In the winter, it can be tempting for you to hide under a blanket until springtime.

Get moving to keep warm.

Running in cold weather is a great way to challenge yourself and gain confidence. You might be surprised by how refreshing this time of year can be if you embrace it.

Realistically assess your capabilities. If you are not prepared, hypothermia or frostbite is possible.

The cold weather can make the trails slippery and muddy. It is easy to slip and fall, resulting in injury.

Don’t take a risk if you feel it is unsafe.

How to Dress for Winter Running

With practice, you’ll be able to develop better strategies for staying safe and comfortable when running in the cold.

When people first begin running outside in winter, they often dress too warmly. The mistake is to dress too warmly. They get hot and sweaty from the layers they wear.

Cold-weather runners know that it is better to start the workout cold than warm up during the workout.

  • Avoid cotton fabrics that absorb and retain water or sweat.
  • Begin with a layer that pulls sweat away from the skin.
  • Add an insulating layer of fleece or wool. However, it should not be so thick that the sweating increases.
  • To stay dry and visible, use bright reflective waterproof material.
  • Your socks should keep your toes warm, but not excessively sweat.
  • Choose shoes with good tread and that fit well.
  • Use a cap or a headband to protect your ears, head and face from sweat.
  • Gloves or mitts will keep your fingers and hands warm.
  • A face mask or scarf can be used to protect the face, but it is important that you are able to breathe.

You should also protect yourself from the sun. The sun’s UV radiation can cause sunburn even if it is cold or cloudy. If the sun is too bright for you to safely see, you may want to wear shades. The sun can reflect snow or ice and make it more dangerous.

Always Stay Safe

Cold temperatures can cause blood pressure to rise. If you suffer from a heart problem, talk with your doctor.

Don’t overdo it. Listen to the signals from your body.

Plan what to do if your clothes or you start feeling cold.

Avoid running too far from your home or shelter. Keep warm places close by where you can retreat if necessary.

Tell someone where you are running and bring your phone fully charged.

Don’t be a hero if something goes wrong. Be safe and realistic.

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