12 tips for running in cold weather

Just because it's freezing, snowing, blowing, and sleeting is no reason not to encourage your employees to keep running into a healthier life.

Doctors and fitness experts know that running is good for muscle tone, heart health, and lung strength. Running is also one of the most effective ways to improve mental health. Share the following running tips for your employees to follow at home or on a running track or path at work during late fall and winter months.

1. Walk, don’t run, if you have joint problems or difficulty breathing. Check with your doctor.
2. Spend a few dollars and get a good pair of running shoes. These shoes have better cushioning and more flexibility for added comfort than ordinary “sneakers” or walking shoes.
3. Pick a track or path that is safe. Join a club with an indoor track, run on paths in parks, or stick to safe sidewalks and quiet roads for your running.
4. Wear several layers so you can peel off an outer coat or wrap when you warm up. Keep your head warm with a knit ski cap. Wear two pairs of socks, a thin pair next to your skin. Synthetic fibers are better than cotton for winter clothing because they don’t retain moisture as much.
5. Slow down on wet or icy spots.
6. If you must run on a street, stick to the left side of the road and keep as far from oncoming traffic as possible.
7. Don’t try to see how fast you can run when it’s cold. A gentle loping stride with frequent stops for rest are better than multiplying your risks of injury by going for top speed.
8. Even with snow on the ground, the air may be dry. Take along a container of water to keep hydrated.
9. Don’t run in near-freezing temperatures if you have a chest cold or sore throat. The cold air could make things worse.
10. If you can, run into the wind on your way out and with the wind to your back on the return trip to give yourself an extra boost at the end of your run.
11. Bring your cell phone with you—just in case.
12. Run twenty minutes or so a day and enjoy higher resistance to germs and better health.
    

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