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Precede your run with a good set of warmup
exercises.
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Wear multiple layers of clothing. A wide variety of clothing is designed specifically for cold weather running. Absorbent cotton should be worn next to your
body.
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Wool insulates well and will help retain body heat even when wet. A nylon windbreaker is a good outer layer and can be removed and tied around your waist if not needed. Experiment to find the best clothing combination for
you.
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Make sure your head and neck are well protected, as a significant amount of body heat is lost through these
areas.
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Protect your extremities from exposure to prevent frostbite. In the early stages you will notice a burning sensation in the skin. Skin color will change from red to purple to white. If you notice a white, sensitive area, get out of the cold immediately. Contact a
physician.
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Plan your course to run against the wind as you begin and with the wind as you
return.
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Shield yourself from the wind whenever
possible.
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Remember that any terrain becomes treacherous when covered with a thin layer of ice or snow. The results are poor footing, for the runner and the dangerous possibility that a car may skid or slide.
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Use an alternate route when snow accumulation leaves only a narrow, cleared lane for cars. Always ensure a margin for
safety.
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Know the warning signals of hypothermia; a feeling of disorientation, loss of hand coordination, slurred speech, difficulty walking. If you are shivering, seek a warm place at
once.
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Do not run long distances alone in adverse weather conditions. Observe running companions for signs of cold
injury.
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Remove wet clothing as soon as possible. Wet clothing increases the risk of cold
injury.
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Remember that replenishing fluids is just as important in the
winter.
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Consider another form of exercise when adverse weather conditions make running
dangerous.
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to Safety on the Run section