Winter Running Safety

Runners, especially those that are new to running in cold weather, may not think of the safety hazards that winter can bring. Some of the dangers of winter running include: frostbite, hypothermia, aggravation of bronchial difficulties, poor traction, and poor visibility. Frostbite and hypothermia are serious dangers, but can be prevented by wearing the right clothes and staying inside when temperatures dip too low -- as in below freezing. Bronchial problems, poor traction, and poor visibility are much more prevalent and are harder to prevent.

Bronchial Problems

Cold weather running can aggravate bronchial problems in some people. There are many ways to overcome this problem; the hard part is finding the one that works for you.

- Wearing a scarf or handkerchief (made from a wicking material, if possible) over your nose and mouth
- Staying hydrated because often the problem is just that your throat and mouth get dried out, which causes other problems.
- Not running outside, at least if you are experiencing bronchial difficulties like a bad cough

Poor Traction

To improve traction:

- Choose to run on snow instead of over icy roads or sidewalks
- Shorten your running stride
- Run slower than you would in fair conditions
- Be aware of your path, and where you are going
- Invest in trail shoes or another traction option (like do-it-yourself screw shoes or store-bought ice cleats)

Also, when there is no snow or ice in your area, you can run in creek beds to improve your balance, your ankle strength, and your reaction time, which will all be assets to running in the snow/ice. Trail running also has the same benefits but to a lesser extent.

Poor Visibility

This isn't so much about you being able to see, but rather about other people being able to see you. Because of shorter winter days, more runners are forced to run in the dark (mornings or nights). This alone causes a host of problems for visibility, but if it is also bad weather, drivers may have a hard time staying on the road, let alone seeing a runner.

Remember these simple tips to improve your visibility:

- Avoid running in the dark, especially in bad weather, when possible
- Wear reflective gear
- Wear light-colored clothing if it's dark
- Wear bright colors if it is snowy

It's also important to take an active role in your safety. Be aware of cars and other vehicles around you. Don't run in the road in bad weather; that's just asking for an accident. Don't just assume that people see you. Be especially careful when crossing streets; even if a car should stop or is starting to stop, they may not stop in time in icy or wet winter weather.

1st Layer:

- ID
- A wicking hat, with a brim if it's snowing or raining
- Wicking, light-weight, snug running shirt, long-sleeved if it's cold out, short-sleeved if it's cool
- Light-weight running gloves
- Light-weight running tights
- Wicking undergarments, especially important for men
- Thick, absorbent socks
- Running shoes, of course
- Moisturizer and/or sunscreen

This first layer can safely be worn alone in cool temperatures over 40 degrees Fahrenheit. Of course, it is fine to wear more if you still feel cold when you are running in the winter. Remember, however, that you should dress as if it is 20 degrees warmer than it actually feels outside because you'll warm up as you run.

2nd Layer:
- Polypropylene (Coolmax or Thermax) long-sleeved shirt and/or a light-weight windbreaker jacket
- Mittens
- Heavy tights, replacing the light-weight tights from the first layer
- For the guys, insulated underwear may be worn to prevent cold-related injuries in especially sensitive areas

This second layer should start being worn when temperature drop below 40 degrees Fahrenheit.

This layer of clothing, in addition to the first layer, should protect you when running in near-freezing winter weather. This layer is used to keep in warm air, but release enough air to avoid overheating.

3rd Layer:
- Balaclava or similar ski mask
- Vaseline covering all exposed skin
- Long-sleeved shirt AND windbreaker jacket (Goretex is a good option)
- Lined, waterproof mittens
- Fleece pant linings

This third layer is worn when it is below freezing and over 0 degrees Fahrenheit. I don't recommend running outside in below 0 degrees weather. This layer should be breathable and water-resistant.