Winter Running

A common fallacy of winter activity is that the cold air will hurt or ?freeze? your lungs. Many people have survived winter activity from ice hockey, figure skating, dog sledding to, yes running in the cold without the dreaded ?lung freeze?. After all, how many cases of frozen lung have you heard of showing up in the emergency room? Although cold weather activity has the added risks of hypothermia and frostbite, with some proper strategies you can safely enjoy your outdoor activities safely and leave the machines to the most extreme of days. Treadmill running can provide a safer surface during days of ice, excess snow or below frigid temperatures, but if you want to get out and experience the elements on the occasional winter day, the following guidelines should get you there safely.
Layering is the key to winter running. If you run in the morning, layer to accommodate the temperature at the start, knowing that as the day progresses you can peel off unnecessary clothes. If you are heading out at the end of the day, layer to accommodate the temperature at the end of your run. Wrap a shell around your waist; add an extra pair of gloves to one pocket and an ear warmer to the other. Even if you don?t need to put these on while you are running, when you stop you will need the extra warmth. If you have a running difficulty that forces you to walk or limp your way home, the extra layers will protect you from hypothermia. Whether you run from home or drive to your running route, make sure you change immediately. Bring an extra shirt and dry socks to get those cold clothes off your skin, as well as a warmer outer jacket. Cotton in the winter can spell disaster. Synthetic materials that wick the sweat away from your skin are a must.
To protect your feet try switching to a trail shoe for winter road running. Gortex shoes are a perfect option, providing wind and water protection along with a more aggressive sole to keep you steady on your feet, similar to snow tires. Pair your shoes with a thicker sock or long compression sock which increases circulation and therefore body temperature.
If you have a hard time getting started in the cold you can throw your running clothes in the dryer for 5 minutes just before heading out the door, or do a 5-minute warm-up in the house before starting. It is particularly important to ensure you are properly hydrated during winter running as we lose a considerable amount of moisture to warming the air we breathe in. On extra cold days cover your mouth with a face protector to breathe through and take room temperature water to protect your hands from cold bottles and to slow the freezing process. Slathering exposed areas of the face with Vaseline will protect you from frostbite. Cold weather running can be invigorating and increase your core temperature for hours after your run, making the cold weather more tolerable.