Winter Running

If you are training for a spring 10K, or simply don't want to get cabin fever over the long winter months, running outside is still a viable option for most winter days. As long as you prepare well for running in winter you can stick with a training program or maintain your normal mileage.

Hydration in winter is critically important. Many runners think that because they are not sweating significantly they couldn't possibly become dehydrated. This is simply not true. Even if you are not sweating you are still losing water which needs to be replaced. Every time you take a breath you lose water. When you breathe in cold air, it is warmed up by your body and there is fluid loss every time you exhale. You need to stay hydrated no matter what the temperature.

Exercising in cold temperatures means wearing layers of clothing. You should have a base layer next to the skin that wicks away moisture from your body. There are all kinds of new high tech materials that do a great job of wicking, plus the old standby polypropylene is still going strong. Wear a middle layer of something cozy and warm--fleece is the choice of most people but wool or polyester can also do the job. On the outside layer wear a jacket that will keep your dry and act as a windbreaker.

And, don't forget to wear a hat. Forty-percent of your body's heat escapes through the head. Sunglasses are also a necessity on a sunny day as glare on snow is so bright it can cause damage to your eyes. As for your feet, trail running shoes are a good choice for winter runs. They have stability and tread on the bottoms so you won't slip as much. It is better to run on snow in the winter than on an icy street.

If it is snowing or dark runners should wear bright colors and reflective clothing. Automobiles have trouble stopping on snowy roads and you want drivers to know that you are there. As a precaution, in the winter you should take an ID with you and let someone know where you will be running and when you will return. This is even more critical if you run in the countryside. A fall on the ice could lead to a broken bone which could lead to hypothermia if you were unable to walk.

Anyone who exercises outside in winter should be as prepared as possible for the worst case scenario. That also means taking some sort of snack or food along. Not only will food help you if you start to lose energy or get fatigued but in emergency situations it can raise your body temperature. On average, a person's body temperature rises by 10 percent after eating.

When you get home from your run, get out of your running gear as quickly as possible and into dry clothes. If you run doesn't end at home, make sure to take some dry clothes with you. Dry socks and underwear are a must.

If the weather is incredibly nasty it might be a good day to go to the gym for cross-training or strength training. Try water running or get a good cardio workout on one of the machines. You can always run on a treadmill if you don't want to give up your daily run.