First Strides® - North Myrtle Beach Workshop

Cold Weather Walking or Running Tips

Adapted from the Road Runners Club of America

• Road Conditions - Avoid running or walking on the roads in snowy conditions. Drivers have a decreased ability to maneuver and stop.

• Limited Daylight - Winter means fewer daylight hours. Wear bright-colored, reflective clothing or a reflective vest so you are noticeable to area traffic. For added visibility, wear a lightweight headlamp, flashing light or carry a flashlight.

• Wear Layers of clothing that can be removed if you get too warm and put back on as you cool down.  This will help you maintain your core body temperature during your walk or run but will keep you warm during warm-up and cool-down phases. Wind-resistant jackets help on cold and windy days.  They too can be taken off and tied around your waist if you get too warm. Best to walk or run into the wind when you begin and with the wind on your return.

• Wicking Materials – this high-tech clothing (plus wool and silk) carries the sweat away from your body.  Avoid cotton that tends to hold the sweat.

• Hat & Gloves – Your head and hands have a substantial role in the regulation of body temperature. Mittens tend to be warmer than gloves. Stocking caps may be desirable.  These two items can be removed and carried if you get too warm.

• Avoid Overdressing – Feel a bit chilly as you start, knowing that later as you walk or run in your layered outfit your body temperature will probably rise 10-20 degrees.

• If you drive to a trail or route, leave a change of dry cloths and a blanket in the car for emergency situations.

• Stay alert and aware of your surroundings and the weather conditions. Oncoming storms can quickly drop the temperature putting you at risk for frostbite or hypothermia if you are caught wearing the wrong clothes.

• Seek shelter - Know where to find shelter on your route if the weather gets really bad.

• Do not ignore shivering. It is an important first sign that the body is losing heat, and you may be in danger of hypothermia.

Click the icon below to download the attached PDF.