To exercise safely outside during winter, dress in layers, wear warm pants, gloves, thick socks, and shoes with good traction. Protect your head, hands, feet, and face from frostbite, and warm up before running. Check for frostbite and avoid running in extreme weather conditions.
There’s no reason to stop exercising outside just because the seasons have changed, but it’s important to follow some winter running tips to stay safe outside. Of course, it’s important to dress warmly for the weather, but that’s just one consideration for winter running. It’s important to take even more total-body care when exercising outside, as it’s much easier to pull a muscle when jogging in cold weather.
To stay warm while running in the winter, dress in layers. A layer close to the skin should act as an insulator and wick away moisture; top that layer with a light T-shirt and a warm shirt on top to keep the wind from getting into your clothing. Another benefit of dressing in layers is that the layers can be removed if it gets too hot, which can happen when jogging on sunny days in the winter. Be sure to wear warm pants as well, and they can also be layered if it’s really cold.
In addition to protecting your body while running in winter, it’s important to protect your head, hands, feet, and face from frostbite. Wear gloves or mittens on your hands, and be sure to wear thick socks on your feet. Running shoes should have good traction and thick soles to prevent slipping in the snow. Also, wear a hat to protect your head and ears, and wear a scarf around your neck and face on especially cold days.
Even if the entire body is covered, it is important to check for frostbite. Any cold areas should be warm and red within a few minutes of a winter jog, but if the skin seems white, hard, or numb, go in and warm up. If the skin does not change to a red color, go to the hospital for treatment. In addition to staying warm while running in the winter, be sure to wear sunscreen and sunglasses to protect your eyes from the sun’s harsh glare.
Finally, cold weather in the winter tends to make muscles colder and tighter, which can lead to injury. Warm up early by walking briskly or jumping jacks. If the weather dips below zero degrees Fahrenheit (-18 degrees Celsius), or if the wind is especially high, jump in for a run that day. It is possible to develop hypothermia relatively quickly, which can be fatal. Stay safe when jogging at night by wearing reflective clothing and never run when the roads and sidewalks are icy.
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