Central Park in Autumn by Jasper Clyatt
Just because the chill is in the air and the frost is on the ground doesn't mean you have to head indoors to run on the treadmill. In fact, running outside in the cold air can be both refreshing and invigorating. With the right clothing and attitude, you can run outside all winter long.
First things first. What will you wear? A down coat is not advisable nor are Ugg Boots. Most people who are new to running in the cold weather tend to overdress. A good rule of thumb is to always wear less than you think you should. You will be amazed at how quickly your body warms up when you're pounding the pavement. Runners World has a useful tool to help in choosing your cold weather running wardrobe. Simply enter in the weather conditions and how you like to feel when you run (warm, cold, just right) and you will be advised what to wear head to toe.
The essential apparel items you will need are: light gloves, long sleeved tech shirt that wicks away moisture, light windbreaker, good quality socks (Smart Wool works well), running tights, and a hat that covers your ears or ear warmers. Your socks should be thick and absorbent, so you might need to wear a larger running shoe size to accommodate the bulkiness.
Despite the fact that it is cooler outside, you need to continue to hydrate properly. If you are running more than 30 minutes, bring water with you or plant some along your route. Hydration will help you muscles to recover from their exposure to the chilly conditions.
Be sure to warm up indoors before heading out into the cold temperatures. Give special attention to the road and trail conditions. If it is icy, use Yak Trax on your shoes for extra traction. Choose to run on snow instead of ice for better footing.
Keep your exposed skin protected with sunscreen and moisturizer to prevent windburn, sunburn, dry skin and redness.
During the colder and darker months, we tend to hole up in our homes sometimes getting lazy and depressed. Getting outside to exercise will give you that extra boost of energy, will increase your Vitamin D daily dose and will keep you in shape for bathing suit weather next year!
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