Winter Running – How to Stay Safe

Staying in shape during the winter is important; the holidays bring extra temptations and calories, and it’s easy to gain weight. Running in the winter brings its own unique challenges, though, and some guidelines and tips can be helpful for optimal safety. Here are some suggestions on how to stay safe running this winter.

Prepare for Darkness

Remember that it gets dark earlier in the day in wintertime – you don’t want to get caught running in the dark without the proper clothing. Reflective, light-colored clothing is a good idea. Reflective straps are helpful, as well as reflective patches on shoes. There is even special running clothing available that has reflective spots or patterns.

Traction

There may be snow and ice on the ground which can affect your stride and present the risk of slipping. You can purchase special grips that go on the bottom of your running shoes to enhance grip and decrease your chances of slipping.

Electronic Devices

While sources point out the risky side of listening to music while you run (you can’t hear approaching traffic or other potential dangers), it’s a good idea to carry a cell phone. If you fall and need help or run into any other trouble, your cell phone could prove invaluable. Make sure it’s charged up before you start, and that your run doesn’t take you where there’s no available service.

Layers

Most winter runners know to dress in layers – but there are some specifics that can help make it a safer and more comfortable experience. Here are some tips for optimal layering:

* Don’t use cotton. As a middle or outer layer, it won’t do a very good job of insulating; as an inner layer, it will soak up sweat, and cold, damp fabrics can be uncomfortable and increase the risk of hypothermia.

* As you peel off layers, make sure you put them back on as you cool down. You can get too cold quickly if you strip off all your layers and stay that way.

* Cover your head and neck with a hat and scarf.

Other Winter Running Gear

Keep your hands warm while running with gloves, mitts or mittens. Layer your socks and include a layer of Gortex if possible. Wool socks are also helpful for warmth and moisture-wicking. Keeping your feet and hands warm is important.

Run with Friends

Running with others is safer for all kinds of reasons. For one thing, you have others with you if you get hurt; for another, muggers and others with ill intent are less likely to attack a group.