1. Dress in thin, wicking 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.”
2. Protect your hands and feet.
“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.”
3. 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.”
4. Avoid overdressing.
“If you’re warm and comfortable when you first start, you’re going to start sweating very early in your run.”
5. Don’t forget to cover your head.
“Wear a hat will help prevent heat loss, and 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.”
6. Watch for frostbite.
“On really cold days, make sure you monitor your fingers, toes, ears, and nose.” Medics are available at the Chilly Run, and there are stations along the route where you can ask for help is you suspect possible frostbite, do NOT wait until it’s too late.
7. Stay hydrated.
“Make sure you drink water or a sports drink before, during, and after your run.”
8. Don’t stay in wet clothes.
“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.”
9. Take it easy when it’s frigid.
“You’re at greater risk for a pulled muscle when running in the cold, so warm up slowly and run easy on very cold days.”