The following tips will help you safely, enjoy running outdoors in the winter!
--> WHAT TO WEAR?
The material of your clothing should be absorbent, so you will not get a chill as your body heats up, if you're clothes are wet from swaeating.
Make sure your extremities are properly covered. This is to ensure that you do not lose too much heat. Gloves should be worn, and mittens are good for really cold days to create more heat as your fingers are closer together. Socks should be absorbent and can be worn under polar fleece socks or with "hot packs/pads" (disposable pressure heating packets). Your head loses heat quickly, so wearing a hat (absorbent material), will prevent this from happening. To avoid that burning sensation in your throat, as you warm up, wear a "neck warmer" or breathable face protectant.
Don't overdress or over-layer! You will begin to get warm as you start up, a runner's logic is to dress 15 degrees warmer then it currently is.
--> TEMPERATURE
There can be a time when it is too harmful to attempt that winter outdoor run. Pay attention to the temperature, including the windchill, which can make it several degrees colder than what is stated. Anything below -20 can hurt your body, so maybe hit the treadmill, or another indoor cardio activity.
--> PROTECT YOUR SKIN
Watch for frostbite! Frostbite can appear on your skin as a hard, pale colour patch of skin. If you notice this, go indoors and apply heat slowing to the effected area. Consult your doctor if symptoms do not reside.
The sun's rays do not disappear in the winter! The ray's reflect even more off the snow then in the summer, so be careful of lips and noses. Apply sunscreen to prevent a burn!
--> POST RUN
The cold temperatures can be shocking to your body! After your run, make sure to change all your clothes completely, to ensure your body does not get a chill. Make sure to hydrate well! Even though its cold out, your body still sweats and loses water!
Pay attention to your muscles and joints. Allow them to warm up before stretching, to ensure prevention of tearing!
Always consult with your doctor before running outside in the winter! Remember to have fun! :)
--> WHAT TO WEAR?
The material of your clothing should be absorbent, so you will not get a chill as your body heats up, if you're clothes are wet from swaeating.
Make sure your extremities are properly covered. This is to ensure that you do not lose too much heat. Gloves should be worn, and mittens are good for really cold days to create more heat as your fingers are closer together. Socks should be absorbent and can be worn under polar fleece socks or with "hot packs/pads" (disposable pressure heating packets). Your head loses heat quickly, so wearing a hat (absorbent material), will prevent this from happening. To avoid that burning sensation in your throat, as you warm up, wear a "neck warmer" or breathable face protectant.
Don't overdress or over-layer! You will begin to get warm as you start up, a runner's logic is to dress 15 degrees warmer then it currently is.
--> TEMPERATURE
There can be a time when it is too harmful to attempt that winter outdoor run. Pay attention to the temperature, including the windchill, which can make it several degrees colder than what is stated. Anything below -20 can hurt your body, so maybe hit the treadmill, or another indoor cardio activity.
--> PROTECT YOUR SKIN
Watch for frostbite! Frostbite can appear on your skin as a hard, pale colour patch of skin. If you notice this, go indoors and apply heat slowing to the effected area. Consult your doctor if symptoms do not reside.
The sun's rays do not disappear in the winter! The ray's reflect even more off the snow then in the summer, so be careful of lips and noses. Apply sunscreen to prevent a burn!
--> POST RUN
The cold temperatures can be shocking to your body! After your run, make sure to change all your clothes completely, to ensure your body does not get a chill. Make sure to hydrate well! Even though its cold out, your body still sweats and loses water!
Pay attention to your muscles and joints. Allow them to warm up before stretching, to ensure prevention of tearing!
Always consult with your doctor before running outside in the winter! Remember to have fun! :)
