Tips for Staying Safe on Winter Runs
Saturday, February 25, 2012
Snow doesn't have to halt your running workouts. Photo: Flickr, Plules.
Run Strategically
The days are shorter in the winter, but try to fit your run in during daylight. The number one hazard of winter running, according to Westboro-based PR Running Sales Associate Keith Pellerin, is black ice.
“Be very careful going out when it’s dark, or put off your runs until there’s daylight - then you can see the shiny surfaces of the road,” Pellerin said.
When it snows, stick to main roads, which are better lit and more likely to be plowed and salted than neighborhood streets. Try to run into the wind on your way out, and with the wind on your back on your way home, when your face is likely to be sweatier. Avoid further windburn with a mask or good old Vaseline.
Vanessa Genatossio, runner and Manager at Worcester’s Sneakerama, recommends Lake Quinsigamond Park, which manages its running paths well in the winter. “It’s not right on the road, and it’s a little more cleared-out, so you don’t have to worry about cars coming your way,” she said.
Layer and Reflect
Dark workout clothing may be slimming, but it’s definitely unsafe. “As soon as you start running outside in that black clothes, you’re impossible to see,” said Genanaessio.
If you must run in the dark, invest in reflective clothing so you can easily be spotted by cars. Saucony has a popular line high performance reflective running jackets, vests, and tops. That line is also now offered in pink for the ladies.
Layering clothing is equally important in extreme cold. Runners are especially susceptible to hypothermia, because sweat can make you even colder while you run. Check out local running stores for information on how to best layer. “What we teach here at PR Running is a layering system. We’ve actually had clinics on layering,” said Pellerin,
He recommends a sweat-wicking base layer, thermal layer, and waterproof, windproof jacket.
Sweat-wicking fabric is crucial. “That sweat almost freezes as soon as it gets out of your body, when it drops below freezing out,” said Genanaessio. Go for clothing made of polypropylene and wool, and avoid cotton.
On icy days, add traction to your trainers with Yaktrax, which will reduce your slippage.
Yaktrax improve traction on slippery trails. Photo: Flickr, akunamatata.
Warm-up, Stretch, Hydrate, Repeat
Your muscles tighten up like a rubber band in the cold, so warming up and stretching is more crucial to injury prevention than in warm weather. Warm up for 5 to 10 more minutes than you would in mild temperatures, and if possible, indoors. Take the time to get a good stretch in before and after you run.
You probably feel thirstier when you’re running in 90-degree heat, but keep in mind that your body is still losing fluids when you sweat in all your cold gear. Hydrate just as much as you would on a hot day, if not more.
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