How to Run Safely During the Winter?

Answer 1

Ready to brave the cold outdoors? Wintertime doesn’t have to mean an end to running--but special precautions need to be taken to prevent any sudden injuries or illnesses. Illnesses such as hypothermia are very real dangers, but luckily these illnesses can be mitigated with some sensible safety precautions.

To run safely during the winter, use the following checklist before heading outside:

1. Carry emergency gear with you at all times.A sudden slip on the ice can have the power to incapacitate you, and if you're running in rural conditions, it could be hours before you receive medical attention. To mitigate this risk, carry the following items with you:

• A cell phone
• Some sort of identifiable information, such as a driver's license
• An emergency identification bracelet (optional)

If you don't own an emergency identification bracelet, here's a better workaround: add emergency phone numbers to your cell phone labeled as ICE. ICE stands for in case of emergency, and first responders will search for this acronym if they need to contact your emergency support.

2. Stay dry by wearing a base layer of clothing that wicks away sweat. Run in sweaty clothes and it may lower your body temperature, putting you at risk for hypothermia. Winter fitness clothes designed to wick away sweat can help prevent this. Any clothing labeled as "moisture-wicking" will suffice; stay away from cotton-based clothing, which just soaks up sweat. As a rule of thumb, choose a moisture-wicking top and bottom to start, especially if you plan to exercise for a long time.

3. Cover your head and hands with thermal wear.Heat can escape from your extremities and head, so keeping them covered can help prevent heat loss. Fleece hats that cover most of the face will suffice, especially during colder weather. As an additional bonus, hats that cover the mouth help warm up inhaled air, making it easier to breathe without too much pain or throat dryness.

4. Start out slow and run on clear paths. It may take longer to warm up due to the winter temps, so start out slow with a slow jog and a minute or two of stretching exercises. To stay safe while running, keep to paved paths, such as cleared sidewalks, when possible. The wintertime is not the time to explore snowy trails--keep the exploring to snowless months where you have a clear view of the trails instead.