Winter Running Safety Tops

Falling temperatures and fewer daylight hours don't mean that your outdoor running routine has to go into hibernation for the winter. Running in cold weather can help shake those winter blues, boost your energy level, and guarantee that you'll be in better shape for the new yeR! Follow these safety tips for cold weather running

Dress in thin, wicking layers.

Wear thin layers of synthetic material such as polypropylene, which wicks sweat from your body. Cotton holds the moisture and will keep you wet so avoid it. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you could wear a middle layer, such as polar fleece, for added insulation.

Protect your hands and feet

As much as 30% of your body heat escapes through your hands and feet. On mild days, you can wear running gloves that wick moisture away.

Avoid over dressing

You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. If you're warm and comfortable when you first start, you're going to start sweating very early in your run. A good rule of thumb: Dress as if it's 20 degrees warmer outside than it really is.

Don't forget to cover your head

About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body.

Stay hydrated

Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your run.

Don't stay in wet clothes

If you get wet from rain, snow, or sweat in cold temperatures, you're at an increased risk for hypothermia, a lowering of your body temperature. If you're wet, change your clothes and go indoors as quickly as possible.

Be visible

It's best to avoid running in the dark but, if you have to run at night, wear a head torch and reflective gear and light-colored clothing.