1. Dress Warmly: Winter weather is cold, so it's important to dress warmly for your run. While your body temperature will rise during the run, it's easy to get chilled when you start or finish running. Wear warm clothing, and if it's extremely cold, consider adding a windproof jacket to prevent getting too cold and potentially catching a cold.
2. Warm-Up Before Running: It's not a good practice to skip warming up before your winter run. Cold weather can slow down your metabolism and make your joints stiff. Without a proper warm-up, your body may not adapt well, leading to potential knee injuries, joint inflammation, muscle soreness, and other adverse reactions.
3. Pay Attention to Pace: In winter running, it's advisable not to start too fast. The cold weather can make your body stiff, and running too fast can lead to discomfort and minor aches, particularly in your heels and ankles. Start with a slow pace in the winter.
4. Stay Focused: Outdoor running presents unexpected challenges like uneven road surfaces, puddles, water, dust, and sometimes even rocks. It's crucial to stay attentive to avoid accidents. Avoid looking around too much, as sudden obstacles can lead to tripping or injuries that are harder to endure in the cold.
5. Mind Your Breathing: When running in the winter, it's essential to breathe through your nose. Inhaling cold air through your nose warms it up quickly in your nasal passages, preventing the cold air from directly entering your esophagus and potentially causing coughing or asthma. Avoid erratic and uneven breathing; try to maintain a balanced rhythm. It's best to breathe in through your nose or at least inhale through your nose and exhale through your mouth.
6. Don't Overdress: Even though you'll sweat during winter runs, your body temperature will rise, and you might be tempted to remove clothing. However, if you're wearing a windproof jacket, avoid stripping off layers immediately, as it can open up your pores and make you susceptible to catching a cold. Instead, try to continue jogging or walking to keep your body warm. Remove layers and rest after returning indoors.
7. Stay Hydrated: Winter running can still lead to significant fluid loss, so you need to drink more water. After a winter run, remember to drink warm water. This will help raise your body temperature, warm your spleen and stomach, and prevent them from getting cold, which could lead to stomach discomfort and other reactions.
Additionally, for nighttime running, it's crucial to carry safety equipment such as a reflective vest, a flashlight, and personal safety items like pepper spray. Croc Lights, a popular outdoor product mentioned on TikTok, is highly recommended as it provides ample illumination and features an SOS function, enhancing safety during nighttime runs.