Monday, October 5, 2009

Winter Running

Winter is coming fast in my neck of the woods; it likes to come early and stay for a LONG time!! I don't mind; I ♥ LOVE ♥ winter. But I DON'T love running in the cold!!! I have a treadmill, a fairly nice one too. But I must admit that I HATE running on it {I'm an outdoor kind of girl}!! I'm going to have to cave and run on it anyway during the next 7 months or so.

ANY-WAY... I thought I'd check on some tips for running in the cold weather!! ABOUT dot com says:
* Watch for FROSTBITE. YIKES!! Your nose, ears, fingers and toes should warm up a few minutes into your run.
* Pay attention to TEMPERATURE & WIND CHILL. When the wind is strong it penetrates through those warm layers and eliminates that warm air around your body.
* Protect HANDS & FEET. Up to 30% of your body's heat will escape through your hands and feet. Use gloves that wick moisture away {mittens are great because your fingers get to SHARE heat}. Try those lovely disposable heat packs.
* Use LAYERS! Use synthetic material, it wicks sweat away from your body. Cotton will hold the moisture and keep you wet. Nylon or Gore-Tex will protect you from precip & wind but it still allows heat and moisture out to prevent over heating & chilling. You can use a middle layer of fleece on those colder days for an added layer of insulation.
* DON'T OVERDRESS! A good rule of thumb: dress as if it's 20 degrees warmer than it is.
* HATS. 40% of your body's heat escapes from your head! If you're really hard core you can wear a face mask on those bitter cold days!
* Be VISIBLE!! Reflective gear is a must for these shorter days. Be CAREFUL!
* Check with your Dr. The cold air can trigger chest pain or asthma attacks in some people.
* Protect your EYES. Wear sunglasses to prevent snow blindness {my husband has had it before and it is SO not fun}.
* Get DRY. If you are rained or snowed on be sure to get dry quickly. Know the signs of hypothermia {intense shivering, loss of coordination, slurred speech, and fatigue} and get help asap if need be.
* Stay HYDRATED!! {this should be a DUH by now} Cold air has a drying effect though so be sure to drink lots of water!
* SUNSCREEN. Snow reflects the sun's rays. Don't forget your lips too!
* WARM UP! You're at a greater risk for pulling a muscle on cold days. Make sure to warm up slowly and take it easy on really cold days! Save those tough workouts for a warmer day or run indoors.

Active also had these to add:
* Run during DAYLIGHT hours. That way you'll be warmer AND get some of those rays that we are missing out on!
* Stay LOW. Shorten your stride & keep your feet low to the ground; this will lessen your chances of slipping and falling, OUCH! Run on fresh snow when possible vs. ice or packed snow.
* Wear trail running shoes for added TRACTION.
* Briskly WALK for 5 minutes BEFORE you start running!!
* Start your run INTO the wind to avoid getting chilled at the end of your run.

2 comments:

Tiffany said...

Wow, I'm so glad I live in California ;) LOL As much as I hate running on a treadmill, I think that would better than battling snow. Guess I should be thankful!

Sugar-Free Cupcake said...

Thanks for that info. I am starting to train for a 10K and will need to get some outdoor running in over the winter to make sure I am ready for it. Good luck and watch out for ice! :)

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