Run­ning in win­ter

The Telegram (St. John’s) - - MY HOME -

Lots of us are guilty of it – the sun is shin­ing, we’re out­side run­ning and then as soon as the tem­per­a­ture drops, we give up. But you don’t have to push the brakes on your out­door run­ning rou­tine dur­ing the colder months. There is a way to safely run out­doors dur­ing the win­ter, but you have to do your re­search first. Here are some key tips to con­sider when run­ning out­side in cooler tem­per­a­tures.

• Warm it up. Ease into your run and start out slower to al­low your mus­cles to warm up.?

• Layer up. When run­ning in colder tem­per­a­tures, it’s im­por­tant to wear mul­ti­ple lay­ers at first. It’s re­ally a case of trial and er­ror, and you’ll soon find out what gear and num­ber of lay­ers is right for you. Make sure you stay warm and can be seen with good jacket, gloves, and a head­band to cover your ears. An­other quick gear tip: Make sure ev­ery­thing is sweat wick­ing, as you don’t want any wet ma­te­rial on you.

• Slow it down. When run­ning in the win­ter, it’s im­por­tant to be aware of your sur­round­ings and slow down where nec­es­sary to avoid slip­ping on ice.

• Learn your route. Con­sider your path when run­ning in the win­ter. Some peo­ple take bet­ter care of their side­walks than oth­ers, so you may need to re-route from your usual sum­mer rou­tine.

• Drink up. It’s eas­ier to miss the signs of de­hy­dra­tion when it’s cooler out­side, so drinks lots of wa­ter be­fore, dur­ing and af­ter your work­out.

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