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Whether we like it or not, winter is upon us. Two weekends ago, it was 70 degrees in Massachusetts, but then the following weekend, we received a couple of inches of snow. Mother Nature reminded us that if we plan on taking our running or walking outdoors this winter, we need to be prepared.
Don’t think you can run or walk outside in the cold? Think again. With the proper attire and these eight tips, we can all safely run (or walk) in the cold.
Tip 1 – Track the Weather
I am a planner and need to make sure all my workouts, whether it be a run, walk, or a strength training session, be written in my planner. When running in the winter, I look at the forecast for the week and plan accordingly. If the forecast shows a warm-up at noontime, I will arrange my day so that I am running at noon. Does the weather call for a Nor’easter? I may switch up my days and do a workout in my home, safe from the driving wind and precipitation.
Tip 2 – Dress for Success
The rule of thumb, dress as it were 20 degrees warmer outside. Once you start going, your body will warm up pretty quickly. You want to protect yourself, but you don’t want to overheat either. Once I warm up, I often take off my gloves and hat. Also, consider lined running pants for those temps under 40 degrees. These running pants happen to be my favorite.
TIP 3- Proper Running Shoes
You’ll need shoes that offer more traction and support. Your cold-weather running shoes should have outsoles with grippy lugs. If your shoes do not have grippy lugs, you can order these running traction cleats to slip over your shoes as pictured above.
Tip 4- Warm-Up in the House
It is essential to do some static stretches before heading out. It would be best if you were warming up your muscles before any workout. It helps prevent injuries. If your muscles are warm and limber, the cold will not be such a shock, and your run or walk will feel more comfortable to start.
Tip-5 Shower Immediately
Do not, I repeat, do not stay in your cold, sweaty clothes. You will catch a chill. Washing the sweat off the body is vital for hygiene, and massaging your muscles with the water from the shower can help keep lactic acid from getting trapped in sore muscles.
Tip 6- Treat Yourself
Reward yourself for all your hard work. It is not easy to get out there in the cold. Perhaps treat yourself to a nice latte or hot chocolate after your run. Perhaps at the end of a long training cycle, get a massage or pedicure. Having something to look forward to is a great motivator.
Tip 7-Run with a friend
Make plans to run or walk with a friend. If we have someone counting on us, we are more apt to get out the door.
Tip 8- Have a goal
Another great motivator is to have a goal. Goals keep us driven and focused on the result. Think of how good we feel when we reach our goals. This is what keeps me motivated all winter long.
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I received such a great response to my post So You Want to be a Runner- 8 Tips for Beginners, I have decided to do a series of posts on the topic of running. Every few weeks or so, I will write about a topic related to my favorite sport. Today,
According to Women’s Running website
- 34 % feel afraid of running alone.
- 33 %say they will switch to indoor activities.
- 34 % of those take some added precautions such as a wearable safety item that contacts help when activated or deterrent, such as pepper spray.
- The number of pedestrians killed — 6,283, an increase of 3.4 percent from the previous year — was the highest such number since 1990.
I don’t know about you, but I have enough to worry about on a day to day basis. I want and should be able to lace up my running shoes and head out the door without worrying about a distracted driver hitting me or being assaulted. I refuse to cave into fear and not live my life, nor should you. Here are eight safety tips for runners(or walkers and cyclists for that matter).
Do not run in the dark.
If this is the only time your schedules permits, run with a friend. Use the buddy system and make sure you are wearing proper reflective gear .
Do not run with earbuds.
I need to be listening to something while running. I always have either a podcast or an audiobook on while out for my run. Instead of earbuds, I wear AfterShokz. AfterShokz are wireless bone conduction headphones that sit outside your ear. I can hear my podcast and everything that is going on around me. The sound quality is excellent, and they fit comfortably around my head.
Alter your routes.
Do not run the same route every day. I have 5-6 different routes I rotate throughout the month.
Do not post your route on social media.
