1. Brace Against the Wind
There's more to running in the cold than those chilling air temperatures. Wind chill temperatures increase the risk of frostbite, especially to extremities that are not properly covered. A good rule of thumb is to stay indoors whenever the wind chill dips below zero degrees. If you must go out, begin your workout by running in the direction of the wind. This keeps the head wind from dangerously chilling your body once you've started sweating. Prevent frostbite by applying petroleum jelly or products, such as BodyGlide or Kiehl's All-Sport Non-Freeze Face Protector, to exposed skin.
2. Layer Out the Cold
Less is best when dressing for cold weather running. Start your run feeling somewhat cool by dressing for temperatures that are 20 degrees F. higher. Go for that layered look to help lower your risk for hypothermia. Wear a synthetic fabric, like polypropylene, closest to your skin to keep your body dry and allow perspiration to evaporate. Add a second layer of cotton to insulate and absorb moisture. Finish up with a nylon or wind-resistent fabric to repel wind, release heat and keep cold air out. Look for apparel with closures instead of zippers to prevent air and cold rain or snow from leaking through the fabric. Always remove wet or damp clothing immediately after running.
3. Hide the Head and Hands
Hats and gloves: never leave home without them, especially if you're running in the cold. Covering bare skin (including your ears) reduces the possibility of hypothermia and prevents losing valuable body heat (up to 75 percent) through your hands and head. Protect your extremities by wearing cotton gloves, woolen mittens that have a windproof shell and a wool cap or a hooded jacket. Consider wearing a facemask to guard against windburn. Keep your feet warm with socks that repel wetness and shoes that have water-resistent uppers and little mesh.
4. Get Toasty Inside Before Chilling Out (side)
Cold temperatures won't feel as cold if you raise your body temperature before going outdoors. Get your blood flowing with some total body stretching before you begin running. This can include jumping rope, running up and down your stairs several times, performing basic yoga moves, doing jumping jacks or just running in place. Remember to allow time for your body to cool down after your run.
5. Be Safe Not Sorry
Don't throw caution to the wind when running in cold weather. Avoid going out in the early morning hours or at dusk when black ice dangerous and nearly invisible generally forms. Reduce your speed when running on wet pavement. Poor traction increases your risk of slipping or falling. Snow banks can cover a road's shoulder so wear reflective or fluorescent clothing. Consider running with a partner, especially at night.
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