Training and exercise does not have to stop in cold weather, if some precautions are taken before hitting the street.



Cold Weather Running Advice

The vast majority of people who are in fair physical condition can ride a bicycle or even jog during cool or warm weather. But cold weather brings on a completely different set of situations, most of them hazardous if the individual is not prepared. Running during a training period or getting cycling training in cold weather is OK if the individual takes a few precautions. At the most basic level, a runner or rider heading out in cold weather must dress warmly and protect exposed skin wherever possible. Breathing problems and frostbite are two common problems that can arise because of too little preparation.

What To Do

Something as basic as a scarf around the neck and a handkerchief over the nose and mouth can be enough to bring the runner or rider back home safe and sound. Covering the mouth and nose with a cloth or handkerchief makes a huge difference in the intake of cold air. Extreme cold means that the material should be thicker. Some runners and riders may feel that it isn't necessary to pay as much attention to water intake in the winter as it is in the summer. But this is a misconception. The body will sweat a bit more because it may be wrapped in more clothing. That alone makes it necessary to stay hydrated. A supply of water should be taken along, even in winter.

For anyone having breathing problems or bronchial irritation due to illness or cold air, it is best to just stay inside until the condition improves. In addition, the runner or someone in cycling training should be more aware of traction problems (feet or tires). Sometimes it is just not a good idea to run when there is ice and snow on the ground. That's common sense. Trail shoes will help because they have a different sole design than other running and riding shoes. A slower pace may also be necessary. Dress For Cold Weather

Layers of clothing are always the best answer for cold weather. This allows the runner or rider to shed a layer if he or she becomes too warm, or add a layer if necessary. Socks may need to be a bit heavier and a hat should always be worn in cold weather. Most of the body heat lost during exercise goes through the head. The keys are: be in shape to start with; dress warmly; stay dry; use caution. With these things in mind the individual can run or ride year round.

More information about and winter bicycle clothing available here.