Cold Weather Running Safety Tips

davidnew1967

How to Keep Running Outside in the Winter
By Christine Luff, About.com Guide
Updated December 27, 2010

Falling temperatures and fewer daylight hours don't mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can help shake those winter blues, improve your energy level, and guarantee that you'll be in better shape once bathing suit season rolls around. Follow these tips for cold weather running:

Dress in Layers
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.

Protect Your Hands and Feet
As much as 30% of your body heat escapes through your hands and feet. On mild days, wear running gloves that wick moisture away. Mittens are a better choice on colder days because your fingers will share their body heat. You can also tuck disposable heat packets into your mittens. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.

Pay Attention to Temperature and Wind Chill
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 temperature dips below zero or the wind chill is below minus 20, hit the treadmill instead.

Avoid Overdressing
You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. A good rule of thumb: Dress as if it's 20 degrees warmer outside than it really is.

Don't Forget Your Head
About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.

Watch for Frostbite
On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area. If numbness continues, seek emergency care.

Check With Your MD
Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising outdoors.
Get Some ShadesThe glare from snow can cause snow blindness, so wear sunglasses (polarized lenses are best) to avoid this problem.

Don't Stay in Wet Clothes
If you get wet from rain, snow, or sweat in cold temperatures, you're at an increased risk for hypothermia, a lowering of your body temperature. If you're wet, change your clothes and get to warm shelter as quickly as possible. If you suspect hypothermia -- characterized by intense shivering, loss of coordination, slurred speech, and fatigue -- get emergency treatment immediately.

Stay Hydrated
Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your run.

Take It Easy
When It's FrigidYou're at greater risk for a pulled muscle when running in the cold, so warm up slowly and run easy on very cold days. Save your tough workouts for milder days or indoors.

Be Visible
It's best to avoid running in the dark but, if you have to run at night, wear reflective gear and light-colored clothing. Dress in bright colors if you're running in the snow.

Run Into the Wind
If you head out into the wind, it will be at your back at the end of your workout, when you're sweaty and could catch a chill.

Remember Sunscreen
Sunburn is still possible in the winter because the snow reflects the sun's rays. Protect your lips with lip balm, too.

弗拉多

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“About 40% of your body heat is lost through your head”

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柳叶刀

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http://article.yeeyan.org/view/96439/82026

巧了 昨天刚看到这个 这俩天也正给中文版的RW写个小东西

天气寒冷并不意味着冬季的跑步运动只能在室内跑步机上进行。穿上由科技面料做成的衣物，你就可以摆脱厚重衣服的束缚，轻松舒适地享受户外跑步的乐趣了。

　　以下是我们的建议：

　　一、头部和颈部

　　据报导，在冷天里，我们身体热量的40%是从头部流失的，所以当你准备户外跑时，就需要将头部保护起来，抵御冷风的侵袭，同时防止皮肤冻伤皲裂。以下是头部颈部的保暖装备：

　　１、毛料帽子。这是是必须的，它还有轻便的优点，当你跑到很热的时候，顺手把它塞进裤腰里就可以了。

　　２、围脖。滑雪者的必选装备。它是在寒冷而有风的冬日里户外运动最好的伙伴了，有了它，你的脖子、脸部都会得到很好的保护。跑步时你可以将它上拉，遮住鼻子和嘴巴，这样呼吸的空气就不至于过冷（在跑步的初始阶段尤为重要）。

　　３、巴拉克拉法帽。又被称作“蒙面侠帽”、“滑雪面罩”，顾名思义，这种帽子会把你的脑袋整个儿包起来，只露着脸，甚至只露眼睛。通常是毛料的，当室外气温低于－１７℃时记得把它戴上。

　　４、唇膏／凡士林。防止嘴巴冻伤的最好办法，凡士林还可以抹在鼻子和面部。

　　二、上身

　　冬季跑步时上身保暖的关键是：多穿几层衣服。看似很简单，其实它需要科学而合理的搭配。因为这几层衣服不仅要保暖，还要透气排汗——从最里层快速散发到最外层，让你避免被冷湿的内衣黏着。下面即是上身衣物的搭配方式（一般穿三层即可）：

　　１、吸湿排汗的内衣。最里层的衣物，应该是由高科技面料或丝做成的（类似面料如DryFit, Thinsulate, Thermax, CoolMax, polypropolene等，其各自优缺点请参看国内户外论坛），它的作用是迅速吸走你的汗液，保持身体干爽温暖。冬季户外跑步切忌穿纯棉内衣，除非你要体验“冷冷的冰雨把我包围”的感觉。而当室外温度在５℃以上，跑步时，你甚至可以上身只穿一件这种面料的长袖运动内衣。

　　２、隔热层（中层）。这层衣物有着良好的隔热效果（如毛料），在室外温度低于－１７℃时是十分必要的。这件衣服不仅可以及时排走身体的汗水，保持体温；还要能够适当散发热量，以防身体过热。以下面料的衣物是很好的选择：Akwatek, Dryline, Polartec, polyester fleece, Microfleece, Thermafleece,Thermax。

　　３、外层（防风防水层）。这层衣物要能够保护你抵御风雨雪的侵袭，同时要有透气的特性，防止身体过热或汗水结冰。这件衣服最好是有拉链的，这样你就可以通过拉链来调节体温的高低了。推荐面料：ClimaFit, Gore-Tex, Microsuplex, nylon, Supplex, Windstopper。室外温度在－１７℃～５℃之间时，跑步时可以不穿中层，只是里面穿运动内衣，外面配这样一件衣物就可以了。

　　４、手套（分指的／连指的；薄的／厚的）。身体的热量有30% 是通过四肢流失的，所以冬季户外跑步，手也是保暖的重点。一般情况下，一副分指的薄手套就能满足需要，但当天气格外冷的时候，你最好戴厚一点的连指手套。

　　三、下身

　　１、紧身裤／跑步裤。跑步时腿部会发热，所以不需要像上身一样穿那么多层衣物。穿一件丝质或特殊面料（如Thermion, Thinsulate, Thermax, Coolmax, polypropolene等）的紧身裤或者跑步裤就可以了。若是室外温度在－１７℃以下或有风时，就需要穿两层了：里面一层排汗透气的紧身裤，外面一件防风的运动裤。

　　２、鞋。跑步时只要保持双脚干燥，它们就不会冷。所以，你的跑步路线应尽量避开泥泞和有积雪的地方。冬季跑步应该选择鞋面上网眼比较少的的跑鞋，避免外面的冷水由网眼溅入鞋里。如果你的跑步路线已被雪覆盖，必须“雪跑”时，推荐你买一双野跑鞋，它们大多有防水防滑功能。额外推荐YakTrax的防滑链，把它套在跑鞋上，在冰雪路面上跑步时可以有效防滑。（５ｉ译注：这玩意是冰爪的替代品，虽不够专业级别，用在雪跑上却是绰绰有余了。加邮费大约３０美刀吧）

　　３、袜子。谨记：无论天气冷暖，跑步时绝不要穿纯棉袜子！原因同上，纯棉料子不能排汗，所以跑步时你的双脚就裹在湿布里了，脚底会长水泡的。最好的选择还是排汗速干的科技面料（acrylic, CoolMax）或毛料。

davidnew1967

What did U mean? 2# 柳叶刀