7 Winter Running Safety Tips You Should Follow

It's winter, depending on where you live it may be colder than normal. The conditions may be icy, wet and different than your used to running on.  So today, I wanted to share some winter running safety tips that I use.

Run Against Traffic

Sidewalks may be covered in snow and ice, and may not be able to be traveled on safely, which forces more runners to have to run on the road itself. If you find yourself running on a road, you should always make sure you are running against traffic. So you can see what is coming at you, in case you need to move quickly to get out of the way.

Wear Bright Colors

A lot of people think darker colors in the winter are better because they help you stand out a little against the snow, that isn't exactly true. Winter drivers are a little snow blind, and sometimes can't see the person in black. But brighter and yes I am talking some neon's (I know the shame, LOL) can actually be far more beneficial to you to be seen by a driver than darker colors.

Avoid Running in the Dark on the Streets

Let's face it, night running is dangerous any time of year. But in the winter it is even more dangerous especially if the roads are icy. Drivers are putting all their concentration on the roads to be safe, they may not notice you as they may normally in better conditions.  So if you have to run at night, invest in vests with lights, or reflective gear and avoid the streets and stick to the sidewalks and pay attention at all road crossings. Or even better, head to a local track.

Avoid listening to music

If you are running on the street, or if you are going to be coming to intersections and will be crossing them. You need to be more focused. Why? Well, winter drivers are the most unsafe drivers out there. Not only because they refuse to hang up on their cell phones. But there attention is focused on avoiding sliding off roads or the other road conditions.
Your the one that needs to be the most alert. You should assume ever driver can't see you, and isn't paying attention. If you are lost in thought in your music, you could miss stopping or getting out of the way from a distracted driver who has their concentration elsewhere.
Instead save the music for area's that require less of your attention.

Make Sure You Do Get Some Outdoor Running In

Why is this a category? Well I will tell you. Many runners training in the winter are going to be running early spring road races.  If you spend the entire winter indoors, your muscles will weaken, you'll be less conditioned from the softer surfaces and more accident prone when you get out onto a harder surface. Especially if you don't ease or gradually get back into the harder surfaces.
So if you want to safely train through the winter and you have spring races coming up. You should definitely be running outdoors at least once or twice each week to keep your body properly conditioned.


Wear ID

You've probably seen the ID tags, you can put them on your shoe. A necklace or bracelet. No matter which you get, you should have one on you. It should have your name, your address, an emergency contact number or two. Any allergies or serious medical conditions you have. Some also put their blood type on it.
Because if something happens to you, you pass out, you get hit or seriously injured where you can't respond. If you have no ID on you, it could take emergency personal a very long time to figure out who you are and contact your family


Avoid Too Much Conversation With Strangers

You may find this tip strange, and may be wondering why I am suggesting it on winter running safety. It's true, this is a year round tip.
But winter is a different time, you find someone new on the road or trail, you're colder your mind isn't quite as quick to think and sharp. Things start to slip and before you know it, you may have just told a stranger too much about yourself.
That you run on that trail/road all the time alone, that you run in the area every Monday etc... Passing out too much information even to a stranger that seems friendly enough can be extremely risky. If you don't know them, don't give them any personal information, and definitely do not share your running schedule with them.
Additionally, getting in conversation with the wrong person and you could find yourself having a hard time getting away from someone that later you find makes you uncomfortable.
I share this, because I made this mistake earlier this year, and let me tell ya it was a very uncomfortable situation.

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Those are a few of my tips, what are some of yours?

Winter Running Tips

I've noticed a lot on social media and even on blogs that a lot of runners are curious about the best ways to get through winter running.  Here in Utah, we've been having highs around 23, and lows in some area's -17 and with a lot of the rest of the country about the same, this is a perfect time to talk cold!

I love running in the winter!  Sure living in Utah, it's not always a daily possibility.  But when it is, there is nothing better than going out for a winter run in dusk or dark, with the snow falling down around you and the only sounds being your feet crunching the snow.   Okay, so that might not sound ideal to you all, but it really is a great moment when all those big flakes are coming down on you as you run in the peaceful quiet surroundings that only the cold winter air can provide!  (Good memories, that I am missing this year!!!)

I have a few tips that may help some of you, and possibly a few you may not have heard of.  They may not be ideal for everyone.  I know a lot of runners who go straight for the indoor tracks and treadmills and don't come back out until the sun has the tulips sprouting up out of the ground.  But for those of you who love the freedom of the outdoors, here are a few suggestions.

1.  (When possible) Check the weather, and pick the best time of that particular day to go outside.

2.  Dress in layers!  More layers the better!  You can always take something off and tie it around your waist as you get warmed up.  Invest in good winter running gear!  Like all things, a little extra money is well worth it when comfort is concerned!

