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Southern Oregon Foot & Ankle, LLC
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How to Dress For a Cold Weather Run

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Running in cold weather can either be a great experience or a miserable one just depending on what you are wearing. Wearing the appropriate gear for the weather is vital if you want to get the miles in even in the freezing temps. Here are some tips to help you dress appropriately while running this winter.

Dr. Merrill running Dr. Merrill in his running gear.

Avoid Overdressing: When the temperatures drop it can be tempting to throw on a big coat, but you will regret it after a few minutes of running and your body starts to heat up. Try layering by wearing a couple thin shirts (depending on the temperature you may want more) that help trap the heat between each layer. Also, avoid wearing cotton which doesn’t breathe well or wick moisture. Look for fabrics that are made for running and breathability. This goes for your socks as well. 

Add 20 Degrees: Whatever the temperature is outside, remember to add 20 degrees when running. So, if it’s 30 degrees, dress for 50 degree weather. Your body will warm up as you start running.

Wear a Protective Shell: Wearing the right jacket is crucial when running in wind and rain. Look for a jacket that is made out of Gore-Tex which is one of the best materials for releasing moisture from the body while keeping the elements out.

Keep your head and hands covered: This is especially important if you are running in below freezing temps. Since your body is working to keep your core heated, your hands and head need all the extra protection they can get. There are plenty of great options for running gloves, that aren’t bulky and still allow you to function. 

Be Smart: Sometimes if may just be too cold to run outside. On those really cold days, you may have to opt for a treadmill or some strength training indoors. Be safe when running in the cold, and always let someone know where you will be running. 

Don’t let the weather stop your exercise routine. Sometimes the best runs come with colder temperatures, and if you are out running the streets of Medford, OR this winter keep your eyes out for Dr. Evan Merrill. Also, if you are in need of a podiatrist make sure to call the office of Southern Oregon Foot & Ankle, LLC today. You can make an appointment by calling 541-776-3338 or by filling out our online form. Happy running! 

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