Pay Attention to Temperature and Wind Chill
- Strong wind penetrates your clothes and removes the insulating layer of warm air around you.
Protect Your Hands and Feet
- Up to 30% of your body heat escapes through your hands and feet
- Running gloves/mittens
- Moisture-wicking socks
Dress in Layers
- Base layer—thin layer of synthetic material
- No Cotton!
- Outer layer—breathable but will protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling.
- Really cold—middle layer needed for insulation.
- Should feel a little bit chilly when you start your run
- Rules: Warm in the first 10 minutes, too warm. OR Dress as if it's 20 degrees warmer outside than it really is.
Don't Forget Your Head
- About 40% of your body heat is lost through your head
- Hat prevents heat loss so circulatory system has more heat to distribute to the rest of the body.
- Really cold (or asthmatic) face mask over your mouth to warm the air you breathe
Watch for Frostbite
- Really cold—monitor fingers, toes, ears, and nose. Patches of hard, pale, cold skin may be frostbite.
- Get out of the cold immediately and slowly warm the affected area. If numbness continues, seek emergency care.
Check With Your MD
- Cold air can trigger chest pain or asthma attacks in some people so always check with doctor.
Get Some Shades
- The glare from snow can cause snow blindness, so wear sunglasses (polarized lenses are best) to avoid this problem.