1. WARM UP: Be sure to do a thorough warm up before you head out running. Spend up to 15 minutes doing your warm up so you increase your body temperature before heading outdoors. This will also help prevent muscle strains.
2. LAYER UP: It's cold out there so make sure to wear layers to keep your body warm. Always wear a base layer and then add extra layers as needed. Be sure to keep your head, hands and feet warm. When you get home, be sure to change out of your running gear quickly. If you run in snow, make sure your shoes have good traction.
3. STAY HYDRATED: While you may not sweat as much on winter runs, it is still very important to keep your body hydrated.
4. PLAN YOUR RUN: If you can finish your run at your front door, this isn't important for you. If you need to drive home from your run be sure to have a warm jacket and hot beverage waiting for you in your car, post run. This will help keep you warm.
5. DON'T PUSH YOURSELF: During these cold and wintry days, don't push your body too hard. A short run is better than no run. Keep your runs to 30-60 minutes.
6. MASK UP: If you run in busy areas be sure to wear a mask while out running. Your mask will also help to keep your face and nose warm, so it is a good addition to your running gear.
7. USE COMMON SENSE: If temperatures are zero or in the minus figures, don't go running. Always check the weather in your local area before heading out on a run. Always bring your phone with you so you can call for help, if needed. If paths and roads are icing and slippery, don't go running. Look after yourself and stay safe!
Michael McGovern, Crusader Committee Member, Chairman of Irish Milers Club
2 - 4pm