Rules of the Road: Staying safe and staying upright

I think it's fair to say that it's been a rugged winter here in Maine so far.  We've had a lot of snow, a lot of frigid temperatures, and it's been really difficult to stay on top of my training schedule as a result.  The second race I was scheduled to run even got postponed.  As I was out running today I realized that the more I can keep getting outside, and the more I can condition myself to handling the cold, the easier it will be to train as it gets warmer.  However, winter running presents a few challenges and frankly some of them  are dangerous.  Here are the things I find I've got to pay attention to in order to stay safe out there:

1. Dressing right: It can be a challenge.  You want to be warm but no too warm.  On the other hand, frostbite is a real possibility.  I wear synthetic fabrics only.  The moisture wicks through leaving my skin dry.  This becomes important when you are running on a windy day when the temps are below freezing.

2. Be sure of your footing: Sidewalks can be poorly plowed or shoveled.  Far better to run on bare pavement.  Falling hurts; I've done it.  If you run before the sun comes up be extra cautious of black ice, or wear something on your shoes to aid traction.  Falling on the ice can lead to broken bones, but you could also slip into the path of an oncoming truck too.  And speaking of traffic...

3. Run on quiet roads.  The snowbanks stick out so far that you can get up close and personal with traffic in a hurry out there.  Run on quiet roads with low traffic volume to give yourself more space and an opportunity to focus on things other than not getting hit.

4. Watch for puddles: They can mask ice which can be bad, and they can also turn into a weapon in the hands of drivers who don't watch for runners.  That is unless you enjoy a freezing muddy shower while running.

5. Beware trying to be too tough: We all feel good if we manage to get the run in under adverse conditions; running in the snow and cold can be fun,  but there's a limit people.  There's no shame running on a treadmill (inside) during a blizzard or extreme cold snap.  As a matter of fact some might say that it's a sign of intelligence.

6. Beware being too wimpy: this is the flip side of number 5.  Just because it's winter doesn't mean you have to stay indoors.  You can comfortably run outside even when the temps are in the teens or when there's some snow falling.  And the more you run outside, the easier it will be for you come springtime.

7.  Know when to say when: if you prefer to run after work, but find it daunting to face dark cold conditions, change it up a little; run at lunchtime if you can.  As an added bonus, you will get more sunlight which makes you feel better and is a great source of vitamin D.

Winter running is challenging, but you can still keep up with your training and fitness goals if you exercise a little caution and common sense.