{"id":137,"date":"2007-12-12T05:57:00","date_gmt":"2007-12-12T13:57:00","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=137"},"modified":"2009-11-15T20:47:43","modified_gmt":"2009-11-16T01:47:43","slug":"9-winter-weather-tips","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2007\/9-winter-weather-tips\/","title":{"rendered":"9 Winter Weather Tips"},"content":{"rendered":"

Since I haven’t been outside running I’m a little late giving out winter running tips!\u00a0 But here are nine tips every runner should know:<\/p>\n

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  1. Be Careful!<\/strong> Running in any extreme can be dangerous.\u00a0 Make sure you are properly dressed for the weather and distance of your run.\u00a0 For longer runs consider carrying extra supplies (dry socks, extra gloves, extra\u00a0gel packets). \"\"<\/li>\n
  2. Cross-Train<\/strong> Winter is the perfect time to step back and re-focus your energies, it is also a great time to add strength training and\/or cross training to your schedule.\u00a0 Unless you are planning an early spring race, this can be a great way to maintain your cardio fitness while letting your legs heal and get ready for next year.\u00a0 My cross-training includes the elliptical machine and cycling, I’ve also started swimming, rowing, and stair climbing.\u00a0 Cross-country skiing is also an excellent cross-training method if you have that much snow!<\/li>\n
  3. Cover-up<\/strong> If you are running outside and the wind-chill drops make sure that you don’t have any\u00a0exposed skin, you can also use vaseline to cover your face if you need to.\u00a0 Make sure you wear chapstick and sunglasses.\u00a0 If it is really sunny you may need sunscreen!<\/li>\n
  4. Stay Hydrated<\/strong> Hydration is still important in the winter, even if you think your sweat rate decreases.\u00a0\u00a0You may be wearing a wicking layer and that may trick you.\u00a0 Also during colder weather your mind may not want as much water, even if your body needs it.\u00a0 If your skin is dry and chapped, think about the inside of your body and drink more!<\/li>\n
  5. Fall Gracefully<\/strong> With winter comes ice and slippery conditions, be careful.\u00a0 I’ve never worn spikes or claws over my shoes, but even those aren’t 100% guaranteed to keep you standing! We are all bound to fall at some point so try to protect your head and face by tucking in your chin. Try to land on your butt or the side of your body if possible.\u00a0 Try not to make any one part of your body absorb most of the impact, you could break a wrist or damage your knees.<\/li>\n
  6. Stay Motivated<\/strong> It can be hard to keep motivated during these depressing months.\u00a0 Plan ahead for next year, setting goals, and enjoy the freedom of not following a structured plan or make a structured plan depending on your needs. Explore new routes or run with different groups of people.<\/li>\n
  7. Snuggle Up<\/strong> Take some extra time to read a running-related book or do some research on the Internet. Winter is a good time to grab a book off the shelf and read or spend some extra time on the Internet checking out running sites.<\/li>\n
  8. Watch Out<\/strong> Be aware of the conditions you are running in and watch out for traffic! Remember that it will not be as easy for cars to stop or move around you.\u00a0 You may also need to be aware of sliding cars coming at you.\u00a0 You also need to watch out if you are indoors, be aware of others around you and your running\u00a0form.<\/li>\n
  9. Eat Healthy<\/strong> I know this is the worst time of year to try and eat healthy! But as you switch to cross-training and take more time off, the calories really begin to add up! I’ve talked to a lot of people who have gained weight already.\u00a0 Runner’s World has provided a good list of ways to stay fit and trim<\/a> and actually lose weight<\/a> during the holiday season. It mostly comes down to being disciplined in your eating habits and not gorging yourself!<\/li>\n<\/ol>\n

    Bonus:<\/strong> Joe over at Run with Perseverance<\/a> has developed a Winter Weather Temperature Chart<\/a> (Excel Spreadsheet) which describes which items of clothing you should wear at 2 degree increments in the winter.\u00a0This is a great system which\u00a0can be modified to meet your specific running needs. I found it may be a little overdressed for my personal tastes. <\/em><\/p>\n

    Some of my inspiration came from these sources:<\/p>\n