Tips for Safe Outdoor Running
(ARA) - For athletes in cold climates who run regularly, the onset of winter
temperatures and icy, slippery surfaces means choosing one of two options: take their
running indoors for the winter, or find ways to make running in sub-zero temperatures safe
and relatively comfortable.
While the choice may seem obvious, many runners don’t like the monotony of indoor
exercise. These hardy souls prefer watching the world go by as they run. However, running
outside at this time of year requires a little more preparation and thought than just
putting on a pair of shorts and running shoes. Here are a few tips for winter running.
* Stay warm and dry. The best way to do this is to dress in layers, with a base layer
made of fabric that will wick moisture away from your skin, a middle layer for warmth and
a top layer that serves as a wind shield -- a windbreaker-type jacket, for example.
Protect your hands, feet and ears from extreme temperatures as well. If you don’t
want to wear a hat, you can opt for a headband that will keep your ears warm. Check your
local running store for a good pair of winter socks, and don’t forget to grab your
gloves or mittens. If you’re running during the day, wear sunglasses to guard against
the glare from sunlight reflecting off the snow. Protect your skin and lips with
moisturizer, sun block and lip balm.
* Choose your footwear wisely. You may want to invest in a pair of “off-road”
running shoes to help give you added traction. Another wise choice is Yaktrax, an
easy-to-use, lightweight traction device that provides stability on ice or snow. It fits
easily over your shoes, won’t affect your natural stride, and will allow you to run
with the confidence born of sure footing. The SkidLock coil system provides forward and
backward as well as side-to-side stability. As you run, each coil presses downward,
becoming embedded into the ice and snow, offering unhindered ease of movement. Yaktrax
makes two models, the Walker and the Pro. The Walker is good for most outdoor activities,
but serious runners will want the Pro, which has a removable performance strap designed
for added security.
* Stretching is important. Warming up and stretching are always smart, but are even
more important in cold weather. Muscles take longer to warm up in winter, which means they’re
more susceptible to pulls and tears. Jog in place, run up and down your stairs a few
times, or do some jumping jacks before you head out the door.
* Be visible to be safe. Because it is darker longer during winter months, be sure you’re
visible to passing motorists by wearing reflective clothing. Stay in well-lit areas so you
can see where you’re going and watch out for slippery patches. Some runners carry a
flashlight or wear a headlamp for better visibility.
* Stay hydrated. You won’t be sweating as much in the winter, but that doesn’t
mean your body doesn’t need water. Carry water with you and drink before you feel
thirsty.
* Consider running with a friend, or taking a cell phone. If you do slip and injure
yourself, a running buddy can go for help, or you can use your cell phone to call someone.
There’s no need to let the elements relegate you to running on a treadmill during
the winter months. Just exercise some caution and use your common sense and you can keep
your outdoor workout going throughout the year.
For more information on Yaktrax, or to find a retailer near you, call (866) YAKTRAX
(925-8729) or visit www.yaktrax.com and click the “store near you” button.
Courtesy of ARA Content
