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From Fellrnr.com, Running tips
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[[File:RunningInTheCold.png|none|thumb|200px| A chart showing three possible temperature changes over time when running in the cold.]]
The chart above shows the ideal temperature changes include, and the two common mistakes in blue and red.
* The green line represents the ideal temperature changes. The runner starts off slightly cool, and warms up during the first part of the run. Once the runner has warmed up, they shared closingshed clothing, or undue undo zippers to maintain their temperature of the right level.
* The runner represented by the blue line warms up nicely, but does not shed sufficient clothing. As a result they sweat excessively, soaking wet clothing and become chilled.
* The red line shows a runner that does not shed closing, and overheats. While it is strange to think of heatstroke while running in the cold, it is possible. A reasonably well trained runner is likely to simply slow up and will perceive the heat stress as tiredness. This is because the subconscious responds to the rising core temperature by reducing [[Muscle| muscle recruitment]]. However, an untrained individual may raise their core temperature to rapidly, and suffer heatstroke.
=Staying Warm While Running in the cold=
* '''Zippers are your friend. '''And one of the best ways of adjusting the insulation you get from your clothing is to have zippers.''' '''Zippers on jackets and clothing allow you to quickly and adjust the amount of insulation to the conditions, and they can provide a fine grained adjustments.
* '''Dress in layers.''' Layers will keep you warmer than a single layer, and allow for flexibility of removing some of your insulation.
* '''Tuck in or hang out'''. Tracking your upper body layers into the waistband of your tights can make a surprising difference to the effectiveness of the insulation. When they are tucked in, air circulation is reduced and insulation is improved. Conversely, you can pull the tops loose and the air circulation will reduce the insulation, and improve sweat evaporation. You can even have your top tucked in at the front and out at the back, which keeps the Windward side of you warmer and your sheltered back a little cooler.
* '''Strip off 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. An alternative is to have clothing with zippers so you can reduce your insulation.
* '''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.
* '''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.
* '''Convertible Mittens'''. I've found that the gloves that include a cover to convert them into mittens work remarkably well. My favorites are the [http://www.amazon.com/Saucony-Womens-Ulti-Mitt-Large-Vizipro/dp/B006ZW6L4Q Saucony Ulti-Mitt].
* '''Latex Gloves'''. One runner has suggested using the thin latex gloves under their usual gloves. The latex gloves act as a vapor barrier, creating a "dry suit" (see above) for your hands .
==Extreme Cold==
