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.