Winter running made safe You don’t have to stop running outside just because it’s winter. It is possible to do it safely; just follow a few basic rules to reduce your chances of an accident. gloves. How do you tell if your outfit is appropriate? You should be shivering slightly at the beginning of your run. You’ll warm up quickly, without overheating.

ADAPT TO WINTER CONDITIONS Inwinter, it’s a good idea to run in a loop aroundyour neighbourhood. That way, if something goes wrong, you’re always close to home. Make sure you run into the wind at the beginning of your run so the worst cold will be on your back as you get tired. Always stick to the same route so you can become familiar with possible dangers, such as where slippery ice tends to form. And remember to shorten the length of your stride in order to reduce your risk of falling. BE CAREFUL Make sure you’re always visible and run in the opposite direction to on-coming traffic so you can see what’s coming towards you. If the temperature drops below minus 20°C, postpone your workout to the next day or exercise on a treadmill instead.

DRESS PROPERLY When you stop moving after sweating, you’ll get cold. So opt formultiple layers rather than a winter coat. You need a layer that breathes, a layer that insulates, and a layer that protects you from the wind. Choose a hat that covers your ears and opt for mittens rather than

STAY HYDRATED AND PROTECT YOUR SKIN Although you may feel less thirsty in winter than in summer, it’s still very important to stay hydrated. Protect your skin against both the cold and the sun. Skin moisturizer, lip balm, and sunscreen are all essential for winter running.

Choose a route that has you running into the wind as little as possible.

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