winter sunshineThe Do's and Dont's of Winter Running


1. Dress in layers. Use light weight wicking fibers as the layer closest to your body. Wind blocking materials are great for an outer layer.

2. Do wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete's foot.

3. Remember that your head is responsible for about 40% of heat loss. Keep your head covered and wear gloves.

4. Apply skin protection using sun block and moisturizers as appropriate. UV exposure is not good in the winter as well as summer. Make sure UV-A and UV-B are both included in your sun block.

5. Don't forget to replace your fluids on long runs.

6. Warm up slowly and gently before your runs and especially before doing speed work.

7. Do wear sport specific running shoes. Fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Do replace your running shoes often. Replace them at least every 350 - 450 miles run. Be sure to transition very slowly and carefully to new running shoes, particularly when switching to a dramatically different style of shoe.

8. Don't run on ice. Beware of Black Ice on the pavement.

9. Be careful running in low light conditions both because of road traffic, uneven pavement and also be aware of increased balance problems.

10. Don't do speedwork in bone chilling cold. You are risking injury. Most wise runners use this season for maintenance runs.


See Dr. Pribut On Running in The Cold for more information.