Protection from Dangerous Heat Loss

With the start of winter less than ten days away, bundling up correctly for cold weather exercise is as critical to runners in mild winter as it is to those who run in Chicagos notorious winters. To help prepare runners and walkers alike, Fleet Feet Sports offers five essentials for outdoor enthusiasts to keep safe and warm this cold weather season:

1. Cover the head: Approximately 40 percent to 50 percent of body heat is lost through the head. Non-cotton caps made of technical materials can trap warmth and wick moisture away from the skin. Keep the ears covered as well to prevent additional heat loss and exposure.

2. Protect the fingers and toes: In cold weather, as much as 30 percent of body heat can escape through the hands and feet. Socks and gloves should be made with a technical, moisture-wicking fabric that will keep extremities dry and warm. Avoid socks made from cotton which does not pull moisture away from the body. Damp socks can make a runner feel colder. The trapped moisture will also leave feet prone to blisters, fungus and bacteria.

3. Layer on top: Especially in the Atlanta climate, dressing in lightweight layers, rather than one heavy layer, will provide optimum protection with comfort. Overdressing can lead to overheating once the run is underway and the body warms up. A general rule for running is to dress 20 degrees warmer than the weather outside. For example, if the weather is 20 degrees, dress as if its 40 degrees. For a simple, yet reliable layering system, start with a lightweight long-sleeve base-layer tee made of technical materials to wick moisture away from the body. Over it, add a long-sleeve half zip top. When the temperature drops below 25 degrees, or it is windy or rainy, add a breathable running jacket manufactured for wind and water resistance.

4. Support leg muscles: Since the legs generate a lot of heat during a run or brisk long walk, the compression of technical running tights or running pants is ideal. Technical compression will warm and support the leg muscles, keeping them from tiring as quickly during a run or long walk. Unless the weather is below 10 degrees, a single supportive layer on the legs is enough to prevent leg chafing and retain heat.

5. Be visible: Along with the colder weather, the days also get shorter during the winter time making it more difficult for drivers and others to see runners and walkers, especially in the early morning or evening hours. To be safe, wear reflective apparel and gear for every run. While more winter apparel includes reflective strips to alert others to your presence, to ensure safety, its a good idea to invest in a reflective running vest or LED light that provides more visibility in the darker hours.