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From Fellrnr.com, Running tips
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[[File:Running in the cold.jpg|right|thumb|300px|Running in the cold by Alfred Hermida.]]
* '''[[Hypothermia]]'''. [[Hypothermia ]] can occur when the temperatures are in the 50s if you are cold or exhausted. See [[Hypothermia]] for details on this dangerous condition.
* '''The 20 degree rule.''' A good approximation is to dress for temperatures that are 20 degrees Fahrenheit warmer than the actual temperature. So if it's 20 degrees out, dress for walking in 40 degrees. [[Perceived Temperature For Runners]] will give you a more accurate estimate.
* '''Dress in layers.''' Layers will keep you warmer than a single layer, and allow for flexibility of removing some of your insulation.
* '''Shed after warm-up.''' If practical, you can overdress for the first mile or so, until you warm up. This requires you having somewhere to discard the extra clothes, or a way of carrying them.
* '''If your hands are cold, wear a hat.''' This is an old boy scout saying, but it works. If you core temperature starts to drop, your body will protect your vital functions by sacrificing your extremities, such as hands and feet.
* '''If your hands are cold, wear arm warmers[[Arm Warmers]].''' If you suffer from cold hands, then [[Arm Warmers]] may be the key. If your arms are cold, the blood flow to your hands is both chilled and restricted.
* '''Don't sweat through.''' If you wear too many clothes and sweat too much, you will sweat through your clothes. Once your clothes are soaked, you will become suddenly chilled. This means you will probably have to dress to be slightly cold, rather than toasty warm.
* '''Windproof layers are a mixed blessing'''. A windproof layer will boost the insulation value of the underlying layers, which can really help keep you warm. Unfortunately a windproof layer also stops sweat evaporating, which regulates your temperature. This makes it much more likely that you will sweat though and become cold. I use a windproof layer, but open it up as soon as I warm up, then try to stay slightly cool. A windproof layer is very useful as an extra layer, as it can be wrapped around your waist easily. I will wear it until I warm up, then carry it in case I need some extra warmth later in the run.
* '''No cotton.''' This is true for any conditions, but worth restating here. Wear clothes made from synthetic, wicking fibers, such as CoolMax.
* '''Watch for frostbite.''' Your extremities may go numb early in your run, but they should warm up. Anything that stays numb needs to be checked.
* '''Watch for ice.''' Slipping on ice can pull muscles or cause falls. You can get traction aids [[Traction Aids]] to attach to your shoes [[Shoes]] if ice is a significant problem. See [[Traction Aids]] for more details.
* '''Hat and gloves.''' These are important to keep you warm, but they can also be taken off and tucked in a waist band easily. This allows you to adjust your insulation for the conditions. I like gloves that convert into mittens (more on these in a future blog)
* '''Vaseline.''' If you are still having problems with your hands and feet, spreading Vaseline over them before putting on your socks or gloves will dramatically improve the insulation. It's a bit strange the first time you do it, but it works very well.
