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

 

1. Cover your head, hands, and feet with care. Dress in layers. Use lightweight wicking fibers as the layer closest to your body. Wind blocking materials are great for an outer layer.

2. Keep your feet dry. Wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters, athlete's foot, and cold injuries to your foot (immersion foot, frostbite, etc.).

3. Protect your skin and eyes from UV solar damage which can cause premature aging of the skin and eye damage. Use sun block and moisturizers as appropriate. UV exposure is not good in the winter as well as summer. Sunglasses during mid-day runs can be helpful.

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

5. Make sure you have the energy to finish your run. Fuel up lightly 30 minutes before your run.

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

7. 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. Beware traffic and uneven pavement. If you have any balance problems run in good lighting conditions.

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.