A blog by runners. For runners.

Additional considerations for winter running

Additional considerations for winter runningWe’ve shared what to wear when it’s cold and how to run on slick surfaces when the weather gets tough. Here are a few more things to consider when running this winter:

  1. Skin issues. I don’t know about you, but my usually oily skin turns absolutely arid this time of year. Running doesn’t help much either. In fact, jogging more miles means more exposure to the elements and more hot showers that dry skin out. If you’re dealing with peeling, itching, cracking, and even bleeding, take action now. Invest in a good lotion (or use skin-friendly coconut oil) to slather away the pain and discomfort. And while you’re at it, keep yourself well hydrated and your most vulnerable areas covered.
  2. Sickness. I was at the grocery store today and heard enough hacking coughs to turn me into a full-blown germaphobe. It’s only a matter of time until we each get some type of cold – or is it? Prevention is the key here, so make sure your keep up with a diet full of nutrient-dense whole foods and drink plenty of water. In addition, avoid over-training, which will only suppress your immune system. Wash your hands frequently and avoid touching your mouth, nose, and eyes with your hands. On particularly cold days, keep your respiratory system safe by covering your nose and mouth with a face mask.
  3. Hydration. How many of you can come home from a run in the cold without breaking much of a sweat? I’m one of these people, yet in the summer months my clothes are absolutely drenched. Or maybe you go to the gym and find yourself sweating buckets. Either way, dehydration is an issue in winter as much as it is in the warmer months. You should drink about half your weight in liquid ounces daily (with water being in the preferred beverage). For me, this means around 70 ounces a day. Signs of dehydration include dizziness, headache, muscle cramping, sudden increase in heart rate and dry mouth/excessive thirst.
  4. Personal safety. Let’s face it, even with all the reflective gear in the world, it’s still a bit riskier to run in the dark. The same goes with unpredictable sidewalks and ice-covered roads. Run when it’s light out and use much caution in the dark. If there’s a winter storm brewing, consider switching to the treadmill for a few days. You may run fewer or slower miles, but you might save yourself from months off due to a broken bone or twisted ankle. That being said, consider adding a pair of grips to your sneakers. They can help you run in even the slipperiest of surfaces.

Written by Ashley Marcin.