Cover up: When the temperature drops, the chances of injury skyrocket. Sure, you have to be wary of frostbite. But even in above-freezing conditions, the cold makes muscles tighter and more prone to pulls and strains. Your best bet is to find warm – but comfortable – clothing, and make sure you have as little skin exposed as possible. A good stretching regime couldn’t hurt, either.
Stay sharp: It’s easy to zone out on a good run, but in the winter it takes just one icy slip or pothole misstep to be injured and off your feet for the rest of the season. Be sure to keep an eye on the road conditions in front of you. When in doubt, slow your pace and feel out the ground with each step.
Winterized treads: You never want to run in worn down or unsupportive shoes, and that goes double in slippery, cold, wet conditions. Make sure your sneakers have trustworthy traction before heading out the door. If not, play it safe by investing in a new pair before your next run.
Eat well: The body burns more calories to stay warm in cold weather − even breathing can be more challenging than normal. That’s why it’s a good idea to consume a few more carbs and have solid sources of protein in the winter to avoid mid-run burnout.
Avoid low visibility: Early sunsets, driving snow and heavy fog are just some of the conditions that can make it hard to see and be seen during a run. If you run in the evening, choose well-lit routes and wear bright, easy-to-see clothing. When weather conditions reduce visibility, it’s best to wait it out or save your run for a better day.
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