Runners love to post their runs, whether it be on social media or onan app like Strava or RunKeeper. However, you don’t know who can see that route, so play it safe, don’t publish it. There are ways to leave it out of your post. Check your privacy features on your apps for more information.
Carry your phone.
Always have your phone on hand in case you need to call for help. Also, you can be found by the GPS on your phone, so god forbid you are hurt or taken, it may become a useful tool in finding you.
Carry identification.
Instead of carrying my license, I wear a Road ID band. It is a stretchy silicone bracelet that slides over your hand. It includes your personal information, your emergency contact information, and any medical issues you may have. I make sure to wear mine each time I go out for a run.
Carry pepper spray or mace.
Though not legal in all states, if it is, it is a good option. I carried it for some time, but after spraying a groundhog thinking he was an evil person lurking in the bushes, my husband bought me the Wearsafe Tag. The Wearsafe Tag is a modern-day panic button. You press a button, and it sends an alert to your emergency contacts. It includes your GPS coordinates and audio of what is happening around you. I love it.
Be seen.
There are many distracted drivers out there. People zone out when driving. It is vital that people see you. Wear reflective and bright clothing, run against traffic, obey all traffic laws, and run on sidewalks if all possible. Also, appear assertive. Look people in the eye when passing by — those who seem confident and assertive are less likely to be bothered.
I hope these tips are helpful and give you the tools you need to go out and exercise safely and in peace.
Be safe and happy Running!
So, you want to be a runner? Almost seven years ago I had this same thought. My family and I were at Gillette Stadium getting ready to watch some 4th of July fireworks. We arrived early to secure a prime spot for watching the show. As we were sitting around waiting, I noticed runners were running through the stadium. Every July 3rd, a local health insurance company sponsored a 5 and 10k race. It was at that moment; I knew I wanted to become a runner. The next day, in 100-degree heat, I started my journey. Was it easy? No! Did I make mistakes? Yes! I made them all. I never took the time to seek out advice. I just grabbed a pair of sneakers (ones that did not fit well) and ran. So that your journey may be a bit more painless, I am offering 8 tips to get you started.
- Invest in the right tools. This includes the proper running shoes, running bra and socks. I recommend taking a trip to your local running store. They will properly fit you based on your gait. They will watch you walk either on a treadmill or out in front of the store to analyze your gait. I cannot stress enough how important it is to have properly fitted shoes. Since it is such an individual decision based on your own body, I really can’t recommend any particular brand. I can say, I wear Brooks and love them. Just as important, running socks. I swear by Balega running socks. These are the most comfortable socks. I never get blisters and are just as comfortable at the end of my run, as they are at the beginning of my run. Lastly, a good running bra. Again, I highly recommend going to a local running store and getting fitted. Brooks makes my favorite bra.
- Invest in an app. There are several apps on the market for runners. Many of them are free, and most can be upgraded for a price. Couch to 5K is very popular. RunKeeper is another good one. You can set the apps so that you are running for so many minutes and walking for so many minutes. RunKeeper has plenty of programs for beginners. I wish I had done this. I started training too fast and too far. My first run was 3 miles. Much too far for my first time out.
- Track every run so you may track your progress. Again, I recommend either RunKeeper or Strava.
- Pace yourself. Slow down and run at a pace you are comfortable running. The risk of injury is high if you go out too hard and too fast. Over time, you will get stronger and faster.
- Hydrate, hydrate, hydrate.
- Add some simple strength training moves. This helps prevent injury. I strength train 3 three times a week. If you are not sure what to do, drop me a note, I would be happy to make some suggestions.
- Rest days are important. Rest days are part of your training and should not be ignored.
- Sign up for a local 5k. This will give you the motivation and incentive to keep on training.
I hope you find these tips helpful. Running is such a joy for me, and I would love it if more people could experience that joy.
A little bit more about my running journey: I started running almost seven years ago, at the age of 40. I began to lose a few pounds, but it quickly became something more. I love talking to new runners and helping them start their journey. If you are looking for support, advice or just some motivation, feel free to reach out.
