Over the last couple of years, I have resumed an outdoor running program.  This has been one the best things I have ever done for myself and I certainly don't want to give it up for the winter. However, with temperatures consistently falling into the single digits (Fahrenheit) and even below zero, there are precautions that I need to take to continue to run outdoors. These are some of the things that I need to be aware of when I continue to run through the cold months. I think it is important to share with anyone else who may be considering running outdoors.

Most importantly, anybody with asthma, heart problems or Raynaud's disease, needs to check with a doctor before running in the snow. These conditions can be exacerbated with the cold temperatures.  

Winter runners also need to keep an eye on the forecasts and be ready to modify their activities when the temperature drops to extremes of the wind chill makes it feel excessively cold. Frostbite can develop quickly in extreme cold to exposed skin. Covering hands, feet, and faces are especially important since these areas tend to be most prone to frostbite.

Wearing multiple layers is also recommended. Over dressing can be just as dangerous as under dressing. Over dressing can cause a person to sweat heavily. When combined with cold winds, this sweating can quickly lead to hypothermia or frostbite too.

Hydration is still very important to maintain. Winter running does not mean that a runner will not perspire under all the layers of clothing that they will wear. Maintaining your hydration through drinking enough water remains important throughout the winter season.

Winter also means shorter daylight hours which means more people will be forced run after dark. Make sure you wear reflectiveothing that they will wear. Maintaining your hydration through drinking enough water remains important throughout the winter season.

I have also seen several videos that describe how to alter your running shoes so as to decrease the chances of slipping on snow pack and ice. While I have not tried these techniques myself, I will add one of the most promising videos, in my opinion, to link to and check out for yourself. Gear Tip: Convert Your Sneakers for Winter Running - YouTube. There is one point that the video doesn't make. When modifying a pair of running shoes, be aware of the model of shoe. Many shoes like Nike and Asics have air bladders or gel packs in the middle of the heel to help disperse the forces of impact when the foot strikes the ground. Obviously, it would be counterproductive to puncture these features of the shoe. It is a safe bet to keep the screws closer to the edges of the shoe in the heel and forefoot to avoid rupturing the bladders.

Custom shoes may be not all they are supposed to be.

In an article that is surely going to have many cross country and track coaches scratching their heads (and probably a few shoe manufacturers and salespeople screaming its illegitimacy,) the author shows some recent research that demonstrates custom shoes may have no real benefit.  It may be a little counter-intuitive, and certainly requires a few more trials of the study to be certain, but it looks like the very expensive running shoes may not actually help reduce injury.  For about 20 years now, there have been three kinds of shoes on the market for every kind of runner and their foot type.  Even more recently, there are now over the counter orthodics with a computerized foot measuring device that determines what kind of orthodic you should buy.  The shoes go by different names based on the manufacturer, but the premise is the same.  They are either extra soft, or cushioned, for people with very high arches, extra rigid (supportive) for those who have flat feet and pronate excessively, and a mid-range shoe for those with relatively normal feet.  The interesting part of this study is that there was no significant change in the injury rate for from those people who ran with a shoe that was custom versus those that ran with another shoe.  The study was performed about 1400 Marines during 12 weeks of their training.  It certainly flies in the face of what runners have been taught to look for in a shoe for quite some time.  In the end, it should probably just come down to what feels comfortable and "run with it."