3.  Wear mittens.  I know you're thinking, who still wears mittens?  Well those light gloves that separate your fingers, do just that they separate and when they are not together you loose heat from them.  I have found that mittens are the best, my fingers stay together and the heat stays in them much better than when I am in gloves.

4.  Wear a bandanna, scarf or something to cover your nose and mouth.  I prefer a bandanna because its easier to tie and keep in place.  I can easily pull it up over my nose when needed and when I get to warm I can easily drop it back down to just cover my mouth, or when needed off completely.  The thing about winter running is, you can be warm one minute and cold the next, so it's best to have something that can go up and down easily and not drive you nuts by having to find ways to keep it in place.

5.  Be careful on the ice!  Easiest way to twist an ankle and tear a tendon is to slip on ice!  You might find it better to run on snow rather than a shoveled sidewalk or road that has black ice.  A couple inches of snow is usually the best surface, in my opinion.  If possible, add slip grabbers to your shoes.  They won't prevent all slips, but its better than just the rubber of your shoes.

6.  Wear a hat, and cover your ears!  Lots of heat escapes from your head and there is nothing worse than getting cold frost bit ears early on in your run so all your mind is thinking about is how cold your ears are!  

7.  If it's cold and windy, take a windbreaker jacket with you to put on over your other layers.  We all know nothing cuts through you faster and worse than running through freezing air!

8.  Slow down, winter is not necessarily the time to be working on speed work.  Slow down, enjoy your runs and reduce the risk of injury from the cold!  Think of winter months as a time to maintain your fitness.

9.  If you have an injury in your legs, slap one of those heat packs on it.  When I do this I don't stick them directly to my skin.  (Did that once, and I lost all the skin when I had to peel it off...)  What I have found works best is wear some spandex or snug fitting item and stick the heat patch directly onto it.  Then put your regular running pants on over it.  This will help keep that area or muscle heated up and reduces further risk of pulling it worse in the cold.  I have found this works great with bursitis, hamstring and other like injuries!

10.  Wear moisture wicking socks.  In case you get running through too much slush, a great pair of socks will help save your feet a little from the elements.  Some who deal with cold rains have even found running with good socks and then plastic baggies over them help (I haven't tried this, just know a few who have.)  But I don't know about you, but I would try to keep that for shorter 1-6 mile runs instead of longer runs!

11.  Don't run in white or light colors.  This is winter, people are already blinded by the bright sun on the snow so you don't want to blend in.  This is the time to break out your darker running apparel!  On a side note, those darker running clothes will also help draw in the heat a tad better too!

12.  For running in the wind, use Vaseline or body glide on your nose and cheeks and even forehead to avoid the frostbit.  Keep lots of chapstick on your lips as well!  When the temps never get above the teens or low 20's, and a wind or breeze kicks up, its just cold.  This will save you a lot of red frozen spots, and as a bonus helps keep your skin from drying out.

13.  When your done with your run, change quickly and don't hang around outside for too long after.  Once you stop running that sweat will quickly make you cold.  I even have found its best to get home and change quick before I do my post run stretching!

14.  For those training for marathons in the winter.  Plan a warm trip to do your long run.  For instance, living in Utah generally if I was to drive 4 hours south to the southern end of our state is is a good 10-20 degree's warmer.  5 hours puts me almost to Vegas where its 20+ degree's warmer.  One night away for a long run to avoid frigid temps is a great idea and who doesn't love a little getaway!

15.  When in doubt, call it an indoor run (or cross train) day.  When the temps dip to 5-10 degree's or lower and you add a windchill to it, it can just be nasty!  Additionally the air quality can get pretty bad on days like this, so when in doubt just stay inside!

16.  Try something new.  I love snowshoeing in the mountains in the winter and let me tell you there is nothing that will kick your butt more than going for a run in snowshoes!!!  You can actually strap them on over your own running shoes.  If you don't own a pair, you can rent them for around $5-$8 a day from sporting goods stores.

When is it too cold to run outdoors?
Well that is a personal question!  People that live in the south might think anything colder than 35 is freezing.  Those of us further north might not get discouraged until the temps dip into the single digits.  Heck I met a guy from Saskatchewan who once told me he'll run outdoors even when it's -40 degree's below... (Personally, I am not sure if I believe him, but they do have outdoor races there in the winter in those temps (I checked, LOL), so maybe it's true:)

For me, I think anything 28-35 is absolutely perfect winter running weather temps!  I love to dress up in my cute winter running gear:)

I could probably go on, but those are my wide range of winter running and best practices tips I have found that help keep me running outdoors throughout the winter months.

Happy running my friends!

Do you have any additional tips you like to add?  When is too cold for you to go out for a run?

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