I LOVE outdoor running. Even in the winter. I know, I know, many of you are rolling your eyes at me or wondering if I’ve broken any bones. We all know that there are health benefits to exercising outdoors–whether walking or running. It strengthens your immune system. Vitamin D from the sun can help improve your mood. There is just a general good feeling you get being in the out-of-doors. I wanted to do a Winter Challenge–the Freeze Your Fanny Off Winter Challenge–in hopes of getting more people outdoors with me this winter. Winter running and walking can be done safely and keeps you fit over the long winter months, as long as you stay safe. Here are tips for the Minnesota winter season!

• With more hours of darkness, it is often difficult to find a time to run during daylight hours. Make it a priority to be “visible” by wearing light colored and reflective materials so you stand out along the roads. Once the snow falls, switch to a dark, reflective running suit to contrast with the snow. Put a blinking light on your jacket in the front and back.
• Run against the traffic flow so you can see what is coming.
• Carry your mobile phone for emergencies. However, I’ve found that my cell phone has died due to the cold, so when I go I wear a fleece or jacket with a pocket and I put my phone inside a mitten to keep it warmer.
• Dress in layers and avoid cotton in cold weather as it holds onto water and has little insulating value when wet. If you are really warm and comfortable at the start of your run, you will be too hot in mid and late run.  If it’s really cold out, you’ll need a middle layer, such as polar fleece, for added insulation. A good rule of thumb: Dress as if it’s 20 degrees warmer outside than it really is.

• Wear a windproof, breathable, and “vent-able” shell to help regulate your heat loss.
• To keep your extremities warm, a hat can preserve heat and mittens are warmer than gloves.
• On windy days
  run out against the wind and back with the wind; saves you from the headwind chill on the return run.
• On colder days, consider either shortening your distance or doing loops. This way you’re never too far from home in case the weather deteriorates or you find yourself getting too cold on the run.
• Make sure someone knows your planned route and expected return time. If something happens, your family and friends will know when to be concerned and where to look for you.
• Check with your doctor! Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements and getting started with cold weather running, talk to your doctor if you have any medical conditions or concerns about exercising outdoors.

• Pay attention to windchill. If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the wind chill is below minus 18, we recommend waiting for another day or heading to the gym or treadmill.
• Just because it’s winter doesn’t mean that we can forget the glasses or sunscreen! On bright days the glare off of snow and ice can be fierce. We also recommendchapstick with SPF.
• If you’re a die hard and go on those very cold days, we recommend the use of ski goggles to keep your eyes safe. A lot of times gloves, face masks, hats and clothing can cover all your skin except your eyes!
• Slipping can be a major worry. Some people switch to a trail running shoe in the winter as it has more traction. Others buy Korkers or Ice Cleats to wear on their normal running shoes.
• A headlamp is a great winter walking/running accessory to have. You can see where you’re going and it’s hands free!