by Marcie Mattrass

Created on: November 24, 2009   Last Updated: November 25, 2009

Outdoor running safety tips

If you are someone who loves to run on a daily basis, then don't let the cold weather interrupt your routine. A cool brisk run can do the body good; just be prepared and be safe and with these tips you should be able to run all year long.

-Always check the wind chill factor; if the wind is to strong, you may want to remain inside until its a bit safer. Knowing the wind chill factor can save you from frostbite or even hypothermia; knowing those risk can help decrease your risk. Your own movement as you're running will only increase the wind chill. Low temperatures and high winds can cause a higher threat in cold weather. Runners beware and know the signs of frostbite and hypothermia if you intend on running or doing any outdoor activity in the winter months.

-Frostbite is a caused when your body starts to freeze. Frostbite occurs when the body is overexposed to the cold. Remember your hands and your feet are the easiest areas of the body to contract frostbite. Knowing these signs can help you be safe; pain followed by numbness is the first warning sign. The skin can start to turn a white or blue like color. The second stage is loss of control in the affected areas. Treat the areas quickly with proper care and warming. Get out of the cold immediately if you think you may be experiencing any signs of frostbite. Frostbitten skin should never be rubbed or massaged; doing so can cause tissue damage. Try to warm the area with intense heat, always keep your hands and feet properly covered when your going to be outdoors in the cold for any long periods of time.

-Hypothermia however is when the bodies temperature drops below the normal temperature of 98.6 degrees. The first signs of hypothermia are severe shivering, slurred speech, or difficulties walking. The second stage of hypothermia is unconsciousness, followed by cardiac arrest and then death. If you think you may be suffering from hypothermia get indoors quickly; you need to regain any lost body heat by staying warm. To rewarm your body you're going to want to do it gradually; you do not want to enlarge any blood vessels at the surface of the body which will cause too much blood flow to your vital organs. Medical attention is always required when you are suffering from hypothermia.

-Running in the cold and knowing the proper precautions can help save you from frostbite or hypothermia. Remember to dress in layers; wear a hat and cover as much skin that may be exposed as possible.

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