With the cold weather coming around, many people take their running inside to a treadmill or give it up altogether until spring comes around. This is not have to be the case trio, however, as long as you know how to go about running outdoors. As long as you know what to wear and how to be comfortable, you can make it to the winter without a problem.

When attempting to decide to wear outdoors while running remember this rule: just 15° to 20° warmer than the current temperature. As for individual pieces of running gear for cold weather, you may want to invest in the following:

• A pair of running tights and a long-sleeved sweat-wicking shirt for a base layer;
• A jacket to break the wind for as outer layer as well as windbreaker pants;
• A hat and gloves (not made of cotton) to protect your extremities; and
• A balaclava to cover your face in those super frigid temperatures.

You will not need all this gear until you get down to 10° to 25° weather.

As far as your technique goes, you will want to shorten your stride to increase balance especially if there is snow or ice on the ground. Avoid puddles at all costs as getting any part of you wet will result in an incomparable run and even potential frostbite. Try to plan your runs so that the wind is at your back on the way home. The wind in your face will take a lot of your energy, which you have in the beginning of your run and need to conserve towards the end.

If it is a particularly biting day, cover your knuckles, nose, and cheeks with Vaseline. This will protect your face from wind burn. Most of all, if you go out during dawn or dusk, remember to wear reflective clothing so that you are visible to all automobiles and be extra careful about crossing the street if it is slippery.

For more tips on running in cold weather visit The Running Recipe’s Cold Weather Guide.