- Keep your head (and toes) warm when running in the cold.urban girl image by Dmitri MIkitenko from Fotolia.com
When running in the winter, insulation is key. But just because you grab a winter jacket doesn't mean you've done enough. Runners sometimes forget two essential portions of their bodies where heat is lost: the head and the feet. Thick wool socks can retain heat while absorbing extra moisture, preventing frostbite and circulation problems. In the same manner, you should use a fabric such as wool or another moisture-absorbing fabric as a hat or around the ears. - Moisture-wicking fabric is designed to pull sweat away from your body.running in the city image by Alexey Stiop from Fotolia.com
Even though it's cold, you can still work up a sweat. Your body sweats to cool you down when you get overheated, but when it's cold, you can lose more heat than your body intends. The body loses up to 25 times more heat when wet as compared to dry, according to experts at "Runner's World." Wearing moisture-wicking fabric on your legs, torso, hands and head pulls the sweat away from your skin, keeping you from getting too cool, reports RunningClothes.org. - Remove layers of clothing to avoid sweating in the cold, which can cause hypothermia.runner image by Marianna Poloskei from Fotolia.com
When you first begin your morning run, you're colder than you'll be after you have run for a few minutes. Wear layers so you can unzip your jacket when you get warm or set aside the sweatshirt when you get hot. One mistake people often make when starting out with winter running is to dress warmer than necessary. Being too warm can be dangerous as it increases sweat and the threat of hypothermia. By dressing in layers, runners can regulate their body temperature to avoid overheating as well as avoid getting too cold, say the experts at "The Competitive Runner." - When the roads are icy or the cold is extreme, it's safer to avoid outdoor running.icy street image by Judith Morrison from Fotolia.com
In extreme cold or in unsafe trail or road conditions, runners should head to the gym or pop in an exercise DVD instead. Ice can cause falls. Extreme cold can lead to frostbite in extremities. If you don't feel safe, make other plans. However, if your heart's set on your daily run, you can purchase ice cleats, which are designed to help you keep your tread even in slippery conditions. Experts at "Runner's World" suggest a number of cleat options for around $30 to $40, as of January 2011.
