Tips for Running in Winter

It's that time of the year again when the temperature is very low in the morning and that, you feel, is a good enough reason to stay in bed. It is often difficult to keep in shape when the weather turns cold. However, winter doesn't necessary have to be an excuse to stop your out door fitness activity.

During winter, your body generates waste heat during heavy exertion, so running in the winter cold is actually less difficult or dangerous than running in hot weather. Running during winter will raise your base aerobic fitness and will give you an edge over your fellow runners. So in summers, you'll already be there, enjoying the fat-burning, energy-boosting benefits.

Because of new technology in winter running clothes, you don't have to wear a lot of heavy and uncomfortable clothing. All you need are a few key strategies and a firm running goal, and you'll be running in any kind of weather:

• Set a Specific Goal: Having a goal in mind will motivate you. Of course this cannot be the same goal you had in the summer season; a little easier than that one. It's unrealistic to expect that you can do the same quality and quantity of training in harsh, cold conditions. Reward yourself when you reach your goals, then set another one.

• Plan your route: Prefer flat surfaces. Your body will not react as quickly as it does in warmer weather thus it's more difficult to adjust to uneven terrain. Running on uneven terrain or sloped surfaces increase your risk of muscle strains and sprains. If you stay in an area that has snowfall, choose the roads that will not be clad in show to avoid slippage. Taking into account these additional concerns can help runners stay flexible and well-prepared for a variety of circumstances. Prefer running in the day than in the night.

• Proper Clothing: Wearing the right clothes makes all the difference in winter. Layering is the key to winter running. Use light weight wicking fibers as the layer closest to your body. The next layer should be a looser, medium-weight fabric. Finally, a wool or wool blend toque which will covers the ears, gloves and a hat. Three layers is the maximum you should need, even in the most extreme conditions. Don't wear cotton socks. Synthetic socks wick away moisture and help prevent blister formation and cold feet. Don't wear tight shoes, because they increase the risk of frostbite.

• Avoid Overdressing: When you start your run, you should feel a little bit chilly. If you are feeling warm, remove a layer. Dressing as if it's 10-15 degrees warmer than it really is will allow your body temperature to increase and reduce the risk of excessive sweat and overheating.

• More warm up time: Take Extra Time To Warm Up and Warm Up Slowly. In colder weather, your muscles will take longer to warm up because cold weather will cause blood to shunt towards the trunk and away from the extremities. It may take 10 to 15 minutes of running before you are completely warmed up.

• Shorten your stride: Pay attention to how your foot hits the ground. With winter running comes slippery surfaces. Shorten your stride to improve your footing on icy roads. This will also help you maintain better balance on the slippery ground. The shorter your steps the less likely you will injure yourself.

• Re-hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. You might not sweat that much, but remember that taking on fluids is very important. Use warm fluids in your water bottle or tuck it under your jacket to avoid freezing. Drink atleast a bottle of water on any runs over 45 minutes.

• Protection: Use a lip balm on your lips, nose and ears. Use Petroleum jelly on the hands as it helps keep them warm and makes a great moisturizer. Apply skin protection using sun block and moisturizers as appropriate. UV exposure is not good in the winter as well as summer.

• Start running into the Wind: On your way home, you will avoid getting chilled by the wind after you've been sweating, if you start your run into the wind.This way you will have the wind at your back at the end of the workout.

• Run with a Buddy: Always run with a partner. Also, bring a cell phone and some money for a cab or a hot beverage. Be aware of hypothermia (drop in your core body temperature) for both yourself and those running with you. Symptoms include: incoherent speech, clumsy fingers shivering, euphoria, dizziness, confusion, behavior that resembles drunkenness and poor coordination. At the first sign, get to a warm dry place and seek medical attention.

• Cross train: You may want to take a break from running, or alternate your running days with other sports during the winter. Do a lot of cross-training in winter. Winter running can result in a higher incidence of sprains and strains and overuse injuries due to alterations in your gait from running on slippery surfaces.  Consider other areas of fitness as well.

Do not ignore shivering as it indicates that the body is losing heat. Don't do speedwork in bone chilling cold. You are risking injury. If you find that it is too cold or wet outside during the winter, take a break or run on a treadmill.

Take these winter running tips with you the next time you go for a run. With proper winter running clothing and slight tweaks to your running schedule, you can continue to enjoy running outdoors all winter.