I’ve just finished an interview with a very fine Washington Post reporter on cold weather running and been inspired to make sure my tips are up to date.
Winter running is something that long time runners will do because they like being outside. It is not a time to begin an outdoor running program. And you need to be in good health and be aware that if you are over 40 or have heart problems you should have your physician’s ok. Cold weather winds blasting the face can slow up your heart and adversely affect your cardiovascular system. Every winter an enthused oldster, and sometimes not so oldster shovels their driveway and has a serious heart attack. So, as they say, “be careful out there”.
But if you are healthy and used to running in the cold, you will find it refreshing. In my area we do not have any bad air days during the winter months. You’ll find the same mental and emotional effects from running as you are accustomed to getting.
So with that in mind here are some winter running suggestions:
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.
For more information see my article on Running In The Cold