Running in Cold Weather

by Henley Gibble in the Road Runners Club of America's Cold Weather Running Recommendations.

The only time that I will not run in the winter is when there is ice on the trails. Early morning runs in newfallen snow can be some of the most memorable. Runs in cold weather can be some of our most wonderful experiences; they can also be some of the worst if a few key safety rules are overlooked. Hypothermia, frostbite and falls are some of the risks.

Don't wear headphones. It gets dark earlier these days, and a lurking attacker cannot be heard as well with headphones on. During the months with shorter days you need to rely on your auditory senses even more.

Vary your route and tell someone where you are running. Have emergency identification (preferably waterproofed) in a pocket or somewhere on your person.

Clothing outer layers should be light-colored or reflective. Light colored material is visible even without a strong light source. Reflective materials work only if there is a light source. Blaze orange becomes poorly visible at night. However, during snowy days, dark or bright colors provide visible contrast and attract solar energy.

Wear clothing in layers. Warm air will be trapped between the layers. Use clothing with vents and zippers to allow excess heat to escape as you become warm. On windy days the outer layer should be of wind-resistant and "breatheable" material; the innermost should be a "wicking" fabric.

Avoid overdressing. It is better to feel a bit underdressed and chilly as you start out. As you run in your layered environment your temperature will rise about 20 .

Plan your run. It is preferable to run into the wind at first and with the wind behind you on the way back. Check on weather conditions prior to your run.

Hat and gloves are crucial to body warmth. You can take them off as you heat up and pull them back on when needed. More than 25% of body heat can be lost through a bare head.

Run against vehicular traffic. (if you must run on roads).

If roads or trails are icy don't run on them. If snowy, pay attention to the soles of your shoes. Shoes with the "nubs" give better traction in snow.

Drink water. Because humidity and the temperature are low, sweating is not as profuse, but vital fluids are still lost on every run. Be sure to drink plenty of water daily.

Running in Warm Weather

Running in sun, heat, and humidity requires that you take special precautions. Minimizing fluid loss and heat gain is essential. Some tips to remember:

Drink water whenever possible. Water is the vital ingredient in the prevention of heat injury. Thirst is not a reliable indicator to warn a runner of fluid loss. Your body loses a considerable amount of fluid before you feel thirsty.

Avoid caffeinated and alcoholic beverages which have a diuretic effect.

Wear white clothing to reflect the sun's rays. Avoid dark clothing which absorbs heat.

Run during the coolest part of the day.

Choose a shady course.

Run where you have access to water.

Splash yourself with water to aid in cooling your body.

Remove wet clothing which hampers evaporation.

Be aware that increased humidity blocks body cooling via evaporation of sweat. Avoid running when relative humidity exceeds 90%.

Avoid running long distances alone.

Know the warning signals of heat-related problems:

1. Do not try to run through heat cramps: stop, rest, drink water.
2. Signs of heat exhaustion are faintness, weakness, and mental confusion. If symptoms develop, stop, find shade, drink water.
3. Signs of heatstroke are decreased sweating and hot, dry skin. Stop all activity and find a means of cooling your body as rapidly as possible, remove clothing and rub body with ice and alcohol, seek medical treatment.

Running in Summer Thunderstorms

Lightning bolts flash to the ground twenty-five million times a year in the United States killing nearly one hundred people, and seriously injuring up to one thousand more. To protect yourself during summer thunderstorms, follow these safety guidelines:

"Plan ahead and be flexible" says runner and meteorologist John Jensenius of the National Weather Service. "Just because you have a schedule, you do not have to stick to it".

Run in the morning, when thunderstorms are rare. This is especially good advice for your long runs.

"If you can see it or hear it, flee it" say many lightning safety experts, so head for cover immediately. A storm may seem far away, but lightning can strike up to ten miles away from the storm center.

Seek shelter in a house or substantial building. A car is okay, but be sure to roll up the windows, and do not touch any metal surfaces.

If you get caught by surprise, and begin to feel your hair standing on end, act fast. Move away from tall trees and poles. In a forested area, crouch under a group of the shortest trees you can find.

If you get caught in the middle of a field, crouch on the balls of your feet, cover your ears with your hands, and tuck your whole body into the shortest, smallest mass you can. If there is a dry ravine or gully nearby, crouch in it. Avoid wet places. Do not lie down on the field.

If you are a part of a group in an open area, assume crouching positions at least fifteen feet away from each other.

Do not hesitate to help others. A person struck by lightning does not carry electric charge. CPR has proved effective when used promptly. Call for help as soon as possible.