When most runners consider taking their running routine outdoors for the winter, their first consideration is often what apparel to choose for exercise in cold weather. However, other factors must be taken into account as well, such as weather reports, road conditions and additional protection against the cold. Being mindful of these considerations can help runners stay safe and healthy as they run outdoors through the cold of winter.
Being Flexible With Winter Weather
When it comes to outdoor winter exercise, runners must above all else be prepared for changeable conditions and plan accordingly. This can be difficult for runners accustomed to a set schedule by mileage and weekday, but flexibility is essential in maintaining a running routine through the winter months. As Runner’s World’s Ed Eyestone points out (“Plow Through the Season,” November 28, 2006), winter runners must become expert weather watchers and plan their routines accordingly. For example, if a storm front appears to be approaching on the five-day forecast, it may be necessary to move outdoor runs up a few days in order to fit them in before conditions grow hazardous.
Minding Potentially Dangerous Conditions
Just as outdoor runners must be mindful of the heat during summer months, winter weather also comes with its own set of potential dangers. Icy roads increase the possibility of slips and falls, which means that runners must be extra-vigilant in running on slick surfaces. The Runner’s Rescue website (“Cold Weather Running Tips,” 2008) recommends that runners opt for snowy surfaces rather than icy ones, as they offer more traction. Runners may also shorten their stride and slow their pace to avoid slipping.
Icy roads also increase the potential for road accidents, and consequently, runners must watch traffic carefully if they are running near roads. Since winter weather often decreases driver visibility as well, Eyestone advises that runners wear reflective gear and run against the flow of traffic.
In addition to icy roads, winter weather can also produce a dangerous wind chill. Even though temperatures may be bearable for runners, cold wind can make freezing temperatures feel sub-freezing, and can increase the risk for hypothermia. Other than bundling up accordingly, Runner’s Rescue also recommends that runners move into the wind at the start of the run, and keep it at their backs on their return. This will make perspiration less chilling once it accumulates, and will also ease runners through the often-more-difficult half of most runs. Runner’s Rescue also recommends protecting the face and lips with moisturizer, as they can dry out easily in cold air. Sunscreen should be applied as well, since the sun’s rays can often increase in intensity against the surface of snow.
With attention to these potential hazards, runners can maintain an outdoor running routine even through the coldest months of the year. Vigilance and planning can allow runners to stay healthy, safe and fit through the entirety of winter.
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