Winter Running Tips or
How to Run in the Winter Without Freezing Your Ass
By Graham Acreman @ Raceclicks.com
With the winter season and cooler temperatures approaching, many runners start to hit the treadmills rather than braving the elements and running outside.
For those of you who are looking to tough it out, here are 14 winter running tips to keep you warm and safe:
- Get a pair of windproof running pants or tights. I prefer pants as they allow an extra layer of warm air to build underneath.
- Wear a pair of running gloves which will wick moisture; do not wear your regular winter gloves.
- In extreme cold weather, male runners may wish to wear a second set of briefs.
- A neck warmer is a low-cost, must-have piece of gear. Like its name suggests, it will keep your neck warm and you can pull it up over your cheeks if they start to feel the cold. If need be. pull it up high on your face; they are easy to breath through and the air from your breath will keep your face warm.
- A fleece hat is a must. In the cold, most body heat is lost through the head – a nice fleece hat will help you retain heat and keep your ears warm.
- For a base layer on your upper body I always wear a long sleeve technical shirt. This will allow any sweat to wick away from your skin.
- For temperatures going down to -12C (10F) the base layer described above with a windproof running jacket is likely all you need to stay comfortably warm. If temperatures dip down below that I’d add a fleece sweater over the base layer.
- Sunglasses will keep the sun and cools winds out of your eyes. If running at night it is recommended to run with a clear set of glasses.
- You need to ensure you keep you feet dry. I’ve found that if you wear a thick set of running socks together with your normal running shoes that your feet will generally stay warm.
- Make sure that some of your clothing has reflective markings if you’ll be out in the dark.
- You will often get a better grip running on the sides of a plowed sidewalk rather than straight down the middle.
- Don’t try to maintain your regular running paces; your winter running paces are generally going to be somewhat slower and will vary considerable depending on the conditions.
- Shorten your stride. This ties in with #12 and is meant to help increase your stability and prevent slips and falls.
- If you’re running with a bottle of fluids, put the bottle in your running belt upside down. This will prevent it from freezing around the spout much longer than if you leave it upright.
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Stay safe and stay warm.
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