Winter Running Tips

winter running

Cold weather doesn't have to mean an end to your fitness routine. Aaron Gray, MD, sports medicine physician, shares five tips on how to stay safe during cold-weather workouts.

Aaron Gray, MD
Aaron Gray, MD

Protect your feet and hands. Keep your feet as warm as possible with comfortable socks that remove sweat so that moisture can evaporate. Also, wear light gloves to keep fingers warm.

Dress in layers. A rule of thumb: Dress as if the temperature were 20 degrees warmer. You should be slightly cool at the beginning of your run. Try to avoid dressing too warm because extra sweating will cause your body to cool excessively in cold weather. Extra layers can easily be removed or added while running to maintain a comfortable temperature.

Stay visible. Daylight is limited in the winter, so be as noticeable as possible. Wear bright-colored gear that is reflective. Also, wearing a headlight or blinking light after dark will make you more visible to motorists.

Protect yourself from wind. Cold wind on sweaty skin quickly decreases skin temperature. Windproof clothing or running along routes with natural barriers can protect you.

Change quickly after your run. Core body temperature drops quickly after exercise. Change into warm clothing as soon as possible after running. Also, consider drinking a warm beverage.

About Dr. Gray: Aaron Gray, MD, practices sports medicine at MU Health Care. He is board certified in family medicine and has a Certificate of Added Qualifications in sports medicine.

Learn More

Read more stories like this