Tips for Cold Weather Running

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.

Avoid Overdressing

  • 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.

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