Cold weather running

When you live in Wisconsin, cold weather training is nearly unavoidable unless you choose to train exclusively on a treadmill or indoor track. Getting your running mileage outdoors can be a great break from the boredom of a treadmill; however, you must take precautions if you're going to venture outside.
 

Warm up indoors

• Light twisting, lunging, arm circles, etc.
• Spend 5 to 10 minutes warming up your core temperature

 

Dress appropriately

• First layer – Moisture management material
• Second layer – Polyester or cotton
• Third layer – Shell to protect your body from the wind  
• Gloves, hat and face mask as needed

Stay hydrated

• Drink a minimum of 8 to 12 ounces per hour
• Even though you don't feel thirsty, this could prevent dehydration

Be visible

• Don't assume cars, trucks and snowplows can see you
• Bright reflective gear is a must
• Blinking lights make a runner more visible

Be on the defense

• Sidewalks often are not plowed, so running on the road may be your only option
• Never assume a vehicle can see you – always stay off to the side of the road
• Be careful crossing intersections

Know the weather

• Running outside in severe winter conditions can be a health hazard. Running on a treadmill might be a better option if the air temperature reaches 0 degrees Fahrenheit and the wind chill temperature reaches negative 10 degrees.
• When running with a strong winter wind, start by running into the wind when doing an "out-and back" course. On a very cold and windy day, you want the wind at your back when you turn around. Otherwise, the sweat on your face may freeze.