8 Tips for Winter Walking and Running

January 13, 2010
Filed under Running, Walking

Winter walking 8 Tips for Winter Walking and Running

It’s the middle of winter and if you live somewhere with a “real” winter (ie: NOT Florida) it’s probably cold outside. It’s normal to want to hibernate when the temps drop, but you don’t have to let the weather ruin your walking or running program.

In fact, walking or running outside in the winter can be extremely invigorating for both your body and mind. All you need to do is take a few extra precautions to make sure you’re protected from the cold.

8 Tips for Winter Walking and Running

1. Add traction to your running or walking shoes. If you’ll be walking or running on icy sidewalks or snowy streets, invest in a pair of lightweight YakTrax to ensure your safety. YakTrax have coils that easily attach to the bottom of your shoe with a rubber-like frame and provide traction on ice and snow.

2. Layer up. Invest in some layered fitness clothing. You’ll want a moisture-wicking breathable bottom layer, an insulating mid layer and a water/wind proof outerlayer (depending on conditions). Consult this Layering Guide for in-depth layering advice.

3. Protect your head. A lot of body heat escapes through your head so be sure you’re wearing an insulating breathable hat or headband to at least protect your ears.

4. Protect your hands and feet. Fingers and toes are the first parts of your body to succumb to frostbite so be sure you’re wearing gloves and warm, moisture-wicking socks when walking or running in freezing temperatures.

5. Warm up inside before heading out. Warm your body up and get your blood pumping before you head outdoors to protect your heart (when you warm up in freezing temps, it’s hard on your heart and can cause angina or heart failure).

6. If you have asthma or respiratory difficulties, frigid air can wreak havoc on your breathing. Carry your inhaler and wear a bandana or scarf over your nose and mouth to warm the air before you breathe.

7. Don’t forget the sunscreen. While it may not seem to be much UV danger in the winter, if you’re out walking for any length of time your face could burn (especially if there’s a lot of snow on the ground to reflect the sun).

8. Use trekking poles. To burn more calories while walking and to stabilize your gait, try a pair of trekking poles. Improve your balance and posture and reduce stress on your joints by adding trekking poles to your winter workout.