Keeping up with an exercise schedule during the winter can be difficult, as there are many obstacles faced by runners during the winter months.

• It is important to first and foremost dress appropriately for the weather wearing light layers of polypropylene or lycra under a wind/water repellent track suit.
   
• Hats that cover the ears are also extremely important as a lot of the body's warmth is lost through the head, therefore it is crucial to conserve this heat.
   
• Gloves and thick absorbent socks are also imperative to prevent frostbite or poor circulation in the runner which can lead to a cascade of otherwise preventable problems.
   
• Proper winter running sneakers are essential to assist in the prevention of many slip and falls that occur on the ice or snow resulting in injured muscles or even broken bones. These shoes ought to be water proofed and one should also take into account the shoe size of their winter shoe, perhaps an increase in a half size to ensure the fit with the extra thick socks.
   
• For those who wear custom orthotics, one should consult his/her local podiatrist to customize an orthotic that would best fit their specific foot in the winter sneaker.
   
• Prevention of blisters and other shoe irritations should also be taken into consideration to ensure a comfortable workout experience. 

With the appropriate winter attire in place, the runner is almost prepared for his/her workout. But it is of high importance to properly warm up before facing the cold temperatures and even more important to warm down by stretching upon completion of the run. This protects the muscles from entering a sudden shock during the run and assists them in relaxing thereafter. One should be sure to keep his/her skin thoroughly moisturized and body well hydrated during these winter months while taking heed in the other precautions discussed, ensuring a safe and productive winter workout.

Happy Cold Weather Running!
Dr. Stewart Chang