The first signs of dropping temperatures or flurries in the skies don't have to mean the end of your jogging season. Attention to the clothing and gear you choose helps you stay warm and safe as you hit your favorite jogging route during the winter. In addition to the cold and potential for slick running surfaces, you also face less daylight hours for a safe jog. Adjust your running schedule and habits as necessary to avoid running in the dark and ending up with frostbite.
Step 1
Prepare yourself mentally for your wintertime jogs. The cold temperatures can give you an easy excuse to skip your runs if you don't mentally commit to getting outside during winter.
Step 2
Schedule your runs midday if possible to take advantage of the sun's warmth. Running early in the morning or later in the evening not only puts you in the dark, it also means colder temperatures.
Step 3
Plan a route that has less vehicle traffic if the conditions are slippery at all. Less traffic means a reduced risk of a car losing control and sliding into you as you jog.
Step 4
Watch the weather forecast and check the temperature right before your run to ensure you wear warm enough clothing. Move your run indoors if your usual route is icy or otherwise dangerous for jogging due to weather conditions.
Step 5
Wear a first layer of synthetic wicking material to draw the sweat away from your skin. This helps you feel warmer when you run in cold temperatures. Choose clothing that fits tightly to avoid chafing.
Step 6
Add a second layer for warmth that is slightly looser than the inner layer. For extremely cold, windy days or when there is precipitation falling, wear a jacket that blocks wind and is water-resistant. Your outer layer should be brightly colored so you show up against the snowy background.
Step 7
Wear a sweat-wicking hat or a ski mask to retain heat in your head and protect your face from wind and cold. Wear gloves to protect your hands. Choose wicking socks to keep your feet dry.
Step 8
Apply a thin layer of petroleum jelly to your cheeks, nose and knuckles for an added layer of protection against the wind and cold.
Step 9
Carry your cell phone with you in case you slip on ice or become disoriented in a snowstorm. Wear a vest or an outer layer that includes a zippered pocket to easily hold the phone.
Step 10
Jog with proper form, keeping your upper body over your feet. Use smaller steps and slow your pace if the conditions are slippery. These posture techniques give you better control if you begin to slip.
Step 11
Focus on the conditions of the running surface to stay safe. Avoid icy patches when possible, keeping in mind that some patches of black ice aren't highly visible. Jog around puddles to keep your feet dry.
Tips and Warnings
- Avoid running outdoors if you have a chest cold or sore throat as the cold air may further irritate your illness and make you more uncomfortable. Be aware of hunting that goes on in the area during winter months. Avoid areas where people often hunt, and wear bright colors so you aren't mistaken for an animal. Bulky clothes may help you feel warmer, but they will also slow you down. Choose tighter-fitting layers when possible. Even though the temperatures are cold, you still need to hydrate well during winter runs.
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