you do during hot summer runs, but you still can—and will—get dehydrated if you are not consuming enough fluids.  Be sure to drink 17-20 ounces before and after your run.  If you are running for more than one hour, bring fluids along with you during your run.
   
   
5. Running in the dark.  BE as visible as possible.  Wear reflective/light colored clothing.  Try and find a well-lit course to run with little traffic.  When possible, run on the sidewalk.  Make sure to have identification on all runs and run against the traffic.  Let someone know the approximate time you will be back and the route you will be taking.  Remember, there is always safety in numbers.  Whenever possible, run with a partner or group.
   
   
6. Warm up!!!  Start out slow.  Your muscles will take longer to warm up in the cold.  Starting out too fast when your muscles are cold can lead to injury.

7. Find company.  Like everything else, running in the winter is much more bearable with the company of a friend.  On those especially windy, frigid days, you can take turns blocking the wind for each other!!
   
8. Keep a positive mental attitude. Be glad you are physically able to run.  Enjoy the feeling of fresh air in your lungs.
   
9. Stretch. As always, it is very important to stretch after a run.  Resist the temptation to jump into that hot shower as soon as you walk in the door!  However, if you do decide to shower right away, be sure to stretch as soon as you get out, while your muscles are still warm!
              
10. Indulge in some post-run pampering.  Treat yourself to a cup of hot cocoa and a cozy seat by the fire!  It is well deserved!!

So bundle up, slip on your running shoes and head out the door!!  Tough out the first few minutes of getting into your stride and getting your core temperature up and you’ll find that running outside can be much more rewarding than confining yourself to the stale gym air. Happy running!