Last week I was reading an article in this newspaper that stated we have not seen very many single digit temperatures in the last few years and we have not had subzero temperatures at all in a few years. Global warming aside, here we are looking at a very cold winter ahead and an arctic express on top of us as of today.

I am always amazed living next to Centennial Trail seeing so many dedicated runners and cyclist out during these winter months at all hours of the day getting their endurance exercise done. No matter rain, snow and even below freezing cold, these folks are not slowing down. Those of you who hit the trails know it takes some iron will to get out there on cold miserable days. There are so many things to consider such as how slick is it, how to dress correctly for the condition and do I have all my bases covered to be comfortable enough to make the effort worthwhile?

A few years ago after a rather tough annual Hangover Handicap run, I published a few things to consider when exercising in bad weather:

Running on or in snow and ice can be very slippery, thus giving you the potential for falling and creating a lingering injury. Shoes become a critical factor. One of the first things to consider is that your regular shoes you use during warmer weather probably won’t cut it in cold weather. Lightweight shoes are thin and very porous, letting snow and moisture into the shoe. Running with cold wet feet will quickly kill any good run.

The other aspect to running on snow and ice is traction. I have had a few people ask me if it hurts your feet to run with traction gear on your shoes, like YakTrax. These detachable traction cleats typically do not hurt your feet, but what I have found is that they do not work well on black ice and dry pavement wears them out very quickly. I only wear them if I know that most of my run will be in snow or packed snow. If the run is filled with too much black ice, I either shorten the run or wait for better conditions.

It is also good to understand the effects of running in very cold air. Most healthy people do not have any issues with running in very cold conditions. However, there are some negative respiratory effects to running in freezing temperatures that should be considered. Cold air tends to be very dry in our area, so your body must not only warm incoming air, but your body also needs to humidify it. Many runners complain after a run in subfreezing temperatures of a dry cough, scratchy and or sore throat along with some chest discomfort. This is fairly normal and can be eased by drinking plenty of water, so be sure to carry a water bottle or hydration pack.

Dressing for the weather conditions can be tricky. You want to wear warm clothes, but not too warm. Starting out with some layering is best and wear material that will wick the moisture away from your skin. It is OK to feel a bit cool when you get going, so using a lighter, wind resistant jacket is also a good idea. Within the first mile of your run, you should warm up nicely. One area runners tend to underestimate is running in shorts, thinking your lower body can take the cold. Winter running tights are well worth the investment and can make your run much more enjoyable. One other note is to be sure in the darker days of winter that you have reflective material or lights so drivers can see you, especially in the early morning or late evening. Don’t set yourself up to be a traffic accident!

Cold hands and icy fingers are painful at best and can be very distracting. Gloves are OK but in a word, “mittens” can be much better!

Last but not least, wear a hat or at minimum ear warmers. Although it is not accurate when you hear people say you lose most of your body heat through the top of your head, wearing a hat and keeping your ears warm does help make for a better run. Cold air flowing into your ear canals can cause some people to experience a mild headache and discomfort, so do not forget to bundle up your noggin.

Remember that your body wants to keep your core warm, so body heat tends to move inward away from those fingers and toes.

Winter can be one of the best times to stay fit and stay active. Now get out there and run, fat tire bike or just walk, use your head and be smart about it.

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Judd Jones is a director for The Hagadone Corporation in Coeur d’Alene.