6 Running Tips To Keep You Safe This Fall & Winter, From Coaches

If running has become your go-to means of cardiovascular exercise and stress-release this last year, you've certainly got company. In fact, data from Fitbit cites that amid the pandemic, users are opting for more stress-relieving and non-gym activities, including running.

One of the best things about running is the convenience—all you need to do is lace up your running shoes and head out the door. But when the weather shifts, you should be extra mindful of going from 0 to 100.

It's important to recognize that your runs may feel more challenging in colder weather, says Lamar. After all, "your body is managing both the fatigue of running and working to maintain your core temperature." As a result, you may need to reduce the intensity or distance of your runs while your body acclimates.

As you probably could have guessed, wearing the right activewear for cold-weather runs is key. But you don't want to overdo it on the bundling—instead, opt for layers that are easy to shed as you begin to warm up, says Mackey.

"Your base layer should sit closely on your skin, and it should be a performance fabric," says Lamar. On top of your base layer, she advises wearing a long-sleeve shirt and a light jacket. "Avoid large jackets or sweaters that will cause you to overheat, sweat more, and then chill you due to the sweat."

Thermal running leggings are generally a good choice when temperatures really start to drop, and opt for socks that keep your ankles warm. "Runners often forget to cover their ankles, but those muscles, tendons, and ligaments all perform better when warm," says Lamar.

Another important consideration when the days get shorter is daylight or lack thereof. Unless you're a morning runner or have a flexible daytime schedule, chances are you may need to log some miles after dusk. "If you are running later in the evening, recognize you will need lights or reflective gear," says Lamar.

However, the type of reflective gear you choose is important, too. "When running in low-light or no-light environments, it's always important to find apparel pieces that combine high-contrast colors along with correctly placed reflectivity features," says Mike Orton, product line manager at Brooks, who facilitated extensive research on this topic while developing their Run Visible Collection. "During our research with 3M, we took the POV of a driver in a vehicle and found that when the driver recognizes you as a human instead of a stationary object like a sign or cone, they will drive more cautiously—slowing down and giving space between the runner and vehicle." To help make that distinction, their research indicated that reflective strips should be placed along "key motion zones" on a runner's body (think joints and moving limbs) to better help identify runners as humans rather than objects.

Fall and winter weather doesn't just mean colder temps; you may also be facing chilly rain or snow, too.

"Running in the rain in cold weather is a tough environmental condition, as your body can't maintain a higher body temperature when soaked through," says Lamar. In this case, a waterproof jacket is an essential addition to your gear list.

Mackey even thinks that cold rain is one of the most difficult weather conditions since it's challenging for your body to stay warm. "I'd recommend avoiding longer out and back runs and do loops, so if you are getting cold while running, you can return inside."

As for snowy weather, Lamar says it's important to be extra careful since ice can be extremely dangerous to runners. "Choose clear paths and roads without snowbanks," she says, "as snow piles cover sidewalks and leave you no place to go should a car come." If snow is unavoidable, it may be worth investing in weatherproof running shoes with grippy lugs (those pieces of rubber on the sole).

For particularly cold conditions, remember: "When you're running, your body is supposed to naturally warm up, so if you feel that not happening due to extreme weather conditions, I'd recommend taking your exercise inside," says Mackey.