Cold Weather Running Tips
by Kristina Carter
Although dealing with heat may present greater difficulties for the runner, winter weather comes with its own set of special problems, especially in transition months when there can be wide fluctuations in temperature over short periods of time.
Consider some of the following cold, winter weather running tips to make the most out of your runs.
Layering is the key to avoiding over- or under-dressing. Consider wearing a layer that blocks the wind; pants, tights and top that wick the moisture away from your skin; and, for the coldest days, a mid-layer that fits more loosely—like fleece—that insulates and moves the moisture from your base layer away from your skin. Dress for 10-15 degrees warmer than the actual air temperature to allow for your body to warm up.
Run and train with a buddy since the sun sets and rises earlier. Make sure that your clothing has reflective properties.
Hydrate. It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle or tuck it under your jacket to avoid freezing.
Your body will warm up more slowly in cold weather, especially if you run in the morning. Take at least five minutes to walk briskly before you start to run.
Are you a runner? Read more about strength training for runners by clicking on the following exercises: overhead squats, demi single leg squats, side lunges, towel scrunches and calve raises.
*Kristina Carter is a doctor of physical therapy at Tidewater Physical Therapy’s Advanced Specialty Center in Williamsburg, where she offers gait analysis and other runner-specific programs.
Flat-Out Events encourages everyone in the family to get out and exercise in the next few months! We believe that a healthy family is a happy family! Hope to see your family at the Christmas Town Dash 8K on Dec 4, 2011. www.ChristmasTownDash.com
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