Outrunning Jack Frost

The last of the leaves have finally fallen, a bitter chill is in the air and the first few inches of snow have fallen. This only means one thing: Old Man Winter has officially arrived.

For seasoned and new runners alike, winter presents an added set of challenges. As the co-manager of Athletico’s Endurance Program and a marathoner, I know this firsthand and also know that you can still continue your routine throughout the season without moving indoors if you follow a few simple tips.

Look beyond the temperature on the weather report - Although the weatherman may say it’s 15 degrees, factor in the wind chill and the temperature can easily drop to dangerous levels. Couple that with the sweat created from your run and it’s a recipe for frostbite or hypothermia. Even for the toughest runner, I advise running indoors if the wind chill is below zero.

Dress for the weather - In the cold, layers are your best friend. However, keep in mind that your body typically feels like it is 10 to 15 degrees warmer than it is outside when running. To stay warm and dry without overheating, wear no more than three light layers of wicked clothing, which is designed to pull moisture away from the skin.

Hydrate- You may not sweat as much in the winter, but that does not mean you do not need to stay hydrated.  Above, it is mentioned that you should dress in layers of wicked clothing which may prevent you from knowing how much you actually are sweating.  Consider running with a water belt to stay hydrated during your run.

Warm-Up Indoors - Colder weather makes it more difficult for your muscles to warm up on their own, which increases your risk of a pulled muscle. Before stepping outside, do a series of warm-up stretches indoors; once outdoors, start with a slow jog to allow your body to adjust. If for some reason you still pull a muscle, stop by your nearest Athletico facility for a complimentary screening where a licensed physical therapist can get you on the path to recovery.

Know the symptoms of hypothermia and frostbite - If you are experiencing a loss of feeling, numbness or a stinging feeling while running outside, you may be experiencing hypothermia or frostbite. Do not attempt to fight through it – find a warm shelter immediately to allow your body to recover.

Run with a buddy - Everything from unexpected inclement weather to a slip on the ice can happen to runners in the winter, and having a buddy on hand to assist in calling for help when needed can be a life saver – literally. If a running buddy isn’t feasible, having a safety buddy who knows where you are going and when you will return will mean quicker response times in the event of an emergency.

Winter doesn’t have to be a drag – with these tips you can stay warm, safe and healthy throughout the season. See you outside!