Don’t Let Winter Derail Your Exercise Routine
Tips for Safe Outdoor Running
ARA

For people 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 cold 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 windshield, 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. [ARA]